Healthy Snack Ideas for People with Nut Allergies

Nutrition Diva often recommends nuts as a healthy snack. Here are some alternatives for those with nut allergies.

Monica Reinagel, MS, LD/N, CNS
1-minute read


Q. "You mentioned in a recent podcast that, in order to cut down on processed grains you grab a handful of nuts instead of pretzels or crackers when looking for a snack.  Do you have any snack tips for those with nut allergies?  I would love to eat nuts, but we have an allergic family member and keep our home nut free."

A. Depending on the allergy, some nuts may still be OK. For example, many people with tree nut allergies (which include walnuts and pecans) can eat peanuts (and vice versa). And people with peanut and/or tree nut allergies can often eat soynuts and soynut butter. Check with your allergist for more guidance.

In the meantime, here are some healthy, grain-free snack ideas that don't involve any sort of nuts:

  • Hummus, bean dip, or guacamole with raw vegetables  (Bonus for the grown-ups: a new study just found that including more avocados in your diet can improve cholesterol profiles.)
  • Kale chips  (Here's my recipe)
  • String cheese
  • Pumpkin or sunflower seeds
  • Hard boiled eggs
  • Wasabi peas
  • Popcorn

What are your favorite nut-free snacks? Share your ideas with us in Comments below or on the Nutrition Diva Facebook page.



About the Author

Monica Reinagel, MS, LD/N, CNS

Monica Reinagel is a board-certified licensed nutritionist, author, and the creator of one of iTunes' most highly ranked health and fitness podcasts. Her advice is regularly featured on the TODAY show, Dr. Oz, NPR, and in the nation's leading newspapers, magazines, and websites. Do you have a nutrition question? Call the Nutrition Diva listener line at 443-961-6206. Your question could be featured on the show.