kid lunchbox with healthy snacks

Healthy Dairy and Nut-free Snacks for School

Written by: Happy Wolf



Time to read 4 min

Finding healthy dairy and nut-free snacks for your kid's packed lunches that they will actually eat can be a struggle! Maybe your school or daycare has a nut-free snacks policy, or you are looking for lunchbox inspo for your dairy or nut-free kiddo. Either way, we have you covered.

To make your mornings more manageable, we searched high and low for the best dairy and nut-free snacks to create this handy list for packing your kid's lunches.

Why are dairy and nut-free snacks so important for school?

Food allergies affect around 8% of children in the US , according to the Centers for Disease Control and Prevention (CDC), meaning that nearly 1 out of 13 children may have a food allergy (1).

Our family health dietitian, Cheryl Anderson, explains that many food allergies occur when foods such as dairy, soy, or wheat are consumed, while some allergic reactions can occur by environmental exposure, such as nuts.

Reactions to the allergens can range anywhere from mild to severe, such as a risk of an anaphylaxis reaction, which may require the administration of an EpiPen, says Anderson. As a result, many schools and daycares are urging parents and caregivers to avoid sending their children to school with these top allergen foods.

Whether your child has a dairy or nut allergy or attends a school with a dairy and nut-free policy, you can be assured that you will find some snack inspiration below!

Dairy and Nut-free Snack Ideas for Packed Lunches

Here is a list of easy, dairy and nut-free snack options for school that even the pickiest eaters will enjoy! For even more great dairy-free ideas, check out our blog on Dairy-free Snacks for Kids to Try Now.

Happy Wolf Snack Bars

Not to brag, but Happy Wolf Snack Bars taste amazing and are free from the top nine food allergens, including dairy and nuts. These individually packed bars are the perfect snack for your dairy and nut-free kids, made with good-for-you ingredients like gluten-free oats, dates, and seed butters. Buy your favorite Happy Wolf Snack Bars now!

Mandarins & Clementines

These tasty little bursts of sunshine contain Vitamin C, potassium, antioxidants, and fiber. Removing the peel and separating the sections is also great for developing fine motor skills.  


Edamame beans are fun to eat and contain loads of protein, fiber, folate, and vitamin K. You can find them in the frozen section of your grocery store. They can be softened up with just a few minutes in boiling water.

Banana Chips

Baked banana chips have a long shelf life, are easy to pack for lunch, and are full of fiber and vitamins. Look for baked versions or make your own if you have an air fryer to avoid the higher amounts of saturated fats found in fried banana chips.

Roasted Chickpeas

High in protein and fiber, roasted chickpeas are a tasty, crunchy snack for your little ones. You can make your own or pick up a packet of the lower-sodium options at your local grocery store.

roasted chickpeas snack

Fruit and Veggie pouches

Puréed fruit and vegetable pouches are a convenient, mess-free way to pack loads of fiber and vitamins into your dairy and nut-free toddler's lunch bag.

Whole-grain crackers

Whole-grain crackers, such as Triscuits, Mary's, or Wasa, are a convenient way to add a serving of whole grains to your kid's packed lunch. Look for low-sodium options and crackers made with whole-grain flour and have at least 3 grams of fiber per serving.

Low-sugar cereal

Does your toddler have a favorite cereal? Cereal can be an easy option to fill bellies during the school day. Our favorites are lower-sugar options like plain Cheerios, Chex, and Kix, all of which have under 3 grams of added sugar and at least 2-3 grams of protein and fiber per serving.

Snap pea crisps

Snap pea crisps are a great dairy and nut-free lunch bag option. They are low in sodium, high in fiber, fun to eat, and easy to pack!

Veggie sticks & hummus

Look for dairy-free hummus or make your own and pair it with your child's favorite veggies, such as carrots, celery, cucumber, or cherry tomatoes. This nutrient-dense snack provides loads of fiber, antioxidants, vitamins, and minerals.

Banana bread

Give those brown bananas rotting in your fruit bowl a glow-up! Bananas are a great source of potassium and fiber. Use whole wheat flour to boost the fiber content for a healthy snack that tastes like dessert.


Popcorn is the ultimate high-fiber, low-calorie snack. It is also full of antioxidants called polyphenols, which are good for cardiovascular and brain health. Look for lightly seasoned options or make your own at home.

Guacamole, veggies & chips

Guacamole is an excellent dairy and nut-free dip that is packed full of fiber and healthy fats. Be sure to add some lime juice to prevent browning and pack it with your kid's favorite veggie sticks or unsalted tortilla chips.

Guacamole with vegetables and chips snack

Sliced fruit & berries

Slice up an apple or mango and add some blueberries, blackberries, or strawberries for a healthy, sweet treat in your toddler's packed lunch. Fruits are very high in fiber, vitamins, and minerals, which provide numerous health benefits and can help your little one avoid constipation.

Seaweed snacks

Seaweed snacks, aka nori, are dried sheets of seaweed that can be a great snack for toddlers and kids who are dairy and nut-free. These crispy snacks provide lots of minerals like iron, copper, and magnesium, plus they are an excellent food source of iodine for thyroid health.

Dried fruit

Unsweetened mango, apples, prunes, or dates are a super sweet way to add fiber, vitamins, and minerals to your child's school lunch. When giving your kids dried fruit, follow an excellent toothbrushing routine to protect their teeth from sticky foods.

Dairy-free yogurt cups

It seems that new brands of dairy-free yogurts are appearing in the grocery store every day. So Delicious and Silk brands both have small yogurt cups that are perfect for packed lunches, and they taste amazing, too!

Seed butter energy balls 

Make energy balls with seed butters, gluten-free oats, dairy-free chocolate chips, and maple syrup or honey. Try out this simple Cranberry Cinnamon Energy Ball recipe !

Quick, east, and nutrient-dense cranberry cinnamon energy balls snack recipe from Cheryl Anderson


  1. Centers for Disease Control and Prevention. (August 23, 2022). CDC Healthy Schools: Food Allergies. Retrieved from