Be Prepared with Allergen-Free Snacks!

Posted 5.14.15 | Nutrition Specialist

For many of us, summer is a time for traveling. Whether you’re spending a day at the pool or a week at a camp site, finding portable snacks for you or your child with multiple food allergies isn’t always easy. However, a little planning can go a long way!

Knowing the chaos that ensues in your daily life, I wanted to save you some time by providing various allergen-free snack ideas. Here you’ll find a list of snacks you can take on-the-go, all of which are free from the top eight allergens (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy), unless otherwise noted. As always, please read each ingredient label and always contact the manufacturer if you are unsure as to whether the product contains your or your child’s allergen.

“Cooler-worthy” snacks

  • Fresh fruit – banana, apple, plum, peaches, the list goes on! Wash some berries (blueberries, strawberries, raspberries, blackberries) or cut a melon into bite-size pieces and store in a to-go container.
  • Fresh veggies – celery, baby carrots, bell pepper strips, raw cauliflower, broccoli, again the list goes on!
  • Tribe Hummus – Hummus goes great as a dip with those fresh veggies. Tribe claims that their hummus does not contain any of the top eight allergens.
  • Salsa – whether it’s homemade or store bought, this is another “dip” option for those raw veggies.

“Throw-straight-into-your-bag” snacks

  • Popcorn
  • Fruit cups
  • Homemade trail mix – Rice or Corn Chex/Kix, dried fruit, seeds (such as pumpkin or sunflower seeds).
  • Brown rice cake with sunflower butter.  Sun Butter offers sunflower butter in single serve packets.
  • Dried fruit – try a mix to keep it interesting! Ex: Raisins, dried cranberries, dried mangoes, dried pineapples. Create a mixture that sounds most appetizing to you!
  • Corn chips – Pair these with salsa for a great poolside snack. Check out Way Better Snacks which manufactures a variety of sprouted chips that are allergen free. Please note – these products are made in a facility which uses soy, sesame seeds, flaxseed, and dairy.
  • Enjoy Life products – From cereal to chocolate bars, this company offers a wide array (and when I say wide array, I mean it!) of allergen-free products.
  • Plum Organic mash ups –These grab-and-go pouches come in a variety of flavors consisting of pureed fruits and veggies. Try throwing these in a cooler for a cool, refreshing snack.
  • Libre Naturals - Here you’ll find granola bars, granola, and oatmeal cups all made in a dedicated facility free of all the top food allergens.
  • The Good Bean – Roasted chickpeas? Yes please! The Good Bean offers roasted chickpeas made in a dedicated nut-free facility and certified gluten-free.
  • The Real Deal Snacks – Here you’ll find corn pretzels and veggie chips (original and sriracha flavor). Yum!

Sweet Treats

  • Home Free – Who doesn’t like cookies? Here you will find a variety of allergen-free cookies. Please note – soy lecithin is an ingredient in this product.
  • Lucy’s – Yay! Another company with a variety of allergen-free cookies. Made in a dedicated facility and all products are tested for the presence of gluten, milk, eggs, peanuts, and tree nuts. Please note – these product do contain soy milk.
  • Pascha – Allergen-free organic dark chocolate bars and chips which look delicious!

This certainly isn't a comprehensive list of ideas or all of the companies that offer allergen-free snacks. Are there any allergen-free snacks that you or your child enjoys that are not on this list? If so, we’d love to hear them!

-Kendra Valle, RDN

Image Artist: Srikanth Jandhyala

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Food Allergy Living is a resource for parents of children with food allergies, brought to you by Nutricia, the makers of Neocate. For more in-depth information about our purpose & authors, see our About Food Allergy Living page.