These Simple Nut-Free Meal and Snack Ideas will make back-to-school lunches a breeze! Read through our Back-to-School Grocery Store Guide below for grab & go options to fuel your little one all day.
Back to school fuel basics:
Make the most of your child’s meals and snacks this year by combining foods from each category below to support energy and learning throughout the day.
High fibre carbohydrates: carbohydrates are fuel for your little one’s brain. High fibre sources, such as whole grains and fruit, digest slowly and provide your little one with steady energy to take them to their next nutrition break.
Healthy fats: healthy fats from sources such as seeds, avocado, and fish support your little one’s brain health.
Protein: protein from foods such as meats, seeds, beans, tofu, and eggs helps support growing bodies and, when paired with carbohydrates, slows the digestion to help your little one have consistent energy levels throughout the day.
Antioxidants: these nutrients are found in brightly coloured fruits and vegetables and help support our brain and overall health.
Back to School Grocery Store Guide: Simple Nut-Free Meal and Snack Ideas
Back-to-school food staples:
Choosing snacks that are nutritionally balanced and school friendly (nut-free) can be tricky. Here are some excellent grab & go staples from around the grocery store to help get you started:
From the produce, bakery, deli section:
Ready-to-eat fruit such as grapes, clementines, bananas, apples, pears, berries
Pre-cut fruit such as honeydew melon, pineapple, cantaloupe
Baby carrots
Pre-sliced veggies (such as a veggie tray) or bag of broccoli florets
Whole-grain bread, tortillas
Whole-grain pitas or mini pitas
Sliced turkey breast
From the refrigerated section:
Individual yogurt
Individual milk portions
String cheese or individual cheese portions
Individual guacamole cups
Eggs
Individual hummus cups
From the aisles:
Dried fruit
Dried fruit chips
Pumpkin seeds
Nut-free granola bars (see below for nut-free options)
Canned tuna/salmon
Whole grain crackers
Seed butter
Canned beans
100% apple sauce cups or squeeze packets
Canned lentils
Roasted chickpeas
Back to School Grocery Store Guide: Simple Nut-Free Meal and Snack Ideas
Back to School Snack Ideas
Perfect pairings: pick a food from each list below for a balanced snack every time!
Protein & healthy fats:
Dairy-based yogurt
Dairy-free yogurt with hemp seeds
Milk
Pumpkin seeds
Seed butter
String cheese (or any cheese)
Simply Protein kids bar (these are nut-free, dairy-free, and wheat-free)
Egg cups (prepped ahead)
Individual hummus cups
Individual guacamole cups
Complex Carbohydrates:
Fruit
Nut-free granola bar (see below for options available)
Muffins (made ahead and frozen)
Whole-grain crackers
Dried fruit
Fruit chips
Whole wheat mini pitas
Applesauce
Back to school balanced snack examples:
Home made muffin (make ahead and freeze) + string cheese
Apple + seed butter yogurt dip (add seed butter to yogurt and whisk until combined)
Cheese and crackers
Yogurt and berries
Build-your-own nut-free trail mix (dried fruit, pumpkin seeds, coconut chips)
Nut-free granola bar (see below for available options) + yogurt
Hummus and whole wheat pita
Build your own nut-free trail mix (combine a variety of dried nut-free foods such pumpkin seeds, dried fruit, coconut chips, roasted chickpeas, pretzels)
Energy bites: try this No Bake Cookie Dough Energy Bites recipe with seed butter or try Enjoy Life allergen-friendly energy bites ?.
Minimal-Prep Back to School Lunch Ideas:
Sandwiches (egg salad; tuna salad; chickpea salad; turkey deli meat; cheese)
Bento box ‘snack’ lunch (combine a variety of foods from the categories above to make a balanced snack lunch)
Wrap with leftover protein from dinner
Hummus and vegetable wrap
Turkey & cheese pinwheels
Easy pasta salad (combine cooked pasta, chopped veggies, and your favourite bottled salad dressing)
Back to School Grocery Store Guide: Simple Nut-Free Meal and Snack Ideas
School-friendly (nut free) snack bars:
Note: always check the label for up-to-date nutrition and allergen information.
Enjoy life Chewy Bars
Free from all priority allergens (including nuts, dairy, gluten). Contains 5-9g of sugar per bar.
FreeYumm bars
Free from all priority allergens (including nuts, dairy, gluten). Contains 6-8g of sugar per bar.
Kashi 7-Grain with Quinoa
Peanut free, tree nut free, dairy free. Contains 9g of sugar per bar. Note: bars are larger than the other school-friendly bars listed.
Nature Valley Lunch Box bars
Peanut free, tree nut free. Contains 4-7g of sugar per bar.
Welo School Ready Snack Bar
Peanut free, tree nut free. Contains 3g sugar per bar.
Healthy Crunch School Approved Granola Bars
Free from priority allergens (including nuts, dairy, gluten). Contains 2g sugar per bar.
What are your go-to items for school lunches and snacks? Let me know in the comments below!
