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Allergy-Friendly Snacks and Treats For Kids

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If you are a parent of a child with food allergies, finding healthy allergen-free food options can be taxing. Growing up with food allergies doesn’t have to be a chore. By keeping a rotating pocket of allergy-free recipes, you will increase the variety of nutrients and minerals that your child is exposed to, and in return, better increase their health.

Try adding these fun, allergen-free Smoothie and Banana Bite recipes below to your children’s diet. They are free of soy, egg, gluten, dairy, and nuts. Before purchasing any individual ingredients required, always check the labels and look for any Allergy Warnings.

Smoothies are a quick healthy snack that many kids enjoy. Not only are smoothies fun for a child to sip, but they are also a great way for parents to sneak in some healthy additions.

Try starting with a blend of strawberry and banana, or any other two fruits your child is fond of. Once you have your two sweet fruit ingredients, you can add 1/3 cup unsweetened coconut water to increase the fluidity of your smoothie without adding unnecessary sugars. Add in a few slices of a peeled cucumber or a few leaves of spinach. Note: be careful with the spinach. Too much can turn the smoothie green, and I have found that when some children, tweens or teens see a green drink they are not as excited to try it. Another idea is to turn this smoothie into a treat by blending the above ingredients, pouring it into a popsicle mold, and freezing into popsicles. Learn how to help your kids choose healthy snacks.

Why smoothies? The fruits added to your child’s smoothie or popsicle will provide them with vitamin C, antioxidants, and fiber. The coconut water will provide your child with necessary electrolytes. The cucumber and selected vegetables will provide iron, vitamin K, antioxidants, fiber, and magnesium. The optional chia seeds or sunflower seed butter will provide your child with a source of healthy fats and protein that will help them feel full. Also check out our Refreshing Green SmoothiePineapple Parsley Green Smoothie, and Orange Creamsicle Drink recipes.

Fruity Fresh Smoothie or Popsicle


  • ½  cup banana, pineapple, or mango
  • 2-3 strawberries or 1/3 cup berries
  • 1/3 cup coconut water or carrot juice
  • 1/4 cup sliced cucumber
  • 1/3 cup raw spinach leaves, kale, or chard
  • Optional: 1 tablespoon chia seeds, and/or 1 tablespoon sunflower seed butter


  • Place the above selected ingredients in blender and blend until smooth
  • If you want to make popsicles, blend as directed above and pour into popsicle molds. Place in the freezer until frozen

Nutrition Information (including Chia seeds)

  • Serving Size: 8oz
  • Calories: 150
  • Total Fat: 3.7g
  • Sat Fat: <1g
  • Carbohydrates: 29g
  • Protein: 3.8g
  • Dietary Fiber: 7.6g
  • Sodium: 95mg

This banana bite recipe is perfect for a treat or as a quick go-to snack.

Banana Bites


  • 1 banana
  • 1/3 cup unsweetened, unsalted sunflower seed butter
  • 1 tablespoon maple syrup
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla


  • Start by mixing together the unsweetened sunflower seed butter, maple syrup, vanilla, and chia seeds. Slice the banana into ¼ inch thick rounds and place on a baking sheet. Place a dollop of blended sunflower seed butter on top and place in freezer for 1 hour. Enjoy later or eat right away!

Why? Banana Bites are a naturally sweetened treat that provides healthy fats from the sunflower butter and chia seeds. It also supplies potassium, fiber, and antioxidants from the banana. Best of all, they are quick, simple, and delicious! Learn more about bananas with Super Crew kid Carlos.

Nutrition Information:

  • Serving Size: 4 Banana Bites
  • Calories: 104
  • Total Fat: 7g
  • Sat Fat: <1g
  • Carbohydrates: 9g
  • Protein: 2.4g
  • Dietary Fiber: 1.6g
  • Sodium: 2.5mg


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About the Author

Kyla Channell is a senior nutrition major at the University of California Davis and crossfit coach. She’s an avid cook and exercise enthusiast. Having food allergies since youth, she enjoys developing new allergy-free flavorful recipes. Kyla is owner and creator of Primal Food for Fitness, a website featuring recipes and tips for paleo athletes.

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