8 gluten-free + nut-free portable toddler snacks

March 14, 2017
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Hey there. Hope your week is off to an excellent start! Today I’m sharing some of the snacks the girls have been enjoying lately. I’m always curious to learn what other parents pack for their kiddos—it’s a great way to find new ideas and get food recommendations.


Since the girls don’t eat dairy or gluten, I try to find fun and healthy snacks to include in their lunches or to have on hand when we are out and about for the day. All of the items listed below are free of gluten, dairy, and nuts which make them ideal for school lunches or kids with allergies.


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Mamma Chia – Chia Squeeze

We have just started buying Mamma Chia squeeze packs, but the girls have really enjoyed them so far. I love these because they aren’t loaded with sugar like a lot of the other fruit snacks tend to be. Each pack include 1200 mg of Omega-3s, fiber, and even a little protein. There are tons of flavors (we’ve only tried the blackberry so far, but the mango-coconut is next on my list) and they are easy to toss into lunch boxes and book bags.

This Bar Saves Lives

We LOVE these bars! They are made with a nut-free granola mix and don’t contain any gluten or dairy, making them a great (and safe) snack for kids with allergies. I also love that the bars don’t contain as much sugar as the typical cereal or granola bar (8 grams) and they have 8 grams of protein per serving!

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Pumpkin granola

I usually make a big batch of this pumpkin granola on the weekend and it lasts us for most of the week. It’s sweet and crunchy and made with coconut oil, honey, and sunflower butter. The girls enjoy it with milk, but it would be delicious on its own or topped over Greek yogurt.

Carrot sticks, olives, apples, berries.

Of course, nothing beats fresh fruit, vegetables, and healthy fats. My kids really like crunchy items (like carrots and apples) as well as berries, cucumbers, and olives. Finger foods are great when you are on the go or taking a road trip. Just wash and chop everything in advance, toss into a storage container, and go!

Applesauce pouches and raisins

Applesauce is always a winner in our house. While I usually make my own in the crockpot, if I am short on time or need something disposable, these pouches are a great choice. They’re portable and easy to carry around. I am thinking about purchasing these reusable pouches to cut down on waste (I’ll let you know how they work out).

Mini-snack packs of raisins are perfect for keeping portions (and sugar) in check.

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Nature’s Bakery Fig Bar

I recently came across these in Target and was quite smitten. I love fig newtons, but the commercial kind is often made with gluten and a bunch of other processed ingredients. These little bars are soy-free and gluten-free. They come onveniently packaged in twin packs (if you’re splitting between two kids) and make for a delicious treat! Only 5 grams of sugar per bar.

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Plantain chips + sunbutter

We go through plantain chips rather quickly in our house. They are a savory snack that pairs excellent with sunbutter or any type of nut butter, really. I only wish I was able to prevent myself my kids from eating so many!

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Chomps Snack Sticks

These little beef jerky snack sticks are great for car rides or airplane travel. They are 100% grass-fed beef and don’t contain any antibiotics or offensive ingredients. The girls really enjoy them.


Want more ideas?

Paleo lemon cupcakes by Julie Fagan (without the frosting they become the tastiest lemon muffins ever!)

Nut-free trail mix (toss together some sunflower seeds, shredded coconut, raisins, and Enjoy Life chocolate chips). You can also add in some gluten-free cereal, like Cheerios, for extra crunch.

Baked apple chips

Spring snack mix from My Gluten-Free Kitchen uses Chex, dried cranberries, and banana chips to make one sweet looking snack.



What are some of your favorite snacks?

Simple nut-free pumpkin granola (kid safe)

March 7, 2017


This pumpkin granola may just be the easiest thing you will ever make. With around seven ingredients, it’s simple to throw together even on the busiest of mornings. Plus, it’s gluten-free, dairy-free, and nut-free which makes it a great (and safe) choice for school snacks. If your child does not have any nut allergies, you can toss in slivered almonds or chopped cashews. Try adding some dried fruit, like raisins or blueberries. 


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  • 2 cups of gluten free rolled oats
  • 1/4 cup of honey (or maple syrup)
  • 1 tablespoon of cinnamon
  • 2 tablespoons of pumpkin puree
  • 2 tablespoons of coconut oil, slightly melted
  • 1 tablespoon of sunflower seed butter
  • 1 teaspoon of vanilla extract
  • pinch of sea salt


  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine oats, cinnamon, and salt. Set aside.
  3. In a separate bowl, combine coconut oil, sunflower butter, vanilla, and pumpkin. You may need to heat these up slightly in order to incorporate everything.
  4. Add the wet ingredients to the oats and mix well.
  5. Spread granola over a baking sheet lined with parchment paper.
  6. Bake for 15 minutes.
  7. Allow to cool before serving.
  8. Store in fridge for maximum freshness.


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{Recipe}: Baked honey garlic chicken wings

March 1, 2017
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Hey, there. I have a delicious and simple recipe to share with you guys this evening. It’s a variation of the Buffalo chicken wing recipe I posted last year, but…I must confess…I love this one way more! The combination of the sweet honey with the savory garlic is a match made in Heaven.


If you follow my weekend recaps then you know that most weekends include chicken wings, wine, and occasionally GF pizza. Unlike traditional chicken wings, these are oven-baked and marinated in a coconut oil base. The result is crispy, crunchy, and perfectly cooked wings. It’s definitely a step above your average chicken wing, yet so easy to prepare. I hope you enjoy these as much as I do!

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  • 24 chicken wings
  • 1 batch of garlic honey sauce (see below)
  • salt and pepper (for seasoning)



  1. Preheat over to 400 degrees and place baking rack at the top of the oven so it’s right below the heat.
  2. Remove wings from packaging and season with sea salt and pepper.
  3. Bake for 50 – 60 minutes until wings are crispy and a golden color.
  4. While the wings are baking, prepare the honey-garlic sauce.
  5. After the wings are finished cooking, remove from the oven and toss in the sauce.
  6. Allow to cool slightly before eating.


Garlic honey sauce:

  • 3 tablespoons of coconut oil
  • 2 tablespoons of honey
  • 1 tablespoon of mustard
  • 2 garlic cloves, crushed


Mix all the ingredients together in a saucepan and heat over low-medium heat until all the ingredients have been combined.


Carrot cake smoothie (gluten + dairy free)

February 2, 2017
A Fit Mess

A simple and delicious smoothie that will make you think you’re having dessert. This carrot cake smoothie tastes just like my favorite sweet treat. It’s loaded with vitamin A, vitamins C, potassium, and fiber. Add some protein powder and toss in some walnuts and you have yourself a well-rounded meal. Perfect for breakfast or post workout. Pin this recipe for easy reference! It’s a keeper, my friends. 


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  • 1 frozen banana, sliced
  • 1 cup of unsweetened almond milk
  • 1-2 medium carrots, peeled and chopped
  • 1/2 cup of cooked sweet potato (optional)
  • handful of chopped walnuts
  • 1/2 tsp of cinnamon
  • 1/2 tsp of vanilla
  • 1 large date, pit removed
  • 1 cup of ice
  • optional: add a scoop of vanilla protein powder (I love Sunwarrior)



  1. Toss everything in a blender and blend until smooth.
  2. Top with raisins, chopped nuts, nut butter, chia seeds, or coconut. Heck, toss ’em all on top!



>>>Want more delicious recipes?

Check out my recipe page!

For an easy tutorial on making smoothie freezer packs, check out my previous post.