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The Best Allergy-Free Snacks for Kids

Whether your child avoids dairy, wheat, eggs or nuts, food allergies can turn classroom parties and after-school snacks into a big challenge. Every kid deserves a worry-free treat, and these goodies do the trick.

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Bee My Honey Fruit DipTaste of Home

Honey Fruit Dip

Prep/Total Time: 5 min.

Makes: 2 cups

Ingredients

  • 1 package (8 ounces) cream cheese, softened
  • 1 jar (7 ounces) marshmallow creme
  • 1 tbsp. honey
  • 1 tsp. grated orange zest
  • 1/4 tsp. ground cinnamon
  • 1/8 tsp. ground nutmeg
  • Assorted fresh fruit

Directions

In a small bowl, beat the first 6 ingredients until smooth. Serve with fruit. Refrigerate leftovers. (Psst: These are the best in-season fruits to enjoy this summer.)

Nutrition Facts

2 tablespoons: 95 calories, 5g fat (3g saturated fat), 16mg cholesterol, 52mg sodium, 12g carbohydrate (10g sugars, 0 fibre), 1g protein.

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Lemon-Apricot Fruit PopsTaste of Home

Lemon-Apricot Fruit Popsicles

Total Prep/Time: 15 min. + freezing

Makes: 6 servings

Ingredients

  • 1/4 cup orange juice
  • 1 tsp. grated lemon zest
  • 1/4 cup lemon juice
  • 4 tsp. sugar
  • 1 cup fresh apricots (4-5, medium)
  • 1/2 cup ice cubes
  • 1 tsp. minced fresh mint, optional
  • 6 freezer popsicle molds or paper cups (3 ounces each)
  • 6 wooden popsicle sticks

Directions

  1. Place the first six ingredients in a blender; cover and process until blended. If desired, stir in mint.
  2. Pour into molds or paper cups. Top molds with holders. If using cups, top with foil and insert sticks through foil. Freeze until firm.

Nutrition Facts

1 popsicle: 31 calories, 0 fat (0 saturated fat), 0 cholesterol, 0 sodium, 8g carbohydrate (6g sugars, 1g fibre), 0 protein.

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Fruit and Cheese KabobsTaste of Home

Fruit and Cheese Kabobs

Total Prep/Time: 20 min.

Makes: 12 kabobs (1-1/2 cups dip)

Ingredients

  • 1 cup vanilla yogurt
  • 1/2 cup sour cream
  • 2 tbsp. honey
  • 1/2 tsp. ground cinnamon
  • 2 cups fresh strawberries, halved
  • 1-1/2 cups green grapes
  • 8 ounces cubed cheddar or Monterey Jack cheese, or a combination of cheeses

Directions

For dip, mix first four ingredients. On 12 wooden skewers, alternately thread strawberries, grapes and cheese cubes. (FYI: This is the best way to clean pesticides off of your fruit.) Serve immediately.

Nutrition Facts

1 kabob (with 2 tablespoons dip): 147 calories, 9g fat (5g saturated fat), 22mg cholesterol, 143mg sodium, 12g carbohydrate (11g sugars, 1g fibre), 6g protein.

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Homemade Potato ChipsTaste of Home

Homemade Potato Chips

Total Prep/Time: 30 min. + soaking

Cook: 5 min. per batch

Makes: 8-1/2 cups

Ingredients

  • 7 unpeeled medium potatoes (about 2 pounds)
  • 2 quarts ice water
  • 5 tsp. salt
  • 2 tsp. garlic powder
  • 1-1/2 tsp. celery salt
  • 1-1/2 tsp. pepper
  • Oil for deep-fat frying

Directions

  1. Using a vegetable peeler or metal cheese slicer, cut potatoes into very thin slices. Place in a large bowl; add ice water and salt. Soak for 30 minutes.
  2. Drain potatoes; place on paper towels and pat dry. In a small bowl, combine the garlic powder, celery salt and pepper; set aside.
  3. In a cast-iron or other heavy skillet, heat 1-1/2 in. of oil to 375°. Fry potatoes in batches until golden brown for 3-4 minutes, stirring frequently.
  4. Remove with a slotted spoon; drain on paper towels. Immediately sprinkle with seasoning mixture. Store in an airtight container.

Nutrition Facts

3/4 cup: 176 calories, 8g fat (1g saturated fat), 0 cholesterol, 703mg sodium, 24g carbohydrate (1g sugars, 3g fibre), 3g protein.

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Soft Honey CookiesTaste of Home

Soft Honey Cookies

Total Prep Time: 15 min. + chilling

Bake: 10 min.

Makes: 16 cookies

Ingredients

  • 1/4 cup sugar
  • 2 tbsp. canola oil
  • 1 large egg
  • 3 tbsp. honey
  • 3/4 tsp. vanilla extract
  • 1 cup plus 2 tbsp. all-purpose flour
  • 1/4 tsp. baking powder
  • 1/4 tsp. ground cinnamon
  • 1/8 tsp. salt

Directions

  1. In a small bowl, beat sugar and oil until blended. Beat in egg; beat in honey and vanilla. Combine the flour, baking powder, cinnamon and salt; gradually add to sugar mixture and mix well (dough will be stiff). Cover and refrigerate for at least 2 hours.
  2. Drop dough by tablespoonfuls 2-in. apart onto a greased baking sheet. Bake at 350° for 8-10 minutes or until bottoms are lightly browned.
  3. Cool for 1 minute before removing from pan to a wire rack. Store in an airtight container.

Nutrition Facts

1 cookie: 77 calories, 2g fat (0 saturated fat), 13mg cholesterol, 29mg sodium, 13g carbohydrate (7g sugars, 0 fibre), 1g protein.

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Black Bean BrowniesTaste of Home

Black Bean Brownies

Total Prep Time: 15 min.

Bake: 20 min. + cooling

Makes: 1 dozen

Ingredients

  • 1 can (15 ounces) black beans, rinsed and drained
  • 1/2 cup semisweet chocolate chips, divided
  • 3 tbsp. canola oil
  • 3 large eggs
  • 2/3 cup packed brown sugar
  • 1/2 cup baking cocoa
  • 1 tsp. vanilla extract
  • 1/2 tsp. baking powder
  • 1/8 tsp. salt

Directions

  1. Place the beans, 1/4 cup chocolate chips and oil in a food processor; cover and process until blended. Add eggs, brown sugar, cocoa, vanilla, baking powder and salt; cover and process until smooth.
  2. Transfer to a parchment paper-lined 8-in. square baking pan. Sprinkle with remaining chocolate chips.
  3. Bake at 350° for 20-25 minutes or until a toothpick inserted in center comes out clean. Cool on a wire rack. Cut into bars.

Nutrition Facts

1 brownie: 167 calories, 7g fat (2g saturated fat), 53mg cholesterol, 131mg sodium, 24g carbohydrate (16g sugars, 2g fibre), 4g protein.

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Ranch PopcornTaste of Home

Ranch Popcorn

Total Prep/Time: 20 min.

Makes: 8 servings

Ingredients

  • 3 quarts popped popcorn
  • 1/3 cup butter, melted
  • 1/4 cup grated Parmesan cheese
  • 2 tbsp. ranch salad dressing mix
  • 1 tsp. dried parsley flakes
  • 1/4 tsp. onion powder

Directions

  1. Place the popcorn in an ungreased 13×9-in. baking pan. Combine the remaining ingredients; pour over popcorn and toss to coat.
  2. Bake, uncovered, at 350° for 10 minutes or until lightly browned. Serve warm. (Here are 7 health benefits of eating popcorn.)

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Apple Snack WedgesTaste of Home

Apple Snack Wedges

Total Prep/Time: 10 min.

Makes: 1 dozen

Ingredients

  • 2 medium apples
  • 1 cup Rice Chex, crushed
  • 1-1/2 tsp. packed brown sugar
  • 2 tbsp. reduced-fat creamy peanut butter

Directions

  1. Core apples; cut each into 6 wedges. Pat dry with paper towels.
  2. In a small shallow bowl, combine the cereal and brown sugar. Spread cut sides of apples with peanut butter; roll in cereal mixture. Serve immediately.

Nutrition Facts
1 piece: 36 calories, 1g fat (0 saturated fat), 0 cholesterol, 33mg sodium, 6g carbohydrate (3g sugars, 1g fibre), 1g protein.

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Easy Elephant EarsTaste of Home

Easy Elephant Ears

Total Prep Time: 20 min. + freezing

Bake: 15 min. per batch

Makes: 2-1/2 dozen

Ingredients

  • 1/2 cup sugar
  • 2 tsp. ground cinnamon
  • 1 package (17.3 ounces) frozen puff pastry, thawed

Directions

  1. Preheat oven to 375°. Mix in sugar and cinnamon.
  2. On a lightly floured surface, roll one sheet of pastry into an 11×8-in. rectangle. Sprinkle with 1/4 cup cinnamon sugar. Working from short sides, roll up jelly-roll style toward the center. Wrap in plastic; freeze 10 minutes. Repeat.
  3. Unwrap and cut dough into 1/2-in. slices; place on parchment paper-lined baking sheets. Bake 12-15 minutes or until crisp and golden brown. Remove to wire racks to cool.

Nutrition Facts

1 piece: 87 calories, 4g fat (1g saturated fat), 0 cholesterol, 51mg sodium, 12g carbohydrate (3g sugars, 1g fibre), 1g protein.

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Patriotic PopsTaste of Home

Berry-Yogurt Popsicles

Total Prep/Time: 15 min. + freezing

Makes: 1 dozen

Ingredients

  • 1-3/4 cups (about 14 ounces) vanilla yogurt, divided
  • 2 tbsp. honey, divided
  • 1-1/4 cups sliced fresh strawberries, divided
  • 1-1/4 cups fresh or frozen blueberries, thawed, divided
  • 12 freezer popsicle molds or 12 paper cups (3 ounces each)
  • 12 wooden popsicle sticks

Directions

  1. Place 2 tablespoons yogurt, 1 tablespoon honey and 1 cup strawberries in a blender; cover and process until blended. Remove to a small bowl. Chop remaining strawberries; stir into strawberry mixture.
  2. In blender, process 2 tablespoons yogurt, remaining honey and 1 cup blueberries until blended; remove to another bowl. Stir in remaining blueberries.
  3. In each mold, layer 1 tablespoon strawberry mixture, 2 tablespoon yogurt and 1 tablespoon blueberry mixture. Top with holders. (If using paper cups, top with foil and insert sticks through the foil.) Freeze until firm.

Nutrition Facts

1 popsicle: 55 calories, 1g fat (0 saturated fat), 2mg cholesterol, 24mg sodium, 11g carbohydrate (10g sugars, 1g fibre), 2g protein.

For another homemade popsicle recipe, try making these Fresh Berry-Yogurt Pops.

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Chocolate AmarettiTaste of Home

Chocolate Amaretti

Total Prep Time: 15 min.

Bake: 20 min. per batch

Makes: 2 dozen

Ingredients

  • 1-1/4 cups almond paste
  • 3/4 cup sugar
  • 2 large egg whites, room temperature
  • 1/2 cup confectioners’ sugar
  • 1/4 cup baking cocoa

Directions

  1. Crumble almond paste into a food processor; add sugar and pulse until evenly combined. Add egg whites and process until incorporated. Transfer mixture to a bowl. Sift together confectioners’ sugar and cocoa; gradually add to almond mixture and mix well.
  2. Drop by tablespoonfuls 2-in. apart onto parchment-lined baking sheets. Bake at 350° until tops are cracked, 17-20 minutes.
  3. Cool for 1 minute before removing from pans to wire racks. Store in an airtight container.

Nutrition Facts

1 cookie: 92 calories, 3g fat (0 saturated fat), 0 cholesterol, 6mg sodium, 15g carbohydrate (13g sugars, 1g fibre), 2g protein.

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Watermelon Chocolate Chip SorbetTaste of Home

Watermelon Chocolate Chip Sorbet

Total Prep Time: 15 min. + chilling

Process: 30 min. + freezing

Makes: 1 quart

Ingredients

  • 1 cup sugar
  • 1/2 cup water
  • 3 cups seedless watermelon, chopped
  • 1 cup orange juice
  • 2 tbsp. lime juice
  • 1/2 cup miniature semisweet chocolate chips, optional

Directions

  1. In a small saucepan, bring sugar and water to a boil. Reduce heat; simmer uncovered for 5 minutes, stirring occasionally to dissolve sugar. Cool slightly.
  2. Place watermelon in a food processor; process until pureed. Add orange juice, lime juice and cooled syrup; process until blended. Transfer to a large bowl; refrigerate, covered, until cold, about 3 hours.
  3. Pour into cylinder of ice cream freezer. Freeze according to manufacturer’s directions. If desired, add chocolate chips during the last 10 minutes of processing.
  4. Transfer sorbet to freezer containers, allowing headspace for expansion. Freeze until firm, 2-4 hours.

Nutrition Facts

1/2 cup: 129 calories, 0 fat (0 saturated fat), 0 cholesterol, 1mg sodium, 33g carbohydrate (32g sugars, 0 fibre), 1g protein.

Since you’ve already cut open your watermelon, you might as well learn how to make this refreshing watermelon juice.

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Lemon ShortbreadsTaste of Home

Lemon Shortbreads

Total Prep/Time: 25 min. + chilling

Bake: 10 min. per batch + cooling

Makes: 4 dozen

Ingredients

  • 1 cup butter, softened
  • 1/2 cup confectioners’ sugar
  • 1/4 cup sugar
  • 1 tsp. salt
  • 1 tsp. grated lemon zest
  • 2 cups all-purpose flour

Glaze:

  • 2 cups confectioners’ sugar
  • 2 tsp. grated lemon zest
  • 3 tbsp. lemon juice
  • Coloured sugar

Directions

  1. Beat butter, sugars and salt until blended; beat in lemon zest. Gradually beat in flour. Divide dough in half. Shape each into a disk; wrap. Refrigerate 30 minutes. Let dough stand at room temperature 5-10 minutes to soften slightly.
  2. Preheat oven to 325°. Roll each portion of dough between two pieces of waxed paper to 1/4-in. thickness. Cut dough with a floured 1-1/2-in. cookie cutter. Place 1-in. apart on lightly greased baking sheets.
  3. Bake until bottoms are lightly browned, 7-10 minutes. Remove to wire racks to cool completely.
  4. For glaze, mix confectioners’ sugar, lemon peel and lemon juice until smooth; spread over cookies. Sprinkle with coloured sugar.

Nutrition Facts

1 cookie: 82 calories, 4g fat (2g saturated fat), 10mg cholesterol, 80mg sodium, 11g carbohydrate (7g sugars, 0 fibre), 1g protein.

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Vegan Chocolate Chip CookiesTaste of Home

Vegan Chocolate Chip Cookies

Total Prep Time: 15 min. + chilling

Bake: 10 min. per batch

Makes: 3-1/2 dozen

Ingredients

  • 1-1/4 cups packed dark brown sugar
  • 1/2 cup canola oil
  • 6 tbsp. vanilla soy milk
  • 1/4 cup sugar
  • 1/4 cup unsweetened applesauce
  • 2 tsp. vanilla extract
  • 2-1/4 cups all-purpose flour
  • 1 tsp. baking soda
  • 3/4 tsp. salt
  • 1 cup dairy-free semisweet chocolate chips
  • 1/2 cup finely chopped walnuts

Directions

  1. In a large bowl, beat the first six ingredients until well blended. Combine the flour, baking soda and salt; gradually add to sugar mixture and mix well. Stir in chocolate chips and nuts. Cover and refrigerate for 1 hour.
  2. Drop by rounded tablespoonfuls 2 in. apart onto parchment paper-lined baking sheets. Bake at 375° for 10-12 minutes or until edges are lightly browned. Cool for 1 minute before removing from pans to wire racks.

Nutrition Facts

1 cookie: 111 calories, 5g fat (1g saturated fat), 0 cholesterol, 76mg sodium, 16g carbohydrate (10g sugars, 1g fibre), 1g protein.

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Triple Fruit FreezeTaste of Home

Triple Fruit Freeze

Total Prep/Time: 20 min. + freezing

Makes: 10 popsicles

Ingredients

  • 1 cup sliced peeled kiwifruit (about 3 medium)
  • 1 cup water, divided
  • 2 tbsp. sugar, divided
  • 1 cup fresh blueberries or frozen unsweetened blueberries
  • 1/2 cup seedless red grapes
  • 1/2 cup red grape juice
  • Freezer popsicle molds or 10 small cups (3 ounces each)
  • 10 wooden popsicle sticks

Directions

  1. Place kiwifruit, 1/2 cup water and 1 tablespoon sugar in a food processor; pulse until combined. Divide among cups or molds. Top cups with foil and insert sticks through foil. Freeze until firm, about 2 hours.
  2. Place blueberries and the remaining water and sugar in food processor; pulse until combined. Spoon over kiwi layer. Freeze, covered, until firm, about 2 hours.
  3. Wipe food processor clean. Repeat with grapes and grape juice. Spoon over blueberry layer. Freeze, covered, until firm.

Nutrition Facts

1 popsicle: 50 calories, 0 fat (0 saturated fat), 0 cholesterol, 3mg sodium, 12g carbohydrate (10g sugars, 1g fibre), 0 protein.

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Nuts and Seeds Trail MixTaste of Home

Nuts and Seeds Trail Mix

Total Prep/Time: 5 min.

Makes: 5 cups

Ingredients

  • 1 cup salted pumpkin seeds or pepitas
  • 1 cup unblanched almonds
  • 1 cup unsalted sunflower kernels
  • 1 cup walnut halves
  • 1 cup dried apricots
  • 1 cup dark chocolate chips

Directions

Place all ingredients in a large bowl; toss to combine. Store in an airtight container.

Nutrition Facts

1/3 cup: 336 calories, 25g fat (6g saturated fat), 0 cholesterol, 96mg sodium, 22g carbohydrate (13g sugars, 4g fibre), 11g protein.

Love prunes? Check out this trail mix recipe.

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Apricot LeatherTaste of Home

Apricot Leather

Total Prep Time: 50 min.

Bake: 2 hours

Makes: 4 dozen pieces

Ingredients

  • 8 ounces fried apricots
  • 2 tbsp. sugar
  • 1 drop almond extract
  • Confectioners’ sugar

Directions

  1. Place apricots in a small saucepan and cover with water by 1 in. Bring to a boil. Reduce heat; simmer, uncovered, 30 minutes or until soft. Drain and cool slightly.
  2. Place apricots in a blender; add sugar. Cover and process until smooth. Add extract.
  3. Preheat oven to 175°. Line two shallow baking pans with silicone baking mats. Spoon half of apricot mixture onto each baking mat, spreading to form a 12×8-in. rectangle; repeat with remaining fruit. Bake 2 to 2-1/2 hours or until almost dry to the touch. Cool completely on a wire rack.
  4. Transfer to a cutting board; dust both sides with confectioners’ sugar. Cut into 1/2×8-in. strips; roll up. Store in an airtight container in a cool, dry place.

Nutrition Facts

1 piece: 16 calories, 0 fat (0 saturated fat), 0 cholesterol, 0 sodium, 4g carbohydrate (3g sugars, 0 fibre), 0 protein.

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Bite-Sized Apple PiesTaste of Home

Bite-Sized Apple Pies

Total Prep Time: 20 min.

Bake: 15 min.

Makes: 16 servings

Ingredients

  • 1/2 cup sugar
  • 2 tsp. ground cinnamon
  • 1 package (14 ounces) refrigerated pie pastry
  • 3 tbsp. butter, melted and divided
  • 2 medium tart apples

Directions

  1. Preheat oven to 425°. In a small bowl, mix sugar and cinnamon; reserve 1 tablespoon. On a lightly floured surface, unroll pastry sheets; roll and trim each to an 8-in. square. Brush with 2 tablespoons butter; sprinkle with remaining sugar mixture. Cut each square into eight 1-in. strips.
  2. Cut each apple into eight wedges; wrap one strip of pastry around each wedge, placing sugared side of pastry against the apple.
  3. Place on a parchment paper-lined baking sheet. Brush tops with remaining butter; sprinkle with reserved sugar mixture. Bake 13-15 minutes or until pastry is golden brown. Serve warm.

Nutrition Facts

1 serving: 163 calories, 9g fat (4g saturated fat), 10mg cholesterol, 108mg sodium, 21g carbohydrate (9g sugars, 0 fibre), 1g protein.

Would rather make an old-fashioned apple pie? Don’t miss this mouthwatering recipe.

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Frozen Chocolate Monkey TreatsTaste of Home

Frozen Chocolate Monkey Treats

Total Prep/Time: 20 min. + freezing

Makes: 1-1/2 dozen

Ingredients

  • 3 medium bananas
  • 1 cup (6 ounces) dark chocolate chips
  • 2 tsp. shortening
  • Toppings: chopped peanuts, toasted sweetened shredded coconut and/or coloured candies.

Directions

  1. Cut each banana into six pieces (about 1 in.). Insert a toothpick into each piece; transfer to a waxed paper-lined baking sheet. Freeze until completely firm, about 1 hour.
  2. In a microwave, melt chocolate and shortening; stir until smooth. Dip banana pieces in chocolate mixture; allow excess to drip off. Dip in toppings as desired; return to baking sheet. Freeze at least 30 minutes before serving. (Keep in mind, these frozen foods are red flags for nutritionists.)
  3. Note: To toast coconut, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until golden brown, stirring occasionally.

Nutrition Facts

1 piece: 72 calories, 4g fat (2g saturated fat), 0 cholesterol, 0 sodium, 10g carbohydrate (7g sugars, 1g fibre), 1g protein.

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5-Ingredient FudgeTaste of Home

5-Ingredient Fudge

Total Prep/Time: 10 min. + chilling

Makes: 2-1/3 pounds (81 pieces)

Ingredients

  • 1-1/2 tsp. plus 1 tbsp. butter, divided
  • 2 cups (12 ounces) semisweet chocolate chips
  • 1 package (11-1/2 ounces) milk chocolate chips
  • 1 can (14 ounces) sweetened condensed milk
  • 1 tsp. vanilla extract

Directions

  1. Line a 9-in. square pan with foil; grease foil with 1-1/2 teaspoons butter.
  2. In a large microwave-safe bowl, melt chocolate chips and remaining butter, stirring after 1 minute and every 30 seconds thereafter. Stir in milk and vanilla. Spread into prepared pan. Refrigerate until firm.
  3. Using foil, lift fudge out of pan. Remove foil; cut fudge into 1-in. squares. Store in an airtight container in the refrigerator.
  4. To make Pie-Spice Sugar: Mix 1-1/2 teaspoons confectioners’ sugar, 1/2 teaspoon pumpkin pie spice and 1/4 teaspoon baking cocoa. Dust fudge with sugar mixture just before serving.

Nutrition Facts

1 piece: 59 calories, 3g fat (2g saturated fat), 3mg cholesterol, 12mg sodium, 8g carbohydrate (7g sugars, 0 fibre), 1g protein.

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Frozen Watermelon Lemon Cream TartsTaste of Home

Frozen Watermelon Lemon Cream Tarts

Total Prep/Time: 20 min. + freezing

Makes: 8 servings

Ingredients

  • 2 cups seedless watermelon, cubed
  • 1 cup fat-free plain Greek yogurt
  • 2 tbsp. honey
  • 1-1/2 tsp. grated lemon zest
  • 1 tbsp. lemon juice
  • 2 tbsp. sliced almonds, toasted
  • Halved lemon slices, optional

Directions

  1. Line eight muffin cups with paper liners. Puree watermelon in a food processor; divide among prepared cups. Freeze 1 hour.
  2. Mix yogurt, honey, lemon zest and lemon juice; spoon over watermelon layer. Sprinkle with almonds. Freeze until firm, about 1 hour. If desired, top with lemon slices before serving.
  3. Note: To toast nuts, cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts

1 tart: 55 calories, 1g fat (0 saturated fat), 0 cholesterol, 17mg sodium, 10g carbohydrate (9g sugars, 0 fibre), 4g protein.

Next, check out 30 more guilt-free healthy snacks.

Originally Published on Taste of Home