Kids are always on the move, and from time to time, they need an extra energy boost to keep them both fueled up and filled up on all right nutrients.
However, since major allergens like peanuts and tree nuts are often off-limits at schools or summer camps, your kids’ favorite pick-me-ups often need to be school-safe snacks, too.
So what’s a hungry snacker to do? Get creative! We’ve rounded up 15 ideas for peanut-free snacks for school. These allergy-friendly snacks are nutrient-packed, portable and peanut-free, offering your kids an energy boost with a nutritional kick.
1. Greek Yogurt
These days, grocery stores are full of options for this tasty delight. Top with fresh fruit or low-sugar granola or eat it plain. This calcium-rich treat packs about 15 grams of protein in a one-cup serving.
2. Homemade Trail Mix
In a zip-close bag or easy-open Tupperware, simply combine raisins (or your child’s favorite dried fruit), seeds such as sunflower, pumpkin or roasted soybeans, and whole grain cereals. Shake it up to mix!
3. Strawberry-Topped Brown Rice Cakes
Schmear some cream cheese over brown rice cakes and top with sliced strawberries for a light yet filling snack that your kid can take on the go.
4. Air-Popped Popcorn
High in fiber, this munchable snack rarely fails the kid test. Add seasoning for extra flavor, or get creative with coconut oil or cinnamon. For a ready-made popcorn option, try Angie’s Boom Chicka Pop.
5. String Cheese
Pack some protein plus calcium with this kid-favorite snack, which works well on its own, paired with an apple or as a lunch addition.
6. Whole Grain Crackers With Spread
Whole grain crackers are the perfect vehicle for a variety of fun spreads, like whole-fruit jam, sunflower seed butter or another peanut butter alternative. Another tasty topping idea for these nut-free snacks: cottage cheese paired with jam or fresh blueberries.
7. Avocado Toast
Layer mashed avocados on whole wheat toast and sprinkle with a touch of pepper. Avocados are especially high in heart-healthy monounsaturated fats.
8. Crunchy Veggies With Hummus
Get creative with a colorful combo of sugar snap peas, sliced cucumbers, sliced carrots and jicama sticks with hummus for dipping. The complex carbohydrates in these kid-friendly vegetables offer a steady stream of energy, while the chickpeas and tahini in the hummus give your kid an iron boost.
9. Vegetable Chips
Veggies sliced, seasoned and popped in the oven make perfectly crispy, crunchy nut-free snacks for kids. Looking to save time? Many conventional grocery stores now carry several pre-packaged variations! To get the best one, compare nutrition labels and choose an option with lower sodium.
10. Allergy-Friendly Fruit Bites
No fresh fruit in the fridge? You can still load up your kid’s lunchbox with the same vitamin-rich goodness! Nurture Life’s perfectlyfree Fruit Bites have no preservatives or artificial ingredients, and they offer a ½ serving of fruit in each packet. Made without any of the Big 8 allergens, they’re allergy-friendly snacks that are school-safe and naturally delectable.
11. Fresh Berry Mix
Throw together some strawberries, blueberries, raspberries and blackberries, and you’ll have a juicy-sweet combination high in antioxidants, fiber, vitamin C and vitamin E.
12. Banana Popsicles
Bananas make great frozen treats! Simply cut a full banana in half, stick in a popsicle stick, coat in your kid’s favorite peanut butter alternative and dip in toppings like coconut or sunflower seeds. Stick each popsicle in the freezer for a few hours and enjoy!
13. Apple Chips
A crunchy treat, apples are high in vitamin A (a powerful antioxidant) as well as vitamin B and fiber. These homemade apple chips stay crispy all day, making them a great grab-and-go option for peanut-free snacks for school.
14. Whole-Fruit Leathers
Easy, portable and perfect for kids on the go, these convenient nut-free snacks offer an energy lift without the preservatives that are found in most conventional brands.
15. Red and Green Grapes
High in antioxidants, grapes are one of the ultimate allergy-friendly snacks to take on the go. In warmer months, pop them in the freezer for a few hours for a cool, refreshing twist.
Finding peanut-free snacks for school that are still healthy, convenient and kid-friendly can be challenging. Use this list as a starting point for quick, nut-free snacks between meals. Looking for even more kid-friendly snacks? Check out our snack ideas for playdates!
If you have any questions about common food allergies, school-safe snacks or child nutrition in general, don’t hesitate to contact our experts at firstname.lastname@example.org!