Allergy-Friendly Soup Recipes for National Sandwich Day

Happy National Sandwich Day!  Make the day special by reading a great book about crazy sandwiches, Spider Sandwiches by Clare Freedman and make your own special sandwich. Pair your sandwich with soup for a classic autumn meal that is easy to adapt to feed the whole family, those with allergies and those without.  The secret to success for this warm and filling supper is to pair the soup and sandwich flavors and individualize for everyone’s needs, without a lot of extra work.

Tomato soup and grilled cheese is the old favorite for a soup and sandwich combination.  While some family members can have the traditional soup and grilled cheese sandwich, your child with allergies can also join in with their own sandwich on allergen free bread and non-dairy cheese. Remember to check the label of the non-dairy cheese as some have casein, which is the protein found in milk. Others are made from nuts or soy, also potential allergens.  Only buy non-dairy cheese made from rice or tapioca starch. While these cheeses work well in a sandwich, they are not nutritionally equal to cheese. To make sure your child gets the protein and fat they need from the meal, add some Neocate Splash to the soup as shown in this recipe:


You can make butternut squash soup in a similar fashion, cook up the cubed butternut squash or frozen butternut squash (sold either in the refrigerated or frozen section of the market) and use instead of canned tomatoes.  Add a little extra water if too thick.

Here are some other ideas for soon-to-be family favorites that the whole family can eat together:

  • Chicken Zoodle soup sounds fun! Instead of adding noodles to chicken noodle soup add zoodles- zucchini noodles.  Use a vegetable peeler or vegetable spiralizer to make noodles out of zucchini.  Add the zucchini noodles to the pot and cook for 3-5 minutes before serving.
  • Try riced cauliflower instead of barley in beef and barley soup.
  • Top allergen free crackers or breads with flavored vegan mayonnaise or dairy free cream cheese. Make sure to check labels, if it says “vegan” if it is free of egg and dairy but may contain pea protein.  Flavor with chopped basil, parsley, chives or chopped dried cranberries ( or other dried fruit).
  • Avocado makes a great substitute for mayonnaise, butter or cream cheese in a sandwich while adding healthy fats.

Love soups and are looking for additional recipes? Be sure to browse our recipes section.

If soup is a new food for your child, increase interest by reading a book about soup before cooking together,  Stone Soup by Jon Much.

Remember to make a little extra soup and freeze individual portions so you have soup at the ready for a quick meal.

-Patricia Novak MPH RD CLE LD

Today’s guest blog post is by Patricia Novack. Patricia has 30 years experience working with children and adolescents with autism, developmental disabilities, food allergies and chronic illness.  Her work includes clinical practice in both hospital and community based programs, professional training and curriculum development.  The common thread throughout has been addressing feeding issues in children from infancy through adolescence.

Published: 11/03/2016
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