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Allergy-Friendly Snacks

Easy, kid-tested, allergy-safe snacks
By DuPage Medical Group Allergy, Asthma & Immunology

Food allergies are a sensitive topic for many parents, as keeping kids from being exposed to potentially harmful food allergies is a top priority. Your child is in constant contact with other children, so whether it is during school lunch, play dates, or celebrating a birthday, it is important to be aware of the foods you are sending with your child.

A child can develop an allergy to any type of food. The most common food allergies that occur in kids are milk, egg, wheat, peanut and tree nuts, fish and shellfish.

 Allergic reactions can vary from person to person, and depend on the sensitivity of the individual. Some allergies produce a mild response like a skin rash, while other allergies may trigger a more serious, potentially life-threatening reaction, like anaphylaxis. In order to minimize the risk of exposing other children to an allergen, send your child to their group activities with allergy-friendly snacks. Most recipes can be modified to meet virtually any allergy restrictions by swapping out the most commonly known allergens for other alternatives. Try one of our favorite tasty, allergy-friendly snacks today!

 Vegan Oatmeal Cookies

This recipe can be used to make plain oatmeal cookies, oatmeal chocolate chip, or cinnamon raisin oatmeal cookies.


  • 5 cups instant oatmeal
  • 8 oz. pitted dates
  • 1/4 cup coconut oil
  • 1/4 cup raw or organic sugar
  • 1/4 cup water
  • 1/2 cup unsweetened applesauce
  • 3/4 tsp. baking powder
  • 1/2 cup milk-free chocolate chips
  • 1/2-1 cup raisins
  • 2 tsp. cinnamon


  •  Preheat your oven to 400°F and lightly oil a baking sheet.
  • In a saucepan, add the dates, coconut oil, sugar and water. Boil for two minutes and then reduce the heat to low. Let the mixture simmer for about ten minutes or until the dates are soft.
  • Transfer the date mixture to a bowl and use a mixer to form a paste, and then add the applesauce.
  • Reduce the mixer speed to low and add a cup of oatmeal and baking powder. Continue to add one cup of oatmeal at a time.
    • You can also add in the chocolate chips at this time if desired.
    • If you are making cinnamon raisin cookies, add ½ teaspoon of cinnamon and ½-1 cup of raisins.
  • Once all the desired ingredients have been added, you can begin to roll the dough into balls and place them on the baking sheet.
  • Bake the cookies for eight minutes, and then remove them from the oven. Allow them to cool and then enjoy!

 Cereal Bars


  • 1/2 cup nut butter (peanut free options include sunflower seed butter or soynut butter)
  • 1/2 cup brown rice syrup
  • 4 cups crispy rice cereal


  • Combine the nut butter and brown rice syrup in a bowl.
  • Stir in the rice cereal, mixing well.
  • Press the mixture into an 8” square baking pan.
  • Place the pan in the refrigerator and allow the ingredients to chill for at least an hour.
  • Remove the pan from the refrigerator and cut into 12 individual cereal bars.

 You can wrap each individually and freeze them or store them in the refrigerator.

 Each recipe is free of milk, soy, peanut and tree nuts, egg, gluten, fish/shellfish and sesame.

 Aside from ensuring the snacks you pack for your children are allergy-safe, talk with other parents to find out what dietary restrictions their students may have. Many schools also have a dietary policy you can consult before sending any treats to school.

To find more delicious, allergy-safe recipes, visit http://www.kidswithfoodallergies.org/page/recipes-diet.aspx

 To learn more about allergy treatment and prevention, or to schedule an appointment with a DMG allergist visit dupagemedicalgroup.com/services/asthma.

Learn more about:
Allergy, Asthma & Immunology
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