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39 Tasty Allergy & Peanut Free Snacks

39 Tasty Allergy & Peanut Free Snacks

Have you noticed that gradually over time, you’ve become intolerant of foods you once ate daily? Do you find that common ingredients such as gluten, dairy, corn, peanuts, and soy induce a reaction, even when consumed in small quantities?

This might not be that big of a deal if you A) didn’t live in America where these foods are staples or used in some way in all processed foods including salad dressings or B) You weren’t an active individual who needed quality fuel at all times. 

However, you are in luck! There is a way to navigate around these common allergies and enjoy food! In this article, you will find a comprehensive list of allergy free and peanut free snacks to ensure a seamless fueling process! (Also, be sure to check out our Ultimate Guide for the Athlete with Food Allergies to learn more about the best protein powders for those with food allergies or food sensitivities).

For those who are ready for the best allergy-free snacks, we have the list directly below. The options directly below are the closest items you can find to whole-foods snacks that come in a package. We researched, tasted, and investigated a countless number of snacks and companies to find the ones that use the most wholesome ingredients and avoid the use of unnecessary things like preservation. We understand life gets busy and it is not always possible to make a snack from scratch so, when you’re in a pinch, the first three lists are your best options.

But, what should you be snacking on 95% of the time? Foods that are NOT found in a wrapper 🙂

If you really want to be a whole-food all-star, click here to jump right to our list of the best whole-food snack options. We can testify that we eat number 1 and 5 on the regular and are our go-to snacks!

Lastly, for those who would like to learn a bit more about why food sensitivities and allergies are multiplying so rapidly or why peanut allergies are so prevalent, be sure to keep reading to the bottom of this article or use this link to go directly to learn more about why food allergies and sensitivities have become so prevalent.  

(Usual disclaimer: FWDfuel Sports Nutrition is a participant in the Emerson Wellevate Associates program as well as the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com.)

The Top Allergy & Peanut Free Snacks for Active Individuals

The Top 8+ Allergen Free Snacks

1. ""” target=”_blank” rel=”noreferrer noopener”>ZEGO Foods Bars, Double Protein Oats, “Mix-Ins”, and Meusli

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, egg, lupin, sesame, mustard, corn, sulfites, AND glyphosate.

We would like to introduce you to one of our new favorite snack companies, ZEGO! We stumbled upon Zego in researching our clean, all-natural snacks to see if there were any companies or products that we were unfamiliar with. Well, we struck gold when we stumbled upon ZEGO.

It can be hard enough at times to find companies that use all-natural ingredients, let alone those who produce their products in a completely allergen-free dedicated facility, AND test BOTH their raw materials and finished products for traces of allergens. We did find many amazing companies (most of which are also highlighted in this post) but ZEGO takes purity and testing for allergens, pesticides, heavy metals, and to another level.

Here are just a few highlights about Zego:

  • Free of 14 of the most common allergens including corn (corn is one that really messes Michael up so he appreciates this company)
  • All products are purity tested for over 400 pesticides, chemicals, allergens, and gluten.
  • All products are Glyphosate Free, Gluten Free, Peanut Free, Dairy Free, Soy Free, Sesame Free, Sulfite-Free, No Artificial Anything.
  • Zero preservatives or additives!
  • Almost all organic ingredients are used
  • They’re a “Women-Owned” business certified by the Women’s Business Enterprise National Council htat started 8 years ago after their founder struggled to balance finding clean foods for a family that had Celiac Disease, lactose and gluten intolerance, pre-diabetes, and schools with bans on foods with nuts.

When a whole-food snack made from scratch is out of reach, or you’re sprinting from your workout to get to work on time (which was us often in the morning), then consider trying ZEGO. They’re one of our new favorite companies to check out.

Oh, and one last thing, the taste is UNREAL. I mean it. Go ahead and message me if you don’t like it. I had the Apple Cinnamon this morning before starting work!

Available Just Fruit bars: Blueberry, Cherry, Raspberry, Pear

Available Fruit + Chia bars: Cherry Chia, Raspberry, Strawberry, Blueberry

Available Seed + Fruit bars: Apple Cinnamon, Sunflower Date, Lemon Ginger, Fudgy Chocolate

Available Oats and Muesli: Apple Cranberry, Cinnamon Twist, and Double Protein Oats

Available Mix-Ins: Apple Cinnamon (Michael’s Favorite), Chocolate Chip, Cranberry

2. 88 Acres Seed Butters, Bars, and “Seed’Nola”

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, egg, sesame, mustard, or sulfites.

88 Acres is definitely a company that should be on your radar if you’re looking for a brand that is both free of the top 8 major allergens AND provides clean products that are a wholesome treat.

The Name 88 Acres is meant to draw a connection of “farm to pantry” (a nice play off of the “farm to table” slogan) and that philosophy resonates well with FWDfuel Sports Nutrition where we’re all about a whole food approach. So, when you can’t have whole foods, a “farm to pantry” snack is the next best thing.

With a focus on using pumpkin, flax, sunflower, and watermelon seeds in their products and sourcing as much of their products form single-source suppliers to reduce cross-contamination of other allergens such as gluten, this company goes the extra mile to produce quality. The quality is clear with multiple certifications including Non-GMO Project Verified, Certified Gluten-Free, Certified Vegan, Certified Kosher, and Nut-Free.

Available seed butter flavors: Organic Dark Chocolate, Vanilla Spice, and Maple Sunflower; pumpkin seed flavors of Organic Roasted Pumpkin and unsweetened pumpkin; and watermelon seed flavors of roasted watermelon and unsweetened watermelon. Oh, and one more thing! They offer convenient pouches for on the go.

Available seed bar flavors: Dark Chocolate Sea Salt, Triple Berry Blend, Ginger Apple, Cinnamon & Oats, and Double Chocolate Mocha; their PROTEIN Bars are available in Dark Chocolate Brownie and Banana Bread.

Available “Seed’Nola” (aka a seed & oat version of granola “upcycled” from their Seed Bars) flavors: Cinnamon & Oats, Double Chocolate Mocha, Triple Berry Blend, Ginger Apple, and Dark Chocolate Sea Salt. While their Seed’Nola is not available on Amazon at this time, you may buy it directly through the 88 Acres Website.

3. OWYN Portable Plant-Based Protein Shakes, Protein Powders, & Meal Replacement Drinks

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, and egg.

Table of food allergy cross reaction test for products in OWYN products.

For those who prefer to drink their snack or are looking for something high in protein, be sure to check out OWN Portable Plant-Based Protein Shakes, protein powders, and meal replacement shakes. OWYN (meaning Only What You Need) These products are completely plant-based and totally worth a try, especially if you don’t have time to make your own protein shakes.

All OWYN Protein Shakes are free of the top 8 allergens, have ingredients traced in an electronic database of allergen testing (shown on the right), and include 3rd party testing to confirm all products are free of allergens. With 20g of protein per serving, omega 3’s, superfood greens of kale/spinach/broccoli, and a healthy dose of fiber, their plant-based protein shakes are definitely a try if you don’t have time to create your own protein shake for a snack.

OWYN is a Food Allergy Research and Education National Strategic Partner, all their products are Non-GMO Project Verified, Certified Gluten-Free, Certified Vegan, Certified Kosher, and free of artificial chemicals, fillers, preservatives, and sugar alcohols. Definitely worth a try when whole-foods are out of reach.

Available portable protein shake flavors: Dark Chocolate, Cold Brew Coffee, Smooth Vanilla, Strawberry Banana, and Cookies N’ Cream

Available protein powder flavors: Dark Chocolate, Smooth Vanilla, and Strawberry Banana

Available Meal Replacement Drink Flavors: Chocolate and Chai Spice

4. Go Raw Organic Sprouted Superfoods

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, and egg.

Go Raw’s products are not only arguably some of the tastiest in this list (we dare you to try their Ginger Snap Sprouted Organic Cookie Crisps with just 4 ingredients) but they’re also arguably the cleanest and closest thing you can get to eating a whole-food snack that came from a factory.

Made mostly from pumpkin seeds, sunflower seeds, coconuts, bananas, dates, herbs, and spices, Go Raw is really unique in how they perform sprouting with the seeds they use to help reduce phytic acid, improve digestion, and enhance absorption.

Produced in a dedicated facility that is 100% free of major allergens, all Go Raw products are Certified Organic, Non-GMO Project Verified, Certified Gluten-Free, and Certified Vegan. Go Raw has more products than we can list here as they have everything from bars, cookie crisps, seeds, granola, trail mix, to salad toppers so, we’re simply going to mention a few of our favorites:

Sprouted Bars: Pumpkin Seed, Apricot Flaxseed, Banana Flaxseed, Raisin Sunflower, Spirulina Sesame

Sprouted Cookie Crisps: Ginger Snap, Choco Crunch, Lemon Pie, Carrot Cake, Sweet Crunch.

Sprouted Snacking Seeds: Simply Lime, Sea Salt & Vinegar, Spicy Fiesta, Sweet Cinnamon, Pumpkin, Sunflower

5. MadeGood

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, egg, and sesame.

MadeGood products are not only certified organic and free of the top 8 allergens plus sesame, they also include a full serving of vegetables in every snack. How good is that?!

You don’t have to have any doubts about the quality of MadeGood products as they have third-party auditing of their production facilities, support organic farmers, and are certified by Zero Waste.

Available Granola Bar: Apple Cinnamon, Chocolate Banana, Chocolate Chip, Cookies and Creme, Mixed Berry.,

Available Granola Bar Minis: Apple Cinnamon, Chocolate Banana, Chocolate Chip, Mixed Berry, Strawberry.

Available Crispy Light Granola: Strawberry, Cocoa Crunch

Available Crispy Squares: Strawberry, Vanilla, Chocolate Chip, Caramel

Available Soft Baked Mini Cookes: Snickerdoodle, No Nut Butter, Red Velvet, Double Chocolate, Chocolate Banana, Apple Cinnamon.

Variety Pack: Granola Bar, Granola Min, and Crispy Square Variety Pack, Chocolate Variety Pack of Granola Bars, Minis, Crispy Granola, Squares, and Soft Baked MIni Cookies

6. The Safe + Fair Food Company

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, and egg.

The entire mission of the Safe + Fair Food Company is to produce allergen-friendly food. In fact, the company was born out of a lunch conversation between two dads of children with nut allergies who were frustrated by the lack of safe foods available for their kids. Well, sometimes the best way to solve a major problem is to take matters into your own hands.

Safe + Fair produces 5 different allergen-friendly foods, offering everything from granola to brownie mix and kids snacks. To maintain the safety of their facilities and products, they use 16 different proprietary measures during production and strict testing and auditing of all suppliers of their raw materials. But, how does it taste?

Safe +Fair products will absolutely change your life, or at least the life of your tastebuds once you try their Birthday Cake Granola. While they certainly aren’t the healthiest and most nutrient-dense snacks, they’re non-GMO, vegan, and offer 6 products that are free of the top 8 allergens. Bonus: 3% of all proceeds are donated to the allergy and asthma research center at Stanford University.

Available granola flavors: Birthday Cake, Blueberry Cinnamon Granola, Chocolate Granola, Sweet and Salty Kettle Granola

Available baking mixes: Birthday Cake Blondie Mix, Double Chocolate Brownie Mix

7. GoMacro Bars

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, and egg.

GoMacro is one of our favorite bars because of its pure, organic and simple whole-food ingredients, great taste, and load of certifications. In fact, the GoMacro brand sits at the top of our list of the cleanest protein bars you can buy.

While not all GoMacro bars are multi-allergy free, the GoMacro Sunflower Butter and Chocolate Bar, Oatmeal Chocolate Chip, and the Maple Sea Salt Macrobars and Macrobar Minis are made with allergen-friendly sunflower butter making them free of the top 8 most common allergens.

However please note….

Because of their taste and high quality ingredients, we would put them at the top of the list except that their bars are not products in a dedicated allegen/nut-free facility. Because of this, you will read this on their label: Manufactured in a facility that processes peanuts and tree nuts.

So, if you’re OK with the bar not being produced in a dedicated facility definitely give them a try because they taste delicious and they use all organic ingredients. Oh, and their list of certifications is impressive: USDA Organic, Certified Vegan by Vegan.org, Certified Gluten Free, Pareve CRC Kosher certified, Certified RAW, Certifed Raw, Non GMO Project Verified, Ceretified by the Sustainable Food Trade Association, Carbon Fre Partner, and Certified FODMAP Friendly!

So, give GoMacro Sunflower Butter and Chocolate Bars and their other flavors a try next time life gets in the way and having fresh food is out of reach!

Available MacroBars: Sunflower Butter and Chocolate, Oatmeal Chocolate Chip, Maple Sea Salt

Available MacroBar Minis: Sunflower Butter and Chocolate, Oatmeal Chocolate Chip, Maple Sea Salt

8. Enjoy Life Bars, Breakfast Cookies, Protein Bites, and Lentil Chips

Free from: wheat/gluten, dairy, soy, sulfites, lupin, fish, crustaceans/shellfish, peanuts, tree nuts casein, egg, sesame, and mustard.

If you’re looking for some of the best-tasting allergy free snacks, Enjoy Life bars and snacks should be at the top of the list. We love Enjoy Life Bars bars because every product they produce is free of 14 different common allergens. While it is really amazing they’re free of 14 different allergens and taste great, their ingredients not as pure and natural as some other options such as 88 Acres or GoMacro. So, try to limit Enjoy Life products to a treat once in a while and as always, stick to real whole foods when you can.

Enjoy Life offers multiple different tasty products including chewy bars, breakfast oval “cookies”, crunchy mini cookies, soft-baked mini cookies, lentil chips, seed and fruit trail, and protein bites. Produced in a dedicated gluten-free/ nut-free facility enjoy life bars and snacks have a whole hose of certifications including Certified GF, Certified Vegan, Non-GMO Project Verified, Pareve CRC Kosher certified, certified FODMAP Friendly, and Halal Certified.

Available Chewy Bar flavors: Caramel Apple, Caramel Blondie, Carrot Cake, Cocoa Loco, Lemon Blueberry Poppyseed, Sunseed Crunch

Available Breakfast Oval Cookie flavors: Apple Cinnamon, Berry Medley, Chocolate Chip Banana, Maple Fig

Available Crunchy Mini Cookie flavors: Chocolate Chip, Double Chocolate, Sugar Crisp, Vanilla Honey Graham

Available Soft Baked Mini Cookie flavors: Chocolate Chip, Double Chocolate Brownie, Snickerdoodle

Available Protein Bites: Dark Raspberry, Dipped Banana, Chocolate Sunseed Butter

Available Lentil Chips: Dill & Sour Cream, Garlic & Parmesan, Margherita Pizza, Sea Salt, Thai Chili Lime

Available Seed and Fruit Mix: Mountain Mambo, Beach Bash

Bonus Gluten/Wheat, Dairy, Soy, and Corn-Free Snack Ideas

Many people may only have an allergy to one particular food and may not necessarily need a product that is completely free of all the top 8+ allergens. So, in the list below, you will find our favorite products that are allergen-friendly or at least gluten/wheat, dairy, and soy-free (though they may not be friendly to other allergens such as nuts).

1. 88 Acres Dark Chocolate Sea Salt Seed Bar

For those who have a true IgE dairy allergy and need a dedicated facility for their protein bar, we highly recommend 88 acres!!! These are the perfect snack with a great macronutrient ratio of 12g protein and 15g carbohydrate. 


2. Purely Elizabeth

We love Purely Elizabeth bars and delicious granola for our gluten-free peeps because these products contain pure, high-quality ingredients and all their products do not contain any grains. Many of our gluten-sensitive clients find that they experience cross-reactivity symptoms with gluten-free grains so buying products from a company that has “Grain-Free”, “Gluten-Free”, and “Non-GMO” right on the front label is encouraging.

Keep in mind: Purely Elizabeth products often include several of the other top allergens including tree nuts, peanuts, oats, coconut, and sunflower.

Not only is it difficult to find a gluten-free snack that tastes great, but finding one with purposeful ingredients is not always the easiest task. You will find everything from reishi to chia to MCT oil in these products. Problem solved! Bonus: Pure Elizabeth’s products are certified non-GMO project verified, certified gluten-free, and certified organic.

We are also a huge fan of Purely Elizabeth’s bars and granola for our corn sensitive clients because these products do not contain any grains. As a result, our corn-free clients tolerate this company’s products exceptionally well. 

and now, our favorite picks if you crave a little crunch….

3. Siete Tortilla Chips

Are you looking for some crunch such as a tortilla chip but without any grains? Not to worry, Siete Tortilla Chips are the real deal. They taste amazing and will easily replace any gluten-filled snacks or chips you previously loved.


4. Simple Mills Almond Flour Crackers

Many, many people love a good cracker. It can be a real guilty pleasure. We get it. Whole food is always the goal but once in a while when you just crave the texture and crunch of a good cracker, Simple Mills Almond Flour Crackers are here for you.

We realize, sometimes our corn free peeps are looking for a crunchy snack replacement vs. a protein bar, so we LOVE Simple Mills Crackers in addition to Siete Tortilla Chips. Delicious, and free of all corn-related or derived ingredients- even citric acid!


5. Hippeas Organic Chickpea Puffs

When you come across a company with a tagline that states, “Give Peas a Chance”, how can you not want to learn (and taste) more?! Hippeas products are Certified USDA Organic, Kosher, GF, Non-GMO, and sales help support Feeding America, a charity that seeks to help end hunger.

So, for those who take a greater interest in salty, crunchy snacks vs. chewy bars, Hippeas Organic Chickpea Puffs is worth a try!

6. Rhythm Superfoods Kale Chips

This is a snack that tastes better than it sounds. If a light. salty-crunch is what makes you most happy, it’s time to dive headfirst into these kale chips. Certified Organic, 100% plant-based, Certified Gluten Free and even Kosher? Yes, please! (For those with a severe tree nut allergy, the kale chips are made in a factory that processes cashews.)




Bonus Gluten/Wheat, Dairy, Soy, and Corn-Free Protein Bar Snack Ideas

Now, what if you’re looking for a bit more protein in your diet? Perhaps a protein bar to help meet your macro needs? Check out these options:

6. Go Raw Organic Sprouted Protein Bar

Go Raw makes another appaerance on our list for their two protein bars, Zesty Lemon and Dark Chocolate. With only 8 simple ingredients and 12g or protein per bar, these should be a top consideration if you’re looking for a plant-based, allergen-friendly protein bar.

7. GoMacro Bars

All GoMacro Bars are gluten, dairy, and soy free. There is nothing better than a bar that tastes delicious, is 100% dairy free/ Certified Vegan and also USDA Organic! All GoMacro Bars are made of real food with clean ingredients and is a personal staple of ours for those times when life gets busy.

8. Epic Performance Bar

We place the Epic Performance Bar slightly above the more commonly known RXBAR due to their use of cage-free eggs, avoidance of using vague ingredients like “natural flavors”, and better taste.

With some really cool flavors like Coconut Lime, Lemon, Apple Cinnamon, and Almond Butter Chocolate, we encourage you to give them a try!.

9. RXBAR

RXBARS, RXBAR Kids (check out their Peanut Butter and Jelly flavor), RX Nut Butter, and RX A.M. Oats are all an awesome option for those looking for a protein source on the go made of ingredients you can pronounce. These chewy and delicious products are made from real food and often very well tolerated by our gluten/dairy/soy free athletes!

Rx Bar is also one of our favorite corn-free allergen protein bar recommendations because the ingredients are so pure compared to most other brands (no corn syrup, citric acid, or any other ingredient that may be derived from corn here!)

However, if you have a severe allergy to any of the top 8 allergens, this will not be a good choice since all RX products are processed in a facility that also processes milk, eggs, fish, crustaceans, tree nuts, peanuts, wheat and soy.

9. No Cow Protein Bars

Ths whole focus of the No Cow company is to produce products without dairy. While it contains allergens such as nuts and corn (the only product in this section with corn), we kept it on the list since it is high in protein and completely gluten/wheat, dairy, and soy free. and is produced in a factory with other common allergens, it is completely free of and manufactured in a facility void of dairy.

With 20g of plant protein and so many flavors to choose from (yes, they have a Birthday Cake flavor too), how can you say no?! (Awesome for post-workout recovery when you are in a hurry and need a quick dose of quality protein.)

Bonus Tree Nut and Peanut Free Free Snacks

It can be incredibly tricky to find nut free and peanut free snacks, let alone ones that are not produced in a facility that also produces products with peanuts, tree nuts, or other top allergens. And, let’s be honest, half of the nut free/peanut free snacks on the market are full of garbage ingredients, which almost defeats the whole purpose of snacking.

Here are our top picks for peanut free snacks that are also tree nut free AND taste great. All options below are made in a dedicated nut free/peanut free facility. Most importantly however, the items on this list, while not as good as hand made snack, are the next best thing as they’re not full of junk ingredients!

1. 88 Acres Seed Butters, Bars, and “Seed’Nola”

As noted above in detail, 88 Acres is definitely a company that should be on your radar if you’re in need of products that are produced in a dedicated allergen-friendly facility. Taking things a step further, their ingredients are very pure with their “farm to pantry” approach and they taste delicious.

88 Acres offers a variety of products from seed butters, seed bars, and their “upcycled” Seed’Nola. If you want to see all their tasty options use this link to scroll to the top and see all their flavors with links to buy on Amazon.

Another awesome company with a dedicated bakery free of peanuts and tree nuts!! #NoCrossContamination You should also check out their squeezeable sunbutter packs and their seed-based “granola!

2. Go Raw

Yes, Go Raw Superfoods is making one more appearance on our list. Along with 88 Acres and GoMacro, they produce some of our favorite products due to their clean ingredients. If you’re looking for tree nut and peanut free snacks, or really any snack other than the ones you make in your kitchen, then they should be on your list!

3. MadeGood

Free from: wheat/gluten, dairy, soy, fish, crustaceans/shellfish, peanuts, tree nuts, egg, and sesame.

All MadeGood products are produced in a facility free of the top 8 allergens so you can be assured they tree nut and peanut free snacks.

So, enjoy your tree nut and peanut free snacks with a full serving of vegetables with every snack (you won’t even realize they’re in there until you read the label!).

Use this link to scroll right to our detailed review of MadeGood as well as their many product offerings including granola bars, crispy squares, and soft baked cookies.

4. The Safe + Fair Food Company

All Safe + Fair products manufacturing plants are dedicated peanut-free and tree-nut-free, and all ingredients they purchase are also from peanut-free and tree-nut-free facilities. Furthermore, they test each batch produced for product for: peanut, almond, hazelnut, walnut, cashew, pistachio, macadamia, Brazil, coconut and pecan. 

If you want to learn more about the Safe + Fair Food Company as well as see their other products, use this link to scroll directly to our more detailed review above.

5. Enjoy Life

All Enjoy Life products are free of the top 14 allergens AND produced in a peanut and tree nut-free facility. To take things a step further they, “Perform peanut and tree nut rapid tests on both raw ingredients and finished products to ensure the highest levels of safety and quality.” How awesome is that if you have a tree nut or peanut allergy?

Click here to scroll to the top and see our detailed overview of Enjoy Life and their many products including chewy bars, protein bites, lentil chips, and much more.

6. Stretch Island Fruit Leathers

With 1/4 cup of real fruit per serving, no added sugar, and completely free of artificial flavors, preservatives, or colors, this is a great option for the active individual before or right after an activity. Chewy and delicious? Check!






7. GoGo SqueeZ Apple/Banana/Mango Squeezeable applesauce

These little packets are portable and perfect for a pre-workout snack!

And yes, for what it’s worth, we are fully aware that many of these products contain added sugars. However, safety is our first priority and compliance is our second. You may find a brand with lower sugar, but if it tastes like cat litter and/or it is not tested for the top allergens, then we are in trouble. 

Fun Fact: GoGo SqueeZ pouches are great for travel as they’re airport security friendly!

8. Cauliflower Bites

While Rhythm Superfoods does not state that their products are produced in a peanut and tree nut free facility, this is a snack worth looking into if you do not have a severe allergy. Made with Certified Organic and Non-GMO ingredients, this is a nice change of pace to bars and granola.






Bonus SEED, Tree Nut, AND Peanut Free Snacks

What happens if I can’t have sunflower seed products, watermelon seed products, or coconut?

We have many clients who are allergic or highly sensitive to the top allergens in addition to secondary allergens such as seeds, legumes, chocolate and coconut. Fear not friends, here is our list of our favorite companies who sell snack options that do not contain any of these foods.

1. Epic Meat Protein Bars and Jerky

Epic is a game-changer. The quality of their products including the use of grass-fed meats with simple, clean and great tasting ingredients, has lead to a revolution of the meat-snack industry.

While they do not claim to be produced in an allergen or seed/tree nut/peanut free facility, many of their bars have just a few straight-forward ingredients and may be safe for those who do not have a severe allergy. Check out their Beef Apple Bacon, Chicken Sriracha, Uncured Bacon, and Venison Sea Salt & Pepper Protein Bars as well as their Wild Caught, Maple Glazed & Smoked Salmon Jerky Bites but be sure to run their ingredients by your functional dietitian or functional medicine doctor before digging in since they’re not certified to be produced in an allergen free facility.

3. SeaSnax Organic Roasted Seaweed (Promise, it tastes better than it sounds!!)

While it is not specifically stated if or if not their products are produced in an allergen-free dedicated facility this is a great snack to look into as it only has a few wholesome ingredients such as organic seaweed, extra virgin olive oil, and sea salt. Also, consider giving their chipotle flavor a try! However, since they’re not certified to be allergen-free run this by your functional dietitian or functional medicine doctor before consuming.

4. Barnana Organic Himalayan Pink Sea Salt Plantain Chips

We actually really love plantain chips. Whether they’re dunked in hummus or salsa or even just eaten on their own, they’re a really satisfying snack.

Sourced from upcycled bananas that used to go to waste, the Barnana Organic Himalayan Pink Sea Salt Plantain Chips are a unique snack choice. (Bonus: you will be consuming over 84 trace minerals!) This product is also Certified Organic, Non-GMO, Certified Gluten-Free, Kosher, and Vegetarian Certified.

This product is not certified to be allergen free so please run this buy your functional dietitian or functional medicine doctor before consuming.

5. Enjoy Life

While not all of their products are free of sunflower, many are and you can even search the products on their website by “products without gluten-free oats, sunflower, corn, rice, and buckwheat”. We would like to especially highlight Enjoy Life Bars because of their distinct effort in producing a variety of clean snack foods that are free of 14 different common allergens.

6. Stretch Island Fruit Leathers

With 1/4 cup of real fruit per serving, no added sugar, and completely free of artificial flavors, preservatives, or colors, this is a great option for the active individual before or right after an activity.






7. GoGo SqueeZ Apple/Banana/Mango Squeezeable applesauce

These little packets are portable and perfect for a pre-workout snack!

And yes, for what it’s worth, we are fully aware that many of these products contain added sugars. However, safety is our first priority and compliance is our second. You may find a brand with lower sugar, but if it tastes like cat litter and/or it is not tested for the top allergens, then we are in trouble. 

Fun Fact: GoGo SqueeZ pouches are great for travel as they’re airport security friendly!

And while you’re at it, please check out ifm.org to find a functional medicine trained physician and https://www.ifnacademy.com/ to find a functional nutrition trained dietitian in your area. The sooner you get to the root of your overactive immune system, the sooner your health will improve and eventually, you may be able to expand your diet. 

Alright, and now here is a little extra reading for curious minds. 

peanut free snack "sandwhich" made with apple, blueberries, and almond butter.

5 Best Whole Food Allergen Free Snacks (The MOST Important List!)

We saved the best for last! While we totally understand the need for grab-and-go snack options, we still would always prefer that you eat real food! Really, the snack ideas below are what you should be consuming the majority of the time. Things from a wrapper should not be routine 🙂

Sure, sometimes it takes a little more effort to make snacks from scratch but your DNA, metabolism, and immune system will surely thank you!

So, here is a list of our top 5 allergen and peanut free snacks that should incorporate in your routine on a regular basis instead of foods that come from a wrapper!

1. Fruit + Nut Butter

Dip your favorite fruit in your favorite nut butter. Our favorite combos include apple dipped in almond butter, banana dipped in dark chocolate sunflower butter and pear dipped in cashew butter! For ultimate portability, search for the portable nut butter packets from your favorite brand.


2. Cinnamon Roasted Apples

Roasted apples in coconut oil and cinnamon. Dessert vs. snack? You decide! This is such a simple treat. Chop an apple, saute on the stovetop in 1 TBSP coconut oil until soft. Sprinkle with cinnamon and enjoy warm or cold!

3. Coconut Ice Cream

Canned coconut milk “ice cream.” In a blender, blend 1/2 can of full-fat canned coconut milk with 1 frozen banana and a tsp of cinnamon. Eat immediately with a spoon. Makes two servings. (Swap frozen mango or pineapple for banana and remove cinnamon for a more tropical experience.)

4. Homemade Plantain Chips

These will take 15 min of your time then you can feast on them all week! Check out one of our favorite recipes from RalaBala.



5. Salted Avocado

Don’t forget about an old school classic! Take a ripe avocado, slice it in half, scoop out the meat of the avocado, sprinkle a little sea salt or pepper on top and enjoy!



6. Sweet Potato “Toast”

Delicious, easy, and filling!! All you have to do is slice your favorite kind of sweet potato (We love Japanese Sweet Potatoes!) and place in your toaster for about 5 minutes (times will vary). Throw onto a plate, add your favorite toppings and you are good to go! We love fresh fruit, oat yogurt, seed butter, hemp seeds, chia, flax, raw cacao, and shredded coconut!

7. Kylene’s Famous Cookie Dough Energy Bites

These flavor-packed bites are a huge hit with Kylene’s professional athletes and youth athletes alike. Try them for yourself when you are on the go! Make a bulk batch before the start of the week and store in the fridge for a quick snack!



Where is the BEST Place to Buy All Natural Allergy and Peanut Free Snacks?

Struggling to find a place to get some super clean and natural meats to cook for items like a breakfast power bowl or skillet? If so, we would encourage you to check out a place we love and use all the time called Thrive Market. Without a doubt, one of the best places to buy meats and seafood that are grass-fed, pastured or wild-caught.

After all, who doesn’t love fairly-priced all-natural food delivered to your door within 3-5 days!?

Truth be told, we were a little hesitant to register 5 years ago when we saw there was a membership fee but we decided to give Thrive Market a try. Lo and behold, we actually did end up saving a significant amount of money for the year after ordering specialized groceries like nut butters, toxin-free cleaning products and soap, clean protein bars and snacks, and even our child’s diapers (they’re the best we’ve found!).

Plus, if you do not order enough throughout the year to make your membership fee worthwhile, Thrive Market will actually credit you back what you did not use as a bonus for the following year.

Sign up for Thrive Market now to receive a $20 credit when you use this link to join.

Why Do We Suddenly Need all of These Allergy Free Snacks?

Great question.

While some of us seemed to have these issues since birth and others gradually developed food allergies or sensitivities over time, the root concept is the same. 

An immune system that is overloaded can only handle so much. A “breaking point” if you will, is often signified by the body becoming sensitive or allergic to the most commonly eaten foods as well as the foods that are most heavily treated and manufactured during production.

For example, we’ve seen children born with multiple food allergies when mom’s health was not great prior to conception as many toxins can be passed through the placenta to the fetus. The child essentially has the cards stacked against him or her before the first day of life outside the womb.

Things can further complicate if that child is taken home from the hospital to a home that is not “well”. Examples might include a wet basement full of mold, lead paint, or poor quality water filtering throughout the house etc. 

Also, for what it’s worth, children do not develop eczema “by chance” and a colicy baby is not “luck of the draw” these are often signs of severe food intolerance as a result of an overactive immune system. 

In our professional experience, an individual does not actually “grow out of” their food allergy but instead, it manifests into something much more subtle. For example, we had a client who experienced an anaphylactic reaction to peanuts as a child, but now, although not full-blown anaphylaxis, he still experiences a low-grade headache anytime peanuts are ingested. Another client experienced severe hives at birth after the ingestion of dairy, and now experiences acne, mucus, and a loose stool. 

Now of course the concept of food allergies and sensitivities is not this basic. Genetics play a role. Diet plays a role. There are other factors, but this is essentially the premise of why our immune systems are failing more and more over time. 

If you’d like to learn more about this process, check out our Ultimate Guide for the Athlete with Food Allergies. 

Also, if you are not familiar with the difference between a food allergy vs. sensitivity vs, intolerance, check out our post explaining the difference.

Allergy Free is the Way to Be

When your immune system is challenged, it is always best to start by lightening the “food load”. Meaning, stop consuming the foods that inflame your body, for at least six weeks. Check out our article the Ultimate Elimination Diet Guide to learn more about the process and crucial strategies to help you succeed while you are on this journey. While you’re at it, here is a little extra info if you’d like to learn more about food sensitivity testing. 

Lastly, before we finish, there are two things we want you to understand: 

  1. Food sensitivities, food allergies, and funky food reactions are NOT in your head.
  2. These symptoms will continue to worsen as you age if the root cause of your health issue(s) is not properly addressed.
  3. You can heal. 
  4. Focus on eating WHOLE FOODS for snacks when possible making at least part of your snack a whole food such as fruit with nut butter.

In many situations, we find that once the root cause is treated and the gut lining is fully repaired, the individual may be able to consume foods they were previously sensitive or allergic to. 

At the very least, while you may not be able to fully bring back some of your favorite foods, eating well and repairing/rebalancing your gut can help to improve symptom severity and frequency, thereby dramatically improving your quality of life. 

We hope our allergy and peanut free snacks list helped make your health journey a bit less stressful. If there is anything else that you feel would be helpful, meal ideas, grocery tips etc. please let us know. Leave a comment or get in touch with us. We are here for YOU!

About The Author

Kylene Bogden

Kylene Bogden is one of the most well respected Functional Sports Dietitians in the United States. As a high school and collegiate sprinter, she experienced recurrent injury and fatigue. After years of constant struggle, she eventually learned that an abundance of processed foods and poor fueling strategies were the root of her performance issues. Kylene's personal journey as an athlete fueled her passion for finding a more progressive approach to sports nutrition. Since then, she has helped thousands of individuals dramatically improve overall health and athletic performance by taking a whole food approach. To learn more about Kylene's story and how a functional nutrition approach can help you to achieve your goals, simply click on the contact us link in the upper right-hand corner today!

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America’s Functional Sports Nutrition Expert

Kylene Bogden Sports Nutrition Dietitian

Kylene Bogden Sports Nutrition Dietitian

Kylene Bogden, RDN

Board Certified Sports Dietitian

Certified LEAP Therapist

Consultant to collegiate and professional teams

Official dietitian of athletes everywhere who are looking for a cutting edge approach to improving their performance.

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