Allergy Friendly School Snack Ideas

Author: Elissa Eastgate- Naturopath BHSC  

With the ever growing number of children with allergies and intolerances these days, it can be a struggle to come up with snack ideas for lunch boxes.

The most common one's we see here at Sunnybrook include:

  • Eggs
  • Nuts (Including Tree Nuts)
  • Dairy
  • Soy
  • Corn
  • Fructose
  • Gluten

Most parents whose children have allergies or intolerances have to become very good at reading labels. It would be great for time poor parents to have easy allergy friendly go-to snacks for lunch boxes. Fresh whole foods are best, as you know exactly what your kids are consuming. However, I know this isn't always possible. No-one is perfect!
Here are some ideas to help you along the way.

Today I am focusing on Gluten Free, Nut Free, Dairy Free and Egg Free:

Unhulled Tahini or Nut Free Butters on Celery Sticks.

I recommend the unhulled variety as the hull is where the nutrition is. Tahini tastes like a bitter peanut butter, which I find most kids will go for. It's rich in calcium and good fats).
BioCheese (Soy free, dairy free alternative to cheese) on Crispbreads 

I have had great feedback from parents with this “cheese”. Give it a go.

Allergy-friendly Bliss Balls    

Most recipes include desiccated coconutcoconut oil, cacao and dates. You can also add rice flakes or quinoa flakes for added protein.

Gluten Free Protein Bars

To make your own you can throw together some sunflower seedspumpkin seedschia seedsrice flakespuffed millet or puffed brown rice and bind it together with coconut oil. These are high in protein, good fats and fibre.


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