10 Yummy Nut-Free Snacks for Children With Allergies


Nut Free Snacks for Children With Allergies

Looking for nut free snacks for a child with allergies is not always easy. If you have a child with a life threatening food allergy, then you know how important it is to have the ever ready epi pen as well as back-up snacks for them at home, at school, or on the run. However, no single food – not even a superfood – can provide all the nutrients, energy, and benefits to our bodies that we need to maintain good health. Just balancing the food groups we need to incorporate in our diets in order to stay nourished is certainly a challenge; even for those who have the time nowadays to plan out their meals!

A certain category of people are especially vulnerable to health risks due to a harmful immune system response that occurs in the body after exposure to certain foods. This is called an allergic reaction.

The symptoms of a severe allergic reaction called anaphylaxis shock can range from mild (swollen or itchy mouth, hives) to severe (throat tightening and difficulty breathing).

Children can be at risk of death if their allergies are not paid attention to.

Scroll below for 27 great nut free recipes that are easy to make, unique and delicious!

Common Allergic Foods

To which foods are people most commonly allergic to? Recently in the United States, these eight major foods most commonly cause reactions in people with food allergies:

  • milk
  • eggs
  • peanuts
  • tree nuts
  • wheat
  • soy
  • fish and shellfish

With these foods being so accessible on the market, people with allergies are forced to keep a sharp eye out while shopping and reading ingredients.

It can be difficult to make many dishes without adding these common ingredients.

So who is most vulnerable?

Researchers estimate that that 15 million Americans have food allergies, including 5.9 million under the age of 18 (roughly 1 in 13 children). The CDC reports that the prevalence of food allergies in children increased by 50 percent between 1997 and 2011, and continues to rise exponentially in recent years.

Since the number of children with allergies is rising, the parents of these children are required to ensure that their child is well-nourished with a balanced diet. Simultaneously, the parent must teach their child to be aware of their own allergy.

This includes eating other foods to compensate for the lack of nutrients they will get from not consuming certain foods that are required in a person’s fundamental diet (such as nuts for healthy fats).

Here Are 10 Yummy and Nut-Free Snacks for Children With Allergies:



A can in the fridge or an individual cup make a quick, easy, and healthy snack for a child.

The process in which applesauce and other fruits are crushed to a pulp and put through the passing phase where seeds and skin are taken out, removes the part of the fruit that people with allergies are allergic to.

Cooking your apples will usually destroy the allergen and prevent allergic reactions as well!

Oatmeal packets:

Just add hot water to your oatmeal and enjoy a healthy, warm, and filling snack. Perfect for winter months!

Great for a breakfast food or snack, oatmeal is rich in antioxidants and contains powerful soluble fiber.

*Note, if your child is allergic to wheat, look for wheat-free brands.

Wheat Free Banana Muffins

beef jerky

Beef jerky:

Very high in protein and salt, this snack is protein on the go.

Read the ingredients, as some brands may contain soy or wheat. But this snack will surely stack up the protein grams your child needs.



These fun snacks are perfect for the classroom or if your child is out and about needing some extra carbs for energy.

Gluten-free or regular pretzels are often available at a local supermarket.


Kale chips:

May have an odd look, but they are surprisingly delicious and accessible. A superfood for the go and easy to make at home!

Kale contains no cholesterol and no saturated or trans fats making it a good choice for cardiovascular health.

However, some kale chips are made with cashews or cashew butter. Make certain you always check the label!



Not suitable for children with dairy allergies, but this snack is a quick filler and a perfect energy booster!

Yogurt is rich in important nutrients. It is high in calcium which is a mineral necessary for strong nails, teeth and bones. One cup also provides 38% of your daily need for phosphorus, 12% for magnesium, and 18% for potassium.



As one of the least common fruits for somebody to develop an allergy to, watermelon is a tasty and quick source of electrolytes and hydration.

As mentioned, watermelon is rich in electrolytes including: potassium, magnesium, and dietary fiber. This makes watermelon a great replenisher, and relaxer for the body.



This surprisingly healthy snack is flavorful, fun, and perfect for anywhere on the go.

Popcorn contains fiber and is 100% whole grain. Whole grains are very good for health because they contain antioxidants. Cook some up with coconut oil for some extra healthy fats.

dark chocolate


Although known to be high in sugar, chocolates (especially dark chocolate) is a great source of quick energy. Many brands contain nuts, so be sure to check the label.

Dark chocolate is known to improve blood flow and lower blood pressure. Its benefits also include the lowered risk of heart disease due to its antioxidants.

Cancer Fighting Chocolate Avocado Cookies That Make You Thin!

Homemade goods:

The safest bet is to customize your own treats for your child’s needs and allergies!

Although a bit more diligence is certainly required, it’s definitely worth it. In fact the whole family will most likely prefer these healthy snacks over the typical processed junk food in the supermarket!

Try making nut-free, gluten-free, or dairy-free granola bars, power balls, parfaits, or fruit mixes for your child. Homemade recipes are absolutely endless, and delicious!

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Here are 27 more nut free allergy friendly snack recipes that are easy, portable, unique and delicious!

27 Delicious Nut Free and Allergy Friendly Snacks

Below is a compilation of links to websites that specialize in nut and allergy free goodies for your child.

No Nuts Mom Group

More Allergy Free Snacks