As we dive deeper into Fall, it’s a great time to get back into a routine with easy-to-prep snacks that celebrate the season while being mindful of possible dietary restrictions. This hits close to home for me, as I have one child with MANY allergies.
Whether for school snacks or quick bites at home, these allergy-friendly recipes are free from common allergens like milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans. Made with simple, wholesome ingredients, these nutrient-dense options are perfect for anyone looking to enjoy autumn flavors without compromise.
Made with fiber-rich oats, dairy-free coconut yogurt, and oat milk, this allergy-friendly recipe provides a warm, comforting taste of fall. Simply mix, refrigerate overnight, and enjoy as an easy-prep breakfast or tasty snack.
Ingredients:
½ cup old-fashioned oats
½ cup dairy-free full-fat coconut yogurt
¾ cup unsweetened oat milk (or allergy-friendly milk of choice)
1 tbsp maple syrup
½ tsp vanilla extract
¼ teaspoon cinnamon
Pinch of sea salt
1-2 tbsp vanilla protein powder, optional
1 tbsp dairy-free chocolate chips, optional
Directions:
Step #1: Add all the ingredients to a mason jar and mix well until well combined. Place in the fridge overnight or for at least 6 hours to chill.
Step #2: Once ready to eat, remove from the fridge and add any additional toppings of choice. Enjoy!
#2 Fig & Date Energy Balls
Take advantage of fig and date season with these sweet and nutritious energy balls. Rich in fiber and full of plant-based protein from nutrient-dense seeds like pumpkin seeds, they’re perfect for a quick snack or a before-school energy boost.
Ingredients:
1 cup dried figs
6-8 Medjool dates, pitted
½ cup rolled oats
½ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup ground flaxseed
1 tsp vanilla extract
Pinch of sea salt
Directions:
Step #1: Combine the dates, figs, seeds, vanilla extract, and sea salt in a food processor and blend until a dough-like consistency forms. Chill in the fridge for 15 minutes to firm.
Step #2: Roll into even-sized balls then place back in the fridge to chill. Keep stored in an air-tight container in the fridge until ready to serve!
#3 Pear & Apple Chips
With pear and apple season in full swing, it’s a great time to enjoy this quick-and-easy seasonal snack. The best part? This slow cook method preserves the fruit’s natural flavors and nutrients, making it both tasty and nutritious.
Ingredients:
2 pears, thinly sliced
2 apples, thinly sliced
Ground cinnamon, to sprinkle, optional
Directions:
Step #1: Preheat the oven to 225ºF.
Step #2: Meanwhile, wash and thoroughly dry the apples and pears. Then, thinly slice and evenly arrange on a baking sheet.
Step #3: Bake for 2-3 hours until crisp, flipping halfway.
Step #4: Once cooked, remove from the oven to let cool. Sprinkle with cinnamon or any other spices if desired.
#4 Nut Free Trail Mix
A simple and nutritious trail mix made without nuts, dairy, or common allergens. Packed with plant-based protein, rich in omegas, and perfectly sweet and salty. Customize with your favorite seeds of choice, and add any extra add-ins as desired.
Ingredients:
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup pitted, chopped dates
¼ cup dried apricots, chopped
¼ cup coconut flakes, unsweetened
¼ cup dried figs, chopped
¼ cup dairy-free chocolate chips
Directions:
Step #1: Mix all ingredients in a large bowl, then transfer to an airtight container to store.
#5 Roasted Pumpkin Seeds
Easily made sweet or savory, roasted pumpkin seeds are one of the simplest and healthiest fall-flavored snacks, perfect for those with allergies or food sensitivities. For a sweeter recipe, opt for coconut oil and spices like cinnamon and pumpkin pie spice. For a salty snack, use avocado oil and seasonings like turmeric, paprika, garlic, or curry powder.
Ingredients:
1 cup pumpkin seeds
1 tbsp avocado or coconut oil
1 tsp seasoning of choice
Pinch of salt
Directions:
Step #1: Preheat the oven to 300ºF.
Step #2: In a medium-sized bowl, toss the pumpkin seeds with oil and seasoning of choice.
Step #3: Add to a baking sheet and roast for 40-45 minutes, stirring occasionally until golden and crispy.
#6 Apple Pie Chia Pudding
Like apple pie in the form of a healthy, allergy-friendly snack. Made with chia seeds, fresh apple chunks, and a hint of cinnamon, it’s a great source of omega-3s and fiber.
Ingredients:
1 apple, diced
½ cup full-fat coconut yogurt
½ cup unsweetened coconut or oat milk
½ tbsp sunflower seed butter or 1 tbsp vanilla protein powder
½ tsp pumpkin pie spice
2 tbsp chia seeds
Directions:
Step #1: Combine all the ingredients except the apple in a large glass or mason jar, stirring well to combine.
Step #2: Cover and place in the fridge for 4 hours or overnight. When ready to enjoy, top with the diced apple, cinnamon, and any additional toppings of choice.
Fall Snacking Made Simple
These allergy-friendly fall snacks offer a delicious and nutritious way to enjoy seasonal flavors while accommodating various dietary restrictions. From oatmeal cookie overnight oats to roasted pumpkin seeds, each recipe is easy to pack and perfect for school or work. Whether you’re prepping for a busy week or looking for simple snack options, these treats ensure everyone can indulge in fall flavors without worrying about common allergens. Happy snacking!
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