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.
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:
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.
Crunchy roasted chickpeas
One can of chickpeas
Spices and herbs, such as curry powder or paprika
Dry chickpeas on a paper towel
Toss chickpeas in your spices and place on a lined baking tray
Spray chickpeas with oil roast in moderate oven for about 20 minutes
Store in a sealed back for 2-4 days
Nut-free bliss balls
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
Place all ingredients into food processor and process until smooth.
Take a teaspoon size of the mixture and roll into balls
Coat balls in extra coconut if desired
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
4 medium-sized, very ripe bananas, mashed (about 2 cups mashed)
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)
Preheat oven to 180C. Grease and line the base and 2 long sides of an 11cm x 20cm loaf pan.
Whisk the mashed banana, honey, eggs, and oil in a large bowl until well combined.
Add gluten-free flour, desiccated coconut, baking powder, cinnamon, nutmeg, salt to banana mixture and mix until well combined. Stir in the milk.
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.
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
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.