15 Allergy-Free Snacks Your Child Can Bring to School

With nearly 6% of children having a food allergy, choosing allergen-free snacks for your children to bring to school is important.

Whether your child has a food allergy or your child’s school has a strict policy on allergy-free snacks, you might be looking for snacks that don’t contain common food allergens.

There are many nutritious, kid-friendly snacks that are allergen-free.

Here are 15 allergy-free snacks that are healthful and free from the most common food allergens:

1. Fresh fruit: Fresh fruit, like apples, clementines, and pears, is a safe snack for your child to bring to school. While some children are allergic to certain fruits, fruit allergies are much less common than other food allergies.
2. Veggie sticks and hummus: Vegetable allergies are less common than other food allergies. Vegetables and hummus provide important nutrients like vitamins, minerals, and fiber. However, hummus often contains tahini, which is made of sesame seeds, a common food allergen. To make an allergy-friendly hummus at home, blend chickpeas, olive oil, salt, and lemon juice in a food processor until smooth. 
3. Rice cakes with sunflower seed butter: Sunflower seed butter is an allergy-friendly alternative to peanut butter and tree nut butter. Smear some sunflower butter on rice cakes, which are naturally gluten-free.
4. Turkey sticks: Turkey sticks are a protein-dense snack that is usually safe for kids with common food allergies. When buying turkey sticks, make sure to purchase products free from allergens like wheat and soy.
5. Dried fruit: For a more nutritious alternative to candy, try dried fruit. Dried fruit, such as dried strawberries and dried mango, is chewy, sweet, and allergy-friendly.
6. Roasted chickpeas: Dried chickpeas provide a filling source of plant-based protein, making them more nutritious than other salty snack foods, like chips. It’s possible to be allergic to chickpeas, but chickpea allergies are much less common than allergies to foods like peanuts and soy.
7. Trail mix: For a kid- and allergy-friendly spin on traditional nut-based trail mix, try a mixture of pumpkin seeds, dried cherries, and chocolate chips. 
8. Coconut yogurt: Coconut yogurt is free from cow’s milk and is a safe alternative for kids with dairy allergies. Make a yogurt parfait with coconut yogurt, berries, and nut-free granola. 
9. Guacamole and plantain chips: Avocados provide nutrients like healthy fats, magnesium, and vitamin E. Pair guacamole with crunchy, gluten-free plantain chips. 
10. Chicken salad: For a protein-rich, kid- and allergy-friendly snack, whip up some chicken salad. Use a milk- and egg-free mayonnaise or alternative dressing to avoid these allergens. Serve it with fresh vegetables or gluten-free crackers. 
11. Smoothies: Premake a batch of allergy-free smoothies for your child to take to school. Try a combination of vanilla pea protein, frozen berries, and coconut water for a nutritious drink. 
12. Turkey and veggie meatballs: For a high-protein snack, premake meatballs with ground turkey and veggies like chopped carrots and broccoli. If using a filler, find gluten-free bread crumbs that don’t have other common allergens. Serve the meatballs with a dairy-free dipping sauce.
13. Stuffed dates: For a healthy twist on candy bars, stuff pitted dates with sunflower seeds or sunflower butter. Top the dates with milk-free chocolate chips.
14. Turkey and veggie roll-ups: Make roll-ups with turkey slices, lettuce, and carrot strips. Serve the roll-ups with a dairy-free ranch dipping sauce. Be sure to read the ranch label to avoid other common allergens.
15.  Gluten-free banana muffins: Make your kid’s favorite muffins allergy-friendly by subbing in gluten-free flour and using applesauce in place of eggs. Be sure to avoid adding nuts, as these are common ingredients in many traditional banana bread and muffin recipes.

Keep in mind that it’s possible for children to be allergic to ingredients in the snacks listed above. If your child has multiple food allergies, it’s best to consult an allergist if you have questions about preparing safe meals and snacks.

Many foods can trigger allergies, but nine major allergens cause most food allergies. The “Big Nine” is a term for the nine foods responsible for 90% of food-based allergic reactions in the United States.

The foods that most commonly cause allergic reactions are:

1. Cow’s milk
2. Hen’s eggs
3. Fish
4. Shellfish, such as crab, lobster, and shrimp
5. Tree nuts, such as almonds, walnuts, and pecans
6. Peanuts 
7. Wheat
8. Soybeans
9. Sesame seeds

Although food allergies aren’t always severe, some children with food allergies could develop serious reactions, such as anaphylaxis, after consuming certain foods. Anaphylaxis is a life-threatening allergic reaction that can cause swelling of the throat, breathing difficulties, and even death.

Packing allergy-free snacks can protect your child and others at school from allergic reactions. If your child attends preschool with a child who has severe food allergies, you may need to pack snacks without their food allergens to avoid accidental exposure. 

Schools may even require that you pack allergy-free snacks. Some states, including Arizona, Connecticut, New York, Pennsylvania, and Texas, have statewide guidelines for food allergy management in schools. For example, your child’s school may not allow peanuts in classrooms to protect children with peanut allergies.

Packing allergy-free snacks for your child to bring to school can help keep them and other children safe.

Make nutritious, allergy-friendly snacks by using whole ingredients like fruits, vegetables, turkey, and sunflower butter. Avoid common food allergens like peanuts, tree nuts, and wheat.