{"meta":{"title":"Milchfreies Frühstück","h1":"Milchfreies Frühstück: Rezepte ohne Kuhmilch","description":"Milchfreies Frühstück ohne Kuhmilch, Joghurt, Quark oder Butter: Porridge mit Haferdrink, Chia-Pudding, Overnight Oats, Pancakes und Herzhaftes mit Ei.","tags":["kuhmilchfrei","fruehstueck"],"count":211,"listHeading":"Frühstücksrezepte ohne Kuhmilch","intro":"Ein Frühstück ohne Kuhmilch ist einfacher, als es klingt: Haferflocken, Chiasamen, Buchweizen und Hirse werden mit Pflanzendrink genauso cremig. Auf dieser Seite findest du Porridge, Overnight Oats, Chia-Pudding, Granola und Pancakes, aber auch Herzhaftes wie Shakshuka, Omelett oder Toast mit Avocado. Die meisten Rezepte sind vegan, manche enthalten Eier. Käse, Butter und Sahne kommen nicht vor.","answer":"Milchfrei heißt hier: keine Kuhmilch und nichts daraus, also kein Joghurt, Quark, Käse, Butter oder Sahne. Statt Milch kommen Hafer-, Mandel-, Soja- oder Kokosdrink ins Porridge, statt Joghurt Kokos- oder Sojajoghurt. Bei einer Allergie prüfe die Zutaten trotzdem selbst.","topics":[],"faqs":[{"q":"Was kann ich ohne Milch frühstücken?","a":"Porridge oder Overnight Oats mit Hafer- oder Mandeldrink, Chia-Pudding mit Kokosmilch, Pancakes mit Pflanzendrink oder herzhaft Rührei, Shakshuka und Brot mit Avocado. Obst, Nüsse und Samen passen zu allem."},{"q":"Welcher Pflanzendrink eignet sich fürs Frühstück?","a":"Haferdrink macht Porridge besonders cremig, Mandeldrink schmeckt mild und nussig, Sojadrink bringt am meisten Eiweiß mit. Kokosmilch aus der Dose eignet sich für Chia-Pudding und Milchreis. Wenn du ganz auf Milch verzichtest, greif zu Sorten mit zugesetztem Kalzium."},{"q":"Ist milchfrei dasselbe wie laktosefrei?","a":"Nein. Laktosefreie Produkte sind weiter aus Kuhmilch, nur ohne Milchzucker. Milchfreie Rezepte lassen Kuhmilch und alles daraus ganz weg – sie sind also auch laktosefrei und passen außerdem, wenn du Milcheiweiß meidest."},{"q":"Wie prüft ihr, ob ein Rezept milchfrei ist?","a":"Nach festen Regeln: Sobald eine Zutat aus Milch besteht – Milch, Joghurt, Quark, Käse, Butter, Ghee oder Sahne –, gilt das Rezept nicht als kuhmilchfrei. Pflanzliche Alternativen wie Hafer- oder Kokosdrink zählen nicht als Milch."}],"related":[{"slug":"milchfreie-desserts","title":"Milchfreie Desserts"},{"slug":"glutenfreies-fruehstueck","title":"Glutenfreies Frühstück"},{"slug":"porridge-rezepte","title":"Porridge-Rezepte"},{"slug":"chia-pudding-rezepte","title":"Chia-Pudding-Rezepte"},{"slug":"overnight-oats","title":"Overnight Oats"}],"ratgeber":[]},"recipes":[{"id":"9ef8f5d8-e20e-4739-894e-fa7205817852","title":"Blaubeer-Chia-Pudding mit Mandelmus","slug":"blaubeer-chia-pudding-mit-mandelmus","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/blaubeer-chia-pudding-mit-mandelmus.png","totalTime":10,"calories":290,"protein":7,"authorName":"SmarTasty","likes":0},{"id":"9d90504d-4e87-4477-b554-82674d37c169","title":"Veganer Quinoa-Blaubeer-Brei","slug":"veganer-quinoa-blaubeer-brei","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-quinoa-blaubeer-brei-main-v2.png","totalTime":20,"calories":380,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"9d8a8544-970e-448b-b7e1-bfbb78d062f3","title":"Grüne Shakshuka mit Spinat und Avocado","slug":"gruene-shakshuka-mit-spinat-und-avocado","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gruene-shakshuka-mit-spinat-und-avocado-main.png","totalTime":20,"calories":370,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"9c663c2d-e58a-41f8-9299-497e2ea3cf9e","title":"Luftige Kichererbsen-Waffeln mit Avocado","slug":"luftige-kichererbsen-waffeln-mit-avocado","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/luftige-kichererbsen-waffeln-mit-avocado-main-v2.png","totalTime":25,"calories":450,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"9b039896-dd0a-4b65-bfb4-465aca08eb39","title":"Schonkost Kamille-Hafer-Brei","slug":"sanfter-kamille-hafer-schonkost-brei","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/sanfter-kamille-hafer-schonkost-brei-main_1772384193086.png","totalTime":15,"calories":210,"protein":7,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"98aba514-68c9-421c-8fac-50111833eac4","title":"Vegane Blaubeer-Bananen-Smoothie-Bowl","slug":"vegane-blaubeer-bananen-smoothie-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-blaubeer-bananen-smoothie-bowl-main.png","totalTime":5,"calories":340,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"97d54a79-c011-4fda-a8df-22309ad45a66","title":"Vegane Zimtschnecken mit Apfel-Walnuss-Füllung","slug":"vegane-zimtschnecken-mit-apfel-walnuss-fuellung","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-zimtschnecken-mit-apfel-walnuss-fuellung-main.webp","totalTime":60,"calories":264,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"91da7e06-0e9e-4e2a-8c94-f72407e23d9f","title":"Veganes winterliches Teff-Porridge mit Kardamom und Birne","slug":"veganes-winterliches-teff-porridge-mit-kardamom","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-winterliches-teff-porridge-mit-kardamom-main.png","totalTime":15,"calories":420,"protein":11,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"9172178f-6cca-4c91-a301-98e6a43d5914","title":"Erdbeer-Chia-Marmelade auf Eiweißbrot","slug":"erdbeer-chia-marmelade-auf-eiweissbrot","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/erdbeer-chia-marmelade-auf-eiweissbrot-main.png","totalTime":15,"calories":250,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"8e1578f7-541f-461a-8dc1-5fe757d300d3","title":"Paleo Lebkuchen-Granola mit Haselnüssen und Kokoschips","slug":"paleo-lebkuchen-granola-mit-haselnuessen-und-kokoschips","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-lebkuchen-granola-mit-haselnuessen-und-kokoschips-main.webp","totalTime":40,"calories":313,"protein":7,"authorName":"SmarTasty","likes":0,"appHide":"diet_classic"},{"id":"8dcbac1d-9400-4015-bda0-78424078f83a","title":"Veganes Kürbis-Dinkelbrot mit Kürbiskernen","slug":"veganes-kuerbis-dinkelbrot-mit-kuerbiskernen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-kuerbis-dinkelbrot-mit-kuerbiskernen-main.webp","totalTime":85,"calories":207,"protein":7,"authorName":"SmarTasty","likes":0},{"id":"89c91199-7db0-4092-ab28-d7ffe666563c","title":"Glutenfreies Quinoa-Porridge mit Pflaumen","slug":"glutenfreies-quinoa-porridge-mit-pflaumen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreies-quinoa-porridge-mit-pflaumen-main.png","totalTime":25,"calories":310,"protein":8,"authorName":"SmarTasty","likes":0},{"id":"89639957-a385-48ee-be50-b646580d2822","title":"Vegane Weihnachts-Pancakes mit Orange und Kardamom","slug":"vegane-weihnachts-pancakes-mit-orange-und-kardamom","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-weihnachts-pancakes-mit-orange-und-kardamom-main.webp","totalTime":30,"calories":483,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"86601e93-826d-48b9-92ec-b31873808c6b","title":"Gebackene Avocado mit Ei","slug":"gebackene-avocado-mit-ei","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackene-avocado-mit-ei-main.png","totalTime":20,"calories":320,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"80cc6591-4df8-49a1-9bc1-ee50e4be2101","title":"Veganes Teff-Porridge mit Heidelbeeren","slug":"veganes-teff-porridge-mit-heidelbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-teff-porridge-mit-heidelbeeren-main.png","totalTime":20,"calories":420,"protein":12,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"7ffb6128-d21a-4006-b895-73942f1880e6","title":"Goldene Kurkuma-Overnight-Oats mit Kokos","slug":"goldene-kurkuma-overnight-oats-mit-kokos","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/goldene-kurkuma-overnight-oats-mit-kokos-main-v2.png","totalTime":5,"calories":350,"protein":8,"authorName":"SmarTasty","likes":0},{"id":"7eaca396-e9b8-4925-9f5e-196a2525550f","title":"Karotten-Overnight-Oats mit Zimt, Walnüssen und Datteln","slug":"karotten-overnight-oats-mit-zimt-walnuessen-und-datteln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/karotten-overnight-oats-mit-zimt-walnuessen-und-datteln-main.webp","totalTime":15,"calories":486,"protein":15,"authorName":"SmarTasty","likes":0},{"id":"78aadf83-18fe-4498-b5af-3894ef384748","title":"Veganes Lebkuchen-Porridge mit Orange und Walnüssen","slug":"veganes-lebkuchen-porridge-mit-orange-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-lebkuchen-porridge-mit-orange-und-walnuessen-main.webp","totalTime":13,"calories":460,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"772afb03-c4b8-4105-9dc0-0811537f1b8b","title":"Paleo Pastinaken-Rote-Bete-Pfanne mit Rinderhack und Ei","slug":"paleo-pastinaken-rote-bete-pfanne-mit-rinderhack-und-ei","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/paleo-pastinaken-rote-bete-pfanne-mit-rinderhack-und-ei-main.webp","totalTime":40,"calories":634,"protein":37,"authorName":"SmarTasty","likes":0},{"id":"71fea84e-f92c-4cd8-9c52-113093da51ec","title":"Vegane fluffige Buchweizen-Pancakes","slug":"fluffige-buchweizen-pancakes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fluffige-buchweizen-pancakes-main.png","totalTime":25,"calories":340,"protein":8,"authorName":"SmarTasty","likes":0},{"id":"6f5ca2cd-d1de-4a0b-8682-7865f5888790","title":"Vegane Matcha-Smoothie-Bowl","slug":"matcha-smoothie-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/matcha-smoothie-bowl-main.png","totalTime":5,"calories":290,"protein":5,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"6ee2fb4e-e994-41e4-a77b-8cc73760873a","title":"Früchtebrot mit Feigen, Datteln und Walnüssen","slug":"fruechtebrot-mit-feigen-datteln-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fruechtebrot-mit-feigen-datteln-und-walnuessen-main.webp","totalTime":80,"calories":149,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"6d2076f7-11c1-492d-add0-a7019a3d1998","title":"Hafer-Papaya-Bowl mit Leinsamen","slug":"darmschmeichler-hafer-papaya-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/darmschmeichler-hafer-papaya-bowl.png","totalTime":5,"calories":340,"protein":8,"authorName":"SmarTasty","likes":0},{"id":"6c258cf3-c69d-4d9b-aa86-f066abd37cd2","title":"Vegane Teffmehl-Galettes","slug":"vegane-teffmehl-galettes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-teffmehl-galettes-main.png","totalTime":30,"calories":360,"protein":12,"authorName":"SmarTasty","likes":0,"appHide":"weak"}],"total":211,"offset":144,"limit":24,"q":null,"topic":null,"hasMore":true}