Nut allergies are increasingly common amongst kids, with around 3% of infants having an allergy to peanuts. Some children outgrow their allergies, but others carry them throughout their school life and into adulthood. If they are exposed to nuts, these kids can experience some pretty scary symptoms like breathing difficulties and swollen tongues and throats. As a result, more and more schools are asking parents to send nut-free snacks in lunchboxes to school. With so many lunchbox options available in supermarkets we understand how overwhelming it can be!
When choosing a healthy snack, try to keep things simple – fresh fruit, vegetables, dairy such as yoghurt and cheese are a good start. If opting for something that’s packaged, we’ve complied a list 10 healthy nut-free snacks that your kids will love!
1. Air-popped popcorn
Unlike the popcorn you’ll find at the movies, air-popped popcorn is a delicious, whole grain snack. Some of our favourite brands include Messy Monkeys and Cobs.
Calcium is so important to keep those young bones healthy and strong! We recommend offering your child plain Greek yoghurt however if they much prefer flavoured yoghurts, ensure you choose one with no added sugars. Check out some of our healthiest yoghurt recommendations in this article here.
3. Cheese & crackers
Another one for healthy bones! Cheese is a great source of calcium and when paired with wholegrain crackers, it makes for a satisfying, nutrient rich lunchbox snack. It can be hard to find prepared options that are wholegrain so we’re big fans of this Dairy Works option available at Woolworths.
4. Wholegrain rice cakes
A favourite here at The Biting Truth HQ! Pack some wholegrain rice cakes in the lunchbox with cottage cheese and tomato or roast turkey slices for a satisfying fibre and protein rich snack.
5. Dark chocolate rice cakes
For all the chocolate lovers out there, this snack will hit the spot. These dark chocolate rice cakes are perfectly portioned and a great option for the occasional lunchbox snack!
6. Bush bite bars
These tasty little bars will make for a delicious healthy treat in your child’s lunchbox! The cacao coconut flavour tastes like chocolate and is made of natural ingredients!
7. Baked beans
For a quick & easy fibre filled option, a small tin of SPC Reduced Salt Baked Beans will do the trick or try our recipe for a homemade alternative.
8. Rice, beans and tuna tub
Another option with a protein punch to keep your kids feeling fuller for longer, with lots of fibre for a happy tummy from the beans and rice.
9. Hummus and wholegrain crackers
Dips such as hummus are a great snack option for kids. As hummus is made from chickpeas, it’s a great way to get more legumes into your child’s diet. If you prefer to make your own hummus, check out our recipe here.
10. The Happy Snack Company
For a satisfying savoury snack with none of the nasties, try The Happy Snack Company’s Roasted Chick Peas, Roasted Fav-va Beans or Kids Roasted Flavoured Fav-va Beans.