75+ Dairy Free Soy Free Snacks (Gluten Free Allergy Friendly)

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Today let’s take a look at the wide range of dairy free + soy free snacks you can purchase at a local grocery store, and make yourself at home. The great news is that even if you’re more than dairy free + soy free, there are snacks for you as well. I’ll be sharing gluten free snacks, top 9 free snacks, refined sugar free snacks, and much more.

Snack Tips

Anything can be served as a snack. Honestly, this is the real thing to remember because it’s SO easy to fall into the traditional thought of “a snack must be XYZ”. The reality is, a snack is a small amount of food to tide you over until the next meal. It can be a small amount of anything from a smoothie to tortillas to chicken nuggets to homemade protein bars.

Not everyone needs snacks, so don’t feel pressured to serve them. We live in a snack driven society and whilst babies and toddlers need a very steady stream of food (their stomachs are incredibly small), many big kids and adults simply don’t need snacks. This is where intuitive eating comes into play. Make sure you’re being mindful of your nutritional needs.

If you have free-from kids, get them involved. If you manage a picky/selective eater, getting them involved with meal creation will be a huge help. Additionally, free-from kids MUST know how to cook and bake. It’s a critical life skill since many won’t be able to run to the store for XYZ. By getting them involved whilst young, you can instill a joy for cooking, and give them a skill they’ll use for the rest of their life.

Meal plan. When you have a plan, you save time and money in the long run. You’ll also save a little mental energy because you won’t need to think about what to serve since there’s a plan in place. You plan can be flexible, but know that having one is an absolute game changer.

Batch cook & freeze. Depending on your level of sensitivity (shared equipment etc.), batch cooking and batch baking snacks can be the best move forward. Many snacks are freezer friendly (muffins, granola bars, etc.). By having a freezer stock to pull from, daily meals don’t feel so intimidating.

Ingredients to Look Out for on Labels

If you’re following a soy + dairy-free diet, here’s a list of ingredients you’ll want to keep an eye out for on food labels. For an extensive list of foods to avoid, check out The Hidden Sources of Soy and The Hidden Sources of Milk & Dairy.

The good news is that in every country that recognizes major/top allergens, both milk and soy are included on the list. This means that as you’re shopping for food, major allergens must be clearly listed and either called out in bold or listed in a “contains” statement. You can double check with your country of residence to better understand food labeling laws.

Here in the US, there will be a loophole with soybean oil, and that has to do with “highly refined oils not containing allergenic proteins”, which, don’t even get me started. No two people are the same, and there have been reactions to these highly refined oils. What this means for you: it won’t be called out, and it’s easy to miss. Additionally, depending on your level of sensitivity, you’ll always want to reach out to companies about shared equipment and undeclared processing aides.

Some Easy to Miss Ingredients on Labels:

Ghee
Hydrolyzed Plant Protein
Natto
Recaldent (not commonly found in snacks, but is milk derived)
Vegetable Oil (can contain soy and may not be called out sue to highly refined loophole so always check)
Whey Protein

Whilst this isn’t an extensive list, it’s a great starting point, and a good reminder that we need to be vigilant when reading ingredient labels. Be sure to check out the linked articles for more info. You can also enroll in this free eCourse on the Hidden Sources of Allergens.

List of Dairy Free + Soy Free Ingredients to Keep on Hand

When it comes to building an easy dairy free + soy free snack, it’s all about the basic ingredients you stock in your pantry, fridge, and freezer. Here’s a list of ingredients to get you started that will make snack building a lot easier.

Butters & Spreads (peanut butter, nut butter, almond butter, seed butter, etc.)
Dairy Free Cream Cheese & Sour Cream (only if you plan to use them in dips, baked goods, etc., but make sure you have a plan for them as they can be expensive)
Dairy Free Milk (almond milk, rice milk, coconut milk, cashew milk, etc.)
Fresh Produce You LOVE
Hummus (only if you like chickpeas, this is a great dip and snack component)
Salad Dressing (great as a dip, there are a lot of DF + SF brands to choose from these days)
Seeds (hemp seeds, chia seeds, flax seeds, etc., these are great nutritional boosts for smoothies etc.)
Yogurt (coconut yogurt, oat milk yogurt, cashew yogurt, etc.)

If You Plan to Bake (muffins, etc.)

Acids :lemon juice, lime juice, apple cider vinegar, etc.)
Granulated Sweeteners (coconut sugar, date sugar, cane sugar, maple sugar)
Liquid Sweeteners (date syrup, maple syrup, etc.)
Soy + Dairy-Free Chocolate Chips (Pascha and Enjoy Life are both great brands to check out)

Healthy Fats to Stock

It’s important to build balanced snacks if your goal is to have a fuller feeling that lasts longer. An easy way to accomplish this is to make sure each snack offered provides protein and healthy fats, along with the needed carbs to keep you fueled. Here are a few healthy fats that lend themselves to snack making.

Coconut Products (coconut oil is a great setting agent, coconut flakes are great in a homemade granola)
Avocado (this creamy ingredient can be used in sweet and savory applications)
Dark Chocolate (check out Pascha, a DF SF Top 9 Free Brand)
Quality Oils (organic extra virgin olive oil, organic tiger nut oil, etc.)

Snackable Vegetables

Whilst most fresh fruits are great eaten raw and as a snack, sometimes we forget that there are also vegetables that would taste fantastic as a snack, and can be eaten raw. Here’s a list of veggies to consider for everyday snacking, or even on road trips:

Baby Carrots
Trimmed Green Beans
Broccoli
Bell Peppers
Cauliflower
Lunch Box Peppers
Celery
Tokyo Turnips
Cucumber
Seaweed/Sea Vegetables
Zucchini

When serving raw vegetables as a snack, be sure to include a dip, as this can make the experience much more enjoyable.

List of Green Foods Green Vegetables Green Fruits Green Recipes & Ideas by The Allergy Chef

Purple Food List by The Allergy Chef Purple Fruits and Purple Vegetables

List of “Snacky” Snacks

I personally use the term “snacky” to describe snacks that should be eaten mindfully, and in moderation. They’re the fun packaged snacks that usually deliver crunch and salt. Remember, you can serve a small amount of snacky snacks and pair them with other items such as carrot sticks and a hummus or homemade dip.

Potato Chips
Sweet Potato Chips
Trail Mix
Pretzels
Rice Cakes + Spread/Dip
Meat Sticks and/or Jerky

For brands that sell dairy free soy free snacks in this category, download my 99+ Free-From Snack Brands PDF.

Kid-Friendly Snack Ideas That are Dairy & Soy Free

If you need lunch box snacks or after-school snacks, here’s a list of ideas to get you started:

Ants on a Log (Celery + Butter/Spread + Raisins)
Baked Oat Bars
Banana Slices + Cashew Spread + Graham Crackers + Mini Chocolate Chips (Partake Foods now has top 9 free graham crackers you may enjoy)
Egg Salad + Crackers
Fire Ants on a Log (Celery + Butter/Spread + Cranberries)
Homemade Muffins
Tortilla Rollups/Pinwheels

Tip: Test out snacks in the evening and on weekends with your kids, rather than add something new (unexpectedly) to their lunch box. You can also be their hypeman and get them excited about new recipes and product finds.

Dairy Free Soy Free Snacks to Prep in Advance

Here’s a list of snacks that you can make at home, and in large amounts. Keep these in your fridge or freezer so you have quick access to delicious snacks. When my kids were growing up, these were the types of foods I’d keep stocked, and they could grab as much as they needed.

Banana Bread (Gluten Free, Vegan, Top 9 Free)
Chia Pudding (you can make this in so many different flavours)
Chocolate Hummus (sesame free, top 9 free)
Homemade Granola Bars
Overnight Oats (you can use 4 or 6 ounce containers so it’s more of a snack portion)
Pumpkin Bread (Gluten Free, Vegan, Top 9 Free)
Power Balls
Shredded Chicken Salad + Buckwheat Crisp-breads
Tuna Salad + Crackers (I make this for my kids with egg free mayo, apples, celery, raisins, sometimes crushed nuts, black pepper, and a little organic sugar. they go WILD for it)

Soy + Dairy-Free Snack Recipes I Think You’ll Love

Here are several recipes for dairy free soy free snacks that are easy to make. Each recipe is also gluten free, vegan, top 9 free, and more.

Chocolate Pudding (made with black beans)
Top 9 Free Faux Nutella (also seed free and top 14 free)
Strawberry Fruit Leather
Oat Free Protein Muffins
Buckwheat Granola Bars
Enjoy Life Copycat Cocoa Loco Chocolate Bars
French Toast Croutons (pair this with a dip and veg)
Grain Free Lemon Paleo Cookie Balls

Dairy & Soy Free Snack Ideas if You Have a Sweet Tooth

If you need a snack that also doubles as the perfect treat, here are a few ideas to get you started:

Chocolate Avocado Pudding
Dark Chocolate Bar Pieces + Dairy Free Soy Free Yogurt + Thawed Frozen Cherries + Toasted Oats Sprinkled All Over
Homemade Banana Ice Cream
Tropical Smoothie (pineapple, strawberry, peach, etc., sweeten with dates or maple for a sweet kick)
Chocolate Banana Smoothie
Homemade Granola Bars (you can tweak the sweetener content, or use mini chocolate chips)
Sweet & Salty Chewy Date Muffins
Chocolate Date Muffins (GF + V + Top 9 Free + Refined Sugar Free)
Sweet & Crunchy Snack Mix

Easy Soy & Dairy-Free Snacks to Make at Home

Chewy Oat Fruit Bars (such a great top 9 free snack recipe)
Blueberry Chocolate Chip Chia Pudding
Top 9 Free Honey Graham Crackers
Honey Chocolate Oat Squares
Maple Banana Oat Squares
Tropical Cashew Smoothie
Strawberry Power Balls
Cranberry Oat Cubes

Quick Snack Ideas That are Gluten Free + Allergy Friendly

If you need to avoid more than soy and dairy products, manage Celiac Disease, have allergies outside of the majors, or need to follow a special diet, here are some fantastic gluten free + top 9 free (or more) snack ideas and recipes for you.

Fruit Salad
AshaPops + Baby Carrot Sticks
Salsa + Grain Free Chips
Dry Cereal + Dried Fruit + Mini Chocolate Chips (like a faux trail mix)
Dried Sweet Potatoes
Plantain Chips + Mini Meat Sticks
Cassava Strips + Guacamole
Carrot Cake Power Balls
Easy Dairy Free Smoothie
Waffle Quarters or Mini Waffles (I batch cook these and freeze, which makes them a quick snack later)
No Bake Cookies

For a list of brands that are gluten free and allergy friendly, download my 99+ Free-From Snack Brands PDF.

Answering Your Questions About Dairy Free Soy Free Snacks

Are gluten-free crackers dairy free and soy free as well?

Not always. There are several brands that are gluten, dairy, and soy free. Look into Simple Mills (not all flavours are DF), Sunnie, Better With Buckwheat, and Le Pain des Fleurs. For more brands to investigate, download my 99+ Free-From Snacks Brands List.

I’ll also warn you: not all of these brands taste good to everyone. You may end up deciding that making your own crackers at home is the better way to go. The good news is, there are lots of recipes online for gluten-free crackers.

Are there soy-free options for white chocolate?

Yes! I’m so excited to share Pascha Chocolate with you. It’s top 9 free and more. Enjoy Life Foods also has a white chocolate chip option that you may enjoy. Sacred Heart Chocolate is another great soy free brand, but this one does contain tree nuts.

What are some good snacks that are free from sunflower lecithin?

Unfortunately, as I’m sure you know, sunflower isn’t one of the common food allergens, and it’s incredibly common in snacks that are made for people with food allergies. Additionally, sunflower oil is commonly used on manufacturing machinery (especially for snack bars to help them glide) and it’s not on a label.

However, you’re in luck, because the seed oil free movement has really taken off, and it’s giving more options to those with a sunflower allergy. Now, the most obvious and easy snacks are going to be fresh fruits, fresh vegetables, and nuts. These whole foods are naturally free from sunflower, and can be a great snack on their own.

If you’re wanting a snack you can purchase, I’d look at crackers, muffins, dry cereal, and baked goods first, before looking at things like protein bars. In order to purchase a safe item, you’re going to need to investigate no only the actual ingredients, but any processing aides and sub ingredients as well. The best way to do that is to contact companies directly.

Here’s where I’ve had the most success finding sunflower free snacks:

AIP Paleo Snacks (this diet type is 100% seed free)
Cassava Chips
Freeze Dried Fruits
Fruit Leather (especially when purchased direct from farms)
Grain Free Snacks (there’s still a good amount of sunflower in this category, but less than standard snacks)
Paleo Snacks (seeds are allowed, but seed oils etc. are highly frowned upon)
Plantain Chips
Wilde chicken chips

With some allergies, I actually encourage people to make foods at home, and if you’re avoiding sunflower, I lean towards that. Whilst it’s not a quick purchase, there’s the peace of mind, and that can’t be overlooked. Hopefully the above list helps you find what you’re looking for.

Do you know of a good dairy and soy free ice cream?

I’ve got good news! I absolutely know a brand. Write this down: Cado. It’s a great choice if you’re looking for a super creamy mouthfeel, and you can use this ice cream as part of a balanced snack. For example, you could make a quick granola with oats, seeds, and tree nuts. Then, sprinkle it all over half a scoop of ice cream.

Cado can be found nationwide, here and there. If you want to see all of their flavours, check their website, and last I checked, the also offer shipping from their website.

Which allergy friendly protein bars have really clean ingredients?

The tough part of this question is the term “allergy friendly” since it’s an unregulated term. Many take it to mean “what’s safe for me” and we know that no two people are the same. For the sake of this being a dairy free soy free snacks article, let’s start there. Some of these brands contain other major allergens, but they’ll be the brands with higher protein content and ingredients most would consider to be clean.

You can get many of these brands on Amazon, as well as VitaCost and Thrive Market. The latter two are well known for carrying better-for-you foods, lots of organic options, and food products without added sugars. Be sure to check the brand’s website, as some offer a variety pack option you can sample everything they offer to see what you like best.

It’s also important to note that what one person feels is a list of clean ingredients may not be clean to the next person. Some people take into account the good fat content or the grams of protein and weigh that against the other ingredients. If you truly want the cleanest ingredients possible, I’d suggest making protein bars at home.

Do you have any allergy friendly healthy snack ideas?

When it comes to the term healthy, it’s important to remember that this isn’t a regulated term, and can mean something different to each person. That being said, you will be able to find some healthy snacks at your local health food store. Many carry basic foods such as freeze dried fruits that are free from added sugars.

On the flip side, if you’re looking for foods such as muffins etc., you’ll want to make them at home. The best thing about making snacks at home is that you control the ingredients. You can also create new and different flavors based on personal preferences. Here are some basic ideas to get you started:

Fresh Fruit + Hummus
Homemade Grain Free Muffins
Raw Vegetables + Dips
Homemade Refined Sugar Free Granola Bars
Yogurt + Thawed Frozen Fruit (only partially thaw for a fun texture)
Smoothie Popsicles (make these with leftover smoothies from breakfast)
Roasted Chickpeas + Mini Meat Stick

Are there any soy free dairy free chicken nuggets?

Yes, there are quite a few options. I’m sure there are others, but you’d need to check stores in your area, or websites that deliver to you. Here are a few options to explore:

Gluten Free:

Contains Wheat:

Critical Note: It’s so important that you reach out to companies, even the ones I’ve linked before purchasing. There are labeling law loopholes with things like soybean oil, so you’ll want to contact them and ask: “do your chicken nuggets ever come into contact with soybean oil, even for a 2 second fry to set the breading?”

Be hyper specific with your questions to make sure a product is safe for you before making a purchase.

When making gluten and dairy free homemade crackers, should xanthan gum be in my flour blend?

Xanthan gum isn’t an essential ingredient in home baking. It’s there because manufacturers need to use less than stellar ingredients to condition doughs and bring down the price. I used to own and operate an award winning gluten free, vegan, top 9 free bakery. Guess what I never once used? Xanthan gum. Did you guess correctly?

The key however is that I’m a master at creating unique free-from flour blends that shine. Large scale manufacturers don’t have that kind of freedom, so they do what’s needed to try to ensure the flour will work in all situations (a losing battle, but they’re trying).

If you make a custom blend, or if you follow a recipe that uses a custom blend, you absolutely don’t need to add xanthan gum to the recipe, unless you really want to.

Do I need a food processor to make dairy free soy free snacks at home?

For some recipes, yes, you will absolutely need a food processor. However, for the most part, snack recipes can be mixed by hand, with an electric handheld mixer, or with a stand mixer.

I can say, a free-from home does benefit from a food processor (you could add it to a wish list and it would be a great gift to receive during the holidays), but it’s not so essential that I’m telling you to run out and get one today.

For now, I wouldn’t worry about the food processor, and if you run into a recipe that needs one, see if you can create something similar by pulsing ingredients together in your blender.

What’s the best substitute for soy butter in a granola bar recipe?

Peanut butter will be the top choice since peanut butter and soy butter have similar taste profiles. Another great alternative will be sunflower seed butter. After that, almond butter will be the best choice based on flavour.

No matter which substitute you use, know that spreads and butters are a 1:1 swap for volume in recipes. They’ll pretty much function the same, but it’s the taste that will be different. You can read more about spreads, butters, and good options in this article.

Will a regular grocery store carry dairy free soy free snacks?

The hard truth is that you’ll struggle in a regular grocery store. I recently visited on in the midwest and felt legitimately SHOCKED. The options for people with food allergies were practically non-existent, but then I had to remind myself: we are a really small minority.

When we step back and think about the free-from community, sure, there are lots of us when you factor in Celiac Disease, special diets (vegan Paleo, AIP Paleo, low histamine, etc.) and so on. But for IgE mediated food allergy, where ingredients can mean life or death, we are a small group, and the world wasn’t made for us, and that’s OK.

The great news is that where regular grocery stores lack options, you’ll find LOADS of options in health food stores, natural/organic grocery stores, and co-op style stores. You’ll also find a never ending supply of options online, so long as you can patiently wait for the shipping.

I’d encourage you to download my 99+ Free-From Snack Brands file, as so many of those brands are making dairy free soy free snacks (and more).