Allergy-free snacks are quite popular these days, and with an estimated 32 million Americans said to have food allergies, it is not hard to see why.
The trick, however, is finding an allergy-free snack that you actually want to eat. Some allergy-free options fall short in the flavor department.
Fortunately, we’ve put together this list of allergy-free snacks to help you out. From allergy-free snacks for school lunches to satisfying comfort foods for home, the following snacks have you covered!
Common Ingredients to Avoid for Allergy-Free Snacks
Food sensitivities and food allergies are incredibly common but knowing how to find and identify allergy-free snacks can be tricky.
When you, your child, or someone you know, has a food allergy, it can be hard to know exactly what ingredients are safe and what ingredients are not.
While the reactions and severity of allergic reactions can vary from person to person, they should always be taken into consideration.
- Tree nuts
Additional allergens recognized by the CFIA:
The US Congress passed the Food Allergen Labeling and Consumer Protection Act of 2004 (FALCPA) that identified the first 8 allergens listed above and legislated that they be identified on all food labels and packaging. These allergens account for 90% of food allergies and serious allergic reactions in the United States.
In April 2021, congress signed the Food Allergy Safety, Treatment, Education, and Research (FASTER) Act which identified sesame as a 9th major allergen. But, this update does not go into effect until January 2023 so be aware that sesame may not be labeled as an allergen until that time.
Harvest Snaps products adhere to these regulations but also to those established by the CFIA. And, good news, our products do not contain sesame!
Tips for Preparing Allergy-Free Snacks
When shopping for allergy-free snack options, reading the label is an absolute must. It is the only way you can avoid allergy-causing ingredients. But when preparing your own snacks, be sure to read the label of all of your chosen ingredients.
- Even if the ingredient itself is free from all common food allergens, it may have been packaged or prepared in a plant that also contains nuts, soy, or dairy products, for example.
- Try to find ingredients for your allergy-free snacks that are prepared in allergen-safe facilities.
- Allergens may appear in a few different ways on a label. First, they may appear in parentheses beside the ingredients listed like, “lecithin (soy),” “flour (wheat),” and “whey (milk).” Or, they may be identified immediately following, or beside, the ingredients list in a statement that says “Contains:” followed by the allergen. Or, finally, some brands voluntarily add “May contain,” “Packed on shared equipment with,” or “made in a facility that also manufactures products containing.”
- Allergens can pop up in unexpected places. Gluten, for example, is a protein found in wheat, rye, and barley. And because these ingredients, or things made from these ingredients, show up on lots of foods (like salad dressing and soy sauce), concerned shoppers need to look for gluten-free labels or do a deep dive into listed ingredients before buying. Remember, even foods labeled wheat-free can contain gluten!
Allergy-Free Snacks You Are Sure To Love
Nut-free snacks and gluten-free snacks are some of the most popular snack searches but we know the allergy landscape is more complicated than that. So, we have provided you with a range of snack options to satisfy any type of snacker while also covering a range of allergy-free options.
Not all of these snacks will be free from EVERY allergen. We have identified at the top of the recipe or description what allergens are eliminated, allowing you to make a quick and easy decision.
Quick and Easy Fruit Dip
This allergy-free snack is: Dairy-free, gluten-free, egg-free, soy-free
Most fruits make for perfect allergy-free snacks, but, sometimes, you want to mix it up a little! This dairy-free fruit dip can elevate any potluck fruit tray or satisfy even the pickiest of wee ones!
Serve this dip with sliced strawberries, pineapple chunks, apple slices, or pear slices.
- 1 cup of Coconut Butter (melted)
- ¾ cup of Full Fat Coconut Milk
- ¼ cup of Honey
- ½ tsp Vanilla Extract (optional)
- ½ tsp Cinnamon
- Place all ingredients in a large bowl and stir until combined.
- Serve immediately at room temperature.
- If you have any leftovers (and that’s a big IF!), store in the fridge in a closed container for up to a week. The dip will harden slightly when cold so allow it to warm to room temperature before serving.
Roasted Pumpkin Seeds
This allergy-free snack is: Dairy-free, gluten-free, nut-free, egg-free
Quick, easy, delicious. This fall favorite can be prepared with a number of wonderful flavors! Use the seeds from your Jack-O-Lanterns or fall pumpkin recipes, or roast some store-bought raw pumpkin seeds. Roasted pumpkin seeds is a healthy snack you can easily pack up and take along for a quick protein hit on your camping trip or other outdoor adventures!
- 2 cups pumpkin seeds
- 1 teaspoon salt
- 1 tablespoon olive oil
- ¾ teaspoon kosher or fine sea salt
- Place seeds in a 1 quart bowl; cover with water. Stir in 1 teaspoon salt; let stand, covered, overnight.
- Preheat oven to 200℉. Drain and rinse seeds; drain again and pat dry. Transfer to a 15x10x1 inch baking pan. Toss with oil and kosher or sea salt; spread in a single layer.
- Roast 1-1/2 to 1-3/4 hours or until crisp and lightly browned, stirring occasionally. Cool completely. Store in an airtight container.
To flavor your pumpkin seeds, you can add some spices during the tossing in step 2.
Consider adding: 2 teaspoons of chili powder, ½ teaspoon of cumin, and a pinch of cayenne.
Or for something a little sweeter, add a pinch of cinnamon, a pinch of cumin, a pinch of cayenne, and a teaspoon of honey.
Beware: if you are using fresh pumpkin seeds, they may make popping sounds when roasting in the oven. Do not be alarmed, this is entirely normal!
Harvest Snaps Snack Crisps and Harvest Snaps Crunchions
This allergy-free snack is: Gluten-free, soy-free, peanut-free, tree nut-free
While many of the snacks on this list are easy to make and prepare, sometimes you want and need a snack you can just pull off the shelf and get munching!
Enter Harvest Snaps!
Snack Crisps are made with green peas, black beans, or red lentils and come in Lightly Salted, Tomato Basil, Caesar, Wasabi Ranch, Mango Chile Lime, Black Pepper, and Parmesan Roasted Garlic. With a pea pod shape and a delightful crunch, this snack will hit all the right notes!
Crunchions, made with red lentils, are a fun ring shape providing a playful crispy crunch! You can choose from an age-old classic flavor like Sour Cream & Onion or add a little bold and spicy sweetness to your life with Kick’n BBQ, or go for a little sweet sharpness with Tangy Sweet Chili!
Recipe Hack: Not only do Harvest Snaps make a great snack on their own, but they can also be added to some of your favorite dishes. Increase the flavor profile of your party mix or trail mix combinations. Or, use Harvest Snaps as a gluten-free alternative in savory recipes that call for bread crumbs!
Find Harvest Snaps products in a store near you by using our handy Store Locator!
Please Note: The Wasabi Ranch, Parmesan Roasted Garlic, Caesar, and the Sour Cream & Onion flavors contain dairy milk.
Zesty Ranch Popcorn
This allergy-free snack is: Gluten-free, egg-free, nut-free
Sometimes, you just need a little popcorn. Whether you’re planning a family movie night with the kids, or you’re looking for an easy, savory allergy-free snack, this flavorful option feels like a gourmet experience!
- 3 quarts of popped popcorn
- ⅓ cup melted butter
- ¼ grated parmesan cheese
- 2 tablespoons of ranch salad dressing mix
- 1 teaspoon dried parsley flakes
- ¼ teaspoon of onion powder
- Place the popcorn in an ungreased 13×9 inch baking pan. Combine the remaining ingredients; pour over popcorn and toss to coat.
- Bake, uncovered, at 350℉ for 10 minutes or until lightly browned. Serve warm.
Watermelon Lemon Tarts
This allergy-free snack is: Gluten-free, egg-fee, nut-free
For snackers with a bit of a sweet tooth, this delightful allergy-free snack is a dream come true. These sweet tarts are easy to make and provide a nice refreshing treat on a warm afternoon!
- 2 cups of cubed, seedless watermelon
- 1 cup of plain Greek yogurt
- 2 tablespoons of honey
- 1 ½ teaspoons of grated lemon zest
- 1 tablespoon of lemon juice
- Halved lemon slices, optional
- Line eight muffin cups with paper liners. Puree watermelon in a food processor; divide among prepared cups. Freeze for at least 1 hour.
- Mix yogurt, honey, lemon zest, and lemon juice; spoon over the watermelon layer. Freeze until firm, for 1 more hour. Top with lemon slices, if desired, before serving.
Simple Snack Mix
This allergy-free snack is: Egg-free, nut-free
Trail mix, snack mix, party mix, whatever you call it, this kid-friendly allergy-free snack can be customized to meet your allergy needs and flavor preferences!
Be sure to mix and play with textures to keep your mouth guessing! Adding Harvest Snaps creates the perfect amount of both flavor and crunch!
This recipe is so simple that it is actually a snack the kids can make themselves!
Here’s an idea to get you started!
- 2 cups miniature pretzels
- 2 cups yogurt covered raisins
- 4 cups golden raisins
- 4 cups dried cherries
- 4 cups Harvest Snaps Snack Crisps Lightly Salted
- Place all ingredients in a bowl and toss until combined.
Gluten-Free Snack Mix
This allergy-free snack is: Gluten-free, egg-free
Because gluten-free snacks can be hard to come by, and snack mixes are so popular, we thought we’d give you a second option! A little sweet and a little salty, this snack mix is perfect for a day on the hiking trail!
This allergy-free snack makes use of gluten-free cereals to create an irresistible blend!
- 5 cups of Cheerios or Chocolate Chex
- 4 cups of Apple Cinnamon Cheerios or Cinnamon Chex
- 1 cup salted cashews
- 1 cup dried banana chips
- 6 tablespoons of butter, cubed
- 1 cup sweetened, shredded coconut
- ¼ cup honey
- 2 tablespoons of baking cocoa
- ½ teaspoon ground cinnamon
- In a large microwave-safe bowl, combine the cereals, cashews, and banana chips. In a small microwave-safe bowl, melt butter. Add the coconut, honey, cocoa, and cinnamon; stir until blended. Pour over cereal mixture and toss to coat.
- Microwave, uncovered, on high for 4 minutes, stirring every minute. Spread onto waxed paper to cool. Store in an airtight container.
Double-check: Be sure to double-check the labels of each ingredient to ensure a gluten-free snack. And, if you need a nut-free snack, the cashews can be omitted without issue.
Black Bean Brownies
This allergy-free snack is: Gluten-free, nut-free
When it comes to scrumptious sweet snacks, gluten-free and nut-free options can be hard to find. This allergy-free snack recipe is so good, you won’t even notice the difference!
- 1 15 ounce can of black beans, drained and rinsed.
- ½ cup semi-sweet chocolate chips, divided
- 3 tablespoons of canola oil
- 3 large eggs, room temperature
- ⅔ cups packed brown sugar
- ½ cup baking cocoa
- 1 tsp vanilla extract
- ½ teaspoon baking powder
- ⅛ teaspoon salt
- Place the beans, 1/4 cup chocolate chips, and oil in a food processor. Cover and process until blended.
- Add eggs, brown sugar, cocoa, vanilla, baking powder, and salt. Cover and process until smooth.
- Transfer to a parchment-lined 8 inch square baking pan. Sprinkle with remaining chocolate chips. Bake at 350℉ for 20-25 minutes or until a toothpick inserted in the center comes out clean.
- Cool on a wire rack and cut into bars.
This allergy-free snack is: Gluten-free, egg-free, nut-free, dairy-free, soy-free
This brightly colored allergy-free snack option is sure to be a household favorite! Not only can it be used for dipping gluten-free crackers or your favorite tortilla chips, but it can also be used to top salads and veggie or fish tacos!
- 3 ripe mangos, diced
- 1 medium red bell pepper, chopped
- ½ cup red onion, chopped
- ¼ cup packed fresh cilantro leaves, chopped
- 1 jalapeno, seeded and minced
- Juice of 1 large lime (about ¼ cup of lime juice)
- ⅛ -¼ salt, to taste
- In a large serving bowl, add mango, red pepper, onion, cilantro, jalapeno. Drizzle with lime juice.
- Using a large spoon, stir the ingredients together. Season with salt to taste. For fullest flavor, let salsa sit at least 10 minutes before serving.
Fruits and Vegetables
This allergy-free snack is: Gluten-free, nut-free, dairy-free, egg-free, soy-free
While raw fruits and vegetables may not be the most exciting allergy-free snack, they are among your best options!
Healthier eating, in general, can improve your mood and provide your body with the nutrients it needs to function as it should.
When deciding what to eat, think of the rainbow. Eating a range of different colors helps to ensure that you can get a broad range of vitamins and minerals.
Start by choosing the fruits and vegetables that you love most. Doing so will ensure that you actually eat AND enjoy your snacks. From there, try to branch out and try some things you may not have tried before. No harm in experimenting!
Allergy-Free Snacks Made Easy
Finding allergy-free snacks doesn’t need to be complicated. While it may require you to choose your snacks with more care and careful consideration of ingredients, once you identify what works for you, throwing together the right snack is a breeze!
And remember, when you don’t have time to make and prepare snacks yourself, brands like Harvest Snaps provide a range of grab-and-go options that are gluten-free, soy-free, peanut-free, and tree-nut-free. They are truly an allergy-free snack you can feel good about!