Ideas for allergy free snacks are a common request when you have kids with food allergies. Teachers, day care providers and friends all want to be able to provide a “safe” snack.
Of course, “allergy free” is different to everyone depending on the food allergies you are dealing with. And a snack list free of the allergens you are avoiding will likely change as preferences, availability and product ingredient lists can change frequently. The list below is just a few ideas of allergy free snacks that are free of the most common allergens. Be sure to scroll to the bottom of the page to see ideas shared by other readers (and feel free to share your favorite snack!)
As a Registered Dietitian, I like snacks that are relatively healthy but that doesn’t mean that the ideas listed here are all health foods. Do your best to offer a variety of snacks to kids (some nutritious, some “treats”).
The following is a list of snacks that we love at our house. Most of them can be found at the regular grocery store but some of them can only be purchased in a specialty food store.
One last thing…I mentioned this before but it deserves repeating: As always, be sure to check labels for yourself! Don’t rely only on this list as products change without notice and they can differ from region to region as well.
Allergy Free Snack Ideas
- Cereal – Some ideas include Rice Chex, Corn Chex, Kix, Berry Kix, Honey Kix, Perky O’s
- Trail mix – make your own with your choice of “safe” cereal, dried fruit, pumpkin seeds, sunflower seeds, Nots, etc – be creative!
- Granola – peanut/tree nut free variety like one from Enjoy Life Foods
- Snack bars – Enjoy Life Foods makes a variety of snack bars.
- Fresh fruit and vegetables
- Canned/prepackaged fruit cups
- Applesauce cups and pouches
- Fresh vegetables with hummus or other dip
- Raisins and other dried fruits*
- Cereal Bars – make your own
- Rice crackers – top with sunflower butter or cracker sized pieces of turkey or chicken breast
- Corn chips (like tortilla chips) with salsa
- Fruit snacks**
- Corn Thins (similar to a thin rice cake) or gluten free rice cake topped with sunflower butter (also can work as a sandwich if you haven’t found a bread that works)
- Pretzels (Ener-G Foods, Glutino, Snyder’s, Live GFree at Aldi)
Those are just a few ideas. Be creative! And don’t forget to share your favorite snack below (and read what others have shared!)
* Check label to ensure no risk of cross-contamination with other allergens, especially nuts AND be aware of choking risk for small children
** Watch for “modified food starch” which can indicate wheat and also watch for advisory statements about other allergens