Food & Recipes

After-School Snacks for Kids with Food Allergies

by Editors

After-School Snacks for Kids with Food Allergies

Danielle Walker, food blogger and author of the New York Times best-selling cookbook “Against All Grain,” and Lena Kwak, president and co-founder of Cup4Cup, share their allergy-friendly snack recipes.

Cinnamon Applesauce

From Danielle Walker, food blogger at Against All Grain

Yield: 6 cups

Prep time: 20 minutes

Cooking time: 6 hours


  • 4 pounds tart apples, cored, peeled and sliced
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon cinnamon
  • 1/2 teaspoon pure vanilla extract
  • 1/2 teaspoon salt
  • 1 1/4 cups water


  1. Place apples, lemon juice, cinnamon, vanilla, salt and 1 1/4 cups water in a bowl and stir. Pour into a slow cooker and cook on low for 6 hours.
  2. For a smooth applesauce, place in a blender in batches and puree until smooth.

No slow cooker? This applesauce can also be made on the stovetop. Add all of the ingredients to a saucepan, cover and simmer for 30 minutes until soft.

Looking for some dessert options? Try our Kid-Friendly, Gluten-Free Dessert Recipes.

Cornbread Snack Cakes with Honey Buttercream

From Lena Kwak, president and co-founder of Cup4Cup

Yield: 12 servings

A fun twist on the classic Twinkie, these snack cakes make a great summer side dish for any barbecue. You can’t miss with fresh cornbread filled with whipped honey buttercream!


For the cornbread:

1 cup cornmeal

1 cup Cup4Cup flour

1/2 teaspoon kosher salt

1/2 teaspoon baking soda

1/2 cup butter, melted

2/3 cup granulated sugar

2 large eggs

1 cup milk

For the buttercream:

1/2 cup (2 sticks) unsalted butter, room temperature

2 cups powdered sugar

1/4 cup honey

1/4 cup full-fat sour cream or full-fat Greek yogurt


  1. Preheat oven to 350°F. Spray a cream canoe pan with non-stick spray. (If you do not have a cream canoe pan, use a muffin tin lined with paper liners, filling each 2/3 full.)
  2. Combine flour, cornmeal, sugar, salt and baking soda in a bowl.
  3. Add eggs, milk and melted butter to the dry ingedients and whisk until well blended. Do not overmix.
  4. Spread batter into prepared pan, filling each well 3/4 full with batter.
  5. Bake for about 10-15 minutes or until done. Cool cakes in the pan for 5 minutes, then place on a rack to cool to room temperature.
  6. While cakes are cooling, make the buttercream. In a mixing bowl, beat butter for three minutes with an electric mixer on high speed until light and fluffy. Mix in powdered sugar slowly until fully combined. Mix in honey and sour cream until combined. Transfer the buttercream to a piping bag fitted with a piping tip.
  7. Pipe the frosting into the center of each of the cooled cakes.

For another Twinkie-inspired recipe, try our Gluten-Free, Dairy-Free Twinkie Recipe.

Crackers or Flatbread

From Lena Kwak, president and co-founder of Cup4Cup


1 bag of Cup4Cup Pizza Crust Mix

1 cup warm water

1 egg

Olive oil


Recommended toppings: sesame seeds, dried herbs, and spices


  1. Follow Steps 1 and 2 on the back of pizza crust package to form the dough.
  2. Roll the dough out in a rectangle to 1/16th of an inch. The rolled dough should be almost see-through. Rolling to this thickness will ensure a thin, crispy cracker.
  3. For crackers, cut dough using either a knife to make squares or a round cutter for circles. For flatbread, keep the dough in long sheets and cut to fit onto a baking sheet.
  4. Brush a baking sheet with a thin layer of olive oil, about 1 tablespoon. Place cut dough on the sheet pan. Brush the tops of the dough with more olive oil. Sprinkle it with salt. Also, if desired, sprinkle with your favorite toppings.
  5. Bake in a 350°F degree oven for 10 minutes, or until lightly golden brown. Rotate the sheet pan halfway through baking for even browning.
  6. Cool the crackers/flatbread for 15-20 minutes and store in an airtight container.
  1. Reroll scraps of dough to make more crackers or flatbread following the steps above.

Feel like turning that flatbread into a pizza? Try our Homemade Gluten-Free Pizza recipe.

Crispy Chicken Tenders with Honey-Mustard Dipping Sauce

From Danielle Walker, food blogger at Against All Grain

Yield: 4-6 servings

Prep time: 30 minutes

Cooking time: 20 to 25 minutes


  • 1/4 cup coconut flour
  • 1/2 teaspoon coarse sea salt
  • 1/8 teaspoon pepper
  • 1/4 teaspoon garlic salt
  • 1/4 teaspoon ground mustard seed
  • 1/4 teaspoon onion powder
  • 2 eggs or 1/4 cup extra-virgin olive oil
  • 1 cup shredded, unsweetened coconut
  • 1 pound chicken tenders
  • 4 teaspoons honey
  • 2 teaspoons whole-grain mustard


  1. Preheat oven to 375°F.
  2. Place the coconut flour, sea salt, pepper, garlic salt, mustard seed and onion powder in a shallow bowl and mix. Place the eggs in a separate shallow bowl and whisk. Place the shredded coconut in another shallow bowl.
  3. First, dip each tender in the coconut flour mixture and lightly shake off the excess. Then, dip it into the eggs. Lastly, dip it into the coconut and press the coconut onto the chicken.
  4. Place the chicken strips on a baking sheet lined with parchment paper. Bake for 8 minutes, then turn the tenders over and bake another 8 minutes. Turn the oven to broil and cook for 3 to 5 more minutes, until the chicken is evenly browned.
  5. Meanwhile, put the mustard and honey in a small bowl and mix.
  6. Serve the chicken tenders warm with the honey-mustard sauce or sauce of your choice.

Eggs help the coating stick, but olive oil can be easily substituted to make these egg-free.

Are you looking for something more portable? Try one of these Yummy Allergen-Free Snacks.

Fruit Roll-Ups

From Danielle Walker, food blogger at Against All Grain

Yield: 4 servings

Prep time: 10 minutes

Cooking time: 20 minutes

Dehydrating time: 2-4 hours


  • 4 cups frozen mixed fruit
  • 1/2 cup unsweetened applesauce
  • 1 teaspoon fresh lemon juice
  • 1/4 teaspoon lemon zest
  • 1 tablespoon honey, if using tart berries


  1. Place all the ingredients in a saucepan over medium-high heat. Bring to a boil, then lower heat and simmer for 20 minutes, until the fruit is soft and the liquid has thickened.
  2. Pour the mixture into a blender or food processor. Carefully blend until smooth.
  3. Line dehydrator sheets with parchment paper. Pour half of the fruit mixture through a fine-mesh sieve onto one tray and half onto the other. Use a spatula to lightly spread the mixture evenly, about 1/8 inch thick.
  4. Place in the dehydrator for 3 hours at 150°F. If using an oven, bake on the lowest setting for 4 to 5 hours. Rotate trays midway through.
  5. Cut the paper and fruit into 1-inch strips using scissors. Roll them up tightly and keep in an airtight container for a week.

Times may vary. Fruit strips are done when they are no longer sticky when you touch them lightly with your finger. If the edges get a little too brittle and dry, brush a tiny bit of water over them to rehydrate.

Mixed berries work well, or create a tropical version with a mix of mango, pineapple and peaches.

Want to try making your own candy? Try our Gluten-Free Peppermint Patties recipe.

“Peanut Butter” Cookies

From Danielle Walker, food blogger at Against All Grain

Yield: 1 dozen

Prep time: 12 minutes

Cooking time: 10 minutes


  • 1/4 cup palm shortening
  • 1/4 cup unsweetened sunflower seed butter
  • 1 egg at room temperature
  • 1/4 cup honey
  • 2 teaspoons pure vanilla extract
  • 3/4 teaspoon lemon juice
  • 1/4 cup coconut flour, sifted, plus more for flouring fork
  • 1/4 teaspoon baking soda


  1. Preheat oven to 350°F.
  2. Place shortening, sunflower seed butter and egg in the bowl of a stand mixer fitted with the paddle attachment, and cream for 1 minute on medium-high.
  3. Add the honey, vanilla and lemon juice. Mix on medium until combined.
  4. Add the coconut flour and baking soda. Mix on medium for 30 seconds.
  5. Scrape down the sides of the bowl and mix again for 30 seconds, until the dough has thickened.
  6. Use a large spoon to drop balls of dough on a baking sheet lined with parchment paper. Dip a fork in coconut flour, and lightly press the tines into the dough to flatten and make a grid pattern.
  7. Place the cookies in the oven and bake for 10 minutes, until browned around the edges. Cool on a wire rack.

Be warned that certain brands of sunflower seed butter can turn baked goods a very bright shamrock green because of a harmless chemical reaction between small amounts of the chlorophyll in the seeds and the baking soda. The lemon juice is meant to neutralize the reaction, but do not be alarmed if you do end up with green cookies. They will still be delicious!

Are you looking for more nut-free ideas? Try our 15 Nut-Free Lunch Recipes and Snacks.