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    Home » Guides » Peanut-Free Healthy Snack List

    Published: May 28, 2022 · Modified: Dec 11, 2022 by Alla · Leave a Comment

    Peanut-Free Healthy Snack List

      

    Finding healthy snacks can be a challenge. Finding healthy, allergy-friendly snacks is even more challenging. Whether you have a family member or a child with food allergies, looking for allergy-free snacks for school, a group function, birthday celebrations, travel, or just to have at home is no easy feat.

    collage of peanut free snacks

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    Many schools have peanut and nut-free classrooms. Did you know that 1 in 10 adults and 1 in 13 kids in the United States has a food allergy? That's about two kids in every classroom.  It can be very concerning for the parents, especially parents of younger kids who cannot advocate for themselves. As an allergy parent, I was relieved when other parents considered the entire classroom or group and appreciated when no child was left out. I recall when we just discovered my daughter's allergy at 7, all the tears we went through, not necessarily because she couldn't have a cupcake or ice cream, but because she felt excluded. Joyous occasions turned into stressful ones. Worrying about allergic foods and exposure surrounding us turned into anxiety and tears.

    Jump to >
    1. Common Food Allergens
    2. Food Allergy Labeling
    3. Peanut-Free Snack Guide
      • Fresh Fruit & Vegetable Snacks
      • Allergy-Friendly Dips
      • Chips
      • Packaged Fruit Snacks
      • Seeds and Granola
      • Dairy and Dairy Alternative
      • Protein Snacks

    Common Food Allergens

    Although any food can trigger an allergic reaction, the 9 most common food allergens are: 

    • Fish
    • Shellfish
    • Milk
    • Eggs
    • Wheat
    • Peanuts
    • Tree Nuts
    • Soy / Soybeans
    • Sesame Seeds

    This guide will focus on nutritious snacks safe for peanut allergies.

    Food Allergy Labeling

    The hardest part of dealing with a food allergy is not avoiding snacks that include peanuts (or other allergens) but the threat of contamination at manufacturing facilities. Furthermore, the labeling of products is not consistent or clear and can be confusing.  Some of the common allergy label examples to look for on products are:

    • Contains [list of allergen(s)]
    • May contain [list of allergen(s)]
    • Made in facility where [allergen(s)] are packaged/made
    • Produced in a facility that also produces [allergen(s)]

    Always read the ingredient list and food labels, as companies can change their manufacturing process.

    Peanut-Free Snack Guide

    Here is a list of Peanut-Free snacks that are also nutritious. This list focuses on snacks primarily for peanut allergy; however, some may be safe for other food allergies. Before consuming any food, please review the ingredients list and warning label since ingredients, production, and manufacturing practices and facilities can always change.

    My peanut allergic teen packs her own lunch to school. My job is to make sure that she has plenty of snack choices. This safe snacks guide includes many allergy-friendly foods our family enjoys.

    Fresh Fruit & Vegetable Snacks

    One of the most accessible snacks to get and prepare is fresh fruit and veggies.

    Fresh Fruit Snacks - this is an easy and healthy option. Fruit is readily available at any grocery store or farmers market, with minimal prep: just rinse or peel and eat. And no need to worry about cross-contamination. Some great fruit options to pack:

    • Bananas
    • Strawberries
    • Apple slices
    • Grapes
    • Kiwi
    • Berries
    • Fruit skewers or fruit cups
    • Fruit salad (cut up and mix your favorite fruit combos) 

    Vegetable snacks - Veggies are also very easy to pack, are readily available, have no concerns for cross-contamination, and are fantastic accompanied with hummus, dips, and guac. Our favorite vegetables to include:

    • Baby carrots - carrot sticks
    • Cucumber  - cut into slices or strips
    • Celery - cut up into sticks
    • Peppers - cut up into strips
    • Snap peas
    bag of sugar snap peas

    Allergy-Friendly Dips

    Dips are a great compliment to an array of vegetables and chips. Pack into eco-friendly containers for on-the-go or look for individually packaged snacks.

    Hummus - hummus as a snack can be tricky, and there is a big chance for cross-contamination during production. This Trader Joe's option is excellent, and Costco's individually packed portions are ideal for lunch boxes.

    small container of organic hummus
    Trader Joe's Organic Hummus

    box of single serve hummus cups
    Single Serve Hummus Cups from Costco

    Guacamole - It's straightforward to make, but if you're in a hurry and want an easy, packable safe snack option, try the Kirkland individual packages of organic chunky guac found in Costco.

    Tzatziki - is a yogurt dip that pairs well with cucumbers, carrots, and even chicken slices.

    Salsa - comes in different varieties like pico de gallo or salsa verde and different spice levels. Further, try making this simple mango cucumber salsa recipe for a homemade option.

    Nut Butter - Interestingly, people can have an allergy to peanuts but not be allergic to tree nuts and vice versa. In this scenario, the difficult part is finding a nut butter made in a dedicated peanut-free facility. Barney Butter makes almond butter in various flavors at a 100% peanut-free facility.

    container of Barney Butter almond butter
    Barney Butter makes all the almond butter in a Peanut-Free facility

    Another safe almond butter option is Costco's Kirkland brand. Another alternative is this delicious cashew butter by Maisie Jane's, made in a plant that does NOT process peanuts, and it is also gluten-free, wheat-free, and vegan. Pair almond butter or cashew butter with apple slices or celery sticks for a healthy snack.

    jar of creamy cashew butter

    Sunflower Seed Butter - Sunbutter makes a variety of sunflower butter flavors, produced in a facility free from the top 8 common allergens.


    Chips

    Chips are a popular snack, and most chips, pretzels, and popcorn are naturally peanut-free. Nevertheless, the facilities they are made or packaged at may not be. Surprisingly, the list of safe and healthy options is limited.

    Potato Chips  - Siete and Boulder are some of the safe potato chip brands.

    bag of Siete brand potato chips

    Tortilla Chips - Siete offers a large assortment of products, and their tortilla chips are great. Try the lime flavor, or the sea salt dipped into guac.

    Trio of tortilla chips by Siete

    Apple Chips - These Bare apple chips are great as a snack on their own or as an excellent addition sprinkled on top of yogurt.

    bag of Bare brand organic apple chips

    Popcorn - Popcorners, a hybrid of a chip and popcorn, are available in various flavors and sizes. The snack-size bags available at Costco are convenient for school lunches.

    red bag of popcorners chips

    Packaged Fruit Snacks

    Gogo Squeeze - apple sauce in a pouch, various flavors, easy to pack into a lunchbox, and no refrigeration needed (if not opened).

    Gogo Squeez pouch of apple sauce

    Apple Sauce Cups - a nutritious snack that is easy to pack into a lunchbox. Bonus points for no added sugar or artificial ingredients.

    pack of 6 applesauce

    That’s it Fruit Snacks - what's fantastic about the That's It fruit bar is it includes just 2 ingredients and has no added sugar. The mango and apple is our favorite flavor.

    mango apple fruit bar by That's it

    Dried Fruit - several great options are raisins, dried apricots, prunes, dried cherries, and our favorite dried mangos. Look at the ingredients list and select those with no added sugar or artificial flavors. You might be thinking it is just dried fruit, but do keep an eye out for any allergy warning statement. We have had luck with dried mangos from Trader Joe's, Kirkland Signature Organic Dried Mangos, and Whole Foods 365 brand.

    bag of dried mango

    Seeds and Granola

    Sunflower Seed Crunchy Snacks - Somersaults make these crunchy seed cookies in different flavors in a nut-free facility. The chocolate is our favorite.

    bag of sunflower seed crunchy bite cocoa cookies

    Nut-Free Trail Mix - mix your own with chocolate chips, pumpkin seeds, sunflower seeds, coconut flakes, and dried fruits.  

    Seeds - seeds make for a very nutritious snack. Trader Joe's Raw Sunflower Seeds and Eden's Dry Roasted Pumpkin Seeds are excellent alternatives for peanut allergies.

    bag of pumpkin seeds

    Granola Bars - Made Good bars come in different flavors, produced at a dedicated facility free from the top common allergens.

    Box of Made Good granola bars

    Dairy and Dairy Alternative

    Cheeses and yogurts make for an easy school snack and a fantastic nut-free snack option.

    Cheeses -

    • string cheese sticks
    • cheddar cheese snack portions by Tillamook
    • fresh mozzarella balls in snack sizes by BelGioioso
    • Babybel snacking cheese 
    • For a vegan or dairy-free version - In contrast, Babybel recently introduced a plant-based dairy alternative cheese that looks just like the original. 
    package of Babybel plant based cheese
    Plant-based dairy free cheese alternative

    Yogurt - As with other products, make sure and read the ingredient label. There are many options for yogurts on the shelves, but these are the two my kids prefer: Fage total greek yogurt and whole milk strawberry yogurt by Liberte.

    container of Liberte strawberry yogurt

    For a dairy-free yogurt option, Culina makes an excellent plant-based yogurt. It uses coconut as a base. It is thick, creamy, and delicious. What's more, it is made with clean ingredients.

    container of Culina plain yogurt

    Protein Snacks

    Lastly, protein snacks include jerky, dried meats, beef sticks, and roasted chickpeas, to name a few. Overall, they hold up exceptionally well in the heat or travel.

    Jerky Sticks / Beef Sticks - just throw one of these in your bag for an emergency snack. We like to take these on bike rides and when traveling.

    package of grass-fed beef sticks

    Jerky - can't go wrong with so many choices of dried meats: spicy, savory, even hints of sweet. Select flavors are gluten-free, and all of the Righteous Felon jerkies use pasture-raised beef.

    four packages of Righteous Felon beef jerky

    Roasted Chickpeas - Roast chickpeas in spices like paprika, salt, and garlic powder for a quick and crunchy snack. For a store-bought option, Biena looks like a good choice to try.

    If you found this guide helpful please leave a comment or share.

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    Hi! I’m Alla, the creator, photographer, and chief tester behind Minty Kitchen. I’m passionate about wholesome and healthy food and helping those with dietary restrictions and food allergies. My ultimate goal is to help you Eat Good to Feel Good. I know firsthand how challenging it is to live with food sensitivities and allergies. As a result, I design recipes that align with dietary needs and food allergies, share cooking tips and products I discovered that have helped me on my journey.

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