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.
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.
This could be an entire post (and maybe will be someday) because there are so many different allergy friendly protein powders to choose from!
I have tried several different protein powders made with plant-based protein and tend to prefer unflavored varieties over flavored. My favorite plain variety is Nutribiotic Rice Protein powder. To tell you the truth, it's my favorite because it's the one my son would actually eat (or didn't notice he was eating!)
I also really like Orgain vanilla plant-based protein powder. Even though I usually don't like the taste of flavored protein powders, this one is really good! In fact, even my son likes it (and he often turns down anything with protein powder)! Note, for those with allergies to legumes, however, this is not a good option because it is made with pea protein.
I usually use vanilla or plain protein powder for these snack bites but I've also tried Orgain chocolate which was pretty tasty, too!
? If you want to give Orgain's products a try, follow this link and enter the code KRISTI30 for 30% off your first purchase!
Sunflower seed butter
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.
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.
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
Allergy-Friendly No Bake Snack Bites
- 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)
- 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.
Did you try this recipe?
Please rate it and comment below! And don't forget to take a photo, tag @eatingwithfoodallergies and hashtag it #eatingwithfoodallergies on Instagram so we can see it!