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    Chocolate Gluten Free Cupcakes {Dairy and Egg Free!}

    Jun 25, 2022 ·

    A chocolate gluten free cupcake with chocolate frosting

    Just because you're following a gluten free diet doesn't mean you can't enjoy a delicious cupcake! These chocolate gluten free cupcakes are quick and easy to make in a single bowl and are free of common allergens including dairy, eggs, and soy. 

    A chocolate gluten free cupcake with chocolate frosting.

    [feast_advanced_jump_to]

    As a mom of two sons with food allergies, I have made A LOT of cupcakes in my day. Birthday party? Send a cupcake! School party? Send a cupcake! Family gathering? Make cupcakes!

    For this reason, we need a tried and true, delicious, quick and easy gluten free chocolate cupcake recipe, right? Well, my friends, this is it!

    Why we love this recipe

    The recipe was adapted from one of many versions of Wacky Cake which was thought to have originated during the Great Depression when ingredients like milk, butter, and eggs were hard to come by.

    Little did the creative bakers of that era know that this version of cake would be a go-to for those of us avoiding eggs and dairy!

    I have made hundreds of these chocolate gluten free cupcakes and they turn out delicious every single time. They're so good, you might be surprised that they're gluten free, dairy free, and egg free!

    Ingredients and Equipment

    Ingredients needed to make chocolate gluten free cupcakes

    One of the best parts of this recipe is that most of the ingredients are baking staples you would find in any kitchen.

    • Gluten free all purpose flour - I use Bob's Red Mill Gluten Free 1 to 1 Baking Flour. Before I found that, I mixed my own gluten free flour blend and that works well in this recipe, too.
    • Granulated sugar
    • Cocoa powder
    • Salt
    • Baking soda
    • Vanilla extract or baking vanilla
    • Vinegar - you can use distilled, apple cider, rice, or any other kind of vinegar you have on hand.
    • Cooking oil - I usually use canola oil but you can use vegetable (soybean), grapeseed, corn, or even olive oil.
    • Water
    • Xanthan gum (optional - only use it if your gluten free flour blend doesn't already include it).

    If you are baking for someone who needs to strictly avoid gluten, be aware of potential cross-contact with wheat flour in your kitchen.

    For example, if you bake with wheat flour, do you use the same measuring cups for sugar? Then the sugar you have might have been contaminated with gluten. You can read more about cross-contact in this post.

    For equipment you'll need just a few things:

    • Mixing bowl - You could also use a mixer (I love my Kitchenaid) but I like to use my batter bowl because it's easy to pour the batter right from the bowl.
    • Cupcake tin
    • Cupcake liners

    How to make chocolate gluten free cupcakes

    These cupcakes are quick and easy to make and you only need one bowl.

    Steps for making chocolate gluten free cupcakes

    Step 1: Start by measuring out the flour and adding to the mixing bowl. Be sure to spoon the flour into the measuring cup rather than scooping. This prevents the flour from being too dense and having dry cupcakes.

    Step 2: Add the sugar, cocoa powder, salt and baking soda in your mixing bowl and stir.

    Step 3: Add the vanilla extract, vinegar, oil, and water to the mixing bowl. Stir until all of the dry ingredients are fully incorporated. Don't worry if the batter seems thin - it's supposed to be that way!

    Step 4: Line your cupcake tin with paper or foil liners or spray with safe cooking spray. Then fill the cups ¾ full. You should have exactly enough for 12 cupcakes.

    Step 5: Bake at 350° F for 18-20 minutes. To test if they are done, poke a toothpick in the center and, if it comes out clean, they're done!

    Step 6: Decorate with your favorite frosting and sprinkles!

    Chocolate gluten free cupcakes in the cupcake tin.

    Tips and FAQ's

    Can I make chocolate gluten free cake using this recipe?

    Yes, you can! The cake does not rise a lot so I like to double the recipe and make two layers. Using an 8x8 square pan works best.

    I have also used my Dash bundt cake maker which is a really easy and fun way to make mini cakes!

    A mini chocolate gluten free bundt cake topped with chocolate frosting and lit candles.
    This is a double decker chocolate gluten free bundt cake made with my Dash bundt cake maker.

    Can I double this recipe?

    Yes, you can! I often make a double batch and these cupcakes come out perfectly every time. Just be sure the cupcake tins are filled consistently so you don't run out of batter.

    Is icing gluten free?

    Icing is generally made with butter or some other kind of fat and sugar so it can be easily made gluten free.

    This dairy free buttercream frosting is gluten free as well as free from the top 9 allergens.

    If you're buying canned frosting, be sure to read the label carefully to make sure it's gluten free.

    Are there allergy friendly frosting brands?

    Yes, there are several brands that are gluten free and free of the top 9 allergens. Here are a few:

    Miss Jones Baking - free from the top 9 allergens (except coconut) and gluten free.

    Simple Mills - Certified Gluten free, Non-GMO, Grain Free, Corn Free

    Pillsbury Creamy Supreme Frosting - This is my go-to store-bought frosting brand. I buy the vanilla, chocolate fudge, and cream cheese flavors. They are gluten free, dairy free, egg free, peanut free, tree nut free but do contain soybean ingredients (soy lecithin).

    Storage tips

    These cupcakes are best up to 3 days after baking them. After that, they can get kind of dry and crumbly. If you don't plan to eat them within a day or two after baking, I recommend freezing them in an airtight container.

    My mom and I made over 100 cupcakes for my son's graduation party and froze them for the big day. They were still delicious after thawing and decorating!

    You can freeze them even with frosting but I like to wait to frost until I'm ready to serve. They just look better being freshly decorated in my opinion.

    Chocolate gluten free cupcakes with chocolate frosting and white sprinkles.

    Related recipes

    • Dairy Free Buttercream Frosting
    • Allergy Free Whipped Cream Frosting
    • Eggless Chocolate Zucchini Muffins
    • Allergy Free Ice Cream (Top 8 Free!)

    📖 Recipe

    A chocolate gluten free cupcake with chocolate frosting

    Chocolate Gluten Free Cupcakes

    Kristi Winkels
    This chocolate gluten free cupcake recipe is free of the top 9 allergens and quick and easy to make!
    5 from 6 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Dessert
    Cuisine American
    Servings 12 cupcakes
    Calories 165 kcal

    Ingredients
      

    • 1 ½ cups gluten-free all-purpose flour
    • ½ teaspoon xanthan gum If not already in the gluten free flour blend
    • 1 cup sugar
    • ¼ cup cocoa powder
    • ½ teaspoon salt
    • 1 teaspoon baking soda
    • 1 teaspoon pure vanilla extract
    • 1 tablespoon vinegar any variety
    • 5 tablespoons cooking oil any variety
    • 1 ¼ cup cold water

    Instructions
     

    • Preheat oven to 350 degrees.
    • Combine the flour, xanthan gum (if not already in the flour blend), sugar, cocoa powder, salt and baking soda in a mixing bowl. Add the vanilla extract, vinegar, canola oil and water. Mix well.
    • Pour batter into paper liners or muffin tin coated with cooking spray. Bake at 350 degrees for 18-20 minutes or until a toothpick inserted into the middle of a cupcake comes out clean.
    • Allow the cupcakes to cool completely before topping with your favorite frosting. Store at room temperature in an airtight container for 2-3 days or freeze to preserve freshness.

    Notes

    To make a cake, pour the batter into an ungreased square cake pan. Bake at 350 degrees for 30-35 minutes or until a toothpick inserted in the middle comes out clean.

    Nutrition

    Serving: 1cupcakeCalories: 165kcalCarbohydrates: 28gProtein: 1.5gFat: 6gSaturated Fat: 0.6gSodium: 204mgFiber: 1gSugar: 17g
    Tried this recipe?Please share how it was!

    Nut Free Protein Bars

    Jun 1, 2022 · Leave a Comment

    A women eating a nut free protein bar

    Protein bars are great snacks, especially when you’re on the go. But finding allergy-friendly and nut free protein bars can be a challenge. In this guide, we’ll explore what allergy friendly, nut free protein bars are available and how they stack up nutritionally.

    Nut free protein bars

    Disclosure: This post contains Amazon affiliate links and other affiliate links. As an affiliate, I earn commission on qualifying purchases.

    My son recently went on a trip with his high school band to Hawaii. To get there from Minnesota is a day-long journey. Naturally, I was worried about what food options he would have given his multiple food allergies. So, I went on a quest for filling snacks, like protein bars, that he could take with him while traveling.

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    Why a protein bar?

    Protein bars usually aren’t just protein but contain the other macronutrients: carbohydrates and fat. Combining all of these makes for balanced meals and snacks. 

    Have you ever noticed when you eat something that is just carbohydrates, like crackers, you never seem to feel full?

    Carbohydrates, especially refined carbohydrates without fiber tend to be quickly digested and don’t stick with you for very long. When they’re combined with fiber, protein, and fat, it makes for a more satisfying meal or snack that has staying power.

    How can I get protein without nuts?

    While nuts are a good source of protein, there are many protein foods that are nut free including:

    • Meat (pork, beef, poultry, etc.)
    • Fish and shellfish
    • Eggs
    • Dairy products
    • Legumes (beans, peas, lentils)
    • Seeds (pumpkin, sunflower)
    • Grains like quinoa and buckwheat also have complete protein

    You might have noticed that many of these protein sources like eggs, soybeans, fish, shellfish, and dairy are common allergens. And many protein bars include ingredients from those foods, especially peanuts, tree nuts, eggs, soy, and dairy. This can make finding an allergy friendly option a challenge.

    What to look for in a protein bar

    Like most things related to nutrition, there isn’t a one-size-fits-all approach to choosing the best protein bar. Following are some things to consider when making your selection.

    Ingredients and allergens

    For those of us managing food allergies, ingredients are the #1 thing we’re looking at because the food has to be safe to eat, first and foremost.

    Food labeling laws require that the top 8 food allergens (soon to be top 9 in 2023) be clearly stated on the label. So, the first thing to look at is the ingredient list and whether any of the allergens you’re avoiding are in the product.

    Next, look for advisory statements (may contain traces of… or packaged in a facility with…) on the label. Whether you choose to eat something with an advisory statement for an allergen you are avoiding is a personal choice based on your comfort level. If you’re not sure, ask your allergist for guidance.

    It’s important to note that my use of the term “nut free” in this article means free from peanuts AND tree nuts.

    Peanut allergy and tree nut allergy are not the same but they're often lumped together. This is partly because of the often high risk of cross-contact in manufacturing of these foods.

    Nutrition

    I’m a Registered Dietitian so I’m always breaking down food labels but it’s not always black and white. When someone asks, “Is this healthy?” my answer is, “it depends.”

    So, what does it depend on? I consider a number of things but one of the most important questions to ask is: What do you want the food to do for you?

    Do you want it to give you quick energy? Do you want it to stick with you for a while? Is it purely for enjoyment? (And, by the way, that’s totally fine!)

    There are lots of factors to consider. 

    Protein

    When I’m looking for a protein bar I want it to have protein! The bars I’ve chosen for this list are not just granola bars with a gram or two of protein. They have at least 6 grams per bar and most are higher. 

    This can be challenging to find without nuts and other common allergens! 

    The source of protein is also a consideration. As mentioned above, many protein sources are common allergens. And many more aren’t necessarily common allergens but may not be suitable for you. 

    For example, pea protein is a common protein source in a variety of "allergy friendly" products. It’s not considered a top allergen but if you have an allergy to other legumes like soy or peanuts, you might be avoiding it.

    Carbohydrates

    Carbohydrates sometimes get a bad rap but they are the body’s main source of energy. Are some carbohydrates better than others? Absolutely! Carbohydrates from whole grains like whole wheat, brown rice, and quinoa have a good amount of fiber which makes for a “slow burn”. 

    Refined carbohydrates without fiber burn like paper in a fire. The flame is intense at first but burns out quickly. On the other hand, complex carbohydrates with fiber burn like a big log of wood. It burns slowly and keeps the fire going longer. This is what we’re going for when we choose carbohydrate foods.

    Added sugars are carbohydrates that we want to try to limit and come from ingredients like cane sugar, corn syrup, honey, and agave. Watch food labels for “contains x grams of added sugars” and keep that number as low as possible. 

    Fats

    I have mentioned the other two macronutrients, protein and carbohydrates, so I better not leave out fat! Fat helps us feel more satisfied with meals and, let’s face it, it makes food taste better.

    I look for foods that are low in saturated fats. The bars on this list all have protein from plant sources which means the fat they provide is mostly unsaturated. 

    Some are even good sources of omega-3s, essential fatty acids that have a number of health benefits. Omega-3s are found in fatty fish but also pumpkin and chia seeds, and several other plant sources. 

    Taste and texture

    Just because you have food allergies doesn’t mean food shouldn’t taste good, right?! The taste and texture of bars are important factors, too.

    Some protein bars are designed to be meal-replacement bars and have a large amount of isolated protein. This means the bar is essentially made to be high protein with some sort of protein powder.

    Other bars are made to be higher in protein by mixing in ingredients that are good sources of protein such as seeds. In my opinion, these tend to have a better texture that’s not chalky like those that are mostly isolated protein.

    Of course, taste and texture are totally subjective. What I like might not be your cup of tea! 

    Are there any nut free protein bars?

    Now that I’ve identified what I look for in allergy friendly, nut free protein bars I am happy to report that, YES, these bars exist!

    Not only did I find nut free protein bars made in dedicated nut free facilities but they are also free of many of the most common food allergens! HOORAY!

    6 allergy friendly nut free protein bars

    I have looked carefully at ingredient lists and manufacturing practices of these brands and am sharing what I learned here. However, ingredients and manufacturing practices change frequently so please read labels carefully to make sure they are currently safe for you.

    88 Acres Protein Bars

    An 88 Acres Chocolate Chip Blondie Protein Bar

    88 Acres makes a variety of delicious snacks free from common allergens including protein bars in dark chocolate, banana bread, and chocolate chip blondie.

    These bars are made in dedicated nut free facilities as well as free from many other common allergens (see below for more on that).

    The protein in these bars comes from pumpkin and sunflower seeds which are good sources of healthy fats.

    These bars are super tasty and there are no isolated proteins so they don't have a chalky texture like some protein bars do.

    • Products available: Dark chocolate, banana bread, and chocolate chip blondie protein bars.  The company also makes seed bars, Seed’nola, and a variety of seed butters.
    • Free from: Tree Nuts, peanuts, wheat, gluten, soy, dairy, sesame, eggs, fish, shellfish, mustard, sulfites, corn
    • Contains: no major allergens
    • Protein source: Pumpkin and sunflower seeds
    • Other nutrition notes: Bars provide: 260-280 calories, 15 grams carbohydrates, 3 grams fiber, 4-5 grams added sugar, and 12 grams of protein.

    Where to buy: Shop at 88Acres.com or Amazon.

    Amrita High Protein Bars

    Amrita Foods makes snacks that are made with plant-based proteins, are grain free, and low in added sugars.

    The protein bars are made in a dedicated facility that is free from peanuts, eggs, dairy, gluten, and soy.

    They do contain coconut (considered a tree nut by the FDA), but are free from other tree nuts. With that said, it’s important to note that the label for the high protein bars includes an advisory statement, “may contain traces of tree nuts”.

    I asked Amrita about this and was given the following information: 

    “Our facility is free from gluten, peanuts, dairy, soy, and eggs. We do have tree nuts (coconut, walnuts, pecans, almonds). We do a deep clean after any tree nut production.  All tree nut ingredients are kept in a separate area of the facility to prevent any cross-contamination.”

    The taste and texture of Amrita bars remind me of a Larabar - both are sweetened with dates, and no added sugars. The protein source in Amrita bars is brown rice protein but it's hard to detect that there is added protein. I especially loved the chocolate maca flavor.

    • Products available: protein bar varieties include chocolate chip coconut, sunflower butter and jelly, chocolate maca, apple cinnamon, dark chocolate quinoa, mango coconut, and pineapple chia. The company also offers 
    • Free from: Peanuts, dairy, eggs, gluten, soy.
    • Contains: Coconut. The protein bars are free from other tree nuts but they are made in the same facility as other products that do contain tree nuts.
    • Protein source: All of the bars contain rice protein. Other protein sources depending on the bar include pumpkin seeds, sunflower seeds, and pea protein. Some of the bars also contain chia seeds and quinoa.
    • Nutrition notes: Each bar contains about 230 calories, 30 grams carbohydrates, 4 grams fiber, 0-2 grams added sugars, and 15 grams protein. 

    Where to buy: Shop at Amritahealthfoods.com or Amazon.

    Go Raw Sprouted Pumpkin Seed Bar

    Go Raw makes a variety of products made with sprouted grains. Sprouted grains are processed just after germination making the amount of certain nutrients higher. They are also lower in starch which may help people who are sensitive to digesting grains. 

    The Sprouted Pumpkin Seed Bar is made with minimal ingredients (pumpkin seeds, sprouted flaxseed, dates, agave nectar, and sea salt). One bar has 270 calories - the highest calorie bar in this line up (which isn’t necessarily a bad thing!)

    These protein bars are free from gluten, peanuts, tree nuts (with the exception of coconuts), dairy, soy, eggs, fish, and shellfish. However, they are made on shared lines with sesame. I reached out to Go Raw who told me they conduct deep cleaning and allergen swabbing between runs to ensure no cross-contact.

    • Products available: Pumpkin Seed Sprouted Bars.
    • Free from: gluten, peanuts, tree nuts, dairy, soy, eggs, fish, and shellfish. 
    • Contains: No common allergens. The company makes other products that contain coconut and sesame and they are made on shared lines. The company’s website says that they conduct deep cleaning and allergen swabbing between runs to ensure there is no cross-contact.
    • Protein source: pumpkin seeds
    • Nutrition notes: Each bar has 270 calories, 16 grams of carbohydrates, 5 grams of fiber, 2 grams of added sugars, and 12 grams of protein.

    Where to buy: Shop at GoRaw.com or Amazon.

    Libre Naturals Allergy Friendly Protein Bar

    Founded by food allergy parents, Libre Naturals offers allergy friendly granola bars, granola, oatmeal, and protein bars. 

    The Allergy Friendly Protein Bar is free from the top 10 allergens (peanuts, tree nuts, eggs, dairy, wheat/gluten, soy, sesame, fish, shellfish, mustard) as well as preservatives, artificial colors and flavors. 

    As a food allergy mom, I love products that are made by food allergy parents! Seeing right on the front of the label “Allergy Friendly Protein Bar” that is “free from the top 10 allergens and gluten” makes me feel confident that it is a safe product for my sons.

    The bar that I sampled was the vanilla cinnamon flavor which has a soft texture with some crunch from the brown crisp rice. The main protein source is broad bean protein isolate so these bars do have a little bit of that chalky texture but overall they’re really tasty!

    • Products available: Protein bars in vanilla cinnamon and chocolate cacao varieties. Other products include granola, granola bars, and oatmeal.
    • Free from: Peanuts, tree nuts, dairy, eggs, soy, wheat/gluten, sesame, sulfites, mustard, celery, lupin, fish, crustaceans, mollusks. Made in a dedicated nut free facility.
    • Contains: No major allergens
    • Protein source: broad bean protein, sunflower seeds
    • Nutrition notes: Each bar contains about 210 calories, 26-27 grams carbohydrates, 3 grams fiber, 9 grams added sugars, and 10 grams of protein.

    Where to buy: Shop at LibreNaturals.com or Amazon.

    No Nuts! Energy + Protein Bars

    No nuts nut free protein + Energy bar

    No Nuts! Energy + Protein Bars are made in a certified nut-free and gluten free facility and are also free from eggs and dairy. 

    According to the company’s FAQs, the bars are made by mixing the dry ingredients first, then combining with liquid ingredients that have been mixed at a boil. This creates a balance of chewy and crunchy textures.

    Unfortunately, these bars are not suitable for those with soy and pea allergies as these are the main sources of protein.

    • Products available: Four protein bar varieties including chocolate chip, lemon crème, blueberry & vanilla, and caramel mocha.
    • Free from: Peanuts, tree nuts, dairy, eggs, wheat/gluten, fish, shellfish, sesame
    • Contains: Soy. Made in a facility that processes coconut and sesame.
    • Protein source: Soy protein isolate, pea protein, and sunflower butter
    • Other nutrition notes: Each bar has about 190 calories, 28 grams carbohydrate, 9 grams fiber, 6-8 grams added sugars, 12 grams of protein 
    • Protein sources: Soy, pea, and rice protein
      Where to buy: Shop at Nonuts.com or Amazon (affiliate links).

    Zego Seed + Fruit Protein Bars

    A Zego apple cinnamon seed and fruit protein bar.

    ZEGO is committed to making foods that are nutritious, delicious, and safe for everyone. Take one look at their website and you’ll quickly see they are extremely transparent when it comes to what is in their products.

    The one protein bar offing is a Seed + Fruit protein bar in apple cinnamon flavor. These bars are made in a facility that is free from the top 9 allergens and are gluten free. When compared to other on this list, they’re the lowest in protein at 6 grams per bar. However, it’s hard not to love a bar that is top 9 free, fairly low in added sugars and has 5 grams of fiber. 

    • Products available: Seed + Fruit Protein Bars: fudgy chocolate, sunflower date, and apple cinnamon. Other products include muesli, trail mix, fruit bars, oats, and protein powder.
    • Free from: Peanuts, tree nuts, soy, dairy, egg, wheat, fish/shellfish/mollusks, sesame, mustard, and gluten. The facility makes products with corn-based ingredients.
    • Contains: No major allergens 
    • Protein source: sunflower seeds, sachi inchi seed protein, chia seeds
    • Nutrition notes: Each bar has about 160 calories, 18-19 grams of carbohydrates, 4-5 grams of fiber, 4-6 grams added sugars, and 6-7 grams of protein.

    Where to buy: Shop at ZegoFoods.com or Amazon (affiliate links).

    Recipes for nut free/allergy friendly snacks

    If you prefer to DIY your nut free snacks, these are a few ideas that you can make right now!

    I especially love to make the nut free granola bars and no bake energy bites before a road trip because they travel really well.

    • Proats (Protein Overnight Oats)
    • Allergy Friendly No Bake Snack Bites
    • Nut Free Granola Bars
    • Nut Free Chocolate Spread

    In summary

    Combining protein, carbohydrates, and healthy fats in a bar makes a healthy and satisfying snack that has staying power.

    While many protein bars are made with nuts and other common allergens, nut free protein bars (that are also free of common allergens) do exist!

    And one final note, be sure to always read labels carefully every time you buy a product as ingredients change often!

    What is your favorite nut free protein bar? Did I miss any? Let me know in the comments!

    Dairy Free Chocolate Chip Cookies {Allergy Friendly!}

    Apr 14, 2022 · 3 Comments

    A plate of dairy free chocolate chip cookies

    If you have one cookie recipe, it has to be for the cookie classic: chocolate chip cookies! These dairy free chocolate chip cookies are also free of common allergens including egg, soy, wheat/gluten, peanuts, and tree nuts so everyone can enjoy this delicious treat!

    A plate of dairy free chocolate chip cookies

    [feast_advanced_jump_to]

    According to a 2017 study conducted by Nestle Toll House, 1 in 3 Americans identified chocolate chip cookies as the cookie that best describes the state they live in.

    Of course, there are many variations but, at my house, we agree with our fellow Minnesotans: chocolate chip without nuts!

    Whether chewy, cakey, or crunchy - everyone has their favorite type of chocolate chip cookie. This version is both chewy and cakey (my favorite!)

    Do chocolate chip cookies contain dairy?

    You might not think of chocolate chip cookies having dairy but most of them do. Butter and chocolate chips are sources of dairy in traditional chocolate chip cookie recipes.

    Luckily, you can make chocolate chip cookies without dairy and other common allergens using allergy friendly ingredients.

    Ingredients

    To make these cookies dairy free and free of other common allergens, you'll need a few "special ingredients".

    Ingredients needed for dairy free chocolate chip cookies

    Coconut and canola oils

    Instead of butter, I use a blend of coconut and canola oils. Technically, coconut is considered a tree nut by the FDA, however, allergy to coconut is not as common as other tree nuts. If you are avoiding coconut, you can substitute the coconut oil with safe shortening such as Spectrum Naturals.

    Flaxseed meal

    Ground flaxseed (flaxseed meal) is my go-to egg substitute in most cookies, bars, and bread recipes.

    To make 1 egg for this recipe, mix 1 tablespoon of ground flaxseed with 3 tablespoons of warm water. Let it stand for a few minutes until thickened. Then it's ready to add to the recipe.

    All purpose gluten free flour

    I have tested this recipe with two different types of all purpose gluten free flour:

    • My own blend is a mix of rice flour, tapioca starch, and potato starch. When I use this blend, I also add ½ teaspoon of xanthan gum to the recipe which helps hold the dough together.
    • Bob's Red Mill All-purpose Gluten Free Flour

    Chocolate chips

    Chocolate chips often contain dairy and other common allergens. For this recipe, I typically use Enjoy Life Foods mini chocolate chips.

    If you're looking for other allergy friendly options, I put together this list with several allergy friendly brands.

    Other ingredients

    The following ingredients are typically free from common allergens. Always read labels to be sure there isn't a risk of cross-contact.

    • Granulated sugar
    • Brown sugar
    • Vanilla extract
    • Unsweetened applesauce
    • Baking soda
    • Salt

    See the recipe card for quantities.

    Recipe notes

    A cookie scoop used to make dairy free chocolate chip cookies
    • Size matters - When I make these cookies, I use a cookie scoop that is just over 1 tablespoon so I end up with 4 dozen smaller cookies. If you like a larger cookie, by all means, use a larger cookie scoop!
    • Freeze for later - To save some dough for later use, roll it into a 2-inch diameter log, wrap it in plastic wrap, and store it in the freezer.
    • Skip the baking - My kids have been known to skip the baking step and just eat the cookie dough. With no eggs in this recipe, you don't have to worry about raw eggs in the unbaked cookie dough (an added bonus of eggless baking!)

    More dairy free cookie recipes

    • Oatmeal Applesauce Cookies {Top 9 Allergen Free!}
    • Vegan Spritz Cookies {Gluten Free & Allergy Friendly}
    • Sunbutter Cookies {Top 9 Allergen Free!}
    • Gluten Free Sugar Cookies

    📖 Recipe

    A plate of dairy free chocolate chip cookies

    Chocolate Chip Cookies

    Kristi Winkels
    These dairy free chocolate chip cookies are also free of egg, wheat/gluten, soy, peanuts, and tree nuts.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Course Dessert
    Servings 48 Cookies
    Calories 128 kcal

    Ingredients
      

    • ½ cup coconut oil* see notes
    • ¼ cup grapeseed or canola oil
    • ½ cup granulated sugar
    • 1 cup brown sugar firmly packed
    • 1 teaspoon vanilla extract
    • 1 tablespoon flaxseed meal
    • 3 tablespoons warm water
    • ¾ cup unsweetened applesauce
    • 3 cups gluten free all-purpose flour mix
    • ½ teaspoon baking soda
    • ¼ teaspoon salt
    • 1-½ cups dairy free chocolate chips like Enjoy LIfe

    Instructions
     

    • Preheat oven to 375 degrees.
    • In a mixing bowl, cream together the shortening, oil, sugars, and vanilla extract. In a small bowl, combine the flaxseed meal and 3 tablespoons water; set aside until thickened. Add flax mixture and applesauce to the shortening/oil/sugar mixture and mix well. In a separate bowl, combine the flour, baking soda, and salt. While mixing on low speed, gradually add the flour mixture to the sugar/oil mixture until all of the dry ingredients have been incorporated. Add the chocolate chips and mix well.
    • Drop by rounded spoonfuls onto an ungreased cookie sheet. Bake at 375 degrees for 8-10 minutes. Transfer to cooling racks until cool enough to eat.

    Notes

    *If you are allergic to coconut, you can substitute shortening. Spectrum Naturals is one option made with palm oil so it is coconut and soy-free.

    Nutrition

    Serving: 1cookieCalories: 128kcalCarbohydrates: 18gProtein: 1.3gFat: 6gSaturated Fat: 3.5gSodium: 27mgFiber: 2gSugar: 10g
    Keyword dairy free, egg free, gluten free, peanut free, soy free, tree nut free, wheat free
    Tried this recipe?Please share how it was!

    Love this recipe?

    Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

    Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

    Vegan Spritz Cookies {Gluten Free & Allergy Friendly}

    Apr 13, 2022 · 1 Comment

    Spritz Cookies

    These gluten free vegan spritz cookies are as tasty as the old-fashioned spritz cookies but are made without wheat flour, eggs, and butter. They're often included on cookie plates during the holidays but are a festive and delicious treat any time of year.

    Spritz Cookies
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    Gluten free vegan spritz cookies are one of my family's favorite Christmas cookie traditions but really, we make them year-round because they're so good! 

    Spritz cookies are traditionally butter cookies with almond flavor added. When my son was diagnosed with allergies to egg, wheat, peanuts, and dairy, it seemed that we would be skipping our spritz cookie tradition.

    Fortunately, I was able to use some allergy friendly substitutes to alter the cookie recipe I grew up enjoying!

    Ingredients

    To make these cookies gluten free and vegan, I used several allergy friendly substitutes.

    Butter substitute

    To replace the butter, I used Earth Balance Buttery Spread. It is one of the few dairy free margarine options available and it does have a nice flavor. If you don't need to avoid dairy, you can certainly use butter in this recipe.

    Gluten-free flour

    I have used a variety of gluten free flour blends for this recipe. The main thing with subbing gluten-free flour for wheat flour is to use some whole grain flours and some starches to mimic the texture of wheat flour. You'll also want a flour blend with xanthan gum added as it does help to bind the dough together.

    This recipe has been tested with this DIY all-purpose flour blend. When using this blend, I add ½ teaspoon xanthan gum to the flour for this recipe.

    I mostly use Bob's Red Mill gluten-free all-purpose flour blend which already has xanthan gum added.

    Egg substitute

    I have played around with different egg substitutes for this recipe. Specifically, I have tried powdered egg replacers and aquafaba.

    Powdered egg replacers

    I have made these cookies with two different powdered egg replacers: Ener-G Foods Egg Replacer and Bob's Red Mill Egg Replacer.

    Both of these work well in this recipe, however, the Bob's Red Mill egg replacer tends to get thicker than the Ener-G foods option. This makes the dough a bit dryer.

    If you find that the dough is very hard to push through the cookie press or the dough is crumbly, add one tablespoon of water and mix it until the dough starts to stick together.

    Aquafaba

    I always like to try to use allergy friendly substitutes that are the most accessible. I think of grandmas who want to make a treat for their grandchild and might not have access to specialty ingredients or don't want to buy a whole box of egg replacer for one recipe.

    For this reason, I also tested this recipe with aquafaba. What the heck is aquafaba? I'm glad you asked!

    Aquafaba is the brine from a can of beans. Yes, when you crack open a can of garbanzo beans and dump off the liquid, that's your egg substitute right there! I know it's a little weird but the brine from beans has starch, some protein, and liquid that is similar to an egg so it works well for baked goods.

    If you use aquafaba in this recipe, you only need 3 tablespoons. A can of beans usually has about 12 tablespoons (about ¾ cup) so you'll have extra. If you get in the habit of using aquafaba, you can freeze the extra liquid for later. I pour it into an ice cube tray and, when it's frozen, I transfer the cubes to a freezer bag to use in future baking. It's pretty slick!

    Aquafaba is usually from garbanzo beans but I have also used great northern and pinto beans and both work fine.

    Aquafaba vs powdered egg replacers

    We tested both aquafaba and Bob's Red Mill Egg Replacer in these cookies. Here are our observations from testing:

    • Both made dough of the correct consistency for pressing through a cookie press.
    • The aquafaba cookie baked faster so the cooking time had to be reduced by a minute to get a less crunchy cookie.
    • We liked the texture of the Bob's Red Mill Egg Replacer better overall.
    A plate with spritz cookies tested with aquafaba and egg replacer
    The cookies made with aquafaba and with Bob's Red Mill egg replacer were very similar in appearance.

    Overall, it was a close race so I wouldn't hesitate to use aquafaba. Just be sure to take the cookies out of the oven about a minute sooner to avoid having crunchy cookies.

    Equipment needed

    The main thing you'll need to make gluten free vegan spritz cookies is a cookie press. You can find them at any big box store or on Amazon.

    I have used a variety of presses from the cheapest plastic one you can find to an antique metal one that I inherited from my grandma.

    A cookie press box
    I inherited this cookie press from my grandma!

    Grandma's is very different than what you find in stores now. The top knob is turned clockwise to push out the dough and then turned counterclockwise to cut the dough from the press. It took me a long time to figure out how to work it but now I love it!

    If I didn't have Grandma's cookie press, I would use one that is a cookie press and decorator. Multifunctional kitchen tools are the best!

    Decorating tips

    Decorating these cookies is easy! Just find sanding sugar in the color of the season and sprinkle it on before baking.

    Spritz
    Spritz cookies can be made in all shapes and sizes! Be sure to add sugar decorations before baking.

    You can also add food coloring to the dough before baking. During the holidays, I often divide the dough in half and make half of it green for Christmas trees and half plain for other shapes.

    Cookie
    Spritz cookie dough can be tinted with food coloring for a festive look.

    For a "fancy" cookie, try this: Divide the dough in half. Add a food coloring color of your choice to one half and leave the other half white. Add one color of dough to one side of the cookie press then add the other color to the other side. Press the cookies onto the cookie sheet and you will get a "half and half" cookie. My son loves these!

    A plate of spring themed gluten free vegan spritz cookies.
    Gluten free vegan spritz cookies aren't just for Christmas! You can make a variety of shapes using your cookie press and decorate with seasonal sprinkles.

    More holiday treats

    • Peanut Free Sunflower Butter Blossoms
    • Corn Flake Wreaths
    • Allergy Free Gingerbread Cookies
    • Gluten Free Sugar Cookies

    📖 Recipe

    Spritz Cookies

    Gluten Free Vegan Spritz Cookies

    Kristi Winkels
    These gluten free vegan spritz cookies are "buttery" cookies that can be made for any occasion.
    5 from 2 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 4 mins
    Total Time 25 mins
    Course cookies, Dessert
    Servings 100 cookies
    Calories 114 kcal

    Equipment

    • Cookie press
    • Stand mixer optional

    Ingredients
      

    • ¾ cup "safe" margarine such as Earth Balance
    • ½ cup granulated sugar
    • 2 teaspoons egg replacer
    • 2 tablespoons warm water
    • 1 teaspoon vanilla extract
    • ¼ teaspoon salt
    • 2-¼ cups all-purpose gluten-free flour
    • 1 tablespoon water (see notes below)

    Instructions
     

    • Preheat oven to 400 degrees F.
    • In a mixing bowl, beat the margarine and sugar together until creamy. In a small bowl, mix the egg replacer and water together. Add the egg replacer mixture, vanilla, and salt to the margarine and sugar mixture and mix until combined well. Add the flour gradually while mixing until fully incorporated.
    • If desired, add food coloring to the dough for tinted cookies (we like green for Christmas trees!) Put the dough into cookie press and press onto ungreased baking sheets. Add decorations such as tinted sanding sugar before baking.
    • Bake for 5-6 minutes until set but not brown. Remove cookies from baking sheets immediately and transfer to paper towels or a cooling rack.

    Notes

    Alternative to the egg replacer: Omit the egg replacer and water and instead add 3 tablespoons of aquafaba (brine from a can of white beans).
    If the dough is crumbly after mixing, add 1 tablespoon of water and mix. The dough should come together into a ball when it is the right consistency.

    Nutrition

    Serving: 4cookiesCalories: 114kcalCarbohydrates: 15gProtein: 0.5gFat: 5.5gSodium: 83mgFiber: 0.5gSugar: 4g
    Keyword dairy free, egg free, fish free, gluten free, peanut free, shellfish free, soy free, tree nut free, wheat free
    Tried this recipe?Please share how it was!

    Love this recipe?

    Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

    Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

    Oat Milk Pancakes {Allergy Friendly!}

    Apr 8, 2022 · 6 Comments

    dairy free oat milk pancakes with maple syrup

    Looking for a dairy free pancake recipe? Then you’ll definitely want to try these easy oat milk pancakes! They’re fluffy, cakey, and delicious but without the dairy and other common allergens like wheat/gluten, eggs, and soy.

    A stack of dairy free oat milk pancakes with maple syrup.

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    Making pancakes is a weekend ritual at our house. My kids never seem to get tired of them.  Now that they've gotten older, they can even whip up a batch of these cakes on their own.

    Why choose oat milk for pancakes?

    The main reason we use oat milk for pancakes is my son is allergic to dairy. Whether you have a dairy allergy, lactose intolerance, follow a vegan diet, or just prefer not to consume cow’s milk, oat milk is a very good dairy-free milk substitute.

    One of the reasons I love oat milk is that it has a nice, creamy texture. I also like that it has a fairly neutral flavor (as long as you use an unflavored variety). That means I can use it in sweet and savory dishes without throwing off the flavor.

    Nutritionally speaking, oat milk has less protein than soy, pea, and cow's milk. It does have similar amounts of vitamin D and calcium as other milk substitutes. With that said, none of that makes much of a difference when using it to make pancakes.

    In most recipes, you can substitute the same amount of oat milk for cow’s milk or any non-dairy milk substitute. That goes for pancake mixes, too! But why buy a mix when you can make your own oat milk pancakes from scratch?

    Is oat milk gluten free?

    Oats can be a source of gluten due to cross-contact in manufacturing. Most oat milk options that you see at the grocery store, however, are labeled as gluten-free. That means that the manufacturer is testing to make sure the product has less than 20 parts per million (ppm) gluten. 

    Some brands that are labeled as gluten-free include: 

    • Good and Gather (Target)
    • Oatly (in the US)
    • Chobani
    • Planet Oat
    • Silk

    Ingredients and equipment

    These pancakes are non-dairy as well as gluten free, egg free, soy free, and nut free. You will only need a few ingredients outside of normal baking essentials to make them.

    • All-purpose gluten free flour - I use Bob’s Red Mill Gluten free Baking Mix. If you can have wheat, feel free to substitute regular all-purpose flour. 
    • Granulated sugar
    • Baking powder
    • Baking soda
    • Salt
    • Cooking oil - I use canola oil but you could use grapeseed oil or even melted dairy free margarine instead.
    • Oat milk - I used the Good and Gather brand from Target but any oat milk will work.

    See the recipe card for quantities.

    For equipment, you’ll just need a non-stick frying or griddle pan. I like to use our electric griddle because I can make a lot of pancakes fast!

    If you're making pancakes for one, you might like this little Dash pancake maker.

    How to make oat milk pancakes

    Making these pancakes is quick and easy! 

    Step 1: Combine the flour, sugar, baking soda, baking powder, and salt in a mixing bowl.

    Step 2: Measure out the oat milk in a glass measuring cup. Add the cooking oil and whisk together.

    Step 3: Add the milk and oil to the dry ingredients and mix until the flour is fully incorporated.

    Step 4: Add a small amount of oil to the frying pan and preheat over medium heat. If using a griddle, set the temperature to 325° F. 

    Step 5: Pour about ¼ cup of batter into the pan or onto the griddle. If you're adding any mix-ins, add them now (see recipe tips below). Watch for the batter to bubble. When the bubbles have popped, flip the pancake and cook for another minute or two. Do not flip too soon - this will lead to doughy pancakes.

    Step 6: Serve with real maple syrup or other toppings of your choice (see below for ideas!)

    Recipe tips and variations

    Make the batter ahead of time

    Sometimes, it’s handy to have the batter mixed up ahead of time. I have done this for camping trips and it works great! Just mix the batter up, pour it into a sealable bottle, and put it in the cooler until you’re ready to eat.

    This also works great if you want to make pancakes for one! Just make as many pancakes as you want, then store the remaining batter in the fridge for up to 2-3 days.

    Alternatively, you can mix just the dry ingredients, put them in a ziplock bag, and add the milk when you’re ready to make the pancakes. 

    Batter mix-ins 

    Plain pancakes are great but I like to add some extras once in a while to jazz them up. Here are a few ideas:

    • Bananas
    • Mini chocolate chips (my boys’ favorite)
    • Sliced strawberries
    • Berries
    A griddle with oat milk pancakes topped with various mix ins.

    Feel free to mix them up and combine any of these. My favorite is banana and chocolate chip. So good!

    Toppings

    The absolute best topping for oat milk pancakes (or any pancake for that matter) is pure maple syrup! I really wouldn’t have pancakes without it. 

    Another topping that might be less common is applesauce. Have you tried it? It’s so good!

    Berries, bananas, chocolate chips, and dairy free whipped cream make great toppings as well.

    Storing the leftovers

    These pancakes are best hot off the griddle but they will last in the fridge for a day or two. Just put them in an airtight container in the fridge. 

    If you want to keep them longer, the freezer is your best bet!

    Breakfast sides

    To make a balanced meal, pair these oat milk pancakes with some fruit and protein. Here are a few protein options to try:

    • Fruit smoothie with protein powder
    • Seeds or seed butter (I like this nut free chocolate spread on pancakes!)
    • Breakfast sausage
    • Nuts (if you can have them)
    • Eggs (if you can have them)
    Oat milk pancakes being cooked on a griddle.

    Related recipes

    • Gluten Free Sausage {Allergy Friendly}
    • Easy Dairy Free Waffles {Gluten, Egg and Soy Free}
    • Silly Monkey Smoothie
    • Wheat Free Pumpkin Muffins

    📖 Recipe

    dairy free oat milk pancakes with maple syrup

    Oat milk pancakes

    Kristi Winkels
    These oat milk pancakes are dairy free, egg free, wheat/gluten free, soy free, and nut free but still delicious! Enjoy topped with pure maple syrup and fruit.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Breakfast
    Cuisine American
    Servings 12 pancakes
    Calories 88 kcal

    Equipment

    • Skillet, griddle pan, or electric griddle.

    Ingredients
      

    • 1-½ cups all purpose gluten free flour I use Bob's Red Mill gluten free all purpose baking flour
    • 2 tablespoons granulated sugar
    • 1-½ teaspoons baking powder
    • ½ teaspoon baking soda
    • ½ teaspoon salt
    • 1 tablespoon cooking oil I use canola
    • 1 ¾ cups oat milk

    Optional mix-ins

    • banana slices
    • strawberry slices
    • blueberries
    • chocolate chips

    Instructions
     

    • Combine the flour, sugar, baking powder, baking soda, and salt in a medium sized mixing bowl. Measure out the oat milk in a glass measuring cup. Add the oil and whisk together. Add the milk and oil to the flour mixture and mix until fully incorporated.
    • If using a skillet or griddle pan, add a small amount of oil (about a teaspoon) to the pan and preheat over medium heat. If using a griddle, set the temperature to 325° F. Pour batter onto the griddle. If adding mix-ins, add them now. Cook the pancake until bubbles stop forming and edges become firm. Flip the pancake and cook for a couple of minutes longer. Remove from griddle. Repeat until the batter is gone. Serve immediately with maple syrup and other toppings if desired.

    Nutrition

    Serving: 1pancakeCalories: 88kcalCarbohydrates: 17gProtein: 2gFat: 2gSaturated Fat: 0.1gSodium: 228mgFiber: 2gSugar: 3g
    Keyword dairy free, egg free, gluten free, peanut free, soy free, tree nut free, wheat free
    Tried this recipe?Please share how it was!

    Love this recipe?

    Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

    Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

    Nut Free Chocolate

    Mar 31, 2022 · Leave a Comment

    A stack of nut free chocolate bars

    Having a peanut or tree nut allergy doesn’t mean you have to miss out on chocolate! This list of nut free chocolate options will help you get your fix without the allergens.

    A stack of nut free chocolate bars
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    What does nut free mean?

    In this article, nut free means free from peanuts AND tree nuts. With that said, it should be noted that these are different types of food allergens.

    Peanuts are legumes that grow underground and tree nuts (you guessed it) grow on trees. In the US, there are 19 different varieties of tree nuts that are classified as such for food labeling regulations (more on that in minute).

    You can be allergic to peanuts and not allergic to tree nuts. You can also be allergic to one type of tree nut and not the others. The challenge is avoiding cross-contact between different nuts.

    What is cross-contact?

    Cross-contact happens when foods touch each other and their proteins mix. Now each food has a little bit of protein from the other making them both unsafe.

    To prevent it, companies must have good manufacturing practices. These practices might include thorough cleaning of shared lines, testing for allergens, and having dedicated manufacturing lines.

    Some companies have dedicated nut free facilities. This means their products are made in a building that does not handle nuts at all. These are the best!

    How do you know if something is nut free?

    In the US, companies must clearly identify any of the top 8 food allergens on food labels. This is according to the Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA).

    These allergens include peanuts, tree nuts (all varieties), dairy, wheat, soy, eggs, fish, and shellfish. (Of note, sesame is the 9th allergen and will be required starting in 2023.)

    Companies often use advisory statements to warn about cross-contact. Examples of advisory statements include "may contain traces of (allergen)" or "produced in a facility that also handles (allergen)."

    It's a good idea to pay attention to these statements if you're avoiding the allergen noted. You can choose to avoid the product or contact the company to get more details (allergen info).

    Be sure to read every label every time as companies change their manufacturing practices often and without warning.

    What's included on this list

    Products on this list are peanut and tree nut free first and foremost. Equally important was to include products that are at low risk of cross-contact with peanuts and tree nuts.

    I chose to only include products made in dedicated peanut and tree nut free facilities. And, luckily, I found plenty of options!

    This is not an exhaustive list as many more chocolate candies are peanut and tree nut free. With that said, the products and companies included here are less likely to change manufacturing practices and that gives me more peace of mind including them.

    What about other allergens in chocolate?

    Chocolate candies often contain other common allergens like dairy, eggs, soy, and wheat/gluten.

    This list includes mostly brands that are free from the top 9 allergens and are made in dedicated facilities to prevent cross-contact. I do include a section of chocolates that are nut free but do contain other allergens.

    Disclaimer: This list is meant to be a starting place in finding safe chocolate options. Please do your own research and read every label, every time.

    Nut free and allergy friendly chocolate

    Looking for nut free chocolate that is also free of other common allergens like dairy, eggs, soy, and wheat/gluten? Then this section is for you!

    Amanda’s Own Confections

    An Amanda's Own nut free chocolate bar.

    Amanda's Own was founded by food allergy parents whose daughter, Amanda, has severe allergies to dairy and egg. 

    • Free from: The top 14 allergens including tree nuts, peanuts, dairy, gluten (wheat, barley, rye) soy, egg, sesame, mustard, shellfish, fish, sulfites, and lupin. Additionally, most of the products are also corn-free.
    • Contains: No common allergens are used and products are made in a dedicated facility free of these allergens.
    • Products available: A wide variety of chocolate bars with themed wrappers, and chocolates in various shapes (Easter bunnies, hearts, Santa, etc). Other offerings include sunflower butter cups, cookie dough, chocolate spread, chocolate clusters, barks, and more.
    • Where to buy: Online at Amandasown.com or shop on Amazon.

    Enjoy Life

    An Enjoy Life dark chocolate bar

    Enjoy Life Foods started making “free from” foods in 2001, including chocolate. You can read all about ingredients used in their products in their very thorough ingredient glossary.

    • Free from: The top 14 allergens including peanuts, tree nuts, gluten (wheat, barley, rye), dairy, soy, eggs, fish, and shellfish. 
    • Contains: No major allergens. Some of the baking chocolate is produced in a facility that also processes dairy and soy but they are produced on a dairy-free and soy-free line.
    • Products available: Baking chocolate (dark morsels, mini morsels, mega chunks, mini white morsels), chocolate bars (rice milk, rice milk crunch, dark chocolate, and mini bars). A variety of cookies, bars, protein bites, and snacks are also available.
    • Where to buy: Shop online, at the Enjoy Life shop on Amazon, or find a store near you.

    Free2b Foods

    Free 2b sunflower butter mini cups

    Free2b started making Sun Cups in 2008. This was in response to a food allergy dad challenging them to create a candy cup that his peanut-allergic son could enjoy. The rest is history!

    • Free from: Peanuts, tree nuts, dairy, eggs, soy, gluten, fish, shellfish, corn, mustard, and sesame. These products are also free from artificial colors, flavors, sweeteners, and hydrogenated oils. Free 2b makes products in a dedicated facility, and they're certified gluten free, vegan, and Kosher Pareve.
    • Contains: No major food allergens.
    • Products available: Sun Cups (dark chocolate, chocolate, dark chocolate mint) packaged as two packs, singles, and minis. Dark chocolate melts are also available for baking.
    • Where to buy: Shop online, at the Free2be shop on Amazon, or find a store near you.

    Gerbs

    A family-owned and operated business started in 2003, they handle all aspects of the operation – purchasing, production, inspection, storage, distribution, and shipping on their 100% dedicated packaging equipment. They started making pumpkin seeds and now they offer other nutritious snacks like seeds, dried fruit, and baking ingredients (including chocolate!)

    • Free from: Peanuts, tree nuts, gluten (wheat, barley, rye), legumes, eggs, soy, dairy, fish, shellfish, mustard, sesame, and lupine. Gerbs makes products in a dedicated facility free of these allergens.
    • Contains: No major food allergens.
    • Products available: Dark chocolate chips (mini, traditional, and jumbo sizes), dark chocolate-covered nibs, dutch cocoa powder, natural cocoa powder, cacao nibs as well as a variety of seeds, dried fruit, and baking ingredients.
    • Where to buy: Shop online at Gerbs.com or at the Gerbs shop on Amazon.

    No Whey! Foods

    If you’re looking for allergy friendly substitutes for popular candies everyone knows and loves, be sure to check out No Whey! Foods. Treats such as No Tricks (Twix), Pea Not Cups (peanut butter cups), No No’s (M&M’s), and No Whey bars (Milky Way/Snickers) are very similar to the classics but without the allergens.

    • Free from: Peanuts, tree nuts, dairy, eggs, soy, wheat, gluten, sesame, fish, shellfish, artificial colors, artificial flavors. Products are vegan and kosher. No Whey makes their products in a dedicated facility.
    • Contains: No major food allergens. Corn is used in some products.
    • Products available: Allergy friendly versions of popular candies like M&M’s, Twix, and Snickers, truffles, various chocolate bar varieties, morsels, chocolate-covered pretzels, and many seasonal items like chocolate bunnies for Easter and No No’s (M&Ms) candy cane tubes for Christmas.
    • Where to buy: Shop online at Nowheychocolate.com or at the No Whey! Foods store on Amazon.

    Pascha

    A Pascha chocolate bar

    Pascha makes chocolate bars and morsels with plant-based ingredients and without common allergens. Products certified organic, gluten free, and vegan. 

    • Free from: Peanuts, tree nuts, dairy, eggs, soy, wheat/gluten, fish, shellfish, celery, mustard, sesame, lupine, sulfites, corn. Made in a dedicated top 8 free facility.
    • Contains: No major allergens. If you're avoiding corn, a couple of products have corn-derived ingredients. You can read more about that on their website.
    • Products available: Chocolate bars in a number of varieties including dark chocolate, white chocolate, dark chocolate with coffee, and dark chocolate with cocoa nibs. Other products include several baking chocolate varieties including 100% cacao, 85% cacao, 75% cacao, 55% cacao, “no milk”, and white chocolate. 
    • Where to buy it: Shop online at paschachocolate.com or at the Pascha Chocolate store on Amazon.

    Nut free chocolates that contain other allergens

    These companies also make delicious chocolates that are peanut and tree nut free and made in dedicated nut-free facilities.

    I've put them in a separate section because they do have other allergens like dairy. Even so, these companies are transparent about manufacturing practices and do have some products that are free of common allergens other than nuts.

    Dean's Sweets

    A box of nut free chocolates with a Dean's Sweets label.
    Photo credit: Melissa Mullen Photography

    Dean's Sweets was founded by Dean and Kristin Bingham and is based in Portland, Maine. They make hand-dipped chocolates and all of them are peanut and tree nut free.

    • Free from: They do not use peanuts, tree nuts, or eggs in any of their products.
    • Contains: Dairy, soy, and wheat/gluten. They do make several gluten free products in a dedicated gluten free facility. They share details about allergens in their products and potential for cross-contact in this article.
    • Products available:  Thirty-plus varieties of truffles, caramels, and buttercreams as well as a variety of chocolate bars, sauces, and hot chocolate.
    • Where to buy it: Shop online at deanssweets.com

    Vermont Nut Free Chocolates

    Bags of Vermont Nut Free chocolate pretzels

    Vermont Nut Free Chocolates was founded by a mom of a child with a peanut allergy. The company specializes in peanut and tree nut free treats.

    • Free from: Peanuts and tree nuts. Made in a dedicated facility.
    • Contains: Dairy, eggs, soy, and wheat. They identify shared lines with these common allergens on the labels. 
    • Products available: A wide variety of nut free chocolates including nut free Easter eggs and chocolate bunnies, solid chocolate in fun shapes, and boxes of assorted chocolates like truffles, fruit creams, crispy cups, and raisin chocolates. 
    • Where to buy it: Shop online at vermontnutfree.com or at the Vermont Nut Free Chocolates store on Amazon.

    Nut free chocolate chips

    As you might have noticed, many of the brands listed above make nut free chocolate morsels along with candies. In the following section, I've included a few more companies that specifically make nut free chocolate chips that are also allergy friendly.

    Bake Believe

    Bake Believe makes no sugar added chocolate morsels that are sweetened with erythritol, which is a non-nutritive sugar alcohol. They make all of the morsels in a dedicated peanut and tree nut free facility.

    • Free from: Peanuts and tree nuts, gluten; the dark chocolate and semi-sweet baking chips and bars are free from the top 8 allergens. 
    • Contains: The milk chips, white chips, and melting wafers contain dairy. 
    • Products available: Baking chips, baking bars, and melting wafers (dark chocolate, milk chocolate, and white chocolate varieties).
    • Where to buy: Shop online, find a store near you or shop on Amazon.

    Nestle Toll House Allergen Free Morsels

    I'm sure you've heard of a little company called Nestle, right? They make all sorts of products, including these allergen free morsels. They're free of the top 8 allergens and widely available in grocery stores (bonus!)

    • Free from: Peanuts, tree nuts, eggs, soy, wheat, dairy, fish, shellfish.
    • Contains: No major allergens. Per the website, in cases where they cannot rule out cross-contact with a major allergen, they add an advisory statement as a precaution.
    • Products available: Dark chocolate, semi-sweet chocolate, and white chocolate morsels.
    • Where to buy: Find a store near you or shop on Amazon.

    Equal Exchange

    A bag of Equal Exchange bittersweet chocolate chips

    Equal Exchange makes a variety of fair trade products including chocolate bars and morsels. They source their ingredients at fair prices directly in partnership with small farmer co-ops.  

    • Free from: Peanuts, tree nuts, dairy, eggs, soy, wheat/gluten
    • Contains: No major allergens. The chocolate chips/morsels are from a dedicated facility free from peanuts, tree nuts, milk, eggs, soy, or gluten.
    • Products available: A variety of chocolate bars and morsels are available. Two of the products they make do contain almonds, however, to prevent cross-contact, they make those products in a different facility than the chocolate chips.
    • Where to buy: Shop Equal Exchange online or shop on Amazon.

    Guittard

    A bag of Guittard semi-sweet chocolate chips

    Guittard makes a variety of products from chocolate bars to baking chocolate. Although they do make some products with nuts, their chocolate morsels are made in a peanut and tree nut free facility.

    • Free from: peanuts, tree nuts, gluten, soy, and eggs.
    • Contains: Dairy. The labels clearly state these chocolate chips are not suitable for those with a dairy allergy.
    • Products available: A wide variety of chocolate chips including semi-sweet, super cookie, milk chocolate, green mint, extra dark, choc-au-lait, butterscotch, unsweetened, bittersweet, and akoma.
    • Where to buy: Find a store near you or shop on Amazon.

    Make your own chocolate treats

    Buying pre-made chocolate candies is great for certain occasions. On the other hand, making your own treats is a lot of fun, too!

    Here are some of our favorite recipes that use chocolate morsels (all are free of the top 9 allergens!):

    • Allergy Free Chocolate Candy
    • Nut Free Chocolate Spread
    • Dairy-Free Chocolate Fondue
    • Dairy Free Chocolate Chip Cookies {Allergy Friendly!}
    • Allergy Friendly No Bake Snack Bites
    • Oatmeal Applesauce Cookies {Top 9 Allergen Free!}
    • Allergy Free Brownie Biscotti
    • Peanut Free Buckeyes
    • Peanut Free Rocky Road Candy
    • Dairy Free Fudge
    • Peanut Free Sunflower Butter Blossoms
    • Banana Boats

    So, as you can see, there are quite a few nut free chocolate options available, many made in dedicated facilities which means they’re safe from cross-contact with peanuts and tree nuts. And many are free of other common allergens.

    If you are just avoiding one type of tree nut or just peanuts you most likely have many more options. Hopefully, this gives you a good start on your search for your new favorite chocolate treat!

    And this is one last reminder to please, please (please!) read every label every time. Do your own research to make sure what you buy is safe for you.

    Enjoy!

    Easy Inside Out Egg Rolls {Allergy Friendly}

    Mar 5, 2022 · Leave a Comment

    Inside out egg rolls in a bowl with chopsticks

    If you love egg rolls but can’t have the wrappers due to wheat, egg, or other food allergies, then you’ll love these inside out egg rolls! Not only is this dish allergy friendly, but it’s super easy to make and you can have it ready in less than 30 minutes making it a great recipe for a weeknight.

    Inside out egg roll in a bowl

    I am a huge fan of egg rolls but, unfortunately, egg roll wrappers usually contain wheat/gluten and eggs so they are not a safe option for my family.

    Making inside out egg rolls (AKA egg roll in a bowl) is a way to enjoy the same flavors but without the allergens. That’s right, this is an egg roll recipe sans egg roll wrappers. That means it is egg free and wheat/gluten free.

    And, on top of being allergy friendly, this dish is also really nutritious! I use ground turkey, a lean protein, lots of veggies, and serve on top of brown rice, a gluten free whole grain. This meal has all of the bases covered and all you need is one pan (plus another for the rice)!

    Finally, I love this dish because my kids love it! It’s one of their favorite meals so I often make extra to use for lunch the next day. 

    [feast_advanced_jump_to]

    Ingredients

    The ingredients for inside out egg rolls including ground turkey, matchstick carrots, coleslaw mix, soy sauce or alternative, ginger paste, minced garlic, sesame oil or alternative, and chopped onion.
    • Ground turkey
    • Toasted sesame oil or alternative - Toasted sesame oil has a unique flavor that goes nicely with this dish. With that said, if you are allergic to sesame, you can substitute another oil like olive oil. 
    • Onion
    • Garlic - I like to use minced garlic in a jar. It’s a time saver but if you really love a strong garlic flavor, freshly minced is better.
    • Ginger paste or ground ginger - I use both depending on what I have available.
    • Rice vinegar
    • Coleslaw mix or shredded cabbage
    • Matchstick carrots
    • Soy sauce - if you have a soy allergy, see my suggestions for substitutes below.
    • Green onions (optional)
    • Red pepper flakes (optional) - I’m not usually a spicy food lover but I like a little kick with this dish. I add a few flakes to my own dish rather than adding them to the whole pan.

    See the recipe card for quantities.

    Instructions

    The best part about this dish is that you can make it fast so it’s a great weeknight meal!

    Start by browning the ground turkey over medium high heat. When it’s cooked through, add the onion and cook until it’s translucent.

    Browning ground turkey and onion and adding ginger paste and garlic.

    Next, clear a space on the bottom of the pan and add the oil. Let it heat for about 30 seconds, then add the garlic and ginger and cook for another 30 seconds.

    Add the rice vinegar, coleslaw mix, and carrots. Cook, stirring occasionally, until the cabbage is wilted. Add the soy sauce (or alternative - see ingredient list notes) and stir another minute until the cabbage mixture is coated.

    Shredded cabbage and carrots in a wok.

    Serve topped with green onions and red pepper flakes if you like a little heat. And we like a side of brown rice for an extra gluten free fiber boost.

    Enjoy!

    Substitutions and Variations

    Use shredded cabbage instead of coleslaw mix - If you can't find a bag of coleslaw mix at the grocery store, you can just use a full head of cabbage instead. Just cut the entire head into quarters and then slice thinly.

    I usually use half of a head of cabbage for this recipe. Cabbage keeps for quite a while in the fridge so I have been able to make this dish twice in two weeks and use up the other half.

    Use whole carrots instead of pre-cut matchstick carrots -If you can’t find matchstick carrots, you can use full-sized carrots and cut them yourself.

    If you have a food processor that will shred the carrots, that would be even easier!

    Use an alternative oil if you have a sesame allergy - While toasted sesame oil gives this dish a nice flavor it can be easily swapped for another oil if you are allergic to sesame.  I recommend using olive oil or avocado oil instead.

    Use soy sauce alternative if allergic to soy (or can’t find a safe soy sauce option) - Soy is a common allergen and soy sauce often contains not only soy but also wheat/gluten. One alternative for soy sauce is coconut aminos which are made from the “sap” or nectar from the coconut plant.

    Of course, if you are allergic to coconut, this would not be a safe alternative for you. Making a soy sauce alternative from scratch is another option that is free of the most common allergens.  

    Use another ground meat - Not a fan of ground turkey? You can swap another ground meat instead. I personally like to use ground turkey because it is a lean protein that is low in saturated fat. Ground chicken would be the closest alternative nutritionally speaking.

    You could also use lean ground beef or ground pork if you prefer that flavor.

    Egg roll in a bowl vegetarian style - You can make this dish vegetarian by using a meat alternative in place of the turkey. A few options include:

    • Meatless crumbles by Noble Plate - soy-free (made with pea protein).
    • Gardein Gluten-Free Ultimate Plant-Based Beefless Ground Crumbles - contains soy.
    • Beyond Meat/Beyond Beef Plant-Based Ground - soy and gluten-free. Contains coconut oil and pea protein.
    • Swap lentils for ground turkey. This is a cheaper alternative to meat substitutes with fewer ingredients.
    Inside out egg roll in a bowl being served with chopsticks.

    Frequently asked questions

    Does egg roll in a bowl reheat well?

    Yes - egg roll in a bowl reheats well and is just as delicious leftover!

    While the vegetables in traditional stir-fry can be kind of mushy when reheated, the texture of the cabbage and carrots in this dish is still great, even after reheating.

    My kids love taking leftovers to school for their lunch the next day! We just heat it up in the microwave for a couple of minutes and put it in a food jar to keep it hot.

    How long does egg roll in a bowl last in the fridge?

    This dish will last in the fridge for 3-4 days after cooking it.

    Equipment

    A wok pan works particularly well for this dish because it can fit the large volume of cabbage used. I love my stovetop wok pan for this job!

    If you don't have one, a large skillet like this one will do the job. If you find that the cabbage doesn't all fit, you can add half of it at a time and add more as it wilts down.

    More allergy friendly dinners

    • Gluten Free Pork Chops with Vegetable Gravy
    • Gluten Free Turkey Meatballs {Allergy Friendly!}
    • Easy Eggless Meatloaf {Instant Pot or Oven}
    • Allergy Friendly Instant Pot Pasta

    📖 Recipe

    Inside out egg roll in a bowl with chopsticks

    Inside Out Egg Rolls

    Kristi Winkels
    Inside out egg rolls are a quick and easy dinner! Grab your wok or a large skillet and make this allergy friendly dish in less than 30 minutes.
    5 from 6 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 20 mins
    Total Time 25 mins
    Course Entree
    Cuisine Chinese
    Servings 6 servings
    Calories 233 kcal

    Equipment

    • Wok pan or large skillet

    Ingredients
      

    • 1 pound ground turkey
    • 1 large onion diced
    • 1 clove garlic minced
    • 1 tablespoon sesame* or olive oil
    • 1 tablespoon ginger paste or 1 teaspoon ground ginger
    • 1 tablespoon rice vinegar
    • 14 ounces cole slaw mix or 8 cups shredded cabbage
    • 5 ounces matchstick carrots or 1 cup carrots julienned
    • ¼ cup soy sauce* or coconut aminos*
    • green onions optional
    • red pepper flakes optional

    Instructions
     

    • In a large skillet or wok, brown the ground turkey over medium-high heat until cooked through. Add the onion and cook until translucent. Clear a small space in the middle of the skillet and add the oil and allow to heat for 30 seconds. Next, add the ginger and garlic and cook for about 30 seconds. Add the vinegar, coleslaw mix, and carrots. Cook and stir together for about 5 minutes or until the cabbage is wilted. Add the soy sauce and stir to coat the mixture.
    • Garnish with chopped green onions and season with red pepper flakes (optional). Serve over brown rice.

    Notes

    • If you are allergic to sesame, use olive oil or avocado oil.
    • If you are allergic to soy, use coconut aminos or make your own soy sauce.
     
    Nutrition facts for 1 ¼ cups inside out egg roll with ⅔ cup brown rice: Total calories: 399, total fat: 13 grams, saturated fat: 3 grams, trans fat: 0 grams, cholesterol: 80 mg, sodium: 709 mg, total carbohydrate: 43 grams, fiber: 5 grams, sugars: 2 grams, added sugars: 0 grams, protein: 26 grams.

    Nutrition

    Serving: 1.5cupsCalories: 233kcalCarbohydrates: 8gProtein: 23gFat: 12gSaturated Fat: 3gCholesterol: 80mgSodium: 700mgFiber: 3gSugar: 2g
    Keyword dairy free, egg free, fish free, gluten free, less than 30 minutes, peanut free, sesame free, shellfish free, soy free, tree nut free, wheat free
    Tried this recipe?Please share how it was!

    Love this recipe?

    Please leave a rating ⭐⭐⭐⭐⭐ and share your comments below!

    Stay in touch on social media! You can find me @ Instagram, Facebook, and Pinterest. I love getting your feedback so please tag me if you try a recipe!

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