Top Nut-Free Snack Ideas

Growing up, it wasn’t uncommon for kids around me to have allergies. It was before peanuts had been banned from schools, and in general, it was just up to the individual child to know what they could or could not eat. It’s never been a topic of major familiarity with me – no one in my family had any allergies, so avoiding certain foods was never on my immediate radar. It therefore blew my mind when I reached out on Instagram to ask what you guys wanted to read more about on my blog, and I received an overwhelming number of messages asking for my favourite nut-free recipes.

This is exciting territory for me, as it really made me think. But, when I sat down to brainstorm, I realised that so many of my favourite foods are already nut-free, and some of my other favourites (like vegan cheesecake) can easily be adapted. Here are some of my favourite nut-free snack recipes.  I’d love for you to let me know if you try them. Remember – eating plant-based or nut free does not have to be complicated – your body will tell you what it wants; it’s your job just to listen!

Three Layer Nut Free Dream Cups
My favourite part about dining out at vegan restaurants is the dessert menu. You know those divine vegan cheesecakes? Yep, they’re my #1 priority. Unfortunately, they are almost always made with a date and nut base. The good news is that you don’t have to miss out. Let me present to you these Nut Free Dream Cups from one of my favourite blogs, Oh She Glows. They are perfect for dessert, or for the mid-afternoon slump – they’re exactly what you’ll need to perk up!

Base layer:

  • 3 tablespoons melted coconut butter

Middle layer:

  • 1/4 cup sunflower seed butter

  • 1 tablespoon + 1 teaspoon maple syrup

  • 2 tablespoons virgin coconut oil, softened

  • 1/2 teaspoon pure vanilla extract

  • pinch fine sea salt

Top layer:

  • 1/4 cup virgin coconut oil

  • 1/4 cup unsweetened cocoa powder

  • 2 tablespoons pure maple syrup

  • pinch fine sea salt

  • 2 1/2-3 tablespoons unsweetened large flake coconut


  1. If necessary, melt the coconut butter over the lowest heat in a saucepan until liquid.

  2. Spoon a scant teaspoon of melted coconut butter into a mini silicone cupcake mold and spread out evenly. You can use mini paper liners if you don't have silicone. Repeat for the rest (I made 8 mini cups). Place in the freezer.

  3. Prepare the middle: In a small bowl, mix the sunflower butter, maple syrup, oil, vanilla and salt. Add a scant tbsp of filling on top of each coconut butter layer. Smooth out and place in the freezer.

  4. Prepare the top layer: Add the coconut oil into a small saucepan and melt over low heat. Remove from heat and whisk in the cocoa powder, maple syrup, and salt until smooth.

  5. Add a tbsp of melted chocolate on top of each cup. Top with a tsp of large flake coconut and gently press down.

  6. Freeze for 25 minutes or until solid. Allow to sit at room temperature for 5 minutes before enjoying.

Rice Paper Rolls
If savoury snacks are more your kind of meal, rice paper rolls are perfect! They are fresh, healthy and make you feel alive! My favourite thing about rice paper rolls is that you can use any veggies that you like. I love these for afternoon tea, but you can always make a bigger batch and have them for lunch or dinner.


  • 1 package rice paper spring roll wrappers

  • 2 cups lettuce (or greens of choice)

  • 1 red capsicum, sliced lengthways

  • 1 cucumber, sliced

  • 1 avocado, sliced

  • Grilled tofu, sliced

  • 1 cup shredded carrots

  • 1 cup thinly sliced purple cabbage

  • Fresh mint and basil

  • Hoisin sauce


  1. Fill a wide bowl or deep plate with at least a cm of warm water. Dip one rice paper wrap in the water and let soften for 10 seconds. Remove from the water and lay on your work surface.

  2. Place a handful of the greens toward one end of the wrap. Top with the other veggies, tofu and herbs.

  3. Pick up the end of the rice paper closest to your mound of veggies and tightly wrap it over the veggies. Grab each end and fold over just like you would a burrito. The paper will stick to itself.

  4. Enjoy with hoisin sauce!

Healthy Lemon Blueberry Muffins

  • 2 cups Gluten-Free (or regular) All Purpose Flour

  • 1.5 tsp baking soda

  • ¼ tsp salt

  • The zest of 1 lemon (fresh)

  • ½ cup cane sugar

  • 1 cup soy milk (or the milk of your choice)

  • ¼ cup grapeseed oil

  • ½ tsp lemon extract

  • 1 tbsp apple cider vinegar

  • 1 cup blueberries

  • 1 over-ripe banana, well mashed

  • ¼ cup unsweetened applesauce


  1. Preheat the oven to 180 C and line a muffin tray with paper liners.

  2. Mix the flour, baking soda, salt and lemon zest together in a small bowl.

  3. In a larger bowl combine the sugar, milk, oil, lemon extract, apple cider vinegar, mashed banana and apple sauce. Stir until combined, but be careful not to over-stir if you are using gluten-free flour.

  4. Fold the dry ingredients into the wet ingredients until well combined, being careful not to miss any flour hiding at the bottom of the bowl. Again, only stir as much as is necessary.

  5. If you find the mixture difficult to stir, add an additional tbsp of milk or applesauce.

  6. Add the blueberries to the bowl and fold the batter over itself until the berries are distributed.

  7. Spoon the batter into the muffin cups and bake in the oven for 14 minutes, or until an inserted toothpick comes out clean.

  8. Remove and let the muffins cool in the pan for 10 minutes before removing and letting cool fully on a cooling rack.

Nut Free Bliss Balls

  • 2 cups pitted dates, soaked

  • 1 cup fine desiccated coconut

  • 1/4 cup raw cacao powder

  • 1 Tbsp chia seeds

  • 2 Tbsp coconut oil

  • 2 Tbsp water


  1. Combine all ingredients in a food processor and blend them until smooth (10 to 20 seconds). Transfer the blended ingredients into a mixing bowl.

  2. Scoop out a tablespoon worth of mixture and roll into a ball. Repeat with remaining mixture! These are delicious both fresh and frozen!

Other Snack Ideas

I’m just going to go ahead and put it out there - there are EPIC vegan, nut-free snacks that don’t involve any food preparation like the recipes above. When I’m tight for time, or just feeling lazy, these are some of my favourite nut-free snacks:

  • Fruit salad and coconut yogurt

  • Grilled potato wedges (homemade of course) with fresh guacamole

  • Rice cakes and avocado

  • Popcorn with nutritional yeast

  • Apple slices with medjool dates

  • Smoothies (fruit, spinach, protein and you’re good to go)

Dara HayesComment