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Allergy-Friendly Grab-and-Go Breakfasts for Busy Mornings

 

Weekday mornings can be hectic – packing lunches and backpacks, finding lost shoes and library books, and making sure everyone has a good breakfast to start the day. Serve up a homemade breakfast even on busy days by making family favorites ahead and freezing.

Muffins

Bake up a batch of your family’s favorite muffins and freeze. After baking, allow them to cool completely. Then arrange on a baking sheet to freeze. Once frozen, store them in an airtight container or zip-top freezer bag.

Defrost one muffin or a few at a time in an airtight container overnight and enjoy for breakfast! Forgot to take them out of the freezer? Microwave on low power for a quick defrost to enjoy warm muffins!

Muffins can be a great way to include whole grains and a serving of fruit. Most muffin recipes are flexible. You can swap out part of the flour for whole wheat flour. If your child has a wheat allergy, look for recipes that use whole grain flours like oat, millet, and sorghum. You can reduce the sugar in many recipes by one-third. Pair with low-fat yogurt or a milk-free alternative or a Yogurt Smoothie.

Search for muffins that are free of your allergens in KFA’s Safe Eats® recipe collection. Try one of our favorites:

Fruit Mini Muffins – free of egg, fish, milk, peanut, sesame, shellfish, soy, and tree nuts

Fruit Mini Muffins – free of egg, fish, milk, peanut, sesame, shellfish, soy, and tree nuts

Pancakes, French Toast, and Waffles

You can freeze pancakes, French toast, and waffles too! Make extra after a relaxed weekend breakfast or when you make breakfast for dinner. Arrange cooled items in a single layer on baking sheets lined with parchment paper and freeze. Store in an airtight container. Add a square of parchment or waxed paper between pieces to make them easy to separate.

When ready to serve, heat from frozen. It’s best to reheat pancakes and French toast in an oven or toaster oven. Spread them out on a parchment-lined or lightly greased baking sheet and cover tightly with foil to keep them from drying out. Bake them in a 350 F oven. You can toast waffles on a medium setting similar to commercial frozen waffles. Top with jam or your child’s favorite chocolate spread, or dip in syrup.

Pumpkin Pancakes – free of egg, fish, gluten, peanut, sesame, shellfish, soy, tree nuts, and wheat

Pumpkin Pancakes – free of egg, fish, gluten, peanut, sesame, shellfish, soy, tree nuts, and wheat

Oatmeal

Warm and creamy, hot oatmeal is great for breakfast. But sometimes, you just need a version to grab and go!

  • Overnight Oats – Made in individual serving-sized jars, these can be customized to give everyone their favorite flavor. Use plastic containers for kids to eat in the car or toss in a lunchbox for morning snack.
  • Oatmeal and Brown Sugar Fruit Bars – All-purpose baking mix and oats are transformed into fruit-filled bars. Bake in the evening for the next day’s breakfast or freeze individual bars wrapped in waxed paper. Defrost wrapped bars overnight on the counter.
  • Oatmeal Breakfast Bars – These easy bars are simply oatmeal and dried fruit that you can customize to what your family likes. Wrap in waxed paper and store in an airtight container.

Oatmeal Breakfast Bars – free of egg, fish, gluten, milk, peanut, sesame, shellfish, soy, tree nuts, and wheat

Oatmeal Breakfast Bars – free of egg, fish, gluten, milk, peanut, sesame, shellfish, soy, tree nuts, and wheat


Mornings can be hectic but with some planning and prep, breakfast doesn’t have to be stressful. Try out recipes and tips to get the family out the door with a good breakfast.

Share your go-to school morning breakfast tips in the comments.

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Images (3)
  • Fruit Mini Muffins – free of egg, fish, milk, peanut, sesame, shellfish, soy, and tree nuts: Fruit Mini Muffins – free of egg, fish, milk, peanut, sesame, shellfish, soy, and tree nuts
  • Oatmeal Breakfast Bars – free of egg, fish, gluten, milk, peanut, sesame, shellfish, soy, tree nuts, and wheat: Oatmeal Breakfast Bars – free of egg, fish, gluten, milk, peanut, sesame, shellfish, soy, tree nuts, and wheat
  • Pumpkin Pancakes – free of egg, fish, gluten, peanut, sesame, shellfish, soy, tree nuts, and wheat: Pumpkin Pancakes – free of egg, fish, gluten, peanut, sesame, shellfish, soy, tree nuts, and wheat

We are sharing this information for your convenience. It is not an endorsement or a guarantee of the product's safety. Always read ingredient labels. Contact the manufacturer, if needed, to confirm the safety for your child.

Kids With Food Allergies (KFA) is a division of the Asthma and Allergy Foundation of America (AAFA). AAFA is the largest and oldest nonprofit patient organization dedicated to asthma and allergies. KFA educates families and communities with practical food allergy management strategies to save lives and improve the quality of life for children and their families. Our online community includes public blogs. To post a comment, you will need to register or sign in.

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A Division of the Asthma and Allergy Foundation of America
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