Did you know that 32 million Americans have food allergies? Did you also know that 5.6 million children under 18 years old are a part of that 32 million? The most common causes of food allergies in children are eggs, milk, and peanuts. Other allergens include wheat, soy, tree nuts, fish, and shellfish. Because of that, we have decided to start a recipe series that showcases allergen-free breakfast, lunch, dinner, and snack recipes.
Below are a few of our favorite breakfast recipes that are allergen-free and children friendly!
2-Ingredient Banana Pancakes
This revision to a popular breakfast dish will jump-start your day! These pancakes are free from peanuts, tree nuts, milk, wheat, soy, and eggs.
Ingredients
- ½ cup oats*
- 1 banana
- ⅔ cup water or non-dairy milk
*make sure you check the packaging label to make sure the oats were made at a gluten-free facility
Directions
- Mash the banana with a fork in a bowl until pureed consistency.
- Add oats and water or non-dairy milk to the bowl and mix until combined.
- Heat a non-stick pan on medium-high. When hot, pour large spoonfuls of batter onto the pan, using the back of the spoon to spread it into palm-sized rounds.
- When the bottom side of the pancake has cooked, use a spatula to flip it. Cook until golden brown and repeat until all the mixture has been used up.
- Serve with syrup and fresh fruit such as bananas or berries, if desired.
Berry Shortcake Overnight Protein Oats (contains dairy)
These overnight oats are packed with flavor and protein. The prep takes 5 minutes and doesn’t require any cooking. This recipe does contain dairy, however, so if you or your child has a dairy allergy you can substitute Greek yogurt and milk with dairy-free yogurt and dairy-free milk.
Ingredients
- ½ cup oatmeal
- ½ cup plain Greek yogurt
- ½ cup milk (any milk)
- 1 tbsp. honey
- ½ tsp. salt
- ¼ tsp. almond extract
- ¼ tsp. Cinnamon
- ¼ cup blueberries or sliced strawberries
- Pinch of nutmeg
- Optional: sliced bananas or nuts if desired
Directions
- In a small bowl or jar stir together oats, yogurt, milk, honey, salt, almond extract, cinnamon, and nutmeg.
- Add berries to the oat mixture and stir to combine.
- Cover and refrigerate for at least 2 hours or overnight so that oats soften, thicken, and absorb the liquid.
- Before serving, add optional toppings, if desired.
Strawberry Smoothie
A smoothie is a quick breakfast that is an easy way to serve fruits and vegetables. Check out our other post on smoothies here.
Ingredients
- 1 cup milk (any milk of your choice)
- 1 cup strawberries (frozen or fresh)
- 1 banana
- 1 cup pineapple (frozen, fresh, or canned)
Directions
- Place all ingredients into a blender and blend until smooth (~1 min)
- Serve and enjoy!
Below, let us know if you tried any of the recipes above. Which one did you like best?
