Safe snacks are an essential part of food allergy life. But when you’ve got allergens to avoid, sometimes snack choices start to feel repetitive.
To inspire followers, contributor Megan Lavin shares in the video her son’s current Top 5 allergy-friendly snacks. Her oldest, who is allergic to wheat, dairy, peanut and tree nuts, says these are his favorites to take with lunch or to grab before track or soccer practice.
Megan walks through their Top 5 allergy-friendly snacks as part of the Megan’s Minute video series (don’t miss her other great reels!). Below we share the ingredients of these products. A reminder to always read the product label yourself, in case of ingredient changes.
For a wonderful homemade treat, we also share below Megan’s outstanding Allergy-Friendly Energy Bars.
Megan’s Top 5 Allergy-Friendly Snacks
Following are the products* and ingredients Megan covers.
1. Del Monte’s Bubble Fruit Cups: Megan’s son is picky about fresh fruit but loves these. Ingredients are: pears, water, boba (water, fructose, modified food starch, calcium lactate, citric acid, sodium alginate, xanthan gum, calcium chloride, carboxymethyl cellulose), sugar, white grape juice concentrate, natural flavors, lemon juice concentrate, ascorbic acid, carmine color, vegetable extract (for color).
2. Snyder’s Gluten-free Pretzel Sticks: “salty, crunchy and easy.” Ingredients are: cornstarch, potato starch, tapioca starch, palm oil, sodium carboxymethylcellulose, dextrose, salt, sunflower lecithin, baking powder (sodium acid pyrophosphate, sodium bicarbonate, cornstarch, monocalcium phosphate), yeast, citric acid, soda.
3. PopCorners’ Kettle Corn: the Lavins go with the sweet & salty flavor. Just four ingredients: yellow corn, sunflower oil, cane sugar and sea salt.
4. OWYN Protein Shake: The dark chocolate flavor of this top 9-free shake is one of Megan’s go-tos. Ingredients are: water, OWYN™ Protein Blend (pea protein, organic pumpkin seed protein, organic flax oil). Contains 2% or less of the following: soluble fiber, organic cane sugar, sunflower oil, cocoa powder, sunflower lecithin, natural flavors, Himalayan pink sea salt, greens blend (broccoli, spinach, kale), monk fruit extract, guar gum.
5. That’s it. brand’s Mini Fruit Bars: Megan goes for the apple and mango flavor, free of 12 key allergens. Ingredients are simply: apples and mangoes.
Bonus: Bobo’s Blueberry Fig Bars: Megan adds a possible sixth snack for those cleared to eat foods with a ‘may contain’ advisory for peanuts and tree nuts. Ingredients are: rolled oats (certified gluten-free), rice syrup, cane sugar, coconut oil, vegetable glycerin, fig paste, blueberry puree, sea salt, xanthan gum, citric acid, pectin, natural flavor, vitamin E.
*This post is not sponsored.
Megan’s Allergy-Friendly Energy Balls
These delicious no-bake energy balls are from Megan’s Allergy Awesomeness website. Rich in B vitamins, protein, omega-3s and fiber, they are free of: gluten, dairy, egg, peanut, tree nuts, and can be oat-free. Megan’s kids can’t get enough of them.
Ingredients
1 cup buckwheat groats or gluten-free rolled oats, uncooked
1/2 cup SunButter, WowButter or other nut/seed butter
1/3 cup honey
1/4 cup shredded unsweetened coconut
1/4 cup mini smei-sweet chocolate chips (e.g. Enjoy Life)
1/2 scoop allergy-friendly vanilla protein powder (optional)
1 tbsp chia seeds (or hemp hearts)
1 tsp pure vanilla extract
Dash of sea salt
Instructions
1. In a stand mixer with the paddle attachment, add all of the ingredients and mix until everything is incorporated.
2. Using a cookie scoop, create one ball at a time and place them on wax paper on a cookie sheet. (Sometimes I use my hands to help roll the balls if they’re a bit crumbly.)
3. Chill for 30 minutes before serving. The balls can be stored at room temperature or in the fridge, covered.
More Megan’s Minute Videos:
My Allergy Family’s Trip to Universal: the Good and Bad
How to Stay at a VRBO and Have Great, Safe Food
Food Allergy Mom’s Advice: Visiting Relatives, It’s a Balancing Act
Putting Dairy-Free Whipping Creams to the Test
How to Manage Field Trips with Food Allergies
How Not to Overreact with an Allergic Child
Our First Cruise with Food Allergies was a Hit
Our Summer Camp Win with Food Allergies
