125 Nut Free Lunch Ideas + Snacks, Gluten Free, Allergy Friendly

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Today we’re going to be talking all things nut free lunch ideas. I have nut free lunches for toddlers, kids, teens, and adults. An important distinction to make now, is that a nut allergy and a peanut allergy, are two different things.

Often times, people use the term “nut free” to combine nut and peanut allergies. Whilst this article will be covering both nut free lunch ideas and peanut free lunch ideas, make sure you’re using the correct lingo when it comes to communicating with others, searching online, and so on.

Need recipes for allergy friendly lunches? Grab my Gluten Free, Top 9 Free Lunches and Snacks Cookbook.

List of Tree Nuts

In case you’re reading this because you need nut free lunch ideas for a child in a nut-free classroom (and your child isn’t allergic to tree nuts), here’s a list of tree nuts. These are the nuts you’ll want to exclude from your child’s lunch and classroom snack each day.

Acorn
Almond (including Spanish Marcona Almond)
Beech Nuts (also called beechnut)
Black Walnut
Brazil Nut
Breadnut
California Walnut
Cashew
Chestnuts
Hazelnut (Filbert)
Heartnut (Japanese Walnut)
Karuka
Kola Nut (African)
Kurrajong (Australian)
Macadamia Nut (Bush Nut)
Palm Nuts
Pecans
Pili Nuts
Pine Nut (Pinon Nut)
Pistachios
Walnuts (English Walnut, Persian Walnut)

Easy Snacks to Pack (Non-Packaged)

Produce will always be the easiest type of snack you can pack in school lunches. Fresh fruit and fresh vegetables can not only be refreshing mid day, but also provide your child with a range of nutrients. The key is to pack something you know they already enjoy.

Depending on your child’s age, there are some types of produce that will require extra preparation, or should be skipped. For example, for preschoolers and toddlers (and even some kindergarteners), you’re going to want to quarter grapes so they’re no longer a choking hazard. Some hard foods like carrots will need to be sent shredded, or steamed to prevent choking.

Here are some of my fave easy snacks to pack into nut free lunches:

Apple Slices + Maple Sweetened Organic Sunflower Seed Butter
Cherry/Grape Tomatoes + Dip (be sure to quarter cherry tomatoes for small children since they’re a choking hazard, this is the tool that I use)
Carrot Sticks + Homemade Cream Cheese Dip
Cucumber Slices + Dip
Celery Sticks + Sunflower Seed Butter + Raisins and/or Cranberries
Date & Squash Dip + Bacon (my kids go wild for this one)
Homemade Applesauce + Pumpkin Seeds
Homemade Cereal Bars (I like to start with a zero sugar cereal like this one, and build from there)
Homemade Fruit Leather (I blend fruit, lemon juice, and a little organic maple syrup, then dehydrate in this unit)
Homemade Nut Free Nutella + Banana
Homemade Nut Free Trail Mix
Lunch Box Bell Peppers (these are mini peppers, and you can eat them like an apple)
Melon Balls + Cheese Cubes (or dairy-free cheese cubes)
Organic Pepperoni Rounds + Cheese Stick
Plain Yogurt + Drizzle of Honey + Fruit Slices (strawberries, bananas, etc.)
Snap Peas (or Edamame) + Dip
Steamed or Baked Pears (with maple and cinnamon) Topped with Homemade Granola
Sunflower Seeds + Chopped Dates

Packaged Nut Free Snacks to Explore

The good news about packing nut free lunches is that there are SOOOO many nut free and peanut free packaged snacks you can shop for these days. This list below is only a starting point.

If you’d like to see more than 100 Free-From Snack Brands, download this PDF. I include notes on any allergens, as well as what brands make so you know where to start. These are brands that are making granola bars, meat sticks, chips, cookies, puffed snacks, and everything else in between.

Applesauce (or other fruit sauces)
Cheese Crackers (such as Annie’s Organic Cheddar Bunnies, Patagonia Provisions Organic Vegan Cheese Crackers, or Everybody Eat Top 9 Free “Cheese” Crackers)
Crunchy or Toasted Beans (here’s an example)
Dried Sweet Potato Sticks (think sweet potato fries in terms of shape, but almost like a gummy/jerky experience)
Freeze Dried Sweet Potatoes
Freeze Dried Green Beans or Corn + Dip
Fruit Chips (these are usually sliced and crisped or freeze dried pieces of fruit)
Fruit Cups (look for brands that don’t add sugar)
Fruit Leather (look for basic/organic options without added sugar)
Graham Crackers
Grain Free Chips (these cassava strips are pretty good)
Meat Stick/Meat Bar/Meat Chips
Nut Free Granola & Nut Free Granola Bars
Nut Free Snack Bars (such as the ones from 88 Acres)
Plantain Chips (this is a good brand)
Pretzels (usually nut free, avoid filled pretzels which tend to contain peanuts)
Puffed Snacks (there are SO many to choose from and most are naturally nut free)
Rice Rolls or Rice Cereal Bars (be sure to review the sugar content since this is for school days when you really want to push brain boosting nutrients)
Seaweed (not super filling, but my kids loved the texture and flavour growing up)
Sweet Potato Chips

List of Nut-Free Spreads

To see a full list of brands that sell nut-free spreads, click here for my Allergy Friendly Spreads article.

Here are the types of butters/spreads you can purchase that aren’t made from tree nuts or peanuts:

Chickpea Butter (aka garbanzo bean)
Coconut Butter (be careful when buying this because not every brand sells a truly spreadable option)
Hemp Seed Butter (you have to LOVE the taste… you’ve been warned)
Oat Butter (also called granola butter)
Pumpkin Seed Butter
Sesame Seed Butter (Tahini)
Soy Butter (WOWButter is the most common brand you’ll see for this type)
Sunflower Seed Butter (SunButter is one of the most popular brands for this type)
Tiger Nut Butter (despite the name, it’s a tuber, not a tree nut)

For these different spreads, you’ll have options for organic, non-gmo, sweetened, unsweetened, and stone ground. Personally, I opt for pure butters, and absolutely don’t purchase anything that contains things like palm oil, etc., but to each his own.

Alternatives to a Classic PB&J

If you’re looking for great ideas that aren’t a peanut butter sandwich, I’ve got you covered. Here are some ideas to get you started, and you can also take a look at this expanded article that has a LOT more delicious ideas.

BLT Wrap (you can use a wheat, gluten free, grain free, or even coconut wrap for this)
Cheese Quesadilla + Salsa + Black Beans
Chicken Parm Sub
Meatball Sub
Cream Cheese + Fruit Sandwich
Egg Salad Sandwich
Guacamole + Roast Beef Sandwich
Honey Mustard Shredded Chicken Sandwich with Diced Tomatoes
Hummus & Veggie Sandwich
Mixed Deli Meat Sandwich (think, loads of meat, tomato slices, some lettuce, maybe mustard and mayo…)
Onion Bacon Jam + Roast Chicken Sandwich
Pesto + Cheese + Tomato Sandwich
Roast Beef Sandwich
Shredded BBQ Chicken Sandwich
Spicy Shredded Chicken Sandwich (there are SO many different spice agents you can use to create a variety of options to rotate thru)
Spread + Banana Slices Sandwich (use a peanut butter alternative, spread that on, then top with banana or strawberry slices)
Tuna Salad Sandwich

Easy Nut-Free School Lunch Ideas

Want to know the BEST nut-free school lunch to send? The one food that’s going to save you so much time and energy? Leftovers. It’s always going to be leftovers from dinner because it’s so easy to grab and pack.

Second to that will be food you’ve batched cooked. Those items can be thawed the night before, or in some cases (like with waffles and pancakes) can be thawed in the lunch box. Personally, I leaned HARD into leftovers and freezer food when it came to making nut free lunches for my kids (also gluten free, dairy free, and a lot more frees).

Now, here are some easy nut-free school lunch ideas that are a mix of items you can make fresh (whilst breakfast is cooking), or make in advance:

Bacon Pesto Pasta (make bacon for breakfast, boil pasta whilst it cooks, use a little of the bacon, and grab pesto from the fridge or freezer)
Cold Pasta Salad (can be made with wheat or gluten-free pasta)
Egg Salad Sandwich + Chips + Fruit
Fried Rice Leftovers + Protein Balls
Homemade Chicken Stir Fry + Pita/Wrap (this can easily be made soy-free by switching out your sauce)
Homemade Meatballs + BBQ Sauce
Homemade Waffle Leftovers (from your freezer) + Veggies + Dip
Layered Bean Dip (refried beans, shredded cheese, taco seasoned ground meat, guacamole, sour cream, salsa, chips for dipping)
Leftover Pancakes from Breakfast + Deli Meat (you can even eat it like a little taco)
Oven Roasted Potatoes + Dip + Protein Balls + Fresh Fruit
Pasta + Red Sauce + Steamed Veggies
Shredded Curry Chicken Wrap + Produce + Dip (make the chicken for dinner, combine with tortilla or wrap, lettuce, diced tomatoes)
Snack Lunch (think charcuterie, fat + protein + crunchy + salty)
Tortilla Pizza Rollup
Yogurt Parfait (plain yogurt + little sweetener of choice + homemade nut free granola + berries)

Super Tasty Nut Free Lunch Ideas

OK, if you’re feeding a nut free foodie, or you yourself are a bit of a foodie, here are some tasty nut free lunch ideas that will require a little more work. However, the tastebud ROI is fabulous!

Baked Pizza Pockets (roll out a pizza dough, add tomato paste, seasonings, some random toppings, fold the dough over to seal, and bake)
Burgers or Sliders (can be made fresh, or you can use leftover burger patties from dinner)
Candied Smoked Salmon Cubes + Grilled Peaches (you can make or purchase the salmon)
Chicken & Waffles (I make this with this chicken meatball recipe, and serve with mini waffles)
Chili Leftovers (can be a meat chili or vegan chili)
Lazy Pizza (use an english muffin as the base, top with tomato paste, add Italian seasoning, shredded cheese, pepperoni slices, then bake)
Pizza Muffins (fold pepperoni and shredded cheese into the muffin batter, and top with Italian seasoning)
Meatball + Potato Kebabs (food on sticks tastes better)
Salsa Chicken Wraps (spread refried beans on a tortilla, add shredded chicken, guacamole, shredded cheese, and salsa)
Stuffed + Seared Pitas (cook aromatics, aggressively season raw ground meat, combine well, stuff into a pita, sear the meat until caramelized, finish cooking in oven)

Nut Free Lunch Ideas for People That Want Heated Food

If you’re a fan of heated food, and can’t be bothered with a cold lunch, here are some items that are easy to transport that hold up well:

Bean Forward Chili + Chip + Protein Bites
Beef Curry with Quinoa
Broccoli Mac and Cheese
Chowder (can be fish, non-fish protein, veggie based, etc.)
Fried Rice or Fried Quinoa
Kale & Date Chicken with Rice
Lasagna Soup (once you make lasagna soup, you’ll never waste time on the traditional method)
One Pot Beef & Broccoli (ground beef or beef fajita meat, steamed broccoli, leftover rice, sauce of choice)
Ragu + Chips
Shredded Chicken (this can be made elevendybajillion ways, then combined with a starch and produce of choice)
Stew (super versatile, usually freezer friendly, and you can make several flavours to rotate thru)
Soup (so much versatility on this one, and you can serve with a starch and protein on the side)

Whilst there are loads of other foods that would taste great hot at lunch time, I’ve focused this list on foods that travel well in a thermos, or an electric lunchbox like this one.

HUGE Hot Lunch Tip

OK, you want to send hot food for lunch, and you want the food to stay hot for hours. Honestly, I wish someone had told me this when I first started packing lunches… Before you fill an insulated food container (like this thermos), you need to boil water in your kettle (or tea pot, stove, etc.). Pour the super hot water into the container and gently/loosely put the lid on. Don’t screw it on all the way.

Let that sit for 5 minutes whilst you get something else done, then pour the hot water out. Quickly dry the inside with a paper towel, then immediately add HOT food to the container. Put the lid on, and by lunch time, the food will still be hot.

Knowing this when my kids were little would have saved me so many snarky remarks from one of my kids.

Electric Lunchbox: A Nifty Alternative

OK, Let’s say you don’t want to deal with the hot water technique, or have some kind of schedule where food needs to stay hot for longer than a couple of hours. This lunchbox is going to be your new best friend.

It operates on a rechargeable battery, and also has a timer so the food is perfectly hot when you need it. The biggest con of this lunchbox is the price. Not only is the box expensive, but it only works with their containers, which aren’t super cheap either. And, if you’re like me and you like to batch cook and freeze, you’ll want to invest in at least ten of those containers so you always have something frozen ready to go.

I got one of these for my child with the most food allergies, and he enjoys it. He has yet to report anything negative, and he’s been using it to take hot food to work with him for a couple of years now.

Nut Free Lunch Ideas for Picky Eaters

When it comes to packing nut-free lunches for picky eaters and selective eaters, I can make suggestions, but ultimately, you’re going to want to serve foods your kid really enjoys. In fact, the biggest tip I can give you is to get them involved with the process. When kids pick their foods, they’re more likely to eat said food. This awesome app, LaLa Lunchbox can help in your endeavor.

Chia Pudding (elevendybajillion options available) + Protein Bites + Fruit Leather
Homemade Lazy Pizza + Apple Slices + Protein Bites
Hard-Boiled Eggs or Deviled Eggs + Chips + Produce
Homemade Chicken Nuggets + Ketchup (homemade allows you to control sodium, remove filler ingredients, etc.)
Homemade Lunchables (super duper versatile, and you can rotate the components a little each time)
Pacos (pancake tacos – little pancakes, breakfast sausage, small container of maple syrup) + Veggies + Dip
Protein Bites + Fruit Slices + Overnight Oats (a great option if they like cold lunch and oats)
Pizza Dough (or crescent roll) Wrapped Organic Hot Dogs (my kids enjoyed these a lot growing up)
Snack Platter (a simple collection of foods your kid likes that tick the boxes for fat, protein, and carbs to create balance)
Tortilla Roll-Ups (a million ways to make this, tortilla + spread + filling, roll it up and slice)
Plain Yogurt + Berries + Homemade Nut Free Granola + Veggies + Dip

If all else fails, start with a simple option. Don’t overwhelm your selective/picky eater and offer them two or three things to pick from.

Click here for the free lunch recipes download. There are five tasty nut free gluten free lunch recipes to enjoy!

Nut Free Gluten Free Lunch Ideas

Great News!! Nut-free + gluten-free lunches are easier than you may think. The key is to have basic gluten free supplies on hand (gluten-free bread, gluten-free pasta, gluten-free tortillas, gluten-free crackers, etc.). As long as you have the basics, you can build a delicious hot or cold nut free gluten free lunch.

In fact, you can browse through this entire article and find that every single idea can be made nut free gluten free 🙌 Also dairy free, and a bunch more frees, in case you need them. Now, here are a few more nut free gluten free lunch ideas for you to enjoy:

Chili + Homemade GF Cornbread + Fruit Slices
Cold Quinoa Salad (Shredded Chicken + Diced Cucumbers + Small Diced Red Onions + Quartered Grape Tomatoes)
Egg Free Potato Salad + Chips + Produce + Dip
Homemade Chocolate Chip Waffles + Veggies + Dip
Garlic Parm Burger Leftovers + GF Bagel Chips + Produce + Dip
Pork Meatballs (I make mine GF, EF, Top 9/14 Free) + Mango Salsa + Fruit Slices
Savory Homemade Pancakes + Hummus + Veggie Slices
Spicy Kimchi Meatballs + Rice + Fruit Slices
Spinach Feta Burger Patties + Grape Tomatoes + Chips + Smashed Avocado
Sunflower Chicken (think peanut chicken, but swap the peanut butter for sunflower seed butter)
Tortilla Free Ham & Cheese Roll-Up (place meat down, spread on guac or mayo, top with cheese, roll up like a cigar and enjoy)
White Bean Dip + Grain Free Chips + Salsa

Pita & Tortilla Tip: You know most gluten free tortillas suck? Unless you make them at home yourself? One of the best tricks is to use this brand of gluten free tortillas (and pita). As far as I know, they’re the only makers of truly flexible gluten free tortillas that DON’T require you to heat them up first. Truly, a free-from miracle.

Nut Free Gluten Free Lunch Snacks

The good news is that all of the easy snacks I shared, along with the packaged snack options can all be made or purchased gluten free + nut free. You can scroll back up and review suggestions, and here are a few more as well:

Baby Carrots + Dip
Cheese Sticks + Marinara Sauce for Dipping
Chia Pudding
Freeze Dried Sweet Potato + Dip
Homemade Gluten Free + Nut Free Granola Bars (this is a good recipe to start with)
Homemade Nut Free + Gluten Free Muffins (grab my Gluten Free + Top 9 Free Muffins Cookbook if you need recipes)
Grain Free Power Balls
Grain Free Chips + Salsa or Homemade Bean Dip or Guacamole
Gluten Free Bagel Chips + Hummus
Gluten Free Tortilla Pinwheels (tortilla + spread/dip + fruit or veg or protein, then roll and slice)
Smoothie (you can purchase a reusable pouch like this to pack it, great use of breakfast leftovers)

List of Easy Proteins to Pack Into Nut Free Lunches

Sometimes, it helps to just see some easy proteins you can pop into your kid’s lunchbox (or your own). After years of school lunches, her are my top suggestions:

Cheese Stick (or cubed cheese)
Deli Meat (I opt for organic, but to each his own)
Flavoured Seeds (you can buy sweet, savory, and spicy seeds these days, or even make them at home)
Hard-Boiled Eggs
Homemade Energy Bites (aka protein balls, protein bites, and several other catchy names)
Homemade Protein Muffins (freezer friendly)
Homemade Protein Pancakes (freezer friendly)
Homemade Protein Waffles (freezer friendly)
Leftover Burger Patties
Leftover Meatballs
Leftover Rotisserie Chicken
Roasted/Crunchy Chickpeas (great for people who want a meat free option)

Remember, it doesn’t need to be pretty or composed. You can put some kind of protein in a little container with a lid and call it a day. In some cases, you’ll want to add a sauce to make it more enjoyable.

List of Healthy Fats to Pack in Lunchboxes

It’s good to make healthy fats a pantry staple so you can build balanced lunches. Healthy fats (especially when paired with a protein) can help you and your kiddo stay fuller, for longer, and have lasting energy to get you through the day. Here are some great fats to keep on hand:

Chia Pudding (also a great source of fiber, you can make this in a tonne of different flavors)
Guacamole (or simple smashed avocado)
Hard-Boiled Eggs
Plain Yogurt (buy plain, then jazz it up a little different each time for variety)
Salmon (or other fatty fish, I’d serve candied salmon cubes to my kids and they were very happy campers)
Seeds (plain, sprouted, roasted, seasoned, etc., rotate thru a variety for different nutrients, textures, and flavours)
Spreads/Butters (pick a nut free option and serve it alongside produce for dipping)

How to Make Gluten Free Nut Free Trail Mix at Home

If you’re a fan of trail mix, but need a nut free option, here’s how you can combine ingredients to make gluten free nut free trail mix at home:

Chopped Dates + Dried Apple Pieces + Sunflower Seeds + Pumpkin Seeds + White Chia Seeds
Golden Raisins or Incan Berries + Crushed Macambo Beans OR Sacha Inchi Seeds (sometimes called nuts but they aren’t nuts) + Chocolate Chips + White Chia Seeds
Raisins + Pumpkin Seeds + Sunflower Seeds + Hemp Seeds + Crushed Pretzel Chips + No Whey Chocolate No-Nos (faux m&m)
Freeze Dried Raspberries + Freeze Dried Strawberries + Crushed Pretzels + White Chocolate Chips
Roasted Chickpeas + Crushed AshaPops + Raisins + White Chocolate Chips + White Chia Seeds
Lil’ Bucks Clusters + Seed Blend + Mini Chocolate Chips + Golden Raisins

You can run with any one of these suggested combinations, or cherry pick and make something else. The idea is to tap into a simple formula:

Crunchy + Chewy + Sweet + Salty + Fat

If you can pull in elements that tick these boxes, when combined, you’ll have a really nice trail mix. You can also swap pretzels for dry cereal you enjoy.

Lunch Packing Tips

Here are some of my best free-from lunch tips to help you have a great year of nut free lunch packing.

Ice Packs

You can play the ice pack rodeo, but you can also use a frozen water bottle as an ice pack. It keeps food cold and by lunch time, there’s a nice cold drink to enjoy.

No matter which way you go, make sure you don’t forget to send lunches that contain perishable foods with an ice pack.

Why You No Love Me (do you recognize the song title?)

It’s SO easy as a parent to take offense when we see food come home in the lunch box. There are so many reasons kids may not eat everything. They may not be hungry, might have run out of time, or one of many other reasons.

If your child comes home complaining about particular foods, remember, just because they loved it last week doesn’t mean they’ll love it this week. Kids can be finicky, and that’s OK, because adults are finicky as well. Just be a duck, let it roll off your back like water, and move on to the next food they’re willing to eat.

get a cute bento box style lunch box and have fun with it

Tap Into Shapes and Colours

Fun shapes such as stars or flowers can help some kids eat more of their lunch. For other kids, it’s nice, but absolutely not required. If you find that your child is slipping into selective eating, using shapes and bright colours can help because we eat with our eyes first.

You can also use cookie cutters to shape foods such as burger patties, meatballs, and even power balls. I used to do this with my kids were little and they got a real kick out of it. Cookie cutters can also shape bread, pancakes, and even tortillas.

Sometimes, just seeing something a little festive can go a long way.

Variety: Yay or Nay?

I’m going to level with you: some kids LOVE having the exact same thing, every, single, freaking, day. As parents, we’re like, but aren’t you bored? But nope, they just love how predictable their lunch is, and in some cases, can be a source of midday comfort.

If your kid loves the same thing, leave good enough alone. They’re eating lunch, and that’s what matters. You can always use breakfast, dinner, and weekends as a time to add variety to their meals.

Now, on the flip side, for some kids, having something a little different each day is awesome. It could be that you have a schedule (Meatball Monday. Taco Tuesday, Watermelon Wednesday, and so on), or you just keep your kiddo guessing all the time.

The key to success is to know your child well. What textures do they enjoy? Is hot food their jam, are they all about a cold lunch? What about specific nutrients? Do you find they perform best when they have a certain amount of fat or protein? Take all of those types of concepts into consideration, then create lunches each day you think your child will love.

To make this endeavor easier, make a chart with columns like protein, starch, texture, etc., and fill them in with ingredients your child likes. These ingredients should become regular pantry staples that you can quickly grab to build a tasty nut free lunch.

Ultimately, there’s no right or wrong answer. The only answer is simple: make a lunch your child will eat. Yup. That’s it. So if it means sending homemade better-for-you pizza everyday, go for it. There are no hard and fast rules here.

Tap Into Your Freezer

I cannot stress the importance of batch cooking and freezing, especially if you’re a food allergy or restricted diet family. Having food that’s easy to grab is going to make packing nut free lunches a MILLION TIMES EASIER. Yes, I’m kinda yelling because it will revolutionize your life.

If you’re a super busy family, you’ll want to batch cook on weekends to fill your freezer over time. This article on freezer friendly foods is a great starting point and I chat about freezer friendly recipes, but also containers, workflow, and so much more.

Keep “Desserts” In Your Pantry

Everyone loves a little sweet treat in the afternoon, right? If you know that’s the sort of thing that can really make your kiddo smile, have little “desserts” or treats available. You can also pull them out for special days.

Desserts don’t need to be high in sugar, or something like cake. It can be as simple as 10 mini chocolate chips sitting next to banana slices.

Answering Your Questions About Nut Free Lunches

Are there any nut-free gluten-free crackers?

Yes! The good news is that there are loads of gluten-free crackers that are free from tree nuts. Rather than talk your ear off about it, I’m going to point you towards this article on Gluten Free Crackers. In the article, I highlight allergens, as well as other details. You can scroll through and easily find options that will work for you.

What are some good reusable lunch boxes to purchase?

There are so many to choose from, but here are my top five picks:

PlanetBox
FlatBox
BentGo
Elk & Friends
Eco Lunchbox (great size, but I often worry about the latches…)

You can see more reusable lunch boxes, along with great lunch gear in the Lunch List on my Amazon Shop.

My child’s school is a nut free school. Does that also mean no peanuts?

Without personally reading over the school’s nut-free policy, I can’t tell you with certainty. Rather than wait until the first day of school to find out, email the main office, or give them a call and ask them to clarify what their nut-free policy means (or peanut + nut-free policies).

Since life-threatening food allergies are on the rise a lot of schools are calling themselves a nut-free zone as a way to increase the safety of all students. However, some schools are using the term “nut” as interchangeable for tree nuts AND peanuts, but they’re not the same botanically, and they’re different major allergens.

I’ll also add this. If you’re a parent of a peanut allergic child or tree nut allergic child, don’t rely solely on these “no nuts” policies to ensure the safety of your child. Think of this: how easy would it be for grandma to be watching the kids and pack a lunch for them, not knowing she isn’t allowed to send nuts, and she indeed sends nuts.

These policies assume every single person in every child’s life will not only be aware of the policy, but remember the policy, and adhere to the policy. With that many people… it’s not a reasonable expectation. It’s great for awareness, but you need to make sure your child has a solid 504 plan in place. The best practice is to have a food-free classroom, which means allergens are in the cafeteria only.

I have a child with no food allergies starting kindergarten. What is a nut-free classroom?

This is a great question. When a classroom is nut free, it means that all tree nuts aren’t allowed. The first section of this article is a list of tree nuts. You can refer to that to see which nuts to avoid.

It’s important to know that “tree nuts” are not the same thing as “peanuts”. If your child’s school hasn’t specified if “nut-free” means tree nut and peanut, you can always reach out to them for clarification.

Since your kiddo doesn’t have a nut allergy, and I’m sure you’re new to the nut free shopping rodeo, download this PDF with some of my favorite brands that are all gluten free and allergy friendly. Many are naturally nut free, and these could all be great options for your child for the school year.

Are Skout Organics bars nut free?

Some Skout Organics bars are nut free and peanut free. The flavours you’ll want to look at are:

Apple Pie Kids Bar
Blueberry Blast Kids Bar
Cinnamon Raisin Kids Bar
Chocolate Brownie Kids Bar
Lemon Lime Kids Bar
Mango Mayhem Kids Bar
French Toast Kids Bar
Raspberry Rush Kids Bar

Flavours that contain peanuts or tree nuts include:

Almond Cookie Kids Bar (almonds)
Carrot Cake Kids Bar (walnuts)
Chocolate Peanut Butter Kids Bar (peanuts)
Cookie Dough Kids Bar (cashews)
Peanut Butter and Jelly Kids Bar (peanuts)
Pecan Pie Kids Bar (pecans)

Two of the three soft baked cookies are nut + peanut free. Also know that all of their products are gluten free, wheat free, dairy free, egg free, and soy free, however, shared equipment is used to manufacture the bars. Skout has some really good and transparent allergen information in their FAQ, and it’s worth the read if you manage food allergies.

If you’re purchasing these for a child with no food allergies, but because of school policy, stick to the first list of bars that I shared.

Is there a good brand for nut-free granola?

As you go about shopping for items free from tree nuts, here are the best nut-free granola brands I can recommend:

Each of these brands offers something a little different, so it might be worth trying them all once, then choosing which brand(s) to purchase on a regular basis. If none of those work for you, you can always make granola at home. It’s incredibly easy, and is mostly hands off baking.

For more nut free snack brands, be sure to download my 99+ Free-From Snack Brands PDF.

I have milk and nut allergies. Are there nut-free cheese alternatives?

When it comes to milk and nut-free alternatives for cheese, there aren’t a tonne of options to choose from. Assuming coconut (not a botanical tree nut) is OK for you, here are the options available to you:

grab links from article

Do most grocery stores carry seed butters?

These days, I’d say yes. Most grocery stores are going to carry one or two seed butters (or a combination of peanut butter alternatives). However, if you shop online, you’ll have access to a LOT more options. That’s because we’re living in a time where direct to consumer brands are on the rise. It’s a way that companies can keep prices down and still afford to stay in business.

You’ll find with online shopping that you have access to more flavours from individual brands. Either way, happy shopping!

Which peanut butter alternatives taste the best to older kids?

New foods can be tough to adapt to at any age, especially if you have a picky eater or older kid that’s really set in their ways. When my kids were older, they said that WOWButter tasted pretty good, followed by Crunchy SunButter (I didn’t buy this often because it wasn’t organic).

However, in the defense of peanut butter alternatives, my kids are just one sample. The reason there are so many options to choose from is because everyone has different preferences.

If you find that your child doesn’t like any of the peanut butter alternatives you purchase, try stirring in some organic maple syrup. Whenever I did that, my kids were OK with pretty much all of the options.

Any tips on teaching young children to not share food?

This is such a good question, and an important life skill to impart on young children with food allergies. The best way to teach them starts at home. I’d encourage you to have everyone eat dinner (or breakfast or lunch) from a lunch box at the table, then you can model the behaviour. You can also talk about how they shouldn’t trade food either.

Another great way is to come up with a simple catch phrase your child can repeat over and over. Something like “we can share toys and smiles, but never share food”. Something simple and to the point, but bonus points if it rhymes.

You can also make a simple game out of it, almost like Simon Says. Have several items on your table, then say, Simon Says, share these LEGO bricks. Next, you’d say, share this food. If they do, then you’re like, but Simon didn’t say. Remember kiddo, we can’t share food. Something like that.

When it comes to preventing an allergic reaction at lunch time, something else to consider is the physical shared space. If your child will be at a large cafeteria table, it may help to get them a lunch box like this one. It opens up to form almost like a picnic blanket, which can be a good visual marker for everyone at the table since you don’t want crumbs etc. contaminating their food.

If your child ends up a an “allergy table” I’d encourage you to see if their best friend can join them, especially if there aren’t other kids at the table with food allergies. I like to say, exclude the allergen, not the person. However, that’s not always possible, so where you can, make sure your child isn’t missing out on social experiences due to their food allergies or other food restrictions.

Is deli meat gluten free?

Not always. It’s important to know that with processed meats such as ham, roast beef, and turkey, gluten can be in the “contains 2% or less than” type of ingredients. Generally, the actual meat is gluten free, but then during the processing and creation of the final product, gluten is added.

These days, there are a lot of deli meat options that are naturally gluten free (and free from other major allergens). Personally, I’ve never seen gluten in organic deli meat options. This is the brand that I purchased when my kids were growing up, and they didn’t have any complains. I also purchased a lot of meats from this brand.

What’s a good dairy-free alternative to almond milk?

When it comes to dairy free milk, in terms of function, they’re all a 1:1 swap for one another. What that means is, it’s going to come down to your personal preferences, dietary restrictions, and how you feel about “extra” ingredients (gums, thickeners, natural flavours, etc.). These days, there are so many options, but since this article is all about nut free (and peanut free), here are dairy-free alternatives to explore:

Banana Milk
Coconut Milk
Flax Milk
Hemp Milk
Oat Milk
Pea Milk
Rice Milk
Sesame Milk
Soy Milk

If you’d like to see brands that make these milks, check out the milk section of my Dairy Free Substitutes article.

Is hummus nut free?

Usually, yes, hummus that you find in grocery stores will be nut free. Most however will contain sesame, so be aware if you have a sesame allergic child, or your child is in a sesame free classroom.

If you have a Natural Grocers in your area, be sure to check them out. They have some very interesting hummus options these days made from beans besides chickpeas such as black beans. I’m sure other natural/organic grocery stores have cool options, but that’s where I happened to see them.

How do I substitute sunflower seed butter for peanut butter?

Great news! It’s really easy to make the swap. In fact, all peanut butter replacements are a 1:1 exchange for each other by volume. Let’s say you normally use 2 TBSP of creamy peanut butter on your classic pb&j. Use 2 TBSP of creamy sunflower seed butter instead. Yup, it’s that easy. The same is true for baking, smoothies, and anywhere else you want to replace peanut butter.

Now, it’s important to note that each spread will taste different when compared to peanut butter, so find the one you LOVE. The last thing I want to see you do is swap for something you don’t enjoy. If you find that sunflower seed butter, as a peanut butter substitute, isn’t doing it for you, check out this article on spreads. I cover all of the different options you can try.

Also! Be sure to check the label on your peanut butter replacement and only store it in the fridge if directed (not all spreads need to be stored in the refrigerator after opening).

Additional Nut Free Lunch Resources

If you’re needing more help packing gluten free and allergy friendly lunches, you might enjoy my Food Allergy Help 101: Lunch eCourse. When you’re in this course, you’ll also receive a copy of my Lunch Visual Inspiration Guide, along with many other resources and recipes.