Healthy Nut-free Snacks

Although a few weeks left in summer vacation, our town is starting to talk about going back to school and we parents can’t wait to see who our children will have for teachers.  The packets were supposedly coming last week, then we were told probably by the end of next week.  It’s such a big deal to many– not only in getting a good fit with teacher to your child but also to see who of your child’s friends will be in class together.  But I’m always hoping we don’t get the “your child’s class is a nut-free class” letter.  Luckily my children don’t have any food allergies, but we still have to be considerate of those that do.  Especially dangerous ones that can give a reaction just in tiny amounts, like nuts.  But, since my two youngest love peanut butter and since my youngest is super picky, it’s not the easiest to find snacks that they’ll eat.  

Mmm-mmm!

Mmm-mmm!

Here’s a list of some healthy snack ideas that are nut-free:

 FRESH FRUITS & VEGETABLES 

(Mostly Organic Recommended)

  • Apples- whole or sliced (soak in water with lemon juice to prevent browning)
  • Apple slices with cinnamon (same as above)
  • Banana (whole or sliced with lemon juice)
  • Pear- whole or sliced (soak in water with lemon juice to prevent browning)
  • Avocado (squeeze lime/lemon juice on to prevent blackening)
  • Carrots (baby or cut sticks from large)
  • Cucumber slices
  • Celery sticks
  • Mango sliced
  • Grapes
  • Strawberries
  • Blueberries
  • Raspberries
  • Blackberries
  • Cherries
  • Oranges
  • Peaches
  • Nectarines
  • Plums
  • Pineapple
  • Papaya
  • Kiwi fruit
  • Honeydew Melon
  • Cantaloupe
  • Watermelon
  • Black Beans, Pinto Beans, etc.
  • Chickpeas/Garbanzo Beans- plain or roasted with Moroccan spices
  • Broccoli
  • Sugar Snap Peas
  • Snow Peas
  • Green Beans
  • Sweet Potato
  • Sliced Bell Peppers
  • Cherry or Grape Tomatoes
  • Cauliflower
  • Roasted Beets or Trader Joe’s Ready to Eat Beets

 DAIRY & EGG SNACKS

  • Cheeses- TJ’s mini brie, mini goat cheese, sliced cheddar, organic cheese sticks
  • Kafir milk or Lassi
  • All natural yogurts without hormones like Stoneyfield or Trader Joe’s, Brown Cow, Whole Foods, Horizon.  
  • Trader Joe’s yoyo squeezers
  • Stoneyfield or Horizon tube yogurt (freeze to keep cold or as frozen morning snack)
  • Simply Go-Gurt (if you can’t find the above too) 
  • Hard-Boiled Eggs with sea salt
  • Deviled Eggs

WHOLE-GRAIN SNACKS

  • Brown Rice
  • Couscous
  • Pasta (whole wheat, brown rice, etc) (served cold or in thermos warm)
  • Triscuits or Trader Joe’s Woven Wheat Wafers
  • Popcorn (can pop on stove or in brown bag in microwave)
  • Oatmeal (served warm in thermos)
  • Kashi Shredded Wheat (vanilla, cinnamon)        
  • Finn Crisp Thin Rye Crispbread
  • Lundberg Brown Rice or Wild Rice Cakes
  • Real Foods Corn Thins
  • Wasa Rye Cripsbread Varieties
  • Ryvita Rye Varieties
  • Kashi Heart to Heart Whole Grain Crackers (Original & Roast Garlic)
  • Trader Joe’s Rice & Bean Chips
  • Trader Joe’s Lentil twists
  • Trader Joe’s Veggie & Flaxseed Tortilla Chips
  • Happy Herbert’s Sesame Snack Sticks
  • Lentils – Trader Joe’s Steamed Lentils
  • Raw/Roasted Pumpkin Seeds (Pepitas)
  • Sunflower Seeds

CANNED/DRIED FRUITS & SAUCES

  • Organic Raisins
  • Dried Plums
  • Dates
  • Mission Figs
  • Organic Dried Cranberries
  • Organic Dried Blueberries
  • Organic Dried Cherries
  • Organic Dried Apple Rings
  • Dried Unsulfured Apricots
  • Vermont Village Applesauce (great flavors)
  • GoGo Squeez Applesauces
  • Nature’s Child Grape or Berry Squeezers
  • Trader Joe’s Crushers
  • Trader Joe’s Fruit Leathers
  • Trader Joe’s Fruit Flakes
  • Trader Joe’s Fiberful Fruit Bars
  • Clif Kid Organic Twisted Fruit Rope
  • Trader Joe’s Freeze Dried Mangos, Bananas, Strawberries, Grapes
  • Roasted Seaweed Snack (TJ’s or Costco)
  • Fruitabü Organic Smooshed Fruitrolls 
  • Target Brand (Market Pantry) Freeze-dried fruits- Bananas, Mangos, Mandarins, Strawberries

Also, Homemade Nut-free Leftovers! 

I’ve found that many of my local stores including Target, Stop & Shop and some other big box stores are starting to have some more healthful snacks (it’s huge market, the snack market).  You can find some good ones like dehydrated fruits (freeze-dried) and vegetables, various types of grain chips, types of fruit squeezers, etc.  Just try to find things that actually have some nutrients in them, not just empty calories. 

11 thoughts on “Healthy Nut-free Snacks

  1. These are great suggestions. We often do snacks for soccer or school for a large group so it is good to have a list if there are kids with allergies in the group.

  2. Thank you so much for this list! As a new, first time Aunt, I like to know these things! I am not around children that much so it is always good to know! 🙂

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