Last Updated on October 31, 2024

Sugar free snacks are a back to school essential! I am working on a four part series with The Girl Gone Green for back to school, and healthy snacks are an important item to include in a zero waste lunch.

These sugar free snacks give me the perfect energy boost when I need it most. Did you know there are tons of allergy friendly snacks that you can make at home and you don’t need to add any sugar at all? Sustainable snacks are also so easy to prepare and pack if you need some inspiration for some zero waste sugar free snacks for kids!

sugar free snacks

One thing I know for sure is that I can’t do anything on an empty stomach. And kids can’t either when they’re running around at school or busy with after school activities!

Now, when looking for sugar free snacks for kids, I want something that has some protein. That way your kiddos can eat a small amount to curb their hunger but not spoil their dinner.

It’s also really important to me that there is no sugar! Kids eat way too much processed food. Of course, a little here and there is fine, but most snacks on the shelves are chock full of preservatives and added sugar, which kids don’t really need.

delicious allergy friendly snacks

Most of these snacks are allergy friendly. They’re gluten free and vegan! Growing up with a dairy allergy, I can tell you how difficult it was to find allergen friendly snacks that I could eat. 

The best part about these snacks is that they can all be whipped up in under 10 minutes! Because, let’s face it — you’re busy. These quick and easy snack recipes will make it possible for you and your kids to enjoy delicious and healthy snacks even on the busiest of days.

top 5 sugar free snacks

popcorn

I love –– and I mean love –– snacks. I’ve never been a huge snacker, but I always liked to get a snack after school. Nowadays, I’ll eat any of these things just as a meal. Especially popcorn. It’s one of my favorite things to munch on for dinner.

It is so, so simple to make too!

• 2 tablespoons of olive oil
• 1/2 cup of popping corn
• 1 teaspoon of salt

In a 5 qt Dutch oven drizzle your olive oil. Turn the heat to medium. Pour in your corn kernels and coat them in the oil. Put the lid on the pot. Wait 3-4 minutes when the corn kernels start to rapidly pop. After the kernels start to slow, take the pot off the heat, wait 1 minute for the stragglers to pop, then remove the lid. While the corn is still hot, sprinkle it with salt or any other spice toppings you like. I also like to add turmeric.

oven roasted chickpeas

These are so perfectly crunchy! They’re also addictive and pack a protein punch. I tend to make these at the same time I make hummus since they both involve chickpeas! Making different sugar free snacks in one sitting if they use the same ingredients is a great way to save time.

• 1 cup of cooked chickpeas
• 2 tablespoons of olive oil
• 1 tablespoon of nutritional yeast
• 1 teaspoon of salt 
• 1 teaspoon of dry mustard powder

Preheat your oven to 400 degrees F. Make sure your chickpeas are very, very dry. Place them in a cast iron skillet with the oil and sprinkle with salt. Roll to coat thoroughly. Place in the oven for 40 minutes. Half way through, stir the chickpeas around to ensure even browning. After the chickpeas have been removed, add your spices. Let the chickpeas cool completely before storing in a container to ensure they stay crisp.

trail mix

Trail mix is one of the best allergy friendly snacks because it can be personalized to your liking! Like I said in the video, I just like to pick up nuts and fruits that are on sale in the bulk bins. You really can’t go wrong. I like to keep my nut and fruit portions equal. So, you always get a little bit sweet and a little bit salty. Don’t be afraid to experiment!

• 3 tablespoons of almonds
• 3 tablespoons of pecans
• 3 tablespoons of peanuts
• 3 tablespoons of pepitas
• 3 tablespoons of dried goji berries
• 3 tablespoons of dried blueberries
• 3 tablespoons of dried raisins 

Place in a mason jar and shake it up!

hummus 

Do you know how easy it is to make hummus? The process is so simple! Hummus is one of my favorite snacks when I’m craving something savory.

• 2 cups of cooked chickpeas
• 2 tablespoons of tahini
• Juice of 1 lemon
• 3 cloves of garlic
• 1/4 cup of olive oil
• Salt & pepper to taste

I make this right after I finish cooking the chickpeas so they have quite a bit of water to them. If yours are dry you may need to add a little more little more liquid to get really smooth hummus. In the base of your blender add the lemon, garlic, olive oil, and tahini. Blend for 10-20 seconds. Then add the chickpeas. Blend until smooth. Salt and pepper to your taste and add any spices. I like to add a pinch of dry mustard, smoked Spanish paprika, coriander, and cumin. 

This allergen friendly recipe is amazing with any veggies of your choice. I like to slice red bell peppers, carrot sticks, celery, cucumber, or zucchini.

apple truffles 

So, in the video I said chocolate chips, but they’re actually cacao chips! They’ve just become synonymous in my house. Cacao is awesome. It’s full of antioxidants, vegan, and no sugar at all while still tasting like chocolate. I’m sold. How amazing is that?

• 1 tart apple like Granny Smith
• 1/4 cup of natural sugar free peanut butter
• 2 tablespoons of cacao chips 
• 2 tablespoons of shredded unsweetened coconut 

Cut your apple into slices. Smear on approximately a teaspoon of peanut butter and sprinkle with a topping of your choice. These are so sweet and satisfying. They hit all of those flavor profiles in your tastebuds. They’re crunchy, sweet, slightly tart, and creamy from the peanut butter.

This is hands down one of my favorite allergy friendly snacks! 

What are some of your favorite sugar free snacks for kids or for yourself?

sugar free snacks faqs

what are sustainable snacks?

Sustainable snacking means consuming snacks that are made from eco friendly ingredients that are produced, sourced, and packaged responsibly. A lot of snacks that fall under this label also don’t contain additives, which makes them a healthy choice.

what are the benefits of eating sugar free?

Eating sugar free has many health benefits. It allows you to enjoy all of the foods you love while also being mindful of how much sugar you consume. Plus, less sugar means avoiding the dreaded sugar crash!

are allergen friendly snacks more expensive?

Snacks that are allergen friendly can sometimes be more expensive because of the ingredients used to make them. While the ingredients can be expensive up front, I do feel that I save a lot of money by making my own snacks at home instead of buying pre-packaged snacks in store.