Recipes

11 Nut-Free Snacks for Kids (and Adults Too)

Matcha-mango chia pudding, homemade strawberry Pop-Tarts, pretzel-and-banana truffles, and more recipes for school, the office, and beyond.
Gourmet Makes homemade poptart with tropicalcolored sprinkles.
Photo by Claire Saffitz

It’s no secret that we love snacking in the US. In fact, according to one report, most American adults consume between one and three of these mini-meals per day. Generally speaking, making things to toss in your kid’s backpack or nosh on at work is no big task. But doing so can become complicated—and stressful—when trying to avoid peanuts or tree nuts. Even if you personally don’t have to worry about allergies, no-nut classrooms, camps, and offices have become increasingly prevalent, meaning nut-free snacks are often on the menu for everyone.

Looking for some inspo? We’ve rounded up 11 nut-free snack recipes to keep you and your family energized throughout the day.

  • Image may contain Plant Food Vegetable and Produce
    Alex Lau
    1/11

    No-Nut Granola

    Making your own granola bypasses the step of scrutinizing store-bought options for the sneaky presence of nuts. Our easily modifiable nut-free version uses oats, seeds, cacao nibs, coconut, and dried fruit. The result: all the crunch, none of the allergy risk.

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  • Photo by Travis Rainey, Food Styling by Taneka Morris, Prop Styling by Tim Ferro
    2/11

    Matcha-Mango Chia Pudding

    Enlist the kids to help make these colorful parfaits. (The recipe involves the irresistible step of smashing an entire bag of frozen mango with a rolling pin.) Just be sure to choose a nut-free milk, like soy, in which to soak your chia seeds. For easy packing, make the parfaits directly in small resealable containers.

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  • 3/11

    Cheesy Slice-and-Bake Crackers

    What will you pair with cheesy slice-and-bake crackers? A handful of juicy grapes, a schmear of hummus, or even (why not?) an extra layer of sliced cheese all go beautifully with their savory crunch.

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  • Photographs by Jenny Huang, food styling by Sue Li, prop styling by Sophie Strangio
    4/11

    Blueberry Spelt Muffins

    Fluffy, filling, and surprisingly healthy, blueberry spelt muffins are the perfect morning or afternoon pick-me-up. Spelt flour adds more protein and fiber than white or even whole wheat flour, keeping bellies full between meals.

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  • Photograph by Isa Zapata, Food Styling by Judy Kim, Prop Styling by Stephanie De Luca
    5/11

    Tangy Tomato-Chile Popcorn

    Here’s a popcorn you won’t find in any old snack aisle. A dusting of garlic powder, cayenne, and tomato powder tops a base of home-popped kernels. It’s as if tacos and popcorn had a spicy little baby. Try it for a crunch that kicks nut allergy concerns to the curb.

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  • Photo by Alex Lau
    6/11

    Fruit Sandwiches

    This kid-friendly recipe defies categorization. Is it a sandwich or is it a dessert? Either way, it’s hand-whipped cream, fresh fruit, and Japanese milk bread (with crusts daintily cut off) that satisfy even the pickiest snacker. Look for Japanese milk bread at your local Asian market.

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  • Photo by Claire Saffitz
    7/11

    Gourmet Strawberry Pop-Tarts

    If you ever wanted to be the classroom’s cool parent—or the all-star of the office, for that matter—try your hand at these DIY Pop-Tarts. With a little effort in the kitchen, you’ll turn out a gorgeously sprinkled pastry loaded with real fruit filling and not a nut in sight.

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  • Photo by Travis Rainey, Food Styling by Taneka Morris, Prop Styling by Sean Dooley
    8/11

    Kale and Cheddar Gözleme

    Many cultures have their own spin on cheese-stuffed bread: quesadillas in Mexico, calzones in Italy, gözleme in Turkey. This Anatolian mini-meal fills homemade flatbread with cheddar and kale, then sizzles it all to melty goodness in a cast-iron skillet. Expect classmates or work buds to ask for a bite (or more).

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  • Alex Lau
    9/11

    Antipasti Plate

    An antipasti plate is a classic snack that just so happens to be nut-free. Traditionally made with cured meats, cheeses, olives, and veggies, it’s as versatile as they come. Grab a bento-style container and fill to your heart’s delight with salami, mortadella, Parmesan, cherry tomatoes, and crackers or pita chips.

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  • Alex Lau
    10/11

    Banana-Oat Snack Cake

    While you might expect nuts to show up in a banana-oat flavor combo, this snack cake packs plenty of hearty flavor without them. Make a big batch and freeze a few squares for packing in your go bag; when snack time rolls around, they’ll be perfectly thawed.

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  • Alex Lau
    11/11

    Pretzel and Banana Truffles

    Truffles at snack time? Ooh la la! These four-ingredient nut-free treats are a crowd-pleaser for kids and grown-ups alike. If you pack them in a lunch box, be sure to keep them cold so they maintain their structure and shape.

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Sarah Garone is a nutritionist, freelance health and wellness writer, and food blogger. Her work has appeared in The Washington Post, Healthline, EatingWell, Insider, and Condé Nast Traveler, among other outlets. She lives in Mesa, AZ with her husband and three kids. When she's not writing, you can find her reading good ... Read More
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