Easy Gluten Free & Allergy Friendly Snacks: Toddlers, School, More

Table of Contents

Today, we’re going to look at all things allergy friendly snacks and gluten free snacks. I’ll be covering a lot of ground and sharing all sorts of ideas and recipes, so make sure you use the table of contents liberally to jump around.

Before we go any further, I’m going to tell you what I tell anyone managing food allergies and any type of special or restricted diet: Anything can be a snack from steak to sushi rice bowls to honey ginger beef, to pasta salad, to a smoothie, and beyond. There are no hard and fast rules about snacks, and they can totally be smaller servings of main meals you have on hand.

On top of that, know that not everyone needs snacks. Generally, toddlers and small children need them because their stomachs are very small, and they need a steady stream of calories to keep their energy levels up. Many big kids and adults don’t need snacks everyday.

Now, let’s dive into all things snacks, and how you can incorporate easy ideas and recipes into your kitchen workflow.

The Secret to Filling Snacks

Some parents, and even single adults, feel that snacks can be the hardest meal(s) of the day. For some, it feels tough because the hunger never seems to end. If you find that you’re always hungry, here’s something to consider.

The most filling snacks contain a protein, and source of fat. Ideally, it should be a healthy source of fat such as coconut products, avocado, and so on. When we look at the science behind it, simply put, fats and protein make you feel fuller, and the fullness lasts longer.

Now, there are times when you need access to quick energy. If your family is full of athletes, you’ll know that during activities, quick carbs are awesome. Fruit as an example can be both hydrating, and a source of quick energy to keep doing your best.

Here’s a few examples of snacks that are filling by nature (if you want to dive deeper into this topic, check out my eCourse on Free-From Snacks).

Seed Butter + Meat Stick
Avocado/Guacamole + Protein Bread
Chickpea Salad w/Seeds + Sweet Potato Awesome Slices

Each one of these combos has a fat and protein source. Some ingredients will contain both protein and fat, which can be helpful as you put together filling snacks. If you can have some major allergens such as eggs, cashews, almonds, and other tree nuts, they can be used as excellent fat and protein sources as well.

The Secret to Creating Snacks You LOVE

When it comes to gluten free snacks and allergy friendly snacks, some people struggle because they simply don’t like what’s being offered. People who manage Celiac Disease, food allergies, and any other dietary restriction often have limited choices, especially where packaged snacks are concerned, and many leave you regretting the purchase. Been there, done that…. my kids did not like so many of the free-from options out there.

That leaves you either eating food you don’t enjoy, or making lots of food at home. When it comes to buying or baking/cooking good snacks, here are some things to keep in mind.

Taste

Obviously taste is going to be the biggest component to consider. If you hate cinnamon, don’t bake a batch of healthy cinnamon cookies for snack just because. Instead, lean into flavours you really enjoy. If you’d like to make snacks that are more nutritious, when you search for a recipe, add “healthy”, “clean ingredients”, or “low sugar” to your search term. Those are more likely to yield recipes that are on the more healthy side, made with better-for-you ingredients.

Taste markers to think about are salt, sweet, bitter, sour, and umami. You can mix them (think sweet and salty), or have them standalone. As you create snacks, think about the taste profiles that get you excited, and start there.

Texture

Texture is a huge part of taste and eating, especially for some children. Smooth, rough, and wet/slimy are the main three textures you’ll be dealing with in the world of snacks. Fruit snacks are a great example of smooth, whereas cookies are a good example of rough. Applesauce, pudding, chia pudding, and all their friends will fall into the wet/slimy category.

Like taste features, you can combine textures if you find that to be more enjoyable. A good example is toast with a spread on top. You’ve got the rough base with a smooth topping.

Chew-ability

Have you ever had a piece of meat that you had to chew on for a very long time? Or maybe a cookie that was really difficult to chew through? Perhaps you’ve had dried fruit that was more on the gummy side, making it easy to chew.

That all speaks to the chew-ability of foods, and for some people, this is an important component to consider when it comes to snacks. If you don’t have much time for snacking, you’ll want foods that are easy to chew.

If you’re feeding toddlers, you’ll want their snacks to be easy to chew as well. For everyone else, play around with different levels of chew-ability and see what brings you satisfaction. For some people, they really enjoy the act of chewing (think: people who love to chew gum to keep their mouth busy). In their case, a harder to chew food, which keeps them busy for longer, is a great snack choice.

Mouthfeel

How something feels in the mouth is very important. For some, a food needs to be creamy to be enjoyed, and for others, mouthfeel doesn’t matter as much as flavour or texture.

To find out what you like, take a moment to think about all of your favourite foods (breakfast, lunch, dinner, and desserts). Then, write the key features of these meals (soft, chewy, crunchy, smooth, creamy, etc.).

Look over the list and see if a pattern emerges. If some features jump out at you, incorporate said features into the snacks you build, and you’re a lot more likely to LOVE them.

A Few Random, But Important, Snack Tips

Snacks don’t need to be over thought and super complicated. For example, if you have a school-aged child, snacktime can be an opportunity to finish any portion of their lunch that was uneaten.

Homemade granola and trail mix are two of the easiest snacks to make at home, so don’t spend extra money purchasing these. Plus, you can customize them to your likes and preferences.

If you have free-from kiddos and need to make snacks at home, make sure you get them involved. Learning to cook and bake are critical life skills for these kids, and they’ll need the skill for the rest of their life (especially if they’re in the 30% group and shared equipment isn’t an option).

Forget the idea of traditional snacks, and traditional foods in general. Whilst this sentiment is true for all people, it’s extra true when you manage any kind of restricted diet. DO NOT, put yourself in a box and limit your options. ANYTHING can be served for any meal of the day, including snack. Having this kind of mindset will liberate you, and it will make snacking (and meals in general) a lot more easy to build.

Include snacks in your meal plan. If you’re the kind of person who always feels like “there’s nothing to eat”, it may be because you aren’t purchasing the materials needed to build good snacks. Make sure you plan for what you like, but also build in variety. That feeling of there’s nothing to eat can also stem from being stuck in a food rut.

How to Purchase Snacks Without Major Allergens

The term major allergens refers to a collection of foods that cause the most reactions. It’s important to remember that no two people are the same, no two reactions are the same, and that anyone can be allergic to anything and in any combination.

For reference, the US top 9 allergens are: Wheat, Milk, Eggs, Soy, Peanut, Tree Nuts, Fish, Shellfish, and Sesame. As of 1/2025, coconut is no longer classified under tree nuts as per the US FDA.

For reference, the EU top 14 allergens are: Cereals Containing Gluten (wheat, rye, barley, oats), Crustaceans, Eggs, Fish, Lupin, Peanuts, Soybean, Milk, Mollusks, Nuts, Celery, Mustard, Sesame, and Added Sulfite above 10mg/KG.

When it comes to purchasing alternatives and substitutes for traditional packaged snacks, your first line of defense will be the back of the packaging (don’t get caught up in the buzz words on the front). On the back, you’ll find the nutrition panel along with a list of ingredients. If major allergens are in the product, legally, they’re supposed to be written in plain language (not the scientific name only), and called out. The call out can be that it’s written in bold, or that it’s part of a “contains statement”.

Legally, a “may contains” statement (in the US) is voluntary. if you don’t see one, that doesn’t indicate that the product was made in a free-from facility. If you’d like to learn more about labeling laws, check out the regulations set forth by the government agency in your country (it’s the FDA here in the United States). You can read the requirements along with examples.

Whilst there’s a goof amount of information on labels, for some of us managing food allergies, calling/emailing companies will be the safest option. I’ve found through my work that approx. 30% of people with food allergies can’t eat food made on shared equipment. The label won’t tell you about shared lines, ingredient sourcing, transportation, and so much more. To learn a lot more about this topic, take my free eCourse: Food Allergy Help 101 ~ Hidden Allergens.

If you manage Celiac Disease and can’t have food made on shared equipment with wheat, it’s important to know that gluten free certification does NOT mean wheat and gluten free equipment (or facility). Even if a brand is claiming to be “Celiac Safe”, get information about the manufacturing before making a purchase.

Fresh Fruits & Vegetables That Make for Great Snacks

Often times when people want something that’s sugar-free to snack on, or something that’s vegan or plant-based, they forget that fruits and veggies are a great choice. When reaching for produce, especially fruit, the key to having a good snacking experience is to make sure it’s ripe. Here’s a list of very snack friendly produce to get you started.

Veggies That Taste Good Raw

Bell Peppers & Lunchbox Peppers
Broccoli (with a dip of course)
Carrots
Cauliflower (also with a dip)
Celery
Zucchini Slices

Easy Fruit to Snack On

Apples
Avocado
Bananas
Blackberries
Blueberries
Cantaloupe
Cherries
Cucumber Slices
Golden Kiwi, Green Kiwi, Red Kiwi
Grapes (choking hazard for little kids, use this EPIC grape slicer to quickly quarter them)
Mandarins
Mangoes
Oranges
Pears
Raspberries
Strawberries
Tangerines
Watermelon

Great Ingredients to Keep on Hand

Putting together delicious gluten free snacks and allergy friendly snacks starts by having great ingredients in your fridge and pantry. This is by no means an exhaustive list. Rather, it’s a starting point to get you thinking about items to stock that can help you build a great snack. Take this list, build on it, and have fun shopping.

Fruits and Veggies You Love (further down in the article is a list of snackable produce)
Applesauce & Fruit Cups (both can be homemade or store bought)
Beef Jerky and Jerky Made from Other Proteins
Dairy Free Milk (flax milk, rice milk, coconut milk, oat milk, or any free-from milk you enjoy)
Dry Cereal (great for homemade trail mix, cereal bars, or eating straight)
Puffed Cereal (rice puffs, quinoa puffs, and millet puffs can all be used to add texture to homemade allergy friendly and gluten free snacks)
Chocolate Chips (I like the brands Pascha and Enjoy Life)
Crackers (see my 99 free-from snack brands for lots of options)
Dried Fruit
Rice Cakes (you can purchase thin rice cakes, and the more traditional size, as well as mini rice cakes, which are great for dipping)
Sea Salt, Smoked Salt, Finishing Salt, and Specialty Salts
Seeds (pumpkin seeds, flax seeds, chia seeds, and hemp seeds can all add nutrition to your snacks)
Granulated Sweeteners (if you’ll be baking)
Liquid Sweeteners (maple syrup, date syrup, honey, etc.)
Warm Spices (cinnamon [common ingredient in snack recipes], nutmeg, cloves, ginger, allspice)

Easy Ways to Add Variety to Snacks

Even with a limited diet, there are little tweaks you can make to your snack recipes to make sure you don’t get bored. Let’s take a look at power balls, even if you can’t have oats (yup, oat + nut-free free power balls are a thing).

You can change up the flavour by swapping a key ingredient such as freeze dried fruits. Karen’s Naturals has a wide range of options and each one will make your power bite feel very different.

You can also explore different main flavors such as chocolate, lemon, vanilla, cinnamon, ginger, and so on. Remember, spices, zests, and juices can go a long way in recreating the same old snacks.

In the case of a protein ball, most will call for almond butter, etc., and you can rotate through different spreads that are safe for you. Don’t forget to include cruncy spreads for an added layer of texture.

Now, take these principles and apply them to as many of your snacks as possible. This article on creating texture, and this article on creating food exposures can also help if you need more ideas.

Awesome Snack Ideas Without Added Sugars

Here are just a few ideas to get you started on snacks without added sugar. You can also lean into savory snacks if you need to avoid added sugars.

No-Bake Nutrient Dense Cookies (top 9 free, top 14 free)
Homemade Sesame Free Hummus + Bell Pepper Slices
Fruit Pizza (cooked pizza dough + yogurt + fresh fruit slices)
Stuffed Pitas
1/2 BLT Wrap
Homemade Sushi Roll (can have fish, or be fish free)
Veggie Platter with Dip
Toasted Veggie Burger + Dip
Dried Sweet Potatoes (like these)

Delicious Savory Snack Ideas

It’s easy to forget that savory snacks can be so filling. Here are just a few ideas to get you started. Each one is gluten free and very allergy friendly.

Tortillas + Lunch Meat + Spinach Pinwheels
Savory Crackers + Dip or Spread
Dinner Leftovers (I give my kids leftovers as a snack ALL the time)
Pepperoni + Dairy Free Cheese Waffles (one of my kids thinks this is one of my greatest inventions of all time)
Epic Provisions Meat Bars
Wild Zora Meat Bars (this is a Paleo and AIP Paleo brand with a lot of savoy options)
Homemade Pizza Bagels
Thin Rice Cakes + Free-From Ranch Dressing + Applegate Pepperoni Slices + Safe-for-You Cheese
Layered Bean & Guacamole Dip + Grain Free Chips
Dolmas (rice mixture rolled in grape leaves)

Allergy Friendly Snacks for Toddlers

Here are a few ideas to get you started, but I’d encourage you to read through the linked articles below, as I focus solely on toddler snacks.

Crackers + Dip
Homemade Muffins
Fruit Slices + Dip
Overnight Oats
Baked Cereal Bars
Homemade Granola Bars
Power Balls
Tortilla Pinwheels (you can use a wide range of fillings)
Applesauce + Lunch Meat
Rice Cakes + Spread + Fresh Fruit

Toddler Snack Articles

Allergy Friendly Snack Recipes

Let’s face it. Purchasing free-from snacks can be a costly endeavor, especially if you’re purchasing snacks for lots of people. In some cases however, souring safe packaged foods can be a very difficult task. I’ve been there myself and when you look at how many ingredients need to be traced, you may come to the conclusion that making snacks at home is the best way to go.

Depending on the food allergies and dietary restrictions you manage, making snacks at home may be the best option. Homemade snacks mean you control the ingredients, quality, how much sugar is present, and so on. With that in mind, here are a few snack recipes that are easy to make and that aren’t super loaded with added sugars.

Note: if added sugar is a concern for you, look into breakfast cookie recipes, raw food recipes, and snacks that lean into natural sweeteners such as dates.

Great Lunchbox Snacks

When it comes to what makes a great lunchbox snack, first, think about how messy something is or isn’t. From there, it’s all about packing snacks that are safe and delicious. There’s no point in packing foods you don’t want to actually eat.

Bonus, if you like to add little candies to a lunchbox here and there, check out the brand

Crackers + Dip
Fruit Snacks (homemade or store bought)
Graham Crackers + Dip
Granola Bars (these can be made and purchased oat free if you need that)
Guacamole + Grain Free Chips
Muffins (the GF + EF + Top 9 Free muffin recipes I share are all freezer friendly so you can batch bake and have plenty on hand)
Power Balls (also called power bites, protein balls, etc.)
Rice Cakes + Dip or Spread
Thick Dips (think hummus)
Whole Fresh Fruit (some can be cut, but some gets messy when cut)

Delicious Snacks Children & Adults Will Love

Here are a few snack recipes that kids and adults will all enjoy.

Easy Dairy Free + Top 14 Free Smoothie
Homemade Vegan Nutella (great for spreading on rice cakes, tortillas, etc.)
Corn Free, Homemade Jammy Bars
Dairy Free Protein Muffins
Boosted Brownies (nutritionally boosted with fruits and veggies)

Allergy Friendly Snacks for School

Here are a few recipes that you can enjoy snacking on at school, whether it’s elementary school or in between classes on a college campus.

Gluten Free + Seed Free Power Balls Recipe
AIP Paleo Pumpkin Cookies (refined sugar free, truly corn free)
Buckwheat Granola Bars (buckwheat is not a type of wheat, and is gluten free)
Easy Baked Vegan Oat Bars

Pictured: Quick and Easy Snack Ideas Everyone Can Enjoy

Photoed below are six very easy snacks that are all naturally gluten free and allergy friendly. The best part about these ideas, if you ask me, is that they’re nutritious snacks, most of which are free from added sugars, and they all come together quickly. These snack ideas are accessible even if you manage food allergies outside of the top 9/14.

Dip & Chips

Honestly, this is a basic, and easy snack that just about everyone can put together. Personally, I purchase corn free, grain free chips for my kids since corn isn’t allowed in the house due to my severe corn allergy. Two of my kids love all things organic potato chips, so I get those at Costco. Another kid really like protein chicken chips, so those are available as well. I also get sweet potato chips here and there to add variety.

Costco sells an organic guacamole that’s also freezer friendly, so I purchase that. However, ANY dip will work. It can be salsa, hummus, or something you make at home. One reason I get the guac is because it’s loaded with healthy fats and has great nutrients.

Other dip ideas include hummus, queso, salsa, and layered bean dips. In fact, one of my kids says that if there aren’t refried beans involved, it doesn’t count. Gotta love the opinions of your kids.

If you venture into making layered dips, have SO much fun with them. Try different components including green salsas, pepper jellies, and new-to-you cheeses.

Apple Doughnuts

Donuts or Doughnuts… I still can’t decide one way or the other. Either way, aren’t those apple doughnuts the cutest things you ever did see?? You can make this concept with pears, mango, pineapple, and quince. You could also try making mini donuts with golden kiwi, green kiwi, or red kiwi.

To make these, wash and peel your fruit. Slice it so it has as round of a shape as possible, then use a mini/small cookie cutter to create a hole in the middle. Now it’s shaped like a donut. Know that with some fruits, you’ll have to have a little elbow grease to get the cookie cutter to go all the way through.

Top your doughnut with safe-for-you yogurt, then, add safe mini chocolate chips and/or safe sprinkles. These days, there are quite a few top 9 free and top 14 free options in both categories to choose from.

Any fruit scraps you have are edible. I like to freeze mine and add them to a random breakfast smoothie for the kids.

I’ve seen little kids go wild for this snack because it feels like they’re having an amazing treat. Seriously, never underestimate the power of 5 chocolate chips or a few pinches of sprinkles. For kids who don’t have a safe chocolate chip or sprinkle, chia seeds and hemp seeds could be called sprinkles. They’ll add a fun pop of colour and give your kiddos something to place on their donut.

Fresh Fruit Salad

This is a classic snack that also doubles as a dessert if you ask me. Now, you may be thinking that a fruit salad is simple because it’s not something processed and packaged. Honestly, that’s the biggest selling point.

All too often people are diagnosed with a food allergy or dietary restriction and they start to forget about all of the foods they can have. Instead, they have a laser focus on everything they can’t have, and miss out on so many awesome food opportunities.

Most people can enjoy fruit, but there are some dietary restrictions that come with a hurdle. If you have Oral Allergy Syndrome (OAS), you’ll need to cook and cool your fruit to enjoy it in the salad format (only if you have passed a cooked fruit challenge). For those managing a severe corn allergy, you’ll need to source safe produce.

If you have kids, fruit salad can be a fun way to introduce them to new fruits. Start with several fruits they love, then add a few pieces of a new fruit you’d like them to try. You can even use mini cookie cutters on the new fruit to make it extra appealing.

If you have a child that doesn’t like food touching (for any reason), serve your fruit salad deconstructed in a muffin tin/pan. Then, sit down with your child to enjoy it together. Take a few pieces of each fruit and show them how you like to eat your fruit salad. They can help you make your fruit salad, or even have a little taste of yours. You can level up the experience with fun food picks or mini food skewers. Either way, you’re modeling the behavior you want them to see, and hopefully move towards one day.

Homemade Grain Free Cookies

When it comes to making snacks at home, I really like making double batches of grain free cookies that they like. I put all of the extras in the freezer and my kids can pull out as many as they’d like for a snack.

This can be done with any snack worthy, freezer friendly cookie recipe that you have. Cookies are also great lunchbox snacks, and they’re great on the go. Nutrient dense no-bake cookies and power balls are a great alternative to traditional cookies if you’re wanting something very health conscious.

Fruit Popsicles: Watermelon Popsicles & Banana Popsicles

Fun fact: food tastes better on sticks. This is a hill I will die on. That and stars are the most delicious shapes.

To make fruit popsicles, slice the fruit on the large side, then insert a short skewer. That’s it. You have fruit popsicles. For an added layer of fun, you can freeze watermelon popsicles then drizzle melted safe-for-you chocolate on top and then add a few sprinkles. You can also create a fondue experience with fruit popsicles and yogurt as the dip.

You can make a fruit popsicle with any fruit that will hold up well on a stick, including:

Apple
Banana
Berries
Kiwi
Papaya
Pear
Pineapple

Ants On a Log

To make ants on a log, wash and cut celery into small pieces. Top with a safe nut, seed, legume, or tuber spread. Add raisins and press them into the spread so they stick. For fun, swap the raisins for cranberries and call them fire ants on a log.

If celery isn’t an option, you can make logs from apples, carrots, cucumbers, or zucchini/courgette.

Delicious Gluten Free Snacks (All Allergy Friendly)

These tasty gluten free snack recipes are all egg free, dairy free, nut free, and more.

Chocolate Chip Cookies without Vanilla (great if you’re all out of vanilla extract)
Grain Free Chocolate Chip Muffins
Enjoy Life Cocoa Loco Copycat Bars
Top 9 Free GF Honey Graham Crackers

More Free-From Snack Resources

Here are more articles and resources that can help you on your quest to enjoy snacktime.

Gluten Free + Top 9 Free Lunches & Snacks Cookbook
Top 9 Free Muffin Recipes (all gluten free, egg free, and most are vegan recipes as well)
How to Substitute Peanut Butter in Cooking, Baking, Snacking, and More
Cashew Substitutes
Spreads & Butters (nut, legume, tuber, and seed options)
Sweeteners & Sugars (know the options and how to use them)

You can also sign up for my newsletter for weekly tips, recipes, resources, and more.

Allergy Friendly Snack Brands

Before you review the brands, let’s ask this: what makes these brands allergy friendly? Well, each person is going to have a different answer. Personally, if a brand is free from more than 4 major allergens, I classify them as allergy friendly. From there, I’ll use more terms including gluten free, top 9 free, top 14 free, Pale, vegan, truly corn free, and refined sugar free.

Each of those terms indicate a whole different set of ingredients that the product is free from. However, at the end of the day, most people classify foods as “allergy friendly” if it’s safe for them to eat. So to each his own.

Here are a few brands to get you started, but be sure to download my 99+ Free-From Snack Brands PDF if you want a lot of options to choose from. This note leans hard into GF + Top 9 Free and Top 14 Free.

88 Acres
Bear
Chomps
Crunchsters
Free Yumm Foods
Karen’s Naturals
Pulse Power Snacks
Red Plate Foods
Rule Breaker
Safe + Fair
Sam Cobb Farms (NUT FREE DATES!!!! Yes, I’m yelling because you nut free folks know how big of a deal it is to find dates not made on shared equipment with tree nuts)
Soley
SuperSeedz
Sweet Potato Awesome
Wild Zora

Answering Your Questions About Gluten Free Snacks & Allergy Friendly Snacks

What’s the best substitute for peanut butter in power balls?

For the closest flavor, soy butter will be the number one choice. If you need a top 9/14 free option, sunflower seed butter will be the top pick. From there, tiger nut butter (tuber, not a tree nut) will be the next best choice. It has an amazing nutty flavor, but it’s peanut and tree nut free.

Is there a good protein powder that’s top 9 free or top 14 free?

The top choice for me in this category will be the Zego protein powder. It’s also made on top 14 free equipment. From there, I’d have you look into Just Ingredients (one of my fave brands), as well as Earth Chimp (shared facility).

There are other brands, and each one will touch on different nutrition points and have different protein content (as well as protein source). If nutrition is a huge concern for you, make sure you know what your unique needs are before rushing out to purchase protein powders.

Should you opt to go with something pure and simple like the Zego protein, make sure you balance the sweetness levels. That type of protein powder shines well when it’s masked by other flavors.

Is there a way to increase the sweetness of a smoothie without added sugars?

Yes, you have a few choices when it comes to boosting the sweetness of your smoothies. First, avoid bitter ingredients and unripened fruits. These will only draw your taste buds’ attention to the lack of sweetness.

Second, use very ripe fruit. Think about how sweet a super ripe banana is versus one that’s *just* ripe enough to eat. Those natural sugars will boost your smoothie.

Third, lean into dried fruits such as medjool dates. The fiber is still there but dang are those little nuggets sweet. Adding a few of those to your smoothies can really boost the sweetness.

Can I use coconut oil in place of olive oil in healthy baked doughnuts?

No, you won’t be able to make that swap whilst maintaining the taste and texture of the original recipe. Olive oil is a fat that’s liquid at room temperature whereas coconut oil is solid at room temperature. That key difference has to be taken into consideration when developing recipes, free-from or not.

I’ll also add: in cooking recipes, it’s a lot easier and forgiving to make this kind of swap. However, when we look at goods that set or need to be baked, all of the elements have to be accounted for.

If you’d like to use coconut oil in your baked goods, I’d suggest starting with recipes that use it, rather than making the swap. In your case you’ll want to search online for something like “baked doughnut recipe + coconut oil”. That should get you better results online, and in the kitchen. Happy baking!

What’s the best gluten-free, dairy-free, egg-free free graham cracker?

There are a few brands to choose in this category. The top three choices are going to be Kinnikinnick, Once Again, and Partake. You’ll need to double check each brand for shared equipment and facility if that’s an issue for you.

What’s the best popcorn alternative for someone allergic to corn?

As someone with a severe corn allergy, I’m so happy I can answer this question. The top two options are going to be Nate’s Popped Sorghum, and the sea salt AshaPops. You’ll need to reach out to both brands to confirm that they’ll really be safe for you, but they’re my top two suggestions as of right now.

Is it possible to make fruit cups at home?

It’s totally possible. If you opt to do this, lean into fruits that are in season to ensure you’re getting peak flavor. You’ll also want to get containers that are the right size serving for you and/or your kids. Making them at home will also allow you to rotate through flavors seasonally, and have a nice collection over the course of several months.

Keep in mind, if you search online for “homemade fruit cups”, you’ll get recipes for non-shelf stable recipes. If you want to make them in bulk, you’ll need to look up proper canning recipes instead (search for something like “homemade shelf stable fruit cups recipe canning”).

If you’re new to canning, see if there’s a local in-person class at your community center or community college, as there’s a learning curve involved.

What are school safe snacks?

School safe snacks are sometimes considered nut-free and peanut-free snacks. Other times, you’ll see the phrase in reference to snacks that are free from the top 9 allergens, here in the US.

It’s important to have a little context though. Some schools call themselves nut-free schools, or ban peanuts and/or tree nuts completely. It’s done as an effort to prevent allergic reactions at school, in students who manage food allergies.

At some schools, rather than create a school wide ban, the policy is applied to a classroom only. It may be that a particular grade has several students that live with the risk of anaphylaxis, so no nuts/peanuts in those classes make sense. At some schools, the policy is to ban all food in classrooms, period. A food free classroom eliminates a lot of risk, and keeps foods in cafeterias and other designated areas.

When schools mandate that your child must have “school safe snacks”, it can absolutely limit packaged snack choices. The good news is that there are lots of products to choose from these days, and you can download my 99 Free-From Snack Brands PDF to see a great starting point.

I’ll add this: if you’re a parent of a child with food allergies, don’t get lulled into a false sense of security by “nut free schools”, etc. The harsh reality is that you have zero control over the homes and lunchboxes of hundreds of other students. Whilst people may try to follow the spirit of the law, there will be mistakes. So, have your 504 plan in place, make sure your child is well prepared, and so on.

Is there a top 9 free brand of cupcakes I can purchase for a class party?

The two brands I can share with you are Better Bites and Red Plate Foods. You’ll need to do some research to see if they’re sold in your area.

If those three don’t work out, you can search online for “top 9 free cupcakes shipping”, and you should be able to find bakeries that ship. These days, there are quite a few of them, however, don’t get caught off guard by sticker shock. It’s pretty expensive to order and ship… you’ve been warned.

Are organic snacks really better?

It’s going to depend on who you ask, and what they know about the food industry. When it comes to choosing organic and/or non-GMO foods, some people will only purchase those types of products. Others could care less.

Here’s what I can tell you. We know through research that continued exposure to GMOs, pesticides, and an array of food additives culminates in negative health outcomes, over time. Children and those with weakened immune systems are even more impacted.

There are some doctors that have started saying “specific cancers are starting in childhood” because of how long it takes for them to develop into a health emergency. Ehat that means is the food you choose now for your family will have a lasting affect.

Now, there are plenty of ways to eat nutritious foods that are non-GMO, made with wholesome ingredients, without breaking the bank. The number one way is going to be shopping at your local farmer’s market. You’ll find the best prices there. You may also find farmers using organic practices, without being certified, and that can save you some money as well.

Making foods at home from trusted raw materials is another way to feed your family well. As someone who believes in organic food, regenerative farming, and allllllll the things, what I can share with you is my personal experience: buy organic when you can and when you can’t, don’t stress over it. I have a child that requires organic and clean ingredients due to a medical condition.

When they were little, I had to learn more than you can imagine about the food industry, and it really opened my eyes. Once you know that kind of stuff, you just naturally lean into making more foods at home.

Remember though, you’re making hundreds, if not thousands of food choices daily. Non-organic ingredients here and there aren’t the end of the world. If you’re not sure where to start, check out the EWG’s annual clean 15 and dirty dozen list. It’s a resource that checks pesticide levels across a wide range of produce each year, and they let you know which foods you should absolutely purchase organically if you can.

Are there any allergy friendly puffs?

Yes! There are actually quite a few gluten free, allergy friendly puffs these days. In fact, there’s even grain free puffs. Kind of wild, but also a great time to be alive. My number one choice for brands is going to be Free Yum Foods, followed by Leser Evil Snacks.

Read this article for a full line up of the allergy friendly puffed snacks, and you can also download my 99+ Free-From Snack Brands PDF if you need more options.

What’s a good alternative to tahini in a hummus recipe?

In hummus, I’ve heard some say that sunflower seed butter is a great alternative. Take a look at this article on different spreads and butters to get an idea of the options available.

If you can have cashews, cashew butter would be my top pick since its flavor isn’t overwhelming. Pumpkin seed butter is another excellent choice, followed by watermelon seed butter. Both of these choices will have a little more funk to them, similar to what sesame butter (tahini) brings to the table. Know that the other flavors in your hummus recipe will impact which alternative will be best.

Is a shared facility the same thing as shared equipment?

No, these two terms mean two different things. The facility means the actual building. The equipment means the line/machinery the product is made on. A shared line means it’s been made on the same equipment as specific allergens.

A shared facility means that specific allergens are in the building. It’s possible to have a dedicated line, free from allergens, in the same facility as said allergens. The best way to get all of the information is to reach out to brands and ask about their policies, practices, and so on.

Know that if they’re using a co-packer, they may not be able to give you super duper specific information, as it changes regularly. You can learn all about this and more in my Food Allergy Help 101 eCourse on Hidden Allergens. It’s a free course and will teach you all the questions to ask, and what to be on the lookout for.

What’s the best nut-free substitute for crunchy almond butter in a snack bar recipe?

I’m going to assume peanuts are OK since you’ve only said nut free. If that’s the case, crunchy peanut butter. The taste won’t be identical, but it’s a good option, and it’s affordable.

From there, you’ll want crunchy seed butters. SunButter makes a crunchy sunflower seed butter and my kids tolerate it, so long as I mix it into other things.

Outside of these two options, there’s not a lot more to suggest, unless you want to make something at home with specialized tools. Unfortunately, the other brands that had nut free options have gone out of business.

What are some tasty, but also nutritious, gluten-free snacks I can serve?

The key to this question is the term nutritious. First, that’s going to be unique to your needs. For example, you could make a nutritious ragu, serve it over pasta, and make the serving size small. That’s a snack.

If you’re looking to purchase gluten-free snacks that are also nutritious, I’d encourage you to look up brands that sell Paleo snacks. These exclude all grains, so they’re naturally gluten-free. They also don’t have the “science experiment ingredients’ as I like to call them, that you’ll find in a wide range of gluten-free snacks.

For all four of my kids, nutrition was a huge concern, and each one had different, specific needs. I would bake up all sorts of snacks and make sure all of the needs were being met. On top of that though, I also made sure the food tasted good, because there’s no point in using expensive ingredients on food that tastes bad.

You’ll want to lean into snacks that are naturally free from added sugar (fresh fruits and veggies), or snacks that call for natural sweeteners such as pitted dates. Smoothies are another excellent choice for serving since you can use sweet fruits and skip the sweetener.

Easy Gluten Free & Allergy Friendly Snacks (Toddlers, School, & More)