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November 29, 2021

Food allergies? Here are some tips to find allergy-friendly snack options for the summer

SALT LAKE CITY — With the school year coming to an end and summer activities and outings on the horizon, it’s going to help to be prepared with easy snacks to grab as you’re heading out the door.

Being able to grab quick snacks may be overwhelming, though, if you have a child with food allergies.

I found this out firsthand when my youngest daughter was diagnosed with a milk, egg and tree nut allergy. My go-to snacks of granola bars and goldfish no longer worked so I had to come up with new ideas for simple snacks that would keep my kids happy and energized on our summer adventures. To help you this summer and beyond, I’m sharing a list of a few allergy-friendly snacks.

Fruits and vegetables

Fresh fruits and vegetables are great snack options for kids with allergies.

Some examples include:

  • Cut apples with lemon or lime juice to prevent browning
  • Bananas
  • Raisins/craisins. Buy in individual packages and they are super easy to grab on the go
  • Veggies with hummus. Hummus is a great dip replacement for ranch if your child can’t have dairy (check the label as some brands may contain soy)
  • Apple sauce
  • Fruit cups
  • Pineapple spears
  • Freeze-dried fruits such as grapes or mangoes
Fresh fruits and vegetables are great snack options for kids with allergies.
Fresh fruits and vegetables are great snack options for kids with allergies. (Photo: Evdokimov Maxim, Shutterstock)

Pantry items

Having easy shelf-stable options is essential as you’re running out the door. They’re also great to keep in the car.

Here a few ideas:

  • Veggie fries
  • Harvest snap peas
  • Cliff Z-Bars
  • Ritz crackers
  • Fig bars
  • Wheat Thins
  • Olives
  • Popcorn (Homemade or Skinny Pop brand as an allergy-friendly option)
  • Oreos
  • Pumpkin seeds
  • Quaker rice cakes (not all flavors are allergy-friendly so check label)
  • Pretzels

Frozen treats

These are a must during that summertime heat. I really struggled with this category since ice cream sandwiches and a scoop of ice cream were off the table for my daughter.

Here’s what I went with instead:

  • Snow cones
  • Otter Pops
  • Fruit popsicles
  • Sorbet
  • Smoothies with milk alternative such as soy, almond, or coconut milk

Note: This list is not a replacement for reading nutrition labels and ingredient lists. You should always check for yourself before giving your child a new food to make sure they aren’t allergic to any of the ingredients.

Danielle Billat

About the Author: Danielle Billat

Danielle Billat is a local registered dietitian, nutritionist and mother. To contact Danielle, and read more of her articles, visit her KSL.com author page.

Editor’s Note: Anything in this article is for informational purposes only. The content is not intended, nor should it be interpreted, to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition; Any opinions, statements, services, offers, or other information or content expressed or made available are those of the respective author(s) or distributor(s) and not of KSL. KSL does not endorse nor is it responsible for the accuracy or reliability of any opinion, information, or statement made in this article. KSL expressly disclaims all liability in respect to actions taken or not taken based on the content of this article.

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