When your home becomes a no-nuts zone, snack time can be difficult to figure out—especially if you're trying to branch out from the usual crackers and chips and work some healthy protein into your child's diet. But it doesn't have to be. There are plenty of quick, nut-free snack options that pack lots of protein. Here are a few of our favorite ideas:
1. Hummus
Make a different hummus every week with Anna Stockwell'sNo Recipe Required method. Serve it with tried-and-true carrots and cucumbers, or go wild with apple slices, seeded tortilla chips, or cherry tomatoes.
2. Mini Babybel Cheese
Nobody said snack time had to be complicated. Wrapped in that signature red wax, these portable little cheeses (referred to as "circle cheese" in my coworkerAnya's household) are fun to eat and each one contains 5 grams of protein.
3. Apple Slices With Tahini
Season tahini with a little salt and it's as good as any nut butter. The sesame paste is especially good slathered on apples and pears—or use it to make a faux PB&J.
4. Crunchy Chickpeas
If curry powder is too much for your kiddo, any herb and spice mix will do, or try just a sprinkle of salt.
5. Yogurt Pops and/or Squeezables
Freezer and dairy aisle, here we come.
6. Omelet Muffins
Call them frittatas, call them egg muffins, call them omelet cups, or call them whatever name your child finds irresistible. They also freeze well, so make them ahead and stick them in the toaster oven to warm up whenever a quick snack is needed.
7. Nut-Free Ants on a Log
The "greatest snack of all time" can go nut-free too. Just sub in sunbutter for the peanut butter and top them off with raisins, dried cranberries, or whatever dried fruit your child loves.
8. Granola With Seeds
Good 'ole Anna Stockwell again here. Use herNo Recipe Required granolaand load it up with pumpkin, sesame, sunflower, and flax seeds.
9. Tempeh Bacon
One or two slices of this sweet and smoky vegan "bacon" with a handful of cherry tomatoes is a snack that even I could go for pretty much anytime a snack is warranted.
10. Sesame Seed Raisin Bars
Thesechewy barsare made with tahini andbenne seeds(aka sesame seeds). They're the perfect granola bar stand-in.
11. Feta Dip
This creamy feta snack is perfect for dipping. Serve it with carrot sticks and whole-grain crackers. (Feta not doing it for your wee ones? Try pairing veggie dippers with a bowl of plaincottage cheese, which has about 25 grams of protein per cup.)
12. Edamame
There are 17 grams of protein in 1 cup of edamame. Freezer section, look out.
13. Hard-Boiled Eggs
You don't have to make just any old hard boiled eggs though. Imprint a bunny or bear face on the egg withthese cute egg moldsfor a bit of adorable snack-time fun.
14. Turkey Meatballs
Katherine Sacks whipped up this Thanksgiving hors d'oeuvre last year, but you don't have to wait for November to make it yourself. If your store's not stocking cranberry sauce, you can use any jelly you'd like: apricot or cherry would be especially good.
15. Deli Roll-Ups
Stack a slice of cheese and a slice of deli meat on top of each other and roll into a flute shape. (Optional, slice up the rolls to make little protein-packed pinwheels.)
16. Popcorn With Nutritional Yeast
It's thenutritional yeastthat's key here. It has a cheesy taste and it's a complete protein (just 2 tablespoons contains 9 grams). Toss it with popcorn (here's how to make it in minutes in the microwave), add a little salt, and maybe some olive oil or butter to round out the flavor.
17. Smoothies
A yogurt-based smoothie is a good place to start, but for even more protein, add a little silken tofu—it'll make the smoothie extra-creamy. For a two-serving smoothie, blend in 1/2 cup tofu, which will add 12 extra grams of protein.
18. Quesadillas
You can make quesadillas with whatever leftovers you have lying around. But, you can also make them less complicated: just mash some drained and rinsed canned beans on a tortilla, sprinkle on a little shredded cheddar, fold and sear on both sides in a dry pan until the tortilla is toasty and the cheese is melted.
