Traveling to London with Food Allergies: Preparing for a Safe & Delicious English Breakfast
- Laura Drazniece
- May 20
- 3 min read
Traveling with food allergies requires extra planning, but it doesn’t mean you have to miss out on local cuisine—especially in a city like London, where food culture is rich and historic. If you're like me and have egg, nut, and sesame allergies, the key to enjoying your trip lies in research, preparation, and a bit of culinary creativity.
Let’s dive into one of the most iconic British meals: the Full English Breakfast—and how you can safely enjoy a version of it during your stay.
What’s in a Traditional Full English Breakfast?
A typical Full English includes:
Fried or scrambled eggs (Allergen Alert 🚨)
Sausages
Back bacon
Grilled tomatoes
Baked beans
Fried mushrooms
Toast or fried bread (Allergen Alert 🚨)
Sometimes extras like black pudding or hash browns
For those with egg allergies, the most obvious step is asking for your breakfast without the eggs. Most cafés will accommodate this. But things get trickier if you have multiple allergies, like nuts or sesame, especially since sausages and processed items can contain hidden allergens and rarely have full ingredient lists available in small cafés or pubs.
My Solution: Cook Breakfast in Your Accommodation
To stay safe and still enjoy a hearty morning meal, I’ll be preparing breakfast myself in my accommodation. Shopping at a UK supermarket (like Tesco, Sainsbury’s, or Waitrose) gives you full control—you can read the labels carefully and avoid any hidden allergens.
Here’s what I plan to prepare for six allergen-safe and delicious breakfasts:
Day 1: Modified Full English
Allergen-free sausages (check labels!)
Grilled tomatoes
Mushrooms
Baked beans
Hash browns or potato cakes
Toast (nut- and sesame-free)
Tip: Look for “Free From” ranges in UK supermarkets for allergen-safe products.
Day 2: Tofu Scramble with Smoked Salmon or smoked salmon sandwich
Replacing eggs with a well-seasoned tofu scramble
Served with smoked salmon and avocado or cottage cheese on toast
Note: Make sure the smoked salmon packaging doesn’t list sesame-based oils or marinades.
Day 3: British Classic – Weetabix Morning
Weetabix with your preferred non-dairy or dairy milk
Fresh fruit on the side
Weetabix is generally nut-free and egg-free, but check the packaging to ensure it's safe from sesame contamination.
Day 4: Kippers on Toast
Grilled kipper fillets (usually allergen-safe, but still check packaging)
Served on sesame-free toast with a touch of lemon and parsley
A very traditional and hearty British choice!
Day 5: Crumpets with Cottage Cheese & Berries
Toasted crumpets (make sure they’re nut- and sesame-free)
Topped with cottage cheese and fresh raspberries or blueberries, would love to use strawberries, but I am allergic to them.
Using AI to Plan Ahead
To make sure my breakfast is allergy-safe, I used AI to help me research UK crumpet brands and check their allergen information online. One of the options I found is Tesco Classic Crumpets, which—based on the ingredients listed on Tesco’s official website—appear to be safe for me (no egg, nuts, or sesame). This kind of research is a great step to take before you travel. By preparing a detailed menu in advance and checking product ingredients online (like on the Tesco Groceries site), I can avoid surprises and save time during my trip. I plan to do the same with sausages and other packaged foods, so I know exactly what to buy once I arrive.
Day 6: Homemade Scones with Clotted Cream & Orange Marmalade
I’ll bake simple, allergen-safe scones in my accommodation
Served with traditional English orange marmalade and clotted cream
Marmalade has a long history in England and is a must-try. Read labels to ensure no cross-contamination with nuts or sesame.
Allergy-Safe Shopping Tips in London
Read labels carefully. UK regulations require major allergens to be highlighted in bold, which is very helpful.
Look for “Free From” sections for egg-, nut-, or sesame-free products.
Visit large chain supermarkets or health food stores for the best variety.
Final Tips for a Safe Breakfast Abroad
Always have your allergy cards (written in English) to show in cafés or restaurants.
Call ahead if you're planning to dine out and ask about allergens in breakfast dishes, especially sausages or pre-made items.
Carry emergency meds like antihistamines or an epinephrine auto-injector at all times.
Traveling with allergies does take more effort—but with a bit of planning, you can enjoy a safe and delicious trip, even indulging in classic meals like a Full English breakfast. And the bonus? Making your own version means it’ll be tailored exactly to your tastes—and totally stress-free.
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