Need a quick snack? These allergy friendly snack bites are no bake, super easy to make, and delicious! Plus they're free of the most common food allergens!
No-bake snack bites have protein, fiber, and healthy fat - all of the best things to have in a healthy snack! What's even better is they taste like a cookie so kids love them.
One of my kids is a bit pickier than the other. He just doesn't get too excited about a lot of foods. But guess what? He asked me to make more of these!
Ingredients and variations
These snack bites can be easily modified to work with your individual needs. The ingredients I use are free of the top 8 allergens but you may not be avoiding all of the top 8 so following are some suggestions on how to make it work for you.
Old-Fashioned Rolled Oats
For the oats, I typically use old-fashioned rolled oats such as Quaker. These are not certified gluten free so if you have Celiac disease or you or your child are very sensitive to wheat, I would recommend using certified gluten free oats.
You can use the quick cooking oats if you don't have the old-fashioned kind. This just changes the texture a little bit.
Ground flaxseed
Adding ground flaxseed meal doesn't really have an impact on the flavor at all but boosts the nutritional value. Flax is a great source of fiber and healthy fats.
If you don't have ground flax, you can omit it or try using chia seeds instead.
Protein powder
I have tried several different protein powders made with plant-based protein and tend to prefer unflavored varieties over flavored ones. Flavored ones can tend to throw off the flavor of whatever you're adding them to.
Two of my favorites are Orgain plant-based natural unsweetened protein powder and Nutribiotic brown rice protein powder.
Read my post on allergy free protein powders for more!
Sunflower seed butter
As peanut and tree nut allergies have increased, sunflower butter has emerged as a common nut free substitute. It is even part of the school lunch program in the U.S.
Sunflower butter is an excellent source of magnesium, phosphorus, copper, manganese, and selenium and a good source of zinc. It also has similar amounts of protein and healthy fats to peanut and tree nut butter.
My favorite sunflower butter is from Trader Joe's. Why? It's about a dollar cheaper than other brands and it tastes just as good. When you're eating with food allergies, you have to save where you can because the grocery bill can be hefty.
If you don't have a nut or peanut allergy, you can sub those in for the sunflower butter.
Applesauce
I use unsweetened applesauce but you can use whatever you have on hand. This helps to add moisture to the snack bites and helps them stick together. Really any pureed fruit would work here but I always have applesauce on hand. I also use it in these oatmeal applesauce cookies.
Chocolate chips
I list these as optional in the recipe but my kids would disagree. They always want chocolate chips in everything whether it be banana bread or pancakes!
We usually use Enjoy Life mini chocolate chips which are free of the top 8 allergens. Nestle Toll House Simply Delicious chocolate chips are another option that is free of the top 8.
Storage tips
You can store these snack bites in an airtight container for 2-3 days. After that, they tend to get dry and crumbly. I haven't really had that problem at my house because everyone gobbles them up pretty fast.
If you don't think they'll get eaten in 2-3 days, throw them in the freezer and they will keep for up to 3 months.
Other allergy friendly snack ideas
📖 Recipe
Allergy-Friendly No Bake Snack Bites
Ingredients
- 1 cup old-fashioned rolled oats gluten free if needed
- ¼ cup ground flax seed
- ½ cup protein powder of your choice (we like vanilla flavor)
- ½ cup sunflower butter
- ⅓ cup unsweetened applesauce
- 1 teaspoon vanilla extract
- maple syrup or honey (optional - to taste)
- ¼ cup "safe" mini chocolate chips (optional)
Instructions
- Mix together the oats, ground flax seed, and protein powder in a large mixing bowl. Next, add the sunflower butter, applesauce, vanilla, honey or maple syrup (if using), and chocolate chips. Mix well.
- Form dough into small balls (about 1 tablespoon each). If dough is too dry, add another tablespoon of applesauce. Store in an airtight container for up to 3-5 days or store in the freezer.
Notes
Nutrition
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Julie
My kids could not get enough of these! Next time I will be making a double batch!
Kristi Winkels, RDN, LD
Yes, that's always a good idea! Glad they liked them!
Tiff
Is there an substitute you’d suggest I use in place of protein powder? Would oat flour or chia seeds work?
Kristi Winkels, RDN, LD
Hi Tiff,
I think you could just omit the protein powder if you don't have it. If the dough is too sticky, I think a little oat flour would work well. Hope that helps!