- Jan 22, 2018

Nut Free Snacks

Are you going nuts trying to find nut-free alternatives to peanut butter and snacks that include peanut butter? Here are some options that you’ll love if you have a peanut allergy or are packing a nut-free lunch for your child.

1. Sunflower butter

Sunflower butter is a great option if you’re looking for a healthy spread to put on your toast or crackers. The SunButter brand, for example, has approximately 7 grams of protein per serving, which is very close to the amount of protein in your average peanut butter.

2. Soy butter

Soy butter is also a great substitute for peanut butter as it has a great, creamy consistency. It can be used a fruit dips and sandwiches and can even be added to baked goods. The Wowbutter brand, for example, is a complete protein and has a protein content similar to that of many nut butters (7g).

3. Roasted chickpeas

Roasted chickpeas are a great high protein, high fibre snack if you’re craving something crunchy, like crunchy peanut butter. Moreover, roasted chickpeas can easily be made at home and you can make them as flavourful as you like!

Click here to get a copy of a delicious and sweet chickpea recipe.

Legumes like chickpeas and other beans make for a great nut alternative, providing you with plant based protein and lots of fibre. You can also try different bean based dips for veggies, rice crackers, or pita (e.g., hummus or black bean dip).

4. Use seeds instead

Seeds can provide similar nutrients and texture to nuts. They can be an alternative added to granola, cereals, or other healthy snack options (e.g., seed butter mentioned above).

Give this healthy nut free granola recipe a try (click here). It can be a great addition to you or your child's lunch. Mix with dried fruit or served with yogurt.

5. Edamame beans

Edamame is a low-calorie, high protein and high fibre snack that can be seasoned based on one’s personal preference. It can be added to salads, rice, used to make yogurt dips, or enjoyed on their own! I know I love eating these beans on their own, with a touch of salt.

6. Fruit and Seed Bars or Trail Mixes

There are many different products on the market now that are nut free, but finding healthy options can be tricky. I recently tried pressed KIND bars made with only dried fruit and chia seeds.....and they were amazing!

Look for options that contain NO added sugars to ensure you are only getting sugar from the natural sources (aka fruit). You can also make your own trail mix with your favourite tried fruit and seed blends.

Some other healthy snack options suitable for school include:

Fresh fruit or fruit cups (option to serve with a yogurt dip)
Crackers (whole grain, rice, rye, etc.) with dips (e.g., hummus, guacamole, etc.)
Fresh veggies
Yogurt
Healthy muffins – click here for a healthy banana muffin recipe
Popcorn
Fruit and seed or soy butter (e.g., banana slices with wow butter)
Cottage cheese and fresh fruit or no sugar added jam
Egg muffins (made with eggs, veggies of choice, and cheddar cheese) - stay tuned for a recipe!