Digestive Disorders Health Center

15 Lactose-Free Breakfast Tips

Lactose-Free Breakfast Ideas continued...

Tip #9

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.

Tip #10

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.

Tip #11

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.

Tip #12

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.

Tip #13

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.

Tip #14

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)

Tip #15

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
• Margarine
• 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)