Ask the experts: Lactose-free breakfasts

Q: “Can you suggest quick and easy ways to get protein at breakfast for someone who is lactose intolerant?”

(Name not supplied)

A: The amount of protein you need each day depends on various factors. A rough guide for breakfast would be to aim for 10-20g of protein. Here are some examples of dairy-free protein options for breakfast:

  • 2 eggs (12g)
  • 1 cup baked beans (12g)
  • 50g of lean meat or chicken (10-15g)
  • 1/2 cup tofu (11g)
  • 1 cup light soy milk (8.5g)
  • 1/4 cup pumpkin seeds (8.5g)
  • 10 almonds (2.5g)

Here are some ideas for high-protein, lactose-free breakfasts:

  • Creamed rice with soy milk, protein-enriched rice milk or lactose-free milk. Top with stewed fruit, nuts and seeds.
  • Baked beans on toast with fresh herbs. Add freshly ground black pepper and chopped fresh parsley to beans.
  • Porridge with soy milk, protein-enriched rice milk or lactose-free milk. Top with dried apricots and mixed seeds.
  • Whip up a smoothie. Blend frozen berries with banana and calcium-enriched soy milk or lactose-free milk. Add nut slivers.
  • Savoury scrambled tofu. Lightly stir-fry soft tofu with spring onions, chopped tomatoes, capsicum and soy sauce. Serve with grainy toast.
  • Sweetened soft tofu. Stir-fry soft tofu over a low heat with a teaspoon of sesame or peanut oil and a tablespoon of honey. Serve with whole grain toast and fruit.
First published: Dec 2008

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