It’s almost time for kids to head back to school across the country. While some schools will begin this school year with digital-only learning due to the ongoing coronavirus pandemic, many plan to fully reopen in the next month for in-person learning.
Whether learning will happen in person or online, one thing is for sure: kids still need snacks to keep them nourished. We’ve pulled together a list of nut-free snacks, with a little something for every child’s tastes.
Why nut free? Peanut and tree nut allergies can be quite serious, and even trace amounts can cause severe allergic reactions. To protect students with nut allergies, many schools have begun requiring snacks to be peanut- and tree nut-free.
Before you buy, be sure to check the ingredients list for peanuts or tree nuts. Often, if a top allergen is included in the ingredients, this will be called out in a “contains” statement. Additionally, many brands will also list whether the item is made in a facility with tree nuts or peanuts, with statements like the following:
- “May Contain Peanut or Tree Nuts”
- “Processed on shared equipment with Peanuts or Tree Nuts”
- “Manufactured in a plant with Peanut or Tree Nuts”
- “Contains Peanut or Tree Nut Ingredients”
And remember, production lines and ingredients often change—so keep an eye on those labels, even if you’ve checked them before. With all that in mind, here are some nut-free snacks to consider as school swings back into session.
Little Rae’s Shortbread Cookies
Most of us have at least a tiny sweet tooth, and kids are no different. Here at Little Rae’s, we make some dang tasty decorated shortbread cookies that delight taste buds and imaginations. Try out our “School’s Back Pack” collection, which includes pencils, apples, and school buses. All our products are made with the highest quality ingredients and come with a nut-free promise to help you rest easy.
Fresh Fruit & Veggies
Want to keep things simple and healthy? Fresh fruits and veggies are always a great option. In the fruit department, apples, strawberries, grapes, pears, blueberries, and bananas are all easily packable, with minimal mess involved. If you’re more in the market for vegetables, try baby carrots, sugar snap peas, fresh green beans, cucumber, jicama, or cherry tomatoes.
Need a dip? Sunflower oil butter is a great nut-free alternative to traditional nut butters. And hummus is a protein-packed upgrade from the typical ranch dressing—just be sure to avoid any with pine nuts or made in non nut-free facilities. If you’re feeling up to the task, you can make your own hummus with just a few simple ingredients.
Single-Serve Cheese
Mini Babybel cheese wheels and Laughing Cow swiss cheese wedges can be enjoyed by both kids and adults, and they can be found at just about any grocery store. Both Laughing Cow and Babybel production facilities are nut-free. Packed with protein, this snack will nourish and bring smiles out.
Kebabs
Kebabs made from a combination of fruits, vegetables, and cheeses make a fun snack that is diverse in flavors. Try:
- Apples & cheddar cheese
- Cherry tomatoes, basil leaves, and mini mozzarella balls
- Grapes & berries
Popcorn
Popcorn is a healthier alternative to chips that still satisfy that need for something with crunch. It’s quick to whip up with an air popper or on the stovetop and can easily be spiced or sweetened to satisfy (here are a few recipes to try). If you’re tight on time, you should be able to find a variety of pre-made options at any grocery store—just be sure to check the label to make sure the product you purchase is nut free.
SmashMallow Rice Crispies
Made in a certified nut-free facility, these rice crispy treats come in a variety of flavors and do not contain artificial ingredients or preservatives. Two of the flavor options—Strawberries & Cream and Blueberry Crumble—are made with real fruit.
Roasted Chickpeas
This is a snack that is so delicious and simple to make that you might not be able to stop making it. Toss some chickpeas on a sheet pan with a little oil and your choice of seasoning, then bake. The end result is a protein-packed, bursting-with-flavor treat. They’re crispy right out of the oven, but they’ll turn chewy (yet still delicious) as they cool. As with popcorn, you can make it sweet, savory, or somewhere in between.
What are some of your favorite nut-free snacks? We’d love to hear all about them, so drop a comment below if we missed something!