Shelf stable snacks w/ some protein -- cannot contain any nuts or other allergens

[Anonymous]

I'm looking for snacks my son can take to school that contain some protein, fiber, and that are generally nutritious. He is allergic to peanuts, all tree nuts, sesame seeds, sunflower seeds... unfortunately, any snack that seems nutritionally balanced contains one of his allergens. If you know anything, I would love a recommendation.

[Anonymous]

Roasted chickpeas
Babybel cheese and crackers (wouldn’t store a bunch of these at school, but one in a backpack each day won’t go bad)
Black bean dip with tortilla chips, veggies, etc.
Nut-free granola bars (not as much protein, but filling)

[Anonymous]

Lara bars or similar
Hummus and veggies
Beef sticks
Cheese sticks
tortilla wrap
Fruit
Rice cakes

[Anonymous]

Beef jerky sticks.
Cheese sticks are fairly hardy and keep fine over the course of a school day.

Quest makes granola bars, but also has a line of chips and cookies.

Also, does it need to be shelf stable? Since it's for school, can your kid not take an insulated lunchbag? It would open up more options .

[Anonymous]

Tuna salad or chicken salad with crackers.

My kids lived on them in elementary school

[Anonymous]

Thanks for the replies so far. Unfortunately, he is also a pretty picky eater and won't eat meat sticks, nor will he eat meat sandwiches, or tortillas. (As an aside, I would love any sandwich ideas that don't contain nuts, meat, tahini, sunflower seed butter, or hummus - lol.)

The babybel cheese and crackers are a good idea. Not sure if he will eat black bean dip but it's worth a try, he loves tortilla chips and guac.

[Anonymous]

Anonymous wrote:Tuna salad or chicken salad with crackers.

My kids lived on them in elementary school

Thanks, I forgot to mention that he also has an egg allergy, so mayo is out.

[Anonymous]

OP I know, this is such a problem.

Really nuts and cheese are the only options but as others have said lots of things will keep for a day. Pouches with yogurt, maybe?

I feel your pain on the protein because my kid is much happier if there’s a protein in her snack. But, I basically don’t worry about it at school. As long as she has protein in her breakfast and lunch I figure we’re okay. You can do a cheese stick in the car on the way home too.

[Anonymous]

They make shelf stable yogurt pouches.

[Anonymous]

My kid has similar preferences (but fortunately none of the allergies!). I pack his lunch with a couple of flat freezer packs to keep it cool. I always include a drinkable yogurt (like this https://www.stonyfield.com/products/lowfat-yogurt-smoothies-strawberry-12-ct/) & a cheese stick. Between those two items, he has 10 g of protein (he's four, so suggested protein intake is 19g/day).

I also bought a barrilla pasta that is high protein and has 10g per serving. I've made pesto pasta with peas and feta and its a hit. I have also used the high protein pasta to make him an Asian-inspired noodle salad that he goes wild for and requests in his lunch (shredded carrots, bell peppers, and a dressing of toasted sesame oil + rice wine vinegar + ginger + garlic + a little honey + a touch of soy/ aminos -- sprinkle with sesame seeds if you have them). It sounds like work but I typically have the ingredients on hand and make a big batch for a dinner side and then pack him leftovers. It saves well.

[Anonymous]

Anonymous wrote:Lara bars or similar
Hummus and veggies
Beef sticks
Cheese sticks
tortilla wrap
Fruit
Rice cakes

Please list the protein content of the bolded items you listed !!!

[Anonymous]

I’ll try to help. DD23 and DS20 have anaphylactic allergies to peanuts, tree nuts, cashews and walnuts.

Ripple brand pea protein drink. I like the chocolate flavor. Available in shelf stable drink boxes.

Cheese! Try hard cheeses like Kerry Gold or Parmesan. Laughing Cow spreadable. Swiss cheese cubes.

[Anonymous]

Roasted chickpeas, so many flavor possibilities.

There are now more bean and chickpea based crackers and chips, but I'm not sure of protein content. Could be good with guacamole. Or just put black or pinto beans into the guac itself. Blend if they would be picky about whole beans, starting with a little the first time and gradually up the bean content.

Frozen yogurt sticks and cheese sticks can last a while. We do those for summer camps and they're still cool by lunch.

Tortellini with vegetables, tomatoes and possibly homemade pesto (you can make pesto with pumpkin seeds if those are okay) or you can blend silken tofu into a pesto or sauce. Not shelf stable but fine taken from them fridge from morning till lunch.

Similarly frittata and Spanish tortilla (eggs, onions, potatoes) can be eaten room temp.
As can hard boiled eggs

Protein powder in smoothies

Tofu, can marinate in tamari. Can keep from morning till lunchtime.

Celery logs with cream cheese filling and raisin ants

Edamame

There are a zillion bars out there with different combinations of allergens avoided that would be more shelf stable than most of my recommendations.

Alternatively you can try a high protein and fiber breakfast and a healthy dinner and just stress out less about lunch and snacks, knowing that they've gotten good food over the course of a day. Typical Continental American breakfasts are carb heavy, but you can flip the day and eat that shelf stable stuff for lunch (bagels etc) and have more complete meals for breakfast and dinner.

[Anonymous]

Roasted soybeans, chickpeas or peas
Salami and cheese with crackers
Make your own granola bars with oats, puffed quinoa, protein powder
Harvest snap peas
Onigiri- Japanese nori wrapped rice balls, can add tofu or egg or seasoned meat
I’m guessing if beef jerky is a no go, dried fish/squid/cuttlefish won’t work either

Also, just wanted to add that protein is the new fad of the 20’s. It was low sugar in the 10’s, low calorie in the 2000’s, low fat in the 1990’s. Kids need carbs for long term energy (glycogen stores) and short term energy. I see so many parents pushing protein bars on their kids before a soccer games/lax games/volleyball practice etc. Protein takes longer to digest and doesn’t provide the quick and long term energy that simple and complex carbs provide. Pretzels and apple slices are just as needed just as much as protein.

[Anonymous]

Snack Mates Kids turkey sticks - sold at Whole Foods. Like a Slim Jim but healthier.