I get so many messages from folks newly facing a dairy and soy allergy that ask what they can possibly safely snack on now. When walking the grocery aisles, it can seem that EVERY label says, "Contains: Dairy" or "Contains: Soy." It can initially seems like nothing is safe. I am here to say -- do not despair! There are plenty of safe and delicious snack options that will be satisfying and healthy for you despite your allergies. Here is my go-to list of awesome snacks!
1. Anything from Enjoy Life Foods. Enjoy Life Foods focuses on manufacturing top 8-allergen free foods. That means everything they make is both dairy and soy free. Hooray!
2. Snyder's Gluten Free Mini Pretzels. These are very tasty and fulfill that craving for something salty and crunchy. They're gluten-free, also, an added bonus for those avoiding gluten as well.
3. Tortilla chips with salsa and guacamole. This is definitely a go-to snack of mine. It can even be a quick lunch, depending how hungry I am. Guacamole is full of healthy fats and is filling. Most tortilla chips are safe -- read labels, but almost every plain, salted tortilla chip is safe. Salsa is fantastic because there are so many varieties available that you can hit pretty much any craving. Sweet? Try a peach or mango salsa. Spicy? Go for a habanero salsa. Mild? Try a black bean and corn salsa. Tangy? A green tomatillo salsa will hit the spot! The possibilities are endless.
4. Oreos! Oreos are dairy and soy-free and, although not the healthiest option, they do bring back that childhood nostalgia for many that when dealing with the limitations of a food allergy can definitely add a little joy. Feel free to dunk them in your favorite non-dairy milk!
5. Popcorn. Boom Chicka Pop Sea Salt contains only corn, sunflower oil and sea salt, so it's dairy, soy and gluten-free. The Sweet & Salty Kettle Corn contains only corn, sunflower, cane sugar and sea salt, so it's also dairy, soy and gluten-free. This is a great grab and go snack any time of day. You can also find them in smaller packs that are great when packing lunches. When feeding this to children, please be aware that popcorn is a choking hazard and isn't recommended for children under the age of 5.
6. That's It Fruit Bars contain fruit -- that's it! They are free of the top 12 allergens and make a perfect wrapped snack bar that can go anywhere with you. Kids love these, too!
7. Kettle Brand Potato Chips makes many dairy-free and soy-free flavors. You do have to check the labels because some flavor varieties like sour cream and onion do contain dairy, but most do not. They are crispy and salty and are great when you're craving a really tasty chip without any yucky chemicals.
8. Hippeas Vegan White Cheddar Puffs. These puffs are reminiscent of cheese puffs, but they are made out of chickpeas and are dairy and soy-free. They have a satisfying crunch and you can find them in larger bags and individual snack-sized bags that are great for packing in lunch boxes. They're higher in protein and made with clean ingredients.
9. Nature's Bakery Gluten-Free Blueberry Fig Bars are soy, dairy and gluten-free. They are an awesome little granola-bar snack that you can toss in a bag or lunch box and eat any time of day. I have them as a quick breakfast sometimes with some coffee. They're made with good-for-you ingredients, too!
10. Califia Cold-Brew Coffee with Almond Milk. I know that coffee is technically not a snack, but a grab-and-go cold brew that's dairy and soy-free is huge for so many of us! I just had to include it, especially for all the parents on the blog who need a little pick-me-up midday. This is perfect to carry with you to work or just to grab out of the fridge to pull you out of the midday slump. And, again, it's free of all the nasty chemicals that we don't want to be consuming.
I hope you all enjoy my go-to snack list. I'd love to hear your top 3 dairy and soy-free snack items. Please share in the comments so that we can all learn from each other! And join the site as a member if you haven't already!