If you’re a parent, you’ve likely noticed the increase in food allergies among children and the growing need for allergy-free snacks. Gone are the days when peanut butter and jelly sandwiches were a staple in every lunchbox. Today, schools have nut-free zones, birthday parties come with gluten-free options, and EpiPens are as common as Band-Aids in many households.
The rise in food allergies is backed by hard data. According to the CDC, one in 13 children now have food allergies, which boils down to about two students in every classroom. These stats mean that this issue touches nearly every family, whether your own kids have food allergies or not. For parents—I speak from experience—it can be challenging to find kids’ snacks that are both nutritious and safe.
In this guide, we’ll explore a variety of allergy-friendly snacks, giving you practical, healthy options for your kids that don’t compromise on taste or nutrition. Whether your child has allergies or you’re looking for inclusive snack ideas for school events, you’ll find inspiration here.
You can use the quick list below to shop directly, or scroll down for more details about each product.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting PILATESBODY by Kayla, making the content you see on this blog possible.
As parents navigating the world of food allergies, it’s crucial to know the top allergens that can affect our little ones. The Big Nine include milk, eggs, peanuts, tree nuts, fish, shellfish, wheat, soy, and sesame. These foods account for about 90 percent of allergic reactions in kids, so being aware can help us make safer snack choices. Milk and egg allergies are common in young children, while peanut and tree nut allergies often stick around longer. Fish and shellfish allergies can pop up later in life, so it’s always good to stay vigilant. With this knowledge, we can better select allergy-free snacks to keep our kids safe at home and at school.
Allergy-free snacks are really making a difference in how we think about our kids’ nutrition. As parents, it’s such a relief to know our little ones can enjoy their snacks without the stress of worrying about allergic reactions. Additionally, allergy-friendly options usually have simpler, cleaner ingredient lists, which is perfect if we’re trying to make healthier choices. For kids with dietary restrictions, these snacks mean they can be part of the fun at parties and playdates without feeling left out. And in schools, having nut-free snacks is so important—it helps create a safer space for everyone. Plus, a lot of these snacks are packed with nutrients, so they’re a big win for our kids’ health and growth. By adding them into their diets, we’re not just taking care of allergy concerns—we’re also helping them build good eating habits that can last a lifetime.
One of the best ways to guarantee that your child is getting safe, allergy-free snacks is to make some homemade treats. You could whip up some energy bites with oats, sunflower seed butter, and honey, or bake gluten-free banana or blueberry muffins. But if you’re pressed for time, like me, there are plenty of healthy store-bought options to choose from. When shopping for allergy-friendly snacks, look for labels that clearly state “free from” or “does not contain” specific ingredients like nuts or dairy. Be sure to read ingredient lists carefully, checking for any potential allergens. Also, check for warnings like “may contain traces of” or “manufactured in a facility that processes…” if your child has severe allergies.
Packing allergy-free school lunches doesn’t have to be stressful. Start by always reading labels carefully and keeping a list of safe foods on hand. When it comes to protein, get creative—sunflower seed butter is a great alternative to peanut butter, and hummus with veggie sticks is always a hit. Frozen smoothies are another fun way to sneak in fruits and veggies while keeping lunch cool. Adding some crunchy snacks like gluten-free crackers or popcorn provides a nice variety of textures.
Kids are often more likely to eat what they’ve helped to prepare, so get them involved in packing their lunches. Also, a good quality bento-style lunchbox can help keep everything organized and appetizing. To avoid cross-contamination, be sure to use separate utensils and cutting boards for allergy-free foods. It’s also important to let teachers and school staff know if your child has food allergies. With a little bit of planning and creativity, you can pack lunches that are safe, nutritious, and something your kids will look forward to every day!
Finding nut-free snacks that are also high in protein can be a challenge, but there are plenty of delicious options out there! Think Greek yogurt topped with fresh berries, hard-boiled eggs, or roasted chickpeas for a crunchy treat. Cheese sticks and turkey roll-ups are always a hit, while hummus paired with veggies makes for a fun dip. Don’t forget about edamame and protein-packed snacks like beef sticks or tuna pouches. For something sweet, try cottage cheese with fruit or chia seed pudding. Allergen-free protein bars and chicken, beef, or turkey sticks are also great sources of protein. With these tasty ideas, you can keep your kids satisfied and fueled without worrying about nut allergies!
Yes, many allergy-free snacks are made with wholesome ingredients and can be just as nutritious as regular snacks. Always check the nutrition label to ensure you’re choosing options with good nutritional value.
Read ingredient labels carefully and look for clear allergen statements. Choose products from trusted brands that specialize in allergy-free foods, and watch for advisory statements about potential cross-contamination.
Absolutely! Allergy-free snacks are safe for everyone and can be a great way to introduce variety into any child’s diet.
Get creative with presentation, involve your child in preparing snacks, and gradually introduce new foods alongside familiar favorites. Remember, it can take multiple exposures for a child to accept a new food.
Communicate with hosts or teachers in advance, provide safe alternatives for your child, and teach your child about their allergies and how to advocate for themselves.
Want a quick and easy way to shop? We’ve listed all of the products below and then keep scrolling for details of each!
Paleovalley Chicken and Beef Sticks are great healthy snacks for kids made from 100% grass-fed beef or free-range chicken. These allergy-friendly meat sticks are free from GMOs, gluten, grains, corn, soy, and dairy, making them suitable for various dietary needs. They’re an excellent source of protein and contain beneficial probiotics, making them a nutritious option for children and adults alike.
Mission Meats Kids Beef Sticks are allergy-friendly, healthy snacks for kids made from 100% grass-fed beef. These individually wrapped mini beef sticks are nut-free, gluten-free, and contain no added hormones or antibiotics. With 4g of protein per stick and only 40 calories, they’re a convenient and nutritious option for school lunches, after-school snacks, or on-the-go treats.
The New Primal Snack Mates Turkey Sticks are allergy-friendly meat snacks made from free-range turkey. These nut-free and gluten-free sticks are a great source of protein for growing kids. With clean ingredients and no added sugars, they’re a healthier alternative to traditional processed snacks.
Blake’s Seed Based Breakfast Bars with Protein are allergy-friendly snacks that are free from the top allergens, including nuts. These bars are packed with seeds and protein, making them a nutritious breakfast or snack option for kids. They’re also school-safe and perfect for children with food allergies.
KIND Kids Snack Bars are wholesome, nut-free snacks made with whole grains and fruit. These allergy-friendly bars are a good source of fiber and contain no artificial flavors, colors, or preservatives. They’re designed to be appealing to kids while providing nutritional benefits parents can appreciate.
GoMacro Kids MacroBar Organic Vegan Snack Bars are plant-based, allergy-friendly snacks suitable for various dietary needs. These bars are made with organic ingredients and are free from common allergens. They provide a balanced mix of carbohydrates, protein, and healthy fats, making them an excellent choice for active kids.
MadeGood Soft Baked Chocolate Chip Mini Cookies are delicious, allergy-friendly sweet treats. These nut-free cookies are made with whole grain oats and contain hidden vegetables. They’re perfect for school lunches or as an after-school treat for kids with food allergies.
Partake Mini Graham Cracker Snack Packs offer a delightful and nostalgic treat that is both vegan and free from the top nine allergens, making them a safe choice for school and sharing. Each pack contains individually wrapped graham crackers, perfect for on-the-go snacking or lunchboxes. These gluten-free snacks are crafted with wholesome ingredients, delivering a satisfying crunch and a hint of sweetness that appeals to both kids and adults alike.
Hippeas Chickpea Puffs are an allergy-friendly, healthy option for kids made from chickpeas. These crunchy puffs are gluten-free, vegan, and high in protein and fiber. They come in various flavors and are a nutritious alternative to traditional cheese puffs.
MadeGood Cheddar Star Puffed Crackers are a delicious, gluten-free snack option made with organic ingredients. Baked in an allergen-free facility, they are designed to be safe for school lunches and are enriched with vegetable extracts, providing added nutrients. With a satisfying cheesy flavor and no added sugars, they are a wholesome choice for both kids and adults looking for a crunchy treat.
SkinnyPop Original Popcorn is a simple, allergy-friendly snack made with just three ingredients: popcorn, sunflower oil, and salt. It’s gluten-free, dairy-free, and nut-free, making it a safe option for kids with various food allergies. With its light, crispy texture, SkinnyPop popcorn is a satisfying and healthier alternative to chips.
GoGo Squeez Fruit & Veggiez pouches combine fruits and vegetables in a convenient, squeezable pouch. These nut-free and gluten-free snacks are made with 100% fruit and veggies, with no added sugars or artificial flavors. They’re a delicious and easy way to help kids get more fruits and vegetables in their diet.
Thousand Lakes Freeze Dried Strawberries are a delightful, allergy-free snack for kids! Made from 100% real strawberries, they contain no added sugars or preservatives, making them a healthy choice for on-the-go snacking. Whether enjoyed straight from the bag, added to yogurt, or blended into smoothies, freeze-dried strawberries make healthy eating fun and easy!
Do you or your kids have a favorite allergy-friendly treat that’s not on our list? Let us know in the comments below!
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
