15 Lactose-Free Breakfast Tips
Lactose-Free Breakfast Ideas continued...
Lactose-Free French Toast: Make cinnamon-roll French toast by dipping whole wheat bread into a mixture of vanilla soy milk (or vanilla almond milk) and eggs with a sprinkle of ground cinnamon. Another option is lactose-free cow’s milk with a splash of vanilla extract.
Nontraditional Quiche: Whip up a lactose-free quiche with plain soy or almond milk or lactose-free cow’s milk instead of regular milk or cream, soy or lactose-free cheese instead of regular cheese, and a crust made with canola or olive oil instead of butter.
No-Butter Biscuits: Make lactose-free breakfast biscuits using canola oil, olive oil, or trans-free shortening instead of butter and lactose-free cow’s, soy, or almond milk instead of buttermilk or cream.
Vegetables for Breakfast: Dark leafy green vegetables like kale and collard greens contribute many of the nutrients we get in dairy. So when you are making an egg-based breakfast, throw some of those veggies into the dish.
How to Drink Milk: You may be able to drink no more than 1 cup of low-fat or skim milk with breakfast and still remain symptom free. You can also try using over-the-counter lactase enzyme replacement pills in order to help you tolerate dairy products. Lactose-free cow’s milk has the same nutritional benefits as regular cow’s milk.
Know Which Foods Contain Lactose: Some of the main foods that contain lactose include:
- Milk and milk-based beverages
- Foods and sauces made with milk
- Cream soups
- Sour cream
- Puddings and custards (made with milk)
- Creamer and whipping cream
- Ice cream, ice milk, and sherbet
- Yogurt (small amounts because the bacteria help digest some of the lactose)
- Cheese (small amounts)
- Butter (trace amounts)
Be Aware of Foods That May Contain Lactose: Check the ingredient label for milk-based ingredients such as milk, whey, casein, lactose, butter, cheese, curds, nonfat dry milk, and dry milk solids or powder. Other foods that may contain lactose include:
- Breakfast drinks
- Bread and bread products
- Mixes for pancakes, biscuits, and cookies
- Some cakes, brownies, and cookies
- Some processed breakfast cereals (check the labels)
- Instant soup
- Instant noodle and potato mixes
- Bottled salad dressings
- Bottled sauces
- Milk chocolate and products made with milk chocolate
- Lunch meats (except for kosher ones)