Home » Snacks for kids with a nut allergy.

Snacks for kids with a nut allergy.

Snacks for kids with a nut allergy.

Remember my last rant, I mean post Allergy Advice Available? Well I’ve been speaking with Neil from Progressive Family Foods and he has kindly offered to write a guest post in regards to nut allergies, in particular snacks that are available or can be homemade.

Here’s what Neil came up with…


We all run out of snack ideas for our kids from time to time, and can occasionally be found staring into the cupboard trying to convince ourselves that this isn’t the fourth day in a row that we have fed them chocolate Hobnobs in that tricky hour before dinner. There’s nothing wrong with a Hobnob but it’s good to have some other options up our sleeves. And as a parent of a child with nut allergies, those options can sometimes seem even more limited.


Nutritionists love the idea of healthy snacks and most argue that kids should be offered snacks twice a day between the three main meals to keep them ticking along…. That’s a lot of snacks to come up with! Nutritionists argue that only around 20% of what we feed our kids should be sweet, and snacks are an important element of this. There are plenty of good nut-free options for both, whether you choose to make your snacks at home, or buy them over the counter. If the latter, then it goes without saying that ingredients should always be checked for nut-allergy warnings and it’s great that products these days (especially those aimed at children) are labelled clearly with individual ingredients and ‘may contain’ warnings.


If your eyes begin to glaze over at the prospect of homemade snacks, conjuring up images of spending hours making slightly flat muffins which are stale within 24 hours, then don’t worry – there are plenty of recipes out there that are quick, use regular ingredients, will last almost a whole school week and, perhaps most importantly, kids like them too!


Let’s look at the pros and cons of each. Shop bought snacks are great. They are cheap, require very little prep, are portable and tend to be long lasting. On the downside, they can contain very high levels of sugar and salt, the may look nut free but often are labelled ‘may contain nuts’, they often dumb down food (yes I am talking to you Stringy Cheese!), can be much more expensive (you again Stringy Cheese) and often have unnecessary marketing on the packaging…. “Yes, it does have Captain America on the packet but do you know what it is?”….”No, but I want it.” (an annoying conversation I regularly have with my son in supermarket!!).


There are pros and cons to homemade snacks too; the big advantage is that you know exactly what is in them which can be super important for nut allergies, especially if you have a very allergic child who can’t risk ‘may contain’.



Home baking can take a bit of time, but this can actually be a benefit as time spent cooking socially in the kitchen can be a great way for families to bond whilst learning new cooking skills. They may work out a bit more expensive but, hey, you get what you pay for. One of the biggest disappointments can be if you make a batch of something and no one likes them… it happens to all of us!

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For me, one of my biggest issues with a lot of homemade snacks is shelf life. I hate making snacks which are past their best as soon as they have cooled down…. but there are plenty of recipes that will survive the school week (read on!).

Before we get onto my favourite homemade snacks let’s look at great nut-free over the counter options: (Please always check the labels)

  • Popcorn
  • Breadsticks
  • Rice cakes
  • Cereal
  • Cheese (and nut free crackers)
  • Veg and dips
  • Pita and dip
  • Beef jerky
  • Olives
  • Hard boiled eggs


  • Bars and biscuits
  • Fruit pops
  • Fruit
  • Dried fruit
  • Yogurt


When it comes to making your own, there are some amazing recipes out there and more and more taking into consideration different dietary requirements but it comes down to a matter of time for us; 1) how long will it take to make? 2) How long will they last? Time in the kitchen is precious and there are other priorities other than making homemade snacks but can be good to do with kids.


Many recipes can also be adapted by swapping nuts out for seeds or using seed butter instead of peanut butter, if your child can tolerate seeds.
These are some of my own favourites from out there in internet land:

So the options are plentiful… from a fist full of raisins to lovingly baking sage and cheese crackers fit for Mary Berry! Supplying nut free snacks should not be a chore and needn’t be so. Don’t be scared to make your own and mix up your offerings of homemade and shop bought stuff! It is all too easy to get stuck in a snack rut, hopefully with these options at hand everyone will find something that works for them!

This guest post was written by Neil at Progressive Family Food. Neil’s website www.progressivefamilyfood.com focuses on simple strategies and recipes to help picky eaters love eating healthy food.

There you will find :

  • Strategies to make your meal times less stressful and improve your kid’s relationship with food.
  • Interesting recipes that are simple to cook for any busy family and that everyone will enjoy … not a kale and chia seed soufflé in sight.
  • Cooking tips, trick and hacks that make our lives easier… and make you look and feel good in the kitchen!
  • Interviews with experts and specialists in the field of kid’s food and nutrition.
  • On going stories of joy and woe as we continue the trial and error method of raising kids!
For more information please contact neil@progressivefamilyfood.com

Thank You Neil for creating this informative piece for us at DadvWorld. We will definitely be trying out some of the recipes and plan to offer feedback via photos on Instagram of us stuffing our faces!

I’d like to thank all involved for offering to share their recipes too. To my usual readers, you know I’m useless at baking and worse at writing about it, that’s why I got a pro in for the job, go check out everyone’s posts and social media.

Thanks for reading, see you online @dadvworld.



  1. 21st October 2016 / 8:17 am

    I am always at my wit’s end trying to find new recipes for snacks. I am a super careful mom and I want my children to consume only organic and home cooked snacks. yes, it takes extra time but i consider it a worthwhile investment as my family is going to it. I use all organic and allegen free ingredients

    • DadvWorld
      21st October 2016 / 8:38 pm

      That’s fantastic! Of course any extra time taken for preparation is far outweighed by the peace of mind you have knowing the family are eating safe and healthy snacks. Thank You for reading and commenting 🙂

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