Healthy Peanut-Free Snacks for Children

If your child has a peanut allergy, you might need to get a little creative at snack time. A lot of packaged foods are off-limits, but some quick and easy-to-make treats can keep your youngster satisfied when hunger strikes between meals.

This homemade version is a lot healthier than the kind you buy at the movies. Use an air popper, which doesn't need oil, to make a low-fat, high-fiber snack. A 1-cup serving will fill up your child far more than a bag of potato chips.

A serving of fruit is a healthy way to satisfy your kid's sweet tooth. Don't limit yourself to apples and bananas. You can also make kebabs with chunks of melon and berries, or pop some types of fruit, like grapes, into the freezer for a few hours to make them even sweeter.

Look for these tender green soybeans in the frozen section of your grocery store. Steam or microwave them, and sprinkle with a little salt. Your kids will have fun popping the beans out of their pods.

Skip pre-packaged versions since they often contain peanuts. Make your own instead. Your kids can help choose their favorite ingredients. Try a mix of peanut-free cereal and pretzels, dried fruit, soy nuts, and popcorn. If your allergist says they're safe for your child to eat, you could also add pumpkin seeds.

For an on-the-go snack, wrap a slice of ham, chicken, or turkey around a cheese stick. If your kid doesn't eat or like meat, make a veggie version. Spear a cube of mozzarella cheese, a grape tomato, and either a slice of pickle or pitted black or green olive onto a toothpick.

Most kids like the creamy, tangy taste of yogurt or a drinkable version called kefir. It's a protein-rich snack that's high in calcium and vitamin D. But read the label carefully. Avoid plant-based or nondairy yogurts and frozen ones, as well as any kind that comes with add-ins like granola, cereal, or cookies. Those types might contain peanuts and tree nuts.

It's hard for kids to resist celery's crunch -- and few snacks are as easy to prepare. Simply fill freshly cut celery sticks with a swipe of low-fat cream cheese. You can sprinkle a few raisins on top for a sweeter treat.

Match a colorful combo of carrot sticks, zucchini slices, and pepper strips with a nut-free dip. Try avocado mashed with lemon juice, or make your own ranch-flavored dip. Mix a quarter-cup of buttermilk with a half-cup of plain Greek yogurt and a quarter-cup of mayonnaise. Add half-teaspoon each of dill, garlic powder, and onion powder, and a healthy sprinkle of parsley. Salt to taste.

They have lots of nutrients that range from B-vitamins to zinc. Plus, they're fun to eat. Show kids the best way to peel a hard-boiled egg: Gently roll it back and forth along a hard surface first to loosen and crack the outer shell.

Some types of ice cream contain peanuts or may come into contact with them as they're made. The next time your kid's craving something cold and sweet, try a frozen fruit bar instead. As with all packaged foods, check the label first to make sure the brand you buy is peanut-free. You can also make your own. Pour pureed fruit into a frozen pop mold and put it in the freezer.

For a hearty snack, cut a cooked turkey burger into bite-sized pieces. Put it on a skewer with pieces of peanut-free pita bread and cheese. Add your child's favorite burger toppings, like onion, tomato, or lettuce. Don't forget an allergy-friendly brand of ketchup or mustard for dipping.