Updated in 2023! Sending kids to a friend’s house, daycare, school, or even off to their first day at work can be nerve-wracking when they have food allergies or special diet needs. And even if you aren’t dealing with a nut allergy, your child’s classroom may have a “nut-free” policy. Either way, you may be left wondering what easy snacks are safe to pack. Don’t worry, we’ve put together an incredibly useful Nut-Free & Dairy-Free Snack List. It includes this printable of products followed by a list of budget-friendly homemade ideas and recipes.
Allergen Note: This post is for informational purposes only. Ingredients and processes are subject to change at any time. Always read the label and speak with the manufacturer if concerned about potential cross-contamination with an allergen. Only you can decide what is safe for your needs. If offering snacks to a food allergic person, consult with them or their guardian to be sure they consider the product safe for their needs.
Printable Nut-Free & Dairy-Free Snack List
Here it is: The Printable Nut-Free & Dairy-Free Snack List! You can also click the image above to access it. (But come back to enjoy the homemade ideas below, too!)
What it is: This Nut-Free & Dairy-Free Snack List includes over 100 easy to make snacks and store-bought options. The packaged goods include single-serve and multi-serve options, with all types of bars, munchies, and treats. All are free of peanuts, tree nuts, and dairy, based on company information. Most of the items are also egg-free and plant-based, and many are gluten-free and top allergen-free, too.
More Easy Dairy-Free & Nut-Free Snacks
If you need snacks now, are on a budget, want control of the ingredients, or could just use some more inspiration, this list of homemade dairy-free and nut-free snacks has you covered. Most of the following can also be made gluten-free, top allergen-free, and plant-based!
Stir together 1 cup rolled or quick oats, 1/2 cup allergy-friendly mini semi-sweet chocolate chips or dried fruit, 1/2 cup ground flax seed, 1/2 cup nut-free “peanut” butter, and 1/3 cup liquid sweetener. Roll into balls and freeze for 1 hour. You could also substitute your favorite nut-free “peanut” butter in our Busy Day Protein Balls Recipe and High Calcium Snack Balls Recipe.
In a jar, layer fresh fruit with dairy-free and nut-free yogurt alternative. Pack it with allergy-friendly granola. See the Snack List for brand options, or use the nut-free option in my Basic Homemade Granola Recipe. For the yogurt, So Delicious is our favorite. They offer unsweetened varieties as well as fun flavors.
Drain, rinse and pat dry 1 can of chickpeas. On a baking sheet, toss the chickpeas with 1 tablespoon olive oil, ¼ teaspoon salt, and desired seasonings. Roast at 400ºF for 20-30 minutes, stirring every 10 minutes. This can work with other legumes, like edamame or lentils, too.
Sweet Potato Chips
With a mandolin, thinly slice a sweet potato. Toss lightly with olive oil and salt, and lay in a single layer on lined baking sheets. Bake at 375ºF for 25-30 minutes. This also works with potatoes and other root vegetables, like carrots, beets, and parsnips. You can also sprinkle on herbs and spices before baking. With sweet potatoes, we like cinnamon or smoked paprika.
Ants on a Log
Spread nut-free “peanut” butter in celery sticks. Top with red “ants” (dried cranberries) or black “ants” (raisins). It might seem old school, but this simple snack is still an easy way to get kids (and adults!) to enjoy a healthy snack.
Chips & Guacamole
Smash the flesh of 2 avocados with 1 small minced onion, 1 smashed garlic clove, the juice of 1 lime, and salt and pepper to taste. Optionally stir in 1 chopped ripe tomato. Serve with allergy-friendly chips and sliced vegetables. Most plain tortilla chips are made without milk and nuts, but see our Snack List for chip brands that shun these allergens in all flavors.
Core an apple and slice horizontally into rounds. Optionally dip the rounds in citrus to prevent browning. Top with an allergy-friendly spread, like sunflower seed butter or soy butter. Sprinkle with cinnamon or allergy-friendly granola. See our Snack List for options. And for some other fun twists, try these Healthy Caramel Apple Nachos or the nut-free option with these Apple English Muffin Rounds.
Cut homemade or allergy-friendly waffles into pieces or strips. Serve with maple syrup and nut-free “peanut” butter for dipping. I typically use our Classic Dairy-Free Waffles Recipe. For gluten-free needs, you can make these Gluten-Free & Dairy-Free Freezer Waffles.
Air pop popcorn and drizzle with coconut oil or dairy-free buttery spread. Toss with salt, to taste, or sprinkle on favorite spices. Some other fun seasoning ideas include Cheesy Dairy-Free Popcorn, Barbecue Popcorn, Lemon Poppyseed Popcorn, Apple Cinnamon Popcorn, and Honey Matcha Popcorn.
Make breadsticks made from easy pizza dough with dairy-free marinara for dipping. A lot of grocery stores carry pizza dough in the refrigerated section, and it’s often dairy-free and nut-free. But it’s also quite easy to make your own Pizza Dough. You can either bake it in a rectangular pan and cut into strips once baked, or roll the dough into “sticks” and bake. For gluten-free needs, try our favorite Gluten-Free Pizza Dough.
Serve carrot sticks, celery, jicama sticks and whole wheat or gluten-free pita wedges with a favorite allergy-friendly dip, like salsa, hummus, or guacamole (above). You could also try an allergy-friendly Queso Dip.
Place green soybean pods in a bowl and generously salt. Rub vigorously, and let sit 15 minutes. Boil uncovered for 5-6 minutes. Drain and serve. You can buy frozen edamame pods at many stores, including Costco. For some added flavor, toss the cooked pods with a some spices.
Drizzle kale leaves with just enough oil to very lightly coat. Sprinkle with salt and other seasonings as desired. Bake at 350º for 10-15 minutes or until the edges just begin to brown.
Seed Butter Sandwiches
Add jam, sliced bananas, or spices and use allergy-friendly bread with your favorite seed butter or other nut-free butter spread. For the bread, we love Silver Hills Bakery and their sister gluten-free brand Little Northern Bakehouse. They run their own dairy-free facilities, and also shun peanuts and tree nuts. See the Snack List for some great seed butter options.
Place 1 cup lite canned coconut milk, ¼ to ⅓ cup chia seeds, 1 teaspoon vanilla extract, ½ teaspoon lemon zest and a pinch of sea salt in a blender and puree until smooth. Or just stir the ingredients together. Cover and chill to thicken. I offer some options in my Dairy-Free Vanilla Chia Pudding Recipe, and you can try something different with this Strawberry Chocolate Chia Pudding or Dairy-Free Yogurt Chia Pudding.
Spread hummus on soft allergy-friendly tortillas. Top with lettuce, red pepper strips, shredded carrots or other favorite toppers. Roll up and slice. You can usually find an allergy-friendly brand of hummus at the store, but you can also make your own. There are fun flavor options, like Olive Hummus, Black Bean Hummus, Beet Hummus, and Roasted Garlic & Caramelized Onion Hummus. For healthy dairy-free and nut-free tortillas, we really like the sprouted varieties from Angelic Bakehouse.
Custom Trail Mix
Toss favorite dried or freeze-dried fruits, allergy-friendly chocolate chips (like Enjoy Life), crystalized ginger, seeds, cereal, or other favorite munchable combos into a baggie together. If concerned about potential cross contamination with allergens, avoid buying your trail mix ingredients in the bulk section of the grocery store.
These do take just a little more work than some of the other suggestions, but muffins are pretty quick and easy to make, and you can freeze them to enjoy whenever a snack is needed. My Basic Dairy-Free Muffins are a great place to start. The recipe is easy and includes dozens of possibilities.
Dried Fruit Snacks
If you have a dehydrator or your oven works at a low temperature, you can make your own dried fruit from produce at the store or in your own backyard! You can also slow bake your own Fruit Leather.