Living with food allergies can be challenging, especially when it comes to finding snacks that are both delicious and safe to consume. However, the rise in food allergy research and education has paved the way for a variety of tasty treats that cater to all dietary needs. From peanut-free treats to dairy-free ice cream, we’ve got all your snack time needs covered.
Don’t forget, beef jerky can be a great allergen-free snack. Just make sure to double-check the ingredients list.
What Does It Mean to be Allergen Free?
When a food is “allergen free,” it means that it doesn’t have the top 8 allergens that are most common in kids.
Top 8 Most Common Allergies
1. Dairy
Dairy products, such as milk, cheese, and yogurt, contain lactose and casein, which can cause allergic reactions in some individuals. Allergen-free snacks that eliminate dairy use alternative ingredients like almond milk, coconut milk, or soy-based alternatives.
2. Eggs
Eggs are a common allergen, particularly in children. Snacks free from eggs may rely on substitutes like applesauce, mashed bananas, or flaxseeds to provide binding and moisture.
3. Wheat
Wheat, a staple in many baked goods and snacks, contains gluten. For individuals with wheat allergies or celiac disease, gluten-free alternatives like rice flour, almond flour, or tapioca flour are used in allergen-free snacks.
4. Soy
Soybeans and soy-based products can cause allergies. Allergen-free snacks often replace soy with ingredients like sunflower oil, coconut aminos, or chickpea flour to ensure safety for individuals with soy allergies.
5. Peanuts
Peanut allergies can be severe and life-threatening. Snacks free from peanuts often use alternative nuts like almonds or cashews, or opt for seed-based butters like sunflower seed butter or tahini.
6. Tree Nuts
Similar to peanut allergies, tree nut allergies are also very serious. Tree nuts encompass a variety of nuts like almonds, walnuts, and cashews. Allergen-free snacks that avoid tree nuts may utilize seeds, such as pumpkin or sunflower seeds, as well as coconut flakes or rice puffs as alternatives.
7. Fish
Certain individuals may be allergic to fish and shellfish. Snacks that are free from fish often focus on plant-based ingredients, avoiding any seafood-derived ingredients or cross-contamination.
8. Shellfish
Shellfish allergies can be particularly severe. Allergen-free snacks will be carefully manufactured in facilities that are free from shellfish or use alternative ingredients, ensuring a safe snacking experience.
The Best Allergen Free Snacks
Allergen-Free Breakfast Snacks
1. Dairy-Free Yogurt Alternatives
Plant-based yogurts made from coconut milk, almond milk, or soy milk cater to individuals with dairy allergies. Yogurt makes a tasty and quick snack in the morning. From mixed berry, strawberries & cream, and chocolate banana, you can really get creative with this one. Our personal favorite dairy-free yogurt is Oui.
Shop on Oui - Dairy Free Strawberry
2. Baked Cinnamon Apple Slices
Thinly sliced apples baked with cinnamon or other spices provide a naturally sweet and allergen-free snack option. They also pair perfectly with any type of breakfast you may be having!
Shop at your local grocery store.
3. Fruit Smoothies
Blended fruits with dairy-free milk alternatives like almond milk or coconut milk create a refreshing allergen-free beverage. Smoothies are great to have at any time of the day; however, there’s nothing quite like getting your day started with one.
Shop at your local grocery store.
4. Allergen-Free Muffins
Muffins are arguably one of the best breakfast snacks. Muffins made with alternative flours, such as almond flour or gluten-free blends, cater to individuals with various allergies. Find our favorite Allergen-Free Muffin Recipe below.
Cook on Allergy Awesomeness: Oatmeal, Banana, Chocolate Chip Muffins
5. Chia Seed Pudding
Chia seed pudding can be easily prepared overnight so you’re ready to go in the morning. Chia seeds soaked in dairy-free milk alternatives and sweetened with natural sweeteners create a creamy and allergen-safe snack.
Shop at your local grocery store.
6. Nut-Free Energy Balls
Wholesome balls made with seeds, oats, and dried fruits provide an energy boost without any nut allergens. Perfect for an early morning pick me up. Find our favorite Nut-Free Energy Balls Recipe below.
Cook on Yummy Mummy Kitchen: Nut Free No Bake Energy Balls
7. Allergen-Free Pancakes
What would a breakfast list be without pancakes? Pancakes made with alternative flours, such as rice flour or buckwheat flour, cater to individuals with various allergies. Find our favorite Allergen-Free Pancake Recipe below.
Cook on Momables: Gluten, Dairy, & Egg-Free Pancakes
Allergen-Free Savory Snacks
8. Beef Jerky
Looking for meat snacks? We’ve got you covered. Tasty and available in a variety of flavors, this protein-packed snack is perfect for anyone with common allergies. It’s healthy, will help keep you energized, easy to take on the go, and provides the perfect savory bite.
Shop on People’s Choice Beef Jerky: Old Fashioned Original - $6.99
9. Quinoa Salad
Portable and allergen-free, quinoa salad is packed with vegetables and dressings provide a nutritious snack option. Customize it to your liking!
Shop at your local grocery store.
10. Rice Noodle Cups
Rice noodle cups always seem to come in handy and are always delicious. Quick and easy rice noodle cups free from common allergens offer a savory snack for those with dietary restrictions.
Shop at your local grocery store.
11. Roasted Chickpeas
Crunchy and protein-packed, roasted chickpeas can be seasoned with various spices for a flavorful allergen-free snack. Grab a container of these and take them on the go with you.
Shop at your local grocery store.
12. Guacamole and Gluten-Free Tortilla Chips
Who doesn’t love chips and guac? Thankfully, creamy and flavorful guacamole paired with gluten-free tortilla chips creates a satisfying allergen-free snack.
Shop at your local grocery store.
12. Dairy-Free Cheese Alternatives
Plant-based cheeses made from ingredients like nuts, soy, or tapioca provide a dairy-free and allergen-safe alternative.
Shop on Violife Foods - Just Like Cheddar Slices
13. Gluten-Free Pretzels
Crunchy pretzels made from gluten-free flours like rice or corn are suitable for individuals with wheat allergies.
Shop at your local grocery store.
14. Veggie Sticks with Hummus
Fresh vegetables like carrots, cucumbers, and bell peppers paired with hummus provide a nutritious and allergen-safe snack.
Shop at your local grocery.
15. Popcorn
Plain popcorn kernels or specifically labeled allergen-free popcorn varieties are a satisfying and allergen-safe choice.
Shop at your local grocery store.
16. Rice Cakes and Crackers
Gluten-free and made from rice or alternative grains, these snacks can be enjoyed with various spreads or toppings.
Shop at your local grocery store.
17. Fruit and Vegetable Chips
Air-dried or baked chips made from fruits and vegetables offer a crunchy and healthy snacking option free from common allergens. Perfect when craving crispy treats.
Shop at your local grocery store.
Allergen-Free Sweet Snacks
19. Gluten-Free Granola Bars
Nutrient-rich and gluten-free, these bars often contain oats, seeds, dried fruits, and honey as alternatives to common allergens. Even better, granola minis are the perfect snack for kids to take on the go.
Shop at your local grocery store.
20. Seed and Fruit Bars
Bars made from seeds like chia, pumpkin, or sunflower, along with dried fruits, offer a delicious allergen-free snack option.
Shop at your local grocery store.
21. Allergen-Free Chocolate Bars
Dark chocolate bars that are free from common allergens like milk, nuts, and soy cater to chocolate lovers with allergies. For all sweet treat cravings, we personally love No Whey Chocolate. They offer a variety of different products like dairy-free chocolate chips, bars, and candies. Plus, they’re free from all top 8 allergens!
Shop on No Whey Chocolate: Chocolate Bar - Milkless - $2.95
22. Allergen-Free Trail Mix
A mix of dried fruits, seeds, and allergen-free chocolate or carob chips offers a portable and allergen-safe snack. Make this snack extra fun by adding things like cheese crackers and M&M’s. The perfect school snack.
Cook on Living Beyond Allergies - Easy Nut Free Trail Mix
23. Allergen-Free Rice Pudding
Made with dairy alternatives like coconut milk, rice pudding is a comforting and allergen-safe treat. Find our favorite Allergen-Free Rice Pudding Recipe below.
Cook on Go Healthy with Bea: Dairy Free Rice Pudding
24. Dried Fruit
A mix of dried fruits like mango, pineapple, and cranberries provides a naturally sweet and allergen-free snack option. With all the natural flavors, these delicious treats are perfect for anyone with an allergy.
Shop at your local grocery store.
25. Allergen-Free Fruit Bars
Fruit snacks, or these fruit bars, are one of my personal favorites on the list. Bars made primarily from fruit purees, like apple or strawberry, are a convenient and allergen-safe snack. Plus, these delicious bars are yummy, easy to take on the go, and are healthy! Can't ask for much more than that.
Shop on That’s it Fruit: Strawberry, Blueberry, and Mango Minis Variety Pack - $20.89
26. Allergen-Free Ice Cream
We all need ice cream in our lives. Non-dairy ice creams made from coconut milk, almond milk, or other plant-based ingredients are a delicious allergen-free dessert option. This frozen treat is hard to beat when it comes in flavors like mint chocolate chip and cookies and crème. Sure to be your next favorite snack.
Shop on NadaMoo: Cookies and Crème Pint - $14
27. Fruit Sorbet
Refreshing and free from common allergens, fruit sorbets made from real fruit are a delightful option for those with dietary restrictions.
Shop at your local grocery store.
Bottom Line
Understanding common allergens and the importance of allergen-free snacks is crucial for individuals with food allergies. Whether you're craving crunchy chips, creamy yogurts, or chewy bars, the market offers a variety of allergen-safe snacks to satisfy your cravings while ensuring your health and well-being.
Several of our most popular flavors of jerky are made without any major allergen.
It’s one of the healthiest, easiest, and tastiest snacks you can find. With such a wide variety of flavors and products, you can enjoy this snack without worries, and really embrace the world of allergen-free snacking!
