Nut allergies can be a major challenge when it comes to creating tasty snacks. Many traditional snacks, such as granola bars, cookies and crackers contain nuts, making it difficult for those with an allergy to find something they can enjoy. Fortunately, there are many delicious nut-free snacks that are easy to make and won’t leave you feeling deprived.
Cucumber and Hummus
This refreshing snack is a great way to get in some healthy vegetables and a good dose of protein. It’s simple to make and can be customized to fit a variety of flavor profiles.
Ingredients:
• 1 cucumber
• 1/4 cup hummus
• Fresh herbs of your choice (optional)
Instructions:
1. Wash and slice the cucumber into thin slices.
2. Spread the hummus over the cucumber slices.
3. Garnish with fresh herbs of your choice, if desired.
Nutrition:
This snack is low in calories and fat and high in protein and dietary fiber. It’s also a good source of vitamins and minerals, such as Vitamin C, B6, iron and potassium.
Fruit and Yogurt Parfait
This delicious snack is a great way to get in some fruit and protein. It can be customized to fit your individual tastes and preferences.
Ingredients:
• 1/2 cup plain Greek yogurt
• 1/4 cup granola
• 1/2 cup chopped fresh fruit of your choice
• 1 tablespoon honey (optional)
Instructions:
1. Layer the yogurt, granola and fruit in a bowl or cup.
2. Drizzle with honey, if desired.
Nutrition:
This snack is low in calories and fat and high in protein, dietary fiber and vitamins and minerals. It’s also a good source of Vitamin C and calcium.
Popcorn with Herbs
This savory snack is a great way to get in some whole grains and herbs. It’s easy to make and can be customized to fit a variety of flavor profiles.
Ingredients:
• 1/2 cup popcorn kernels
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 teaspoon dried herbs of your choice
Instructions:
1. Heat the olive oil in a large pot over medium heat.
2. Add the popcorn kernels and stir to coat with the oil.
3. Cover the pot and cook until the kernels have popped.
4. Transfer the popcorn to a bowl and season with salt, pepper and herbs.
Nutrition:
This snack is low in calories and fat and high in dietary fiber and protein. It’s also a good source of vitamins and minerals, such as Vitamin B6, iron and magnesium.
Veggie Chips
These crunchy chips are a great way to get in some healthy vegetables. They’re simple to make and can be customized to fit a variety of flavor profiles.
Ingredients:
• 1/2 cup zucchini
• 1/2 cup sweet potato
• 1 teaspoon olive oil
• Salt and pepper to taste
• 1 teaspoon dried herbs of your choice
Instructions:
1. Preheat oven to 375°F.
2. Wash and thinly slice the zucchini and sweet potato.
3. Toss the slices in the olive oil and season with salt, pepper and herbs.
4. Spread the slices on a baking sheet in a single layer.
5. Bake for 15-20 minutes, or until golden brown and crispy.
Nutrition:
These chips are low in calories and fat and high in dietary fiber and vitamins and minerals. They’re also a good source of Vitamin C, B6, iron and potassium.
Edamame
This protein-packed snack is a great way to get in some healthy vegetables and a good dose of flavor. It’s simple to make and can be customized to fit a variety of flavor profiles.
Ingredients:
• 1 cup edamame
• 1 teaspoon olive oil
• Salt and pepper to taste
• 1 teaspoon garlic powder
Instructions:
1. Bring a pot of salted water to a boil.
2. Add the edamame and cook for 5 minutes.
3. Drain the edamame and let cool.
4. Toss the edamame in the olive oil and season with salt, pepper and garlic powder.
Nutrition:
This snack is low in calories and fat and high in protein and dietary fiber. It’s also a good source of vitamins and minerals, such as Vitamin C, B6, iron and potassium.
Fruit Smoothie
This delicious smoothie is a great way to get in some fruit and healthy fats. It’s simple to make and can be customized to fit a variety of flavor profiles.
Ingredients:
• 1/2 cup frozen fruit of your choice
• 1/2 cup plain Greek yogurt
• 1/4 cup almond milk
• 1 tablespoon nut butter of your choice
• 1 teaspoon honey (optional)
Instructions:
1. Combine all of the ingredients in a blender and blend until smooth.
2. Pour into a glass and enjoy.
Nutrition:
This smoothie is low in calories and fat and high in protein, dietary fiber and healthy fats. It’s also a good source of vitamins and minerals, such as Vitamin C, B6, iron and potassium.
Nut allergies can make it difficult to find tasty snacks, but with a little creative thinking, it’s easy to come up with delicious nut-free snacks that everyone can enjoy. These nut-free snack recipes are a great place to start and can easily be customized to fit a variety of flavor profiles.