I know there are so many parents out there navigating food allergies with their little ones, and looking for allergy free toddler snacks. If that’s you I just want you to know, I see you! Grocery shopping can suddenly feel overwhelming, birthday parties feel stressful, and packing snacks for daycare or playdates comes with a whole extra layer of planning. Literally a life I could NOT imagine living, and I have such a soft spot for parents in that reality.
My goal is to make grocery shopping, meal planning, and everyday feeding easier. Whether your toddler has allergies to dairy, eggs, peanuts, or multiple foods. Because feeding littles is already enough of a job, and you shouldn’t feel stuck or limited when it comes to nourishing your kiddo.
What Are the Top 9 Allergens?
In the U.S., the “Top 9” allergens account for the majority of food allergies:
- milk
- eggs
- peanuts
- tree nuts (almonds, cashews, walnuts, pecans)
- soy
- wheat
- fish
- shellfish
- sesame (the newest one added to the list in 2023)
Most toddlers who have food allergies are allergic to one or more of these nine foods. The severity can vary, some kids react to even trace amounts while others may tolerate small exposures but not larger servings.
Always check labels closely, since even foods you’ve bought for months can suddenly have new “may contain” or “processed in a facility with…” statements. And even with those disclaimers, it’s not a guarantee that your child will or won’t react. Which is why careful monitoring and talking with your child’s care team is so important.
Easy Allergy Free Snack Ideas
Here are some of my favorite toddler-friendly snack pairings and simple recipes. Remember, every child’s allergies are different, so always double-check labels and adapt to your little one’s needs!
- fresh fruit or pretzels + seed butter (sunflower or pumpkin seed)
- homemade mini muffins (oat or chickpea flour base)
- chickpea or black bean hummus (without tahini if sesame is an allergy) + veggie sticks or crackers
- rice cakes with avocado + hemp hearts
- coconut or Ripple milk chia pudding
- dates with pumpkin or sunflower seed butter or bars
- smoothies with fruit + oat or Ripple milk + seeds
Allergy Free Toddler Snack Packaged Options
When it comes to store-bought snacks, I know the shelves can feel overwhelming and even scarier if your toddler has allergies! I hope this helps shopping just a tad easier.
Note: Some products may be produced in a facility where a common food allergen is also processed. Some manufacturers choose to disclose this information, but it’s not actually required. Formulations, facilities, and packaging can also change over time, which is why it’s extremely important to always double-check the labels every single time you buy.
Rice cakes can be such a great vessel for nutrition! Spread avocado, seed butter, or tahini-free hummus on top for a balanced snack.
Pea crisps are such a great green crunchy snack that actually have some protein and fiber. Perfect for lunchboxes, on-the-go snacking, or using as a dipper.
Freeze dried fruit is one of my favorite toddler snacks! You can even crumble over dairy-free yogurt as colorful "sprinkles."
Fruit jerky or dried fruit are also great options for littles on the go! Love that they don't get crumbled or smooshed in a diaper bag.
Dried fruit bars that are literally JUST FRUIT and no added sugar.
Crunchy fruit chips is another great fruit option!
Meat sticks for a lunchbox-friendly protein source. You can cut these in half length-wise and even cut into bite-sized pieces for easy grabbing.
Puffed crackers, a fun crunchy snack that has a bit more flavor! These can also be a vessel for other nutrition or made into a snack mix with pumpkin seeds.
Smoothie melts are so yummy (even for moms!) and make a great snack or lunchbox addition. Can pair with dry cereal for a fun snack mix.
LOVE THESE Smash Jam Bites! Yes, they do have some added sugar (which the AAP recommends to avoid/limit before the age of 2) but most of the sugar is coming from dates.
Applesauce pouches are a great easy fruit grab that you can choose in pouch form or cup! Can totally turn these into popsicles or use as a "flavoring" for dairy-free yogurt or oatmeal without the added sugar.
If there's not a fish allergy to worry about, then I love Brainiac applesauce + their fruit and veggie pouches for choline and omega-3s added in.
These english muffins would make a yummy snack, breakfast, or even lunchbox option! I'd spread with dairy-free cream cheese or sunflower seed butter.
A dairy-free cheddar puff that actually has some protein and fiber?! Say no more! These chickpea puffs are great for snacking on the go or adding into a lunchbox.
A granola bar that's lower in added sugar than most! Can be a great snack or breakfast option for busy days.
Big fans of Simple Mills and these crackers are gluten, dairy, egg, and nut-free!
Toddlers love these little granola bites that feel like a treat! Perfect for on-the-go and in lunchboxes.
Because seed butter + jam sandwiches are still possible even with food allergies! Love this sunflower seed butter for sandwiches, energy bites, drizzling over waffles, or stirring into yogurt for a dip.
Chia jam for the win always! Makes a great topper for french toast, pancakes, and even use for cream cheese roll ups.
Can't forget some mini chocolate chips for muffins, cookies, pancakes, and sprinkling over yogurt!
My Top Allergy Friendly Recipes
These are tried-and-true, tested in my own kitchen with my toddler:
- Pumpkin Oatmeal Bars
- Apple Cinnamon Energy Bites
- Pumpkin Waffles (use flax eggs - I added a little "allergy friendly" section)
- Date Bars
- Veggie-Packed Meatballs (omit the egg)
- Kale Chips
- Slow Cooker Short Rib Ragu
- Butternut Squash Pasta
- Cornbread Muffins (use dairy-free milk)
- Chia Pudding (use dairy-free milk)
- 3-Ingredient Oatmeal Cookies (use sunflower or pumpkin butter)
I hope this list of allergy free toddler snacks is helpful! Be sure to pin it for later and share with another parent navigating food allergies with their little one. And if you’re looking for more one-on-one support or guidance with feeding your little ones, I'd love to chat more about working together! I'm here to make feeding your family feel lighter and less overwhelming.
Because you don’t have to do this alone, mama!
xoxo, toddler dietitian tiff
Disclaimer: This post is for general educational purposes only and should not replace individualized medical advice. Always read labels carefully and check for any ingredient or manufacturing disclaimers before serving. No food can ever be guaranteed completely free from cross-contact, and food recalls do happen. Some products may be made in facilities where common allergens are processed, and manufacturers can change ingredients or packaging at any time. Always double-check labels and work with your pediatrician or allergist to decide what’s safe for your child. I cannot be held responsible for any reactions that may occur.
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