Healthy Peanut-Free Snacks for Children
Safe Snacking
If your child has a peanut allergy, you might need to get a little creative at snack time. A lot of packaged foods are off-limits, but some quick and easy-to-make treats can keep your youngster satisfied when hunger strikes between meals.
Air-Popped Popcorn
This homemade version is a lot healthier than the kind you buy at the movies. Use an air popper, which doesn't need oil, to make a low-fat, high-fiber snack. A 1-cup serving will fill up your child far more than a bag of potato chips.
Fresh Fruit
A serving of fruit is a healthy way to satisfy your kid's sweet tooth. Don't limit yourself to apples and bananas. You can also make kebabs with chunks of melon and berries, or pop some types of fruit, like grapes, into the freezer for a few hours to make them even sweeter.
Edamame
Look for these tender green soybeans in the frozen section of your grocery store. Steam or microwave them, and sprinkle with a little salt. Your kids will have fun popping the beans out of their pods.
DIY Trail Mix
Skip pre-packaged versions since they often contain peanuts. Make your own instead. Your kids can help choose their favorite ingredients. Try a mix of peanut-free cereal and pretzels, dried fruit, soy nuts, and popcorn. If your allergist says they're safe for your child to eat, you could also add pumpkin seeds.
Creative Deli Wraps
For an on-the-go snack, wrap a slice of ham, chicken, or turkey around a cheese stick. If your kid doesn't eat or like meat, make a veggie version. Spear a cube of mozzarella cheese, a grape tomato, and either a slice of pickle or pitted black or green olive onto a toothpick.
Yogurt
Most kids like the creamy, tangy taste of yogurt or a drinkable version called kefir. It's a protein-rich snack that's high in calcium and vitamin D. But read the label carefully. Avoid plant-based or nondairy yogurts and frozen ones, as well as any kind that comes with add-ins like granola, cereal, or cookies. Those types might contain peanuts and tree nuts.
Celery With Cream Cheese
It's hard for kids to resist celery's crunch -- and few snacks are as easy to prepare. Simply fill freshly cut celery sticks with a swipe of low-fat cream cheese. You can sprinkle a few raisins on top for a sweeter treat.
Veggies and Dip
Match a colorful combo of carrot sticks, zucchini slices, and pepper strips with a nut-free dip. Try avocado mashed with lemon juice, or make your own ranch-flavored dip. Mix a quarter-cup of buttermilk with a half-cup of plain Greek yogurt and a quarter-cup of mayonnaise. Add half-teaspoon each of dill, garlic powder, and onion powder, and a healthy sprinkle of parsley. Salt to taste.
Hard-Boiled Eggs
They have lots of nutrients that range from B-vitamins to zinc. Plus, they're fun to eat. Show kids the best way to peel a hard-boiled egg: Gently roll it back and forth along a hard surface first to loosen and crack the outer shell.
Frozen Fruit Bars
Some types of ice cream contain peanuts or may come into contact with them as they're made. The next time your kid's craving something cold and sweet, try a frozen fruit bar instead. As with all packaged foods, check the label first to make sure the brand you buy is peanut-free. You can also make your own. Pour pureed fruit into a frozen pop mold and put it in the freezer.
Turkey Burger Bites
For a hearty snack, cut a cooked turkey burger into bite-sized pieces. Put it on a skewer with pieces of peanut-free pita bread and cheese. Add your child's favorite burger toppings, like onion, tomato, or lettuce. Don't forget an allergy-friendly brand of ketchup or mustard for dipping.
Sources Medically Reviewed on 07/16/2021 Reviewed by Neha Pathak, MD on July 16, 2021
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SOURCES:
Penn State Extension: "Food Preparation for Children with Peanut Allergies."
TeensHealth: "Nut and Peanut Allergy."
EatRight.org: "Smart Snacking Tips for Kids," "Nifty After-School Snack Ideas."
American Heart Association: "Healthy Snacking," "Popcorn as a Snack: Healthy hit or dietary horror show?"
UCSF Benioff Children's Hospitals: "Encouraging Your Child to Eat Fruits and Vegetables."
Cleveland Clinic: "9 Best Tips for Healthier Popcorn."
Intermountain Primary Children's Hospital: "Peanut and Tree Nut Allergy."
Harvard T.H. Chan School of Public Health: "Nutrition: Yogurt."
Produce for Better Health Foundation: "Top 10 Ways to Enjoy Edamame (Green Soybeans.)"
Keck Medicine of USC: "9 Health Benefits of Eating Eggs for Breakfast."
Diabetes Food Hub: "Hard Boiled Egg," "Veggie Dip Cups."
Cincinnati Children's Hospital: "Allergy-Friendly On-The-Go Snacks."
American College of Allergy, Asthma, & Immunology: "Avoid seeds if I have nut allergies?"
Michigan Nutrition Standards: "20 Healthy Classroom Snacks."
Reviewed by Neha Pathak, MD on July 16, 2021
This tool does not provide medical advice. See additional information.
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional medical advice, diagnosis or treatment and should not be relied on to make decisions about your health. Never ignore professional medical advice in seeking treatment because of something you have read on the WebMD Site. If you think you may have a medical emergency, immediately call your doctor or dial 911.
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