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Nut-free Snacks

Nut-free snacks

How to make easy nut-free lunchbox treats

With many children suffering with nut allergies, it’s super important to keep food safe for your kids, and other children too. In this article, we’ll share our top nut-free snack ideas and a few yummy recipes.

Keeping snacks healthy and yummy

It can be hard to find safe snacks for children with allergies and sensitive tummies, especially if you want it to be nutritious and delicious for young tastebuds. And when you’re packing a school lunchbox you’ll want something filling too.

Healthy alternatives

It might seem challenging at first, but if you look around you’ll find plenty of healthy nut-free alternatives to pack in your kid’s lunchbox. Some of our top picks include:

  • Fresh fruit

  • Dried or dehydrated fruit

  • Graham crackers and salsa

  • Mashed avocado on rice cakes

  • Small can of tuna with rice cakes

  • Popcorn (air-popped or naturally salted)

  • Cut-up veggies (carrot, cucumber and celery) with hummus

Always read the ingredients before giving any packaged foods to your child.


Recipe ideas

Roasted Chickpeas - Nut-free snacks

Crunchy roasted chickpeas

Ingredients:

  • One can of chickpeas

  • Spices and herbs, such as curry powder or paprika

  • Spray oil

Method:

  1. Rinse chickpeas

  2. Dry chickpeas on a paper towel

  3. Toss chickpeas in your spices and place on a lined baking tray

  4. Spray chickpeas with oil roast in moderate oven for about 20 minutes

  5. Store in a sealed back for 2-4 days


Nut-free Bliss Balls

Nut-free bliss balls

Ingredients:

  • 100g desiccated coconut

  • 50g sunflower seeds

  • 8 medjool dates (deseeded)

  • 1 tbsp 100% raw cacao powder

  • 1 tbsps coconut cream

  • Pinch of salt

  • Extra desiccated coconut to roll bliss balls in

Method:

  1. Place all ingredients into food processor and process until smooth.

  2. Take a teaspoon size of the mixture and roll into balls

  3. Coat balls in extra coconut if desired

  4. Place rolled balls the fridge to set

These are gluten-free, wheat-free, dairy-free, egg-free, nut-free, soy-free


Banana and Coconut Bread - Nut-free Snacks

Banana and coconut bread

Ingredients:

  • 4 medium-sized, very ripe bananas, mashed (about 2 cups mashed)

  • 2 eggs

  • ¼ cup coconut or vegetable oil

  • ½ cup honey or maple syrup

  • 1 ½ cup gluten-free flour

  • ½ cup desiccated coconut

  • 1 teaspoon ground cinnamon

  • ½ teaspoon ground nutmeg

  • 2 teaspoons baking powder

  • ¼ teaspoon salt

  • ½ cup unsweetened milk alternative of choice (e.g. rice or soy milk)

  • ½ cup frozen blueberries, dried fruit, or other add-ins (optional)

Method:

  1. Preheat oven to 180C. Grease and line the base and 2 long sides of an 11cm x 20cm loaf pan.

  2. Whisk the mashed banana, honey, eggs, and oil in a large bowl until well combined. 

  3. Add gluten-free flour, desiccated coconut, baking powder, cinnamon, nutmeg, salt to banana mixture and mix until well combined. Stir in the milk.

  4. Spoon the mixture into a greased and lined bread tin and cook for 55-60 minutes or until a toothpick inserted in the center, comes out clean.

  5. Set aside in the pan for 10 minutes before turning out onto a wire rack to cool for 60 minutes

These are nut free, gluten free and dairy free

Notes:

  • Egg alternative: 1 tablespoon ground flaxseed soaked in 3 tablespoon water (makes 1 egg)

  • You can use the same recipe to make muffins. Just reduce the baking time to 25-30 minutes

Over to you

What’s your favourite nut-free treat to pack in the school lunchbox?

Disclaimer: The information here is provided on a general basis. You’re encouraged to consult with an expert who can consider your individual situation.

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