When shopping for allergy-friendly snacks, prioritize options that are high in fiber, protein, and good fats. It can also be helpful to look at the ingredient list to double-check that the snack is really without any allergens. We researched a variety of options, considering their ingredients, nutritional value, convenience, availability, and price. Here are the best allergy-friendly snacks that kids can take to school, according to a dietitian. These pouches are our top pick because they’re versatile, nutritious, and free from allergens. Made from organic roasted sunflower seeds, these packs are chock full of healthy fats, 8 grams of plant-based protein, and 3 grams of dietary fiber. Sunflower seeds are also high in vitamin E, a potent antioxidant that reduces inflammation. They are also Non-GMO Project Verified and certified gluten-free. The individual packets are easy to pack in a lunch, making it easy to pair with fruit like an apple to add protein at snack time. They’re also great for making an SB&J—SunButter and jelly sandwich—so your child never has to feel left out at lunchtime. Just be sure to knead and squeeze the pack. Oil separation naturally occurs, and this helps mix it up. You can feel good about giving these pouches to your kids, not only because they’re allergy-friendly but because they’re also nutritious. The first ingredient is organic apples, followed by organic apple puree concentrate and organic lemon juice concentrate. Since apples are the first ingredient, each pouch contains three grams of fiber: more than most seemingly healthy kid foods on the market. While these do have 13 grams of sugar per pouch, it’s all naturally occurring from the apples with no added sugar. GoGo Squeez pouches are nut-free, dairy-free, vegan, kosher, organic, and non-GMO. Basically, unless you’re allergic to apples or lemons, there’s no need to worry about these sweet snacks. With 2% milkfat and real fruit like raspberries, blackberries, and strawberries, kids love slurping these pouches because they’re creamy and delicious. Pro tip: you can also freeze them for a sweet treat; however, we realize this may not work well for school lunch. The ingredients in Siggi’s Kids Pouches are low-fat milk, milk protein concentrate, fruit, cane sugar, natural flavors, fruit pectin, and live active cultures—also known as probiotics. Probiotics keep your kiddo’s gut healthy. One pouch has 60 calories, six grams of sugar, and five grams of protein. Yogurt lacks fiber, but you can mix in chia seeds or flaxseed to add some. One cup has 2 grams of fiber, 2 grams of protein, 4.5 grams of fat, and 35 calories. Along with sea salt, you can also get flavors like white cheddar and kettle corn. Buy a big bag and portion out yourself, or get the single-serve packs, which are easy to stash in a lunchbox, backpack, or car. As if that’s not enough to make you want to stock your pantry with these bars, they also taste delicious with flavors like Cinnamon and Oats, Spiced Ginger Apple, and Triple Berry Blend. All bars are made with seeds instead of nuts to stay allergy-friendly and are non-GMO, vegan, gluten-free, and kosher, with whole food ingredients that pack essential nutrients for growing kids. Each bar has about 190 calories, nine grams of heart-healthy fats from seeds, three grams of fiber, seven grams of added sugar, and five grams of protein. Go ahead and hit “subscribe to save” because you’ll always want to have these handy. And Enjoy Life cares about taste and nutrition too. In place of eggs, they mix in applesauce, baking powder, and flaxseed. Their bars have high-fiber, gluten-free grains, including quinoa and buckwheat. Your kids will love these chewy carrot cake bars, which are sweetened with raisins. And you’ll love that they actually have carrots, plus no added sugar. One bar has 160 calories, 9 grams of fat, 2 grams of fiber, 8 grams of sugar, and 3 grams of protein. These granola minis are packed with gluten-free oats, raspberries, cranberries, sunflower oil, and vegetable extracts to name a few of the allergy-friendly ingredients. They come in single-serve packs that are easy to pack in a lunch sack or backpack. One pouch has 90 calories, 3 grams of fat, 2 grams of fiber, 6 grams of sugar, and 1 gram of protein. Along with being nut-free, organic, dairy-free, gluten-free, and vegan, Made Good also prioritizes supporting organic farmers and minimizing waste. Good for your kiddos and good for the environment. Bare believes less is more. They thinly slice apples and then bake them for a sweet and crunchy snack that’s gluten-free, fat-free, non-GMO, and has no added sugar. Along with apple chips, they have other varieties, including banana, beet, pineapple, and carrot chips. Depending on your child’s allergy and the school’s guidelines, products processed in a facility with nuts might be a no-go as well. Snacks with dairy and gluten, for example, might be okay, while nuts might not. Check with your child’s classroom and school for their specific policies. The more whole food ingredients in the product, the better. For example, oats, raisins, or apples are excellent ingredient choices to keep your child fueled and ready to learn.
Nutrients
Some snacks are allergy-friendly but they lack nutrients. When you remove nuts and wheat from products, for example, you lose healthy fats and fiber. Therefore, check for products that are high in fiber, protein, and healthy fat but low in added sugar.
The American Academy of Pediatrics recommends that kids’ snacks are less than 200 calories, less than 200 milligrams of sodium per serving, and are low in fat and sugar.
What Experts Say
“There are lots of allergy-friendly snacks that still provide nutrition! Aim for snacks made from whole foods like beans or chickpeas, seeds, or dried fruits or veggies and limit those made with more than 4 grams of added sugar per serving. To make sure it’s safe for school, be sure to read the ingredient list as marketing claims on the front of the package can sometimes be misleading.” —Sarah Anzlovar, MS, RD Also, look for information about the facility where it was produced. For example, “This product was produced in a facility that has tree nuts.” Depending on the severity of your child’s allergy, this may or may not be an issue. Talk to your child’s doctor to be sure. You can also reach out to food companies and ask them about how their products are produced. They are mandated to disclose what’s in the product.
Why Trust Verywell Family?
As a Registered Dietitian and toddler mom, you can trust Lainey Younkin, MS, RD to recommend healthy snacks to you that are also safe for your kids with food allergies. All products have been thoroughly vetted to make sure they are free from the top allergens and are not only safe but also nutritious.
