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Best Allergy Friendly Snacks & Top 8 Free Recipes to Enjoy!

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If you have food allergies, finding snacks that fit your diet can be tough. To help, we created a list of great allergy friendly snacks that you can buy at the store, plus a list of top 8 free grab-and-go snack recipes!

snacks on a blue table with text overlay

If you have food allergies, you’re not alone! According to FARE (Food Allergy Research and Education), 32 million Americans have food allergies.

That’s 1 in 10 adults and 1 in 13 children, so chances are high that you know someone with food allergies or have food allergies yourself. 

Finding quick and ready-made snacks on the run can be difficult when you have food allergies (especially if you have multiple food allergies), so we put together a list for you of allergy friendly snacks you can get at the store or online!

There are plenty of not-so-healthy food items out there that just happen to be allergy friendly, so we’ll focus our list on the store bought snacks that are mostly healthy.

Because food allergies vary so much from person to person, we created 2 different lists of allergy friendly snacks: a gluten free and dairy free snacks list and a top 8 free snacks list.

You may also like our post about elimination diets.

various snack items on a map

Since there are also a lot of companies moving into the allergy friendly space, this list isn’t comprehensive and things will probably change in a few years! You’ll likely be able to find even more top 8 free snacks and companies out there even in just the next year or 2.

If you’re looking for healthy breakfast bars, check out our list of recipes and store bought breakfast bar options.

What to Look for in Allergy Friendly Snacks

When you go to purchase allergy friendly snacks at the store or online, here are a few things to look for:

Mostly healthy ingredients

Look for snacks that have healthier ingredients and aren’t loaded with artificial ingredients (like artificial sugars, colors, preservatives, or flavors). Try to stick to snacks that are made of mostly less processed ingredients.

 woman sitting with a bowl of popcorn

Lower in sugar

You can eat healthy and still have allergy compliant snacks, just make sure that you’re buying ones that aren’t loaded with sugars. There are some great lower sugar options on the market now!

Cross contamination warnings

Always read labels! If you have multiple food allergies, be sure to check the labels on everything you buy, even if it’s something you buy regularly. Sometimes companies change recipes or packaging plants, so it helps to take a look at the labels frequently. 

Stores and packs easily

If you’re taking these allergy friendly snacks on the go, make sure that you’re opting for snacks that travel well where you’re going.

For example, if you’re heading to a hot beach, snacks with chocolate chips would probably not be a good choice since they could melt easily (unless you have a cooler to pack them in). If you’re backpacking, you’ll want to choose snacks that are easy to pack in your bags or pockets and won’t get crushed easily. 

Need help storing your snacks? Grab our Best Meal Prep Containers, Bags and Lunch Boxes

How to eat healthy on vacation

Store Bought Gluten Free and Dairy Free Snacks

If you can’t have dairy or gluten, but you can have nuts and soy, here are a few store bought snacks that can work for you.

Some of these brands have varying flavors that might contain different allergens, so check the labels on each variety to be sure they fit your allergies.

For example: KIND Healthy Grains Granola Bars don’t have dairy, but some of their other snack bars do contain dairy, so not all of their products are allergy friendly.

Make sure to check the labels on everything you buy if you have food allergies!

Here are a few of our favorite snacks — all available on Amazon!

If you can have eggs, we have a great Paleo Blueberry Muffin Recipe that’s perfect for easy breakfasts!

Here’s a printable list of these allergy friendly snacks!

list of allergy friendly snacks

Top 8 Free Snacks

You might have heard of the term “top 8 free” before and it refers to foods that are free of the top 8 food allergens in the US: wheat, peanuts, tree nuts, soy, eggs, fish, shellfish, dairy.

For people with multiple food allergies, finding top 8 free (or top 14 allergen free if you’re in Europe) means that those foods are mostly allergen free and are generally safe options for people with common food allergies.

Top 8 allergen free is a very useful labeling option for food brands, but no food is completely allergen free since there are so many allergies out there. 

Some of these brands listed have no cross contamination problems with nuts, but make sure to read labels on what you’re buying even if it’s listed here. Some of these brands below have cross contamination with nuts or gluten and some do not.

Companies may change their ingredient lists or manufacturing places, so it’s a good idea to check the labels regularly even if they are a brand you buy often. 

Here’s a few of our favorite Top 8 Free Snacks on Amazon!

Top 8 Free Snack Recipes

photo collage of allergy friendly snacks

We also put together a great list of top 8 free grab-and-go snack recipes from fellow food bloggers! These recipes are also mostly healthy and kid friendly as well.

Our nut free consideration does not include coconut (not a true tree nut) so some of these top 8 free recipes contain coconut.

Here are 12 great top 8 free grab-and-go snack recipes for you to make at home! These snacks are great to have on hand for on-the-go snacks to keep you fueled during your day.

Sarah Parker, ACSM cPT

Sarah Jane Parker is a food and healthy living blogger at The Fit Cookie, an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, YogaFit Level 1 certified yoga instructor, and an ACE Certified Fitness Nutrition Specialist.

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