Nut-Free High Protein Snack Ideas



Whether you have a nut allergy or work in a nut-free facility, here are my favourite nut-free high protein snack ideas. 


I’m a big fan of snacking between meals. It helps keep my energy levels up, prevents me from over-eating at mealtime, and most importantly, prevents me from getting hangry.


Coming up with ideas for healthy snacks can be challenging enough as it is, and with the added challenge of food restrictions that teachers face within schools, it can seem near impossible. 


18 nut-free snack ideas for teachers blog graphic


18 Nut-Free High Protein Snack Ideas



1. Greek yogurt and fruit


nut-free high protein snack ideas - yogurt and fruit


2. Hummus, vegetable sticks, and whole wheat pita


3. Trail mix with seeds and dried fruit

nut-free high protein snack ideas - seed trail mix


4. Nut-free granola/seed bars


For a convenient option, try Made Good granola bars. Or make these Feel Good Hearty Granola Bars from Oh She Glows ahead of time for a grab-and-go snack.


5. Roasted Chickpeas


Buy them pre-made or make your own with this recipe from Kitchn.


6. Edamame


Enjoy edamame beans steamed and lightly salted, or roasted with your favourite spices and Parmesan cheese. Make it ahead for a convenient snack.


7. Goat cheese and crackers


8. Dates stuffed with Sunflower Seed Butter


9. Home made Energy Bites.


Try this recipe for Super Seed Chocolate Protein Bites from Oh She Glows.


10. Boiled egg and fruit or pita


11. Cheese and whole grain crackers or fruit


cheese and whole grain crackers


18 Nut-Free High Protein Snack Ideas Continued




12. Pumpkin seeds and fruit


13. Apple slices with Sunflower Butter dip


Enjoy apple slices with Sunflower Butter alone, or for a creamier option, mix 1 Tbsp of Sunflower Butter with ~1/4 cup of vanilla yogurt and cinnamon, to taste.


14. Tuna and crackers

nut-free high protein snack ideas - tuna with crackers


15. Cottage cheese and canned peach slices


16. Chia seed pudding


nut-free high protein snack ideas - chia pudding


For a basic pudding, mix 1 cup of milk (or milk alternative) with 1/4 cup Chia seeds and 1 tsp maple syrup/honey. Let sit overnight.


17. Sunflower Butter banana roll-up


Spread sun butter on a tortilla, top with sliced fruit and additional toppings such as granola, raisins, dried coconut, or seeds. Sprinkle with cinnamon and roll.


18. Home made, whole grain muffin

home made muffins


Try these Blueberry High Protein Muffins with Quinoa from Food Faith Fitness



What are your favourite nut-free high protein snack ideas? Comment below and let us know!




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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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