Simple Nut-Free Meal and Snack Ideas (Back to School Guide)

Simple Nut-Free Meal and Snack Ideas (Back to School Guide)

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. 

 

Simple Nut-Free Meal and Snack Ideas (Back to School Guide)

 

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

 

Simple Nut-Free Meal and Snack Ideas (Back to School Guide)

 

 

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 

 

pre-cut melon

 

Baby carrots

 

Pre-sliced veggies (such as a veggie tray) or bag of broccoli florets 

celery sticks

 

Whole-grain bread, tortillas

 

Whole-grain pitas or mini pitas

 

mini pitas

 

Sliced turkey breast

 

 

From the refrigerated section:

 

Individual yogurt

Individual milk portions

String cheese or individual cheese portions

baby bel cheese

 

Individual guacamole cups

Eggs

Individual hummus cups

individual hummus packs

From the aisles: 

 

Dried fruit

Dried fruit chips

 

apple chips

 

Pumpkin seeds 

Nut-free granola bars (see below for nut-free options)

Canned tuna/salmon

Whole grain crackers 

Seed butter

 

Simple Nut-Free Meal and Snack Ideas (Back to School Guide)

 

Canned beans

100% apple sauce cups or squeeze packets

Canned lentils 

Roasted chickpeas 

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 👇. 

 

Simple Nut-Free Meal and Snack Ideas (Back to School Guide)

 

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

enjoy life chewy bar

 

Free from all priority allergens (including nuts, dairy, gluten). Contains 5-9g of sugar per bar.

 

 

 

FreeYumm bars

freeyumm bars

Free from all priority allergens (including nuts, dairy, gluten). Contains 6-8g of sugar per bar.

 

 

 

Kashi 7-Grain with Quinoa 

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

Simple Nut-Free Meal and Snack Ideas (Back to School Guide)

Peanut free, tree nut free. Contains 4-7g of sugar per bar. 

 

 

 

Welo School Ready Snack Bar

welo school safe bars

Peanut free, tree nut free. Contains 3g sugar per bar. 

 

 

 

Healthy Crunch School Approved Granola Bars

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! 

 

 


 

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About Brittany: 

Brittany Raftis, Registered Dietitian Real Good Eats

Hi there! I am a registered dietitian and I  💚  food! I am passionate about making it easier for busy people to eat well by sharing quick and healthy recipes. Healthy cooking at home can seem overwhelming, but it doesn’t have to be. I love helping people uncomplicate weeknight dinners and reduce stress around meal time, so I’m so glad you’re here!

 



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