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Healthy Snacks for Kids With Food Allergies

March 8, 2017

It’s estimated that up to 15 million people in the United States suffer from food allergies. These allergies typically develop during childhood; in fact, one out of every 13 children has a food allergy. It can be difficult for parents to find healthy children’s snacks for their food allergic kids because so many snacks contain the most common allergens, including peanuts, tree nuts, dairy, and eggs. If you’re struggling to find safe snacks, try some of these kid-friendly, allergen-free foods:

Vegetables and Dip

Put together a plate of fresh vegetables and a variety of allergy-free dips for your child to snack on after school. Kids may not be interested in eating plain vegetables, but once they try them with a delicious dip, they’ll be hooked. Hummus or ranch are tasty choices that pair well with vegetables, but play it safe and check the label to ensure the dip doesn’t contain any of your child’s allergies. Carrots and celery are the best vegetables to pair with dips, but you can be creative and include any vegetable you want. Some kids may like the fun colors of red, green, and yellow bell peppers, so add these to your platter and this may make them want to try the vegetables more.


Kids with food allergies will love digging their spoons into a jar of applesauce after school. If your kids don’t love the taste of plain applesauce, sprinkle a little bit of cinnamon over it to add some flavor. Kids aren’t the only ones who will love applesauce—parents love the nutritional benefits of this tasty treat. Applesauce is full of fiber, which will keep your kids full and satisfied long after snack time is over. Learn more about the benefits of applesauce.

Gluten-Free Pretzels

Next time you go grocery shopping, look for gluten-free pretzels that you can serve to your food allergic kids. Pretzels are a great alternative to chips, which tend to be high in fat and calories, but kids still see them as a “fun” snack food. You can’t go wrong with pretzels, so this is a safe snack choice for parents who are trying to stock the house with plenty of options for their food allergic kids.


Fruit is not one of the top allergens, so unless your child has a known fruit allergy, fruit is a great snack. Serve fruit fresh, dried, or blended with ice to make a delicious smoothie. If you don’t have time to slice up the fruit, or if you want to pack fruit in your kids’ lunchboxes, look for the prepackaged fruit cups sold in grocery stores.

Kids love popsicles, so don’t forget about frozen fruit snacks, either. Froozer frozen fruit snacks have no sugar added and are organic, full of antioxidants, gluten-free, dairy-free, non-GMO, Kosher, low calorie, nut free (snack safe certified) and vegan. Froozer is the perfect snack for both adults and children who suffer from common food allergies. Buy them through our website or find out where to buy in a store near you.