17+ Allergy-friendly snacks for people with food allergies

Allergy-friendly snacks are a challenge to find for those who have food allergies. Food allergy deprives you of eating anything you long for.

Many pre-packaged snacks on the market contain common allergens like peanuts, tree nuts, wheat, and dairy, which cause severe allergic reactions in some individuals. 

However, with a bit of creativity and knowledge, it’s possible to create tasty snacks that are safe and delicious for everyone to enjoy. In this blog post, we’ll share some easy and delicious snack ideas that are perfect for people with food allergies.

food allergies and their impact on snack choices

Food allergies greatly impact the types of snacks people choose to eat. Individuals with food allergies must be vigilant about the ingredients in their food, especially when it comes to pre-packaged snacks. 

Many common allergens, such as peanuts, tree nuts, wheat, dairy, and soy, are frequently found in snacks, making it challenging to find safe options.

In addition to the physical risks of consuming allergens, food allergies also create social barriers. 

People with food allergies may feel left out or excluded from social gatherings that involve food, as they may not be able to safely consume what’s being served. This is particularly difficult for children who may feel different or singled out among their peers.

Despite these challenges, there are many allergy-friendly snack options available. From fresh fruits and vegetables to gluten-free crackers and nut-free granola bars, there are plenty of delicious and safe snacks to choose from. 

For you: Allergies During Pregnancy: How to Effectively deal with it.

Why must I find allergy-friendly snacks?

Except you want to avoid snacks, if not, finding allergy-friendly snacks is of utmost importance for individuals with food allergies. 

Consuming even a small amount of an allergen triggers a severe allergic reaction, which can be life-threatening.

Furthermore, it’s essential to find allergy-friendly snacks that are not only safe but also nutritious and satisfying. Snacking is an important part of a healthy diet, providing energy and nutrients between meals. 

For individuals with food allergies, it’s crucial to find snacks that meet their nutritional needs while also being safe for consumption.

In addition to the health benefits, finding allergy-friendly snacks also have a positive impact on one’s mental health and social life.

 Feeling left out or excluded from social gatherings due to food allergies is isolating and stressful. 

Having access to a variety of allergy-friendly snacks helps individuals with food allergies feel more included and less anxious about social situations involving food.

Common Allergens and Alternative Allergy-friendly snacks Options

Common allergens, such as peanuts, tree nuts, wheat, dairy, and soy, are frequently found in pre-packaged snacks. For individuals with food allergies, it’s important to be aware of these allergens and find alternative snack options that are safe for consumption.

Here are some alternative snack options for common allergens:

1. Peanut and tree nut allergies

Instead of peanut butter or nut-based snacks, try sunflower seed butter or hummus with vegetables. Rice cakes with jam or honey are also a delicious alternative.

2. Wheat allergies

Gluten-free crackers or rice cakes are a great option for those with wheat allergies. Fresh fruits and vegetables, such as apple slices with almond butter or carrot sticks with hummus, are also great alternatives.

3. Dairy allergies

Soy or almond milk yoghurt with fresh berries or granola is a satisfying snack for those with dairy allergies. Non-dairy cheese alternatives, such as those made from cashews, is a tasty option.

4. Soy allergies

Roasted chickpeas or edamame beans are a great source of protein for those with soy allergies. Rice crackers or rice cakes with avocado or hummus are delicious alternatives.

5. Egg allergies

Hard-boiled quail eggs or chickpea-based egg alternatives is a great source of protein for those with egg allergies. 

Fresh fruits and vegetables, such as sliced cucumber or apple slices with a sunflower seed butter, are also satisfying snacks.

6. Fish and shellfish allergies

Roasted seaweed snacks or roasted chickpeas are great alternatives to fish or shellfish-based snacks. Fresh fruits, such as sliced pear or strawberries, with a small portion of dark chocolate are a delicious option.

7. Sesame allergies

Roasted pumpkin seeds or sunflower seeds are a great source of healthy fats and protein for those with sesame allergies. Fresh vegetables, such as carrot sticks or sliced bell peppers, with a bean-based dip, are good snack options.

It’s important to note that individual allergies vary, and it’s always important to consult with a healthcare professional or allergist to determine which alternative snack options are safe for consumption. 

With a little bit of trying out and planning, individuals with food allergies will enjoy a variety of tasty and safe snacks.

Store-Bought Allergy-Friendly Snacks

While homemade allergy-friendly snacks are a delicious and safe option for individuals with food allergies, there are also many store-bought snacks available that cater to specific allergens. 

Here are some examples of allergy-friendly snacks brand found at many grocery stores in the US:

1. Enjoy Life Foods: This brand offers a wide variety of allergy-friendly snacks, including granola bars, chocolate bars, and seed and fruit mixes that are free from common allergens such as peanuts, tree nuts, dairy, soy, and gluten.
2. MadeGood: MadeGood snacks are free from the top 8 allergens and are made with whole grains and organic ingredients. They offer a range of snacks including granola bars, crispy squares, and cookies.
3. KIND: KIND bars are made with simple ingredients and are gluten-free. They offer a variety of flavours, including nut-free options like their KIND Kids Chewy Peanut Butter Chocolate Chip bars.
4. Free2b Foods: This brand specializes in making snacks that are free from the top 8 allergens, including dairy, nuts, and soy. Their Sun Cups, which are made with sunflower seed butter and dairy-free chocolate, are a popular allergy-friendly snack.
5. GoGo SqueeZ: These pouches of applesauce are not only delicious but also free from the top 8 allergens, making them a great snack option for children with food allergies.

Snack ideas for on-the-go or quick bites

For individuals with food allergies who are always on the go, it is difficult to find safe and convenient snacks. 

Here are some quick and easy snack ideas for on-the-go or when you need a quick bite:

1. Fresh fruit

Apples, bananas, and oranges are easy to transport and require no preparation. They are also packed with vitamins and fibre, making them a healthy and satisfying snack.

2. Trail mix

Mix a variety of seeds, such as pumpkin or sunflower, with dried fruit, like cranberries or raisins. This is a great snack to be stored in a small container and enjoyed on the go.

3. Rice cakes

 Rice cakes are a versatile and allergy-friendly snack. It is topped with a variety of spreads, such as almond butter, hummus, or avocado. They are also a great source of carbohydrates and fibre.

4. Roasted chickpeas

Chickpeas are a great source of protein and can be roasted with a variety of spices for a delicious and crunchy snack. They are also to be stored in a small container and eaten along.

5. Energy balls

Homemade energy balls made with dates, oats, and seeds are a great snack that can be made in advance and stored in the fridge or freezer. They are also a great source of fibre and energy.

6. Veggie sticks and hummus

Sliced vegetables such as carrot sticks, celery, and bell peppers are a great snack when paired with hummus. Look for hummus brands that are free from common allergens such as sesame, dairy, or soy.

7. Popcorn

Popcorn is a satisfying and low-calorie snack option. Look for brands that are labelled as free from common allergens such as dairy or soy. You can also pop your popcorn at home and add a sprinkle of sea salt or nutritional yeast for flavour.

DIY Allergy-Friendly Snacks

Making your allergy-friendly snacks is a great way to ensure that you are using safe ingredients and avoiding cross-contamination. Here are some DIY allergy-friendly snack ideas:

• Energy bites: Energy bites are a popular snack made with a variety of ingredients, such as oats, dates, and seeds. Look for recipes that are free from common allergens, such as nuts or soy.
• Granola bars: Granola bars can be made at home with a variety of ingredients, such as rolled oats, honey, and dried fruit. Look for recipes that are free from common allergens, such as nuts or dairy.
• Roasted nuts: Roasting your nuts at home allows you to control the ingredients and avoid cross-contamination. Roast nuts with a variety of spices and seasonings, such as cinnamon or paprika.
• Fruit leather: Fruit leather is a delicious and healthy snack that is made with just a few ingredients, such as fresh fruit and honey. Look for recipes that are free from common allergens, such as nuts or dairy.
• Smoothie bowls: Smoothie bowls are a great way to get a variety of nutrients in one delicious snack. Blend your favourite fruits and vegetables with non-dairy milk or yoghurt, and top with granola or seeds.

By making your own allergy-friendly snacks at home, you ensure that you are using safe ingredients and avoiding cross-contamination.

Snack Tips for People with Food Allergies

Living with food allergies is not fun, especially when it comes to finding safe and delicious snacks. 

Here are some helpful tips for individuals with food allergies:

1. Read labels carefully: Always read the ingredient list and allergen statement on food packaging before purchasing or consuming a snack. Look for snacks that are clearly labelled as “free from” specific allergens, such as nuts or dairy.
2. Avoid cross-contamination: Even if a snack is labelled as “free from” a specific allergen, there is still a risk of cross-contamination in manufacturing facilities. Look for snacks that are made in dedicated facilities or that have been certified as allergy-friendly by third-party organizations.
3. Pack snacks when travelling: When travelling, it is difficult to find safe snacks on the go. Pack your allergy-friendly snacks to ensure that you have safe and convenient options while on the road.
4. Communicate with others: When attending social events or dining out, communicate your food allergies with others to ensure that snacks and meals are safe for you to consume. It’s also a good idea to carry a card or wear a medical bracelet that lists your allergies.
5. Experiment with homemade snacks: Making your allergy-friendly snacks at home allows you to control the ingredients and avoid cross-contamination. Experiment with different recipes and ingredients to find delicious and safe snacks that you enjoy.

Conclusion

Living with food allergies doesn’t mean you have to sacrifice flavour and variety when it comes to snacking. 

With these allergy-friendly snack ideas, you will satisfy your cravings and stay safe at the same time. Whether you’re looking for a sweet or savoury snack, there’s something for everyone on this list. 

So, next time you’re in the mood for a snack, try one of these delicious options and enjoy the peace of mind that comes with knowing you’re eating something safe and allergy-friendly.