Breakfast Without Palm Oil ~ List of Palm Oil Free Breakfast Foods

Updated:

You can start your day with a breakfast without palm oil if you know what to watch for. Below we discuss common breakfast foods, which ones contain palm oil, and some easy palm oil free substitutions.

Sometimes you have time for a homemade breakfast and sometimes you need to grab and go. Here are choices for palm oil free breakfasts.

Most of us have palm oil in the morning without even realizing it.

Breakfast without palm oil

Toast, English muffins, croissants, and bagels

One brand for palm oil free English muffins, bagels, and bread is Dave’s Killer Bread products.

  • Dave’s Killer Bread: all products

Dave’s Killer Bread confirmed they don’t use palm oil in their products.

Other breads typically contain palm oil derivatives in many forms. Bread manufacturers use palm oil derivatives to keep them shelf stable, to make them larger/fluffier, to make them more dense, and/or to add to mouth feel.

Watch for ingredients such as:

  • DATEM
  • Monoglycerides
  • Sodium Stearoyl Lactylate
  • Calcium Stearoyl Lactylate
  • Mono- & Diglycerides
  • Distilled Monoglycerides
  • Ethoxylated Mono- & Diglycerides

If you make your own bread, use Yeast without Sorbitan Monostearate which is often sourced from palm oil.

The only palm oil free yeast we’ve found — just “yeast” is listed in the ingredients — is:

  • Red Star Active Dry Yeast: in the three-pack

Spreads without palm oil

What are you putting on your toast, bagel, or English muffin?

Some palm oil free choices include:

  • Nocciolata Organic Hazelnut Spread
  • Miyoko’s Cultured Vegan Organic Butter
  • 100% fruit preserves
  • Pure honey
  • Real butter
  • Peanut butter: Use protein-packed palm oil free peanut butter but be sure to read labels. Also, avoid “no stir” labeling. (“No stir” is a marketing buzzword code for “it includes palm oil.”
  • Avocado

Please note, margarine and imitation butters typically contain palm oil.

Doughnuts, muffins, and pastries

We have yet to find doughnuts and pastries without palm oil. Pre-made desserts most always contain palm oil.

While it’s common to see doughnuts and other bakery items at the office and at meetings, do your best to avoid them.

Avoid packaged bakery snacks, including PopTarts. These contain palm oil as do most cookies.

  • Erin Baker’s Breakfast Cookies: They’ve confirmed they make all of their flavors without palm oil.

Make your own muffins, and store them in the freezer for a fast, palm free breakfast when you need it.

Bacon, ham, and sausage

In the United States, you can typically find palm oil free bacon, sausage, and ham. Some brands we use include:

  • Kirkland Sliced Bacon, Naturally Hickory Smoked: from Costco
  • Banquet Brown ‘N Serve Original 10 Fully Cooked Sausage Links

breakfast without palm oil

Pancakes and waffles

Many frozen waffles and pancakes contain palm oil ingredients. Read labels. One that’s doesn’t contain palm oil is:

  • Van’s Organic Original Frozen Waffles

You can easily make your own with flour, sugar, eggs, pure vanilla extract and baking powder.

Be sure to use pure vanilla extract as imitation versions typically contain Propylene Glycol or other palm oil derivatives.

Make batches of pancakes and waffles and freeze them. In this way, you can enjoy them when you need a fast breakfast.

100% pure maple syrup

Do watch for syrup. Many bottles contain Mono- and Diglycerides. Always choose 100% maple syrup to avoid palm oil derivatives.

Whipped cream

Hold the whipping cream — it contains palm oil in the form of Mono- & Diglycerides.

Add pure maple syrup and any types of berries, and/or sliced banana. You won’t miss the whipped cream.

French toast

Use Dave’s Killer Bread, eggs, pure vanilla extract, and milk without Vitamin A Palmitate.

Add pure maple syrup, pure cinammon, real butter, and fruit, and you have a delicious, filling breakfast without palm oil.

Eggs

There’s a lot you can do with eggs. Choose organic eggs if you can.

Hard boil them in advance for a quick breakfast on the go. You can also take a few minutes at home to poach, scramble, fry, etc. If you have time, add onion and peppers.

Salsa is typically palm oil free if you buy it, and it’s great on eggs.

You can make a frittata in advance. Look online for egg casserole and fritatta recipes. You can add in anything you have: sausage, bacon, spinach, herbs, tomatoes, onion, garlic, cheese, potatoes, etc. Top with avocado.

palm oil free breakfast

Note, palm oil free egg substitutes and replacers may contain Vitamin A Palmitate and/or Vitamin E which can be made with palm oil.

According to Food Network, eggs are the most popular breakfast food in America.

Hash browns

Frozen hash brown patties most always contain palm oil.

You are better to make your potatoes, or buy frozen diced or shredded hash brown potatoes.

Biscuits and gravy

Don’t buy biscuits in the can from the refrigerated section. They contain palm oil. Make your own.

Make your own gravy or be sure to avoid gravy in jars. They often contain Mono- and Diglycerides. Some mixes are okay. Be sure to read labels on gravy.

Breakfast sandwiches

These are convenient for a quick breakfast but breakfast sandwiches and breakfast burritos almost always contain palm oil ingredients.

Take time to read labels for breakfast sandwiches on croissants, English muffins, and on biscuits.

Instead, make your own from palm oil free tortillas, real cheese, sausage, bacon, onion, and other fillings you have on hand.

Yogurt

Yogurt is typically a palm oil free item. We’ve found some Light versions contain Vitamin A Palmitate.

Be aware of the mix-ins that are geared for school lunches and kids. The candies and other toppings often contain palm oil.

Ready-to-eat cereal

See our list of cereals without palm oil.

Some palm oil free options are:

  • Life Cereal
  • Kashi Peanut Butter Crunch
  • Post Chips Ahoy
  • Oatmeal (not instant)
  • Quinoa

Read labels, and watch for palm oil and palm kernel oil.

In addition, avoid all cereal with Vitamin A listed in the nutrition panel. It’s in the form of synthetic Vitamin A Palmitate, which is made with palm oil.

Watch for Glycerin and Tocopherols in Granola.

Oatmeal is palm oil free. However, instant oatmeal usually contails Vitamin A Palmitate.

Make a batch of quinoa to warm up during the week. Add fruit, nuts, cinnamon, pure honey, pure maple syrup, etc. for a warm, hearty breakfast.

You can make your own granola as well.

Palm oil free breakfast

Protein bars

Sometimes you need to grab and go, and protein and other types of nutrition bars are a convenient breakfast. Read our post, Granola Bars without palm oil to find palm oil free choices.

Read labels on snack and protein bars. Many contain Palm Oil, Palm Kernel Oil, as well as Glycerin and Tocopherols which are usually sourced from palm oil.

Instant breakfast

It’s convenient to have powdered or premade instant breakfast drinks to start your day with vitamins and minerals. However, instant breakfast mixes and drinks typically contain Vitamin A Palmitate.

Fruit

No matter what’s in season, there are convenient options to enjoy fruit for breakfast at home or on-the-go.

Coffee and creamer

Black coffee is palm oil free. Flavored coffees, such as buttery caramel, toffee, etc., can contain palm oil derivatives in the “Natural Flavors.”

Creamer often contains palm oil.

Read labels before buying creamers, and watch for:

  • Palm oil
  • Mono- and Diglycerides
  • Sodium Stearoyl Lactylate

Remember, the more complicated the flavor, the greater chance there are palm oil ingredients.

Instead of creamer, add whole milk. Read labels for milk. Watch for Vitamin A Palmitate.

Whole milk typically doesn’t contain Vitamin A Palmitate, a palm oil derivative.

Manufacturers often fortify nut-based and plant-based milks with Vitamin A Palmitate as well. Read labels before buying.

Choose milk without supplemental Vitamin A.

Reminders for a palm oil free breakfast

Choose pure ingredients

  • Pure honey, 100% maple sryup
  • Real butter or Miyoko’s Cultured Vegan Organic Butter; not margarine or imitation butter
  • Pure cinammon such as Red Ape Cinammon’s Premium Ground Cinammon which is certified palm oil free.

Watch for milk

Whatever milk you choose, be sure there isn’t Vitamin A Palmitate added.

Read labels

We can’t always make food from scratch. It’s important to read labels before buying anything. There are palm oil free options available.

Be loyal to palm oil free brands

When you find some palm oil free breakfast items that you enjoy, keep buying them.

Prep in advance

Try to make breakfast foods in advance so you can enjoy them all week.

  • Make a batch of pancakes, waffles, or French toast.
  • Cook up a package of bacon to enjoy for several days.
  • Cut up a watermelon or pineapple; wash berries in advance.
  • Make a frittata.
  • Hard-boil a dozen eggs so you can grab and go.
  • Cook several cups of quinoa so you can quickly add fresh fruit and nuts.

If you can plan to make and freeze breakfast foods in advance, you will have them when you need them.

Breakfast without palm oil

Once you get into the habit, it’s easy to have breakfast without palm oil. You can change it up with different choices each day. It’s mostly about knowing where palm oil is hidden and making some easy substitutions.

Do you have ideas for palm oil free breakfasts? Why do you avoid palm oil? Please Comment below so we can all learn from each other.

Please note, while we read labels, reference the list of names for palm oil derivatives, and email companies asking about their ingredients, the only way to be certain a product is Palm Oil Free is if it has been certified through the International Palm Oil Free Certification Trademark Programme.

This list of palm oil free breakfast foods is not guaranteed; it shouldn’t be used for medical advice. Please do your own due diligence.

Leave a Reply