Nut Free Snacks

Nut Free Back to School Snacks

Need some inspiration for healthy nut free school snacks? Check out my recipes below and my article in the Fernie Fix here!

Jicama Sticks

This crunchy crisp vegetable is a great raw veggie for lunches, salads and stir fry’s.  The texture and taste is like if an apple and water chestnut had a baby.  Jicama is a sweet root vegetable otherwise known as the Mexican turnip or the yam bean.  It’s sweet flavour that comes from the inulin a fiber known as fructooligosaccharide that helps to feed the healthy probiotic bacteria in our digestive tracts.  

  • 1 large jicama
  • Juice of 1 lemon

 Simply peel and slice the jicama into sticks.

Squeeze lemon juice over sticks right on the cutting board and toss.

Store in the fridge in an air tight container.


Roasted Chickpeas (most versatile)

  • 2 cans (2 x 398ml) organic chickpeas, drained & rinsed
  • ½ Tbsp grape seed oil or melted coconut oil
  • 1 tsp ground cumin
  • 1 tsp paprika
  • ½ tsp pink Himalayan sea salt, plus more to finish
  • ¼-½ tsp fresh ground pepper


Cinnamon Spice Roasted Chickpeas

  • 2 cans (2 x 398ml) organic chickpeas, drained & rinsed
  • ½ Tbsp grape seed oil or melted coconut oil
  • 4 tsp ground cinnamon
  • 2 Tbsp coconut sugar
  • Good pinch of sea salt

 Preheat oven to 400°F.

Toss chickpeas in oil, spices and sea salt.  Adjust seasonings to your child’s preference.

Lay out on a parchment lined baking sheet and bake for 30 minutes, stirring once or twice until golden and crunchy.

Season with extra sea salt.  Allow to cool before storing them in an air tight glass jar. 


Crunchy Seed Munch

Makes 3 Cups

  • 1 Cups raw pumpkin seeds
  • 1 Cups raw sunflower seeds
  • ¼ Cup hemp seeds
  • 3 Tbsp chia seeds
  • 2 Tbsp whole flaxseeds
  • 2 tsp ground cinnamon
  • 2-3 Tbsp maple syrup
  • ⅓ Cup golden raisins or currents
  • ⅓ Cup dried cranberries or goji berries
  • ½ Cup chocolate chips/chunks
  • ½ tsp pink Himalayan sea salt

 Preheat your oven to 325°F.

In a small bowl, combine all the seeds and cinnamon together. Stir in maple syrup with a spatula until well-combined.

Pour over a baking sheet lined with parchment paper.

Bake for 12-13 minutes (halfway throughout mix around with the spatula).

Remove from the oven and add the dried berries on top and pressing them into the seeds. Allow to cool completely and add in chocolate chips.

Store in an air-tight jar or container.


Raw Seed Munch

Makes 8 Cups

24 (1/3 Cup) Servings

  • ¾ cup dried fruit (mulberries, raisins, cranberries, diced apricots)
  • 2 cups apple chips or rings (or banana chips)
  • 1½ cups chocolate chunks, Enjoy Life brand
  • 1½ cups raw sunflower seeds
  • 1½ cups raw pumpkin seeds


In a large bowl, combine all the ingredients.

Store in an airtight container in a cool place.


Other Healthy Snack Ideas

  • Smoothies instead of a juice box
  • Veggies & hummus/dip – there are so many healthy dips to choose from
  • Air popped popcorn with coconut oil & sea salt
  • Toasted nori –seaweed (Sea Snax is a great brand)
  • Yogurt parfait with seedy granola and berries
  • Edamame beans with sea salt – so easy!
  • Easy fruit salad – bananas and peaches with hempseeds
  • Sweet potato fries (leftover from last night)
  • Organic corn chips and guacamole (Wholly Guacamole is a healthy pre-made guac)
  • Ants on a log – mix half sunflower seed butter half apple butter and spread on celery
  • Tuna or salmon salad stuffed mini red peppers
  • Black bean brownies
  • Granola bars
  • Apple sauce with hemp seeds
  • Apple butter on rice or corn cakes