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15 Lactose-Free Breakfast Tips


Soy Milk (usually made with filtered water, whole soybeans, and evaporated cane juice). Soy milk contributes about 8 grams of high-quality protein, 1.5 grams fiber, 3.5 grams fat (0.2 grams omega-3 fatty acids), 11 grams carbohydrate, 290 milligrams potassium, 61 milligrams calcium (sometimes fortified with more calcium), 61 milligrams magnesium, and is usually fortified with vitamin D, B12, calcium, and riboflavin.

Almond Milk (usually made with purified water, evaporated cane juice, and almonds). Almond milk contributes about 1 gram protein, 1 gram fiber, 2.5 grams fat, 8 grams carbohydrate, 180 milligrams potassium, and is fortified with calcium, and vitamins D, A, and E.

Rice Milk (usually made with filtered water, organic brown rice, safflower/ canola oil, and sea salt). Rice milk contributes about 1 gram protein, 0 grams fiber, 2 grams fat, and is fortified with calcium and vitamin D.

Oat Milk (usually made with hulled oat fragments, filtered water, and other grains and beans). Oat milk contributes about 4 grams of protein, 2 grams fiber, 2.5 grams fat, and 21 grams carbohydrates, and is usually fortified with vitamins A and D, calcium, and riboflavin.

Lactose-Free Breakfast Ideas

Here are some tasty ways to enjoy a nutritious and delicious breakfast.

Tip #1

Soy Smoothie: Make a smoothie blending frozen fruit, a banana, soy or almond milk, and/or soy yogurt. Because soy is naturally rich in protein, magnesium, and calcium, it can be part of a nutritious breakfast.

Tip #2

Cheese Alternatives: Top your breakfast eggs or omelet with shredded or sliced soy cheese or lactose-free dairy cheese. Soy cheese containing casein, a milk protein, seems to melt better. Flavors include mozzarella, cheddar, and Jack, depending upon the brand.

Tip #3

Breakfast Parfait: Make a yogurt parfait using soy yogurt or lactose-free yogurt, fresh or frozen fruit, and nuts or granola sprinkled on top. A great nutritional substitute for milk or dairy, some soy yogurts are fortified with calcium and vitamin D, and each 6-ounce serving has about 4 grams of protein.

Tip #4

Make Hot Cereal Creamy: Replace traditional milk with lactose-free cow’s milk, soy milk, or almond and rice milk when you’re making oatmeal and other hot cereals. Plain or vanilla-flavored soy both work well.

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