Whether you’re a kid or a grown-up, deciding what to pack for lunch can be a challenge. During the last couple of decades, the difficulty has magnified for some parents as schools and other institutions have implemented nut-free policies and restricted other common allergens. We’re happy to do our part to keep allergy sufferers safe and have discovered a ton of nut-free lunch ideas that are tasty and portable.
Here are some of our favourite nut-free lunch ideas to inspire you. From snacks to mains to beverages, we’ve got it all – you’ll be a lunch-packing pro in no time.
If you’re looking for more ideas, you can also check out these posts:
Sesame-Free Turmeric Hummus by Chelsea Amer Nutrition
This allergen-friendly hummus recipe is high in protein with the added benefit of anti-inflammatory turmeric. It’s great when paired with veg or gluten-free crackers, or it can be used as a flavourful salad dressing.
Dynamite Plant Power Sushi Bowls by Pinch of Yum
Don’t feel like rolling sushi? Try these deconstructed sushi bowls that feature amazingly crisp tofu and fresh veggies. One of our favourite nut-free lunch ideas!
Quick + Easy Chicken Spring Roll Jars by The Girl on Bloor
We love food in jars! Prep a few of these spring roll jars in the evening and they’ll be ready to grab for lunch. No need for takeout when you have recipes like this.
Tempeh Miso Chili by Ellie Likes Cooking
A hearty and protein-rich stew that features a few of our favourite tangy and savory fermented foods. Pack it away in your favourite thermos and you’ll be ready for a warm lunch.
Quick + Easy Chocolate Trail Mix by Whole Food Simply
Chocolate, puffed cereal, seeds and dried fruit: it doesn’t get tastier than this! All you need to do is melt, mix and spread onto parchment, then break into snack-sized bars. Even the kiddos can help you make them.
Grilled Green Goddess Wraps by Strength and Sunshine
This ain’t a boring sandwich! Packed with a flavourful bean spread and fresh veggies, this vegan and gluten-free recipe just might become one of your go-to nut-free lunch ideas.
Roasted Sweet Potato + Brussels Sprouts Salad by Abigail Hopkins (*Culinary Nutrition Expert)
This substantial salad has plenty of cooked elements and a kick-butt dressing that make for a filling meal.
Red Pepper + Carrot Soup by Berry Sweet Life
A luxurious and velvety vegan soup that is perfect for those cold, wintry days. Pair it with some gluten-free bread, savory biscuits or crackers for some extra heft.
Protein Packed Chickpea Tuna Mash by Random Wellness Co (*Culinary Nutrition Expert)
A simple, make-ahead lunch that you can serve on bread, crackers, lettuce wraps, nori sheets, or your bread alternative of choice.
Avocado Veggie Rainbow Rolls + Tangy Tahini Dipping Sauce by Salt N Pepper Here
We adore the flexibility of rice wraps because they allow you to use up whatever’s in your fridge. Here’s a trick when making them for lunch: dollop the sauce in the rolls instead of taking it in a separate jar. Saves you a container and makes them easy to transport.
Sesame + Carrot Falafel by Keto Diet Blog
These Paleo + vegan tasty falafels are perfect for little snacking hands! Eat them on their own, or pile them onto a salad or steamed greens.
Apple Protein Muffins by One Clever Chef
These simple, 8-ingredient muffins are packed with protein and can be easily veganized by using a flax egg. Have ’em for a nutritious snack or pack an extra one to have for a light breakfast.
Fiesta Mason Jar Salad by Eating Bird Food
These salad jars are loaded with nutrition and if you’re looking for the secrets to mason jar salads, this post has got you covered.
Chickpea Flour Mini Veggie Frittatas by The Mostly Vegan
Chickpea flour is an amazing substitute for eggs and these mini veggie frittatas are living proof. We love that you can make these with whatever veggies you have lying around in the fridge, and they’re easily portable in your lunch box.
Turkey Asparagus Roll Ups by Meme Inge
A two-ingredient recipe that is an absolute breeze to make. This is a good one for snacky-style lunches, and virtually any veggie can be wrapped – steamed carrots, parsnips, squash wedges, cucumber, celery, or whatever your heart desires.
Kid-Friendly Energy Bites 3 Ways by My Kitchen Love
Sam has three school-age daughters and is an absolute pro at making healthy, lunchbox-ready and kid-friendly food. These delectable energy bites have three flavour options – we highly recommend making all of them and freezing in batches for quick snacks.
Raspberry Cream Pie Smoothie by My Fresh Perspective (*Culinary Nutrition Expert)
This tastes like a decadent milkshake, but it’s packed with greens, fruit and protein that will boost your energy levels and keep you going all afternoon long. Smoothies are so wonderful as nut-free lunch ideas!
Spiced Cauliflower Fritters by Quite Good Food
A grain-free cauliflower fritter recipe that’s mildly spiced for young (or sensitive) palates. Eat them as a snack, or have them as a vegan meal. Your choice!
Gluten-Free Vegan Banana Bread by Ceara’s Kitchen
Everyone needs a good banana bread recipe in their back pocket. So why not make this nut-free version yours? Pack it in your lunchbox for easy and sweet snacking.
School Safe Energy Bites by Suzy Larsen (*Culinary Nutrition Expert)
Pumpkin pie and carrot cake are the inspiration behind these energy balls full of brain-building omega-3s and muscle-calming magnesium. Figs round out the flavour and texture sensation while adding soluble fibre for great digestion.
Chickpea Sweet Potato Buddha Bowl by Okonomi Kitchen
We love a good lunch/dinner bowl and this recipe hits all of our criteria for an awesome one-bowl meal. Toss everything together and lunch is served! If you’re looking for all the tricks to cooking no-mushy beans and grains, you can grab our full guide here.
Quinoa Black Bean Burgers by Jessica Mitton (*Culinary Nutrition Expert + Program Coach)
Have 10 minutes? That’s all you need to prepare these nut-free burgers, and then they only take 15 minutes in the oven. These are still delicious at room temperature for lunch, or you can make them into smaller patties for snack-size eats.
Sprouted Lentil Chipotle Chili by Choosing Chia
Boost the health benefits of chili by using sprouted lentils, which make nutrients more available for our bodies to use. If you’re sensitive to spicy foods, simply omit the chipotle chilies – you’ll still love it!
Baked Parsnip Salmon Cakes by Meatified
Special dieters rejoice: this recipe is nut-free, gluten-free and grain-free, as well as Whole 30 and AIP compliant.
Simple Sweet Potato Chips by Jaclyn Desforges (*Culinary Nutrition Expert)
Move over, kale chips. Sweet potato chips are taking over and this simple recipe is divine. You will not want to trade these from your lunch box!
Brown Rice Sushi by Scratch Eats
Discover the tricks to making the perfect rolled sushi, along with a ton of ideas for what you can put in it. Let your family members choose their own fillings and make kitchen time fun!
Healthy Granola Bars by Emily Roach (*Culinary Nutrition Expert)
Learn how to make the best nut-free, naturally sweetened and nutritious granola bars. A lunchbox classic!
We hope you are inspired to try one of these nut-free lunch ideas the next time you get packing!
The post 25 Nut-Free Lunch Ideas appeared first on Academy of Culinary Nutrition.
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