A quick allergy friendly breakfast  for busy days

As a full‑time baker and homeschool mum, I need every spare minute. I don’t enjoy spending hours in the kitchen. This simple chia pudding fits into my morning routine because it’s fast to prepare and rich in nutrients. Plus my kids love it, so it's a win for all of us.

Now, having friends with allergies and running Cultured Bakehouse has shown me how many families are affected by food allergies. UK food law lists 14 major allergens: celery, cereals containing gluten, crustaceans, eggs, fish, lupin, milk, molluscs, mustard, peanuts, sesame, soy, sulphites and tree nuts . In our test kitchen, we avoid every one of them, and sometimes at home too. 

This simple recipe ticks all the right boxes for me:

 

Ingredients (makes one serving)

• 2 tbsp (20 g) chia seeds: (free from alternative) Fresh, so the seeds can absorb liquid better .

• ½ cup (120 ml) coconut or rice milk: Unsweetened coconut milk gives a creamy texture, but you do you :-) 

• 1 tsp (5 ml) maple syrup: a natural sweetener without honey or agave for those who avoid bee products

• Optional:

  •  ⅛ tsp vanilla bean paste or ¼ tsp cinnamon for flavour.
  • Free From Jumbo Oats.
    
  • Vegan cream to top it up.

Topping ideas:

• Fresh fruit: berries, sliced banana, diced mango or pineapple .

• Seeds: pumpkin, sunflower or poppy seeds for crunch 

• Shredded coconut or toasted coconut chips for extra texture .

• A dusting of cocoa or carob powder if you want a chocolate twist without dairy or nuts .

Method

1. Measure and mix: Combine the chia seeds and milk in a clean jar or bowl . Stir in the maple syrup and any spices. Mix well so no clumps remain .

2. Set and stir: Let the mixture sit for 10 minutes, then stir again to stop the seeds sinking to the bottom .

3. Chill overnight: Cover and refrigerate for at least 4 hours, preferably overnight .

4. Serve: In the morning, top with your chosen fruit and seeds. If it’s too thick, add a splash more milk.

 

Why chia pudding works for us

• Quick prep: Measuring a few ingredients and stirring takes under five minutes .

• Nutrient dense: Chia seeds are rich in fibre, plant protein and omega‑3 fats . They help our kids stay full until lunch.

• Flexible: Adjust the chia‑to‑milk ratio to get your preferred texture. The base ratio of 1 tbsp chia to ¼ cup milk works well .

• Safe for most: By avoiding all 14 major allergens , this recipe suits many dietary needs.

• Family friendly: It’s easy enough for older kids to prepare; younger ones love choosing toppings.

From my kitchen to yours

My hope is that this recipe gives you a foundation to build on. What flavours will you explore? Could a simple overnight pudding make your mornings calmer? Do you need new ideas for allergy‑friendly breakfasts? As you experiment, share your discoveries with me: our community thrives on learning from each other.