Celebrating the 4th of July with family and friends can be so much fun. But as a food allergy parent, pot lucks usually bring a little extra stress and worry. We always bring our own safe food, and this post is all about giving you some easy and healthy ideas of peanut free and tree nut free 4th of July snacks.
Some easy nut-free snack ideas for 4th of July are:
- 4th of July Fruit Wands
- Blue and Red Berry Muffins
- Patriotic Homemade Fruit Popsicles
- Red, White and Blue Nut-Free Trail Mix
- Berry Patriotic Chia Seed Pudding
- Strawberry Shortcake Drizzled Popcorn
- Red, White, and Blue Fruit Salad
- Watermelon Fruit Pizza
Keep reading to learn more about these allergy-friendly Independence Day snack ideas, plus a few extras!
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EASY AND TASTY NUT-FREE SNACKS FOR 4TH OF JULY
Many articles share gluten-free snacks for 4th of July, but I could not find any that listed safe snacks for those of us who need to avoid peanuts and tree nuts. So food allergy parents who need to avoid peanuts and tree nuts, this list of snack ideas and recipes is for you!
1. 4TH OF JULY FRUIT WANDS
The first nut-free snack idea is cute, simple, and healthy. It’s really star-shaped watermelon and blueberries on a stick, but “4th of July Fruit Wands” sounds way cooler to kids. 😉
- popsicle sticks or skewers
- star cookie cutter (a knife works too)
Here are the directions:
- Cut the watermelon into large round slices.
- Cut out star shapes using a cookie cutter or knife.
- Stick popsicle stick or skewer through several berries.
- Top the stick with a watermelon star.
2. BLUE AND RED BERRY MUFFINS
You can make any of your allergy-freindly muffins patriotic for the 4th of July simply by adding blue and red fruit. Blueberries, raspberries, and cranberries make great mix-ins for muffins, and it doesn’t matter if the fruit is fresh or frozen.
We make our muffins gluten-free, dairy-free, sugar-free, peanut-free and tree-nut free using oats, bananas, applesauce, and eggs.
Related Post: Where to Buy Gluten Free Graham Crackers Online
3. PATRIOTIC HOMEMADE FRUIT POPSICLES
Nothing beats a nice cool treat on a hot day in July. You can make red, white, and blue homemade popsicles with nothing but fruit.
For these popsicles, I used blueberries, raspberries, and canned coconut milk.
- First, I blended each fruit separately in our VitaMix Blender.
- Then, I poured each color separately into popsicle molds. They swirled together.
- Freeze overnight (or at least 5 hours).
You could make these with red, white, and blue layers like a bomb pop, but you’d need to freeze one layer at a time for several hours. I didn’t have time for that this time around, but they would be a cool-looking patriotic treat if you did!
- Grab some popsicle molds and sticks on Amazon
- Or Frozip Ice pop bags for homemade freeze pops (available on Amazon)
4. RED, WHITE, AND BLUE NUT-FREE TRAIL MIX
Trail mix with seeds and dried fruit is another simple snack you can make. Just leave out the nuts!
Make it a patriotic snack using red, white, and blue dried fruit, such as cranberries, strawberries, goji berries, blueberries, mulberries, raisins, cherries, bananas, or apples.
It’s common for dried berries to have cross-contact with tree nuts or peanuts, so watch for those warnings. We usually order berries and seeds online.
Here are some red, white, and blue ideas for making your own patriotic nut-free trail mix:
- Navitas Goji Berries from Amazon, Thrive Market or Vitacost
- Navitas Mulberries from Amazon, Thrive Market or Vitacost
- Gerbs Pumpkin + Sunflower Seed Mix from Amazon
- Germs Super 5 Dried Fruit Mix from Amazon
- Gerbs Banana Chips from Amazon
- Gerbs Cinnamon Apple Cubes from Amazon
- Go Raw Pumpkin Seeds from Amazon or Thrive Market
Thrive Market has been a life-saver as a parent of kids with multiple food allergies. We LOVE all the allergy-free food choices and delivery is hard to beat.
Thrive Market is an online shop full of allergy-friendly products for the whole family. There is an affordable membership ($5/month), but instead of having to shop in-person, Thrive Market delivers healthy products to you! Save 40% on your 1st order with our link below!
5. BERRY PATRIOTIC CHIA SEED PUDDING
I found this healthy and allergy-friendly patriotic snack on TastingPage.
Use nut-free milk when making the middle white layer of chia seed pudding. Coconut, hemp, and oat milk and a few milk alternatives that are dairy and nut-free.
6. BLUEBERRY COBBLER DRIZZLED POPCORN
For a packaged nut-free 4th of July snack idea, Safe + Fair makes a Blueberry Cobbler Popcorn in a peanut and tree nut free facility.
This brand doesn’t seem to be widely available yet. The only place I could find to buy it online is directly from the Safe and Fair website.
7. STRAWBERRY SHORTCAKE DRIZZLED POPCORN
The Safe + Fair Food Company also makes a red summer treat: Strawberry Shortcake Drizzled Popcorn.
Combined with the Blueberry Cobbler Drizzled Popcorn, this could make an easy, red-white-and-blue snack that’s completely nut-free.
8. RED, WHITE, AND BLUE FRUIT SALADS
A good old fashioned fruit bowl is a nut-free snack idea that works for every occasion. To make it festive for the 4th of July, use blue and red fruit.
- Red grapes
- Concord grapes
- Apple (peeled)
- White honeydew melon (light green can do the trick)
TwoHealthyKitchens has some cute fruit salad ideas to see different ways to layer and display a festive fruit salad.
9. VEGAN RASPBERRY BARS
These Raspberry Bars are more of a nut-free dessert than a snack, but they are free of the top 8 allergens and look delicious too.
This recipe by Petite Allergy Treats is gluten-free, vegan, raw, and nut-free too. Bonus, the red is from raspberries, not Red 40, which can cause allergic reactions in some people.
10. WATERMELON FRUIT PIZZA
Fruit pizza made with watermelon? Oh, yes!
Simply cut a big, one-inch thick slice from the middle of a watermelon.
Slice it into 8 pieces, just like you cut a pizza.
Top it with blueberries, sliced strawberries, and shredded coconut for the ultimate nut-free, red-white-and-blue snack.
Eating Well has a yogurt, honey, and vanilla sauce you can put on the watermelon and underneath the toppings.
MORE NUT FREE SNACK IDEAS
While you’re thinking about your kiddo with food allergies, don’t forget to grab your free ALLERGY FRIENDLY SNACK GUIDE so you always have some safe snack ideas.
I researched and curated this guide for my fellow food allergy families to make food allergy shopping online a little easier for you. Enjoy!
READ MORE FOOD ALLERGY TIPS
- Peanut Free Bird Seed Brands for Kids with Peanut Allergies
- Is Allermates the Best Insulated Auvi Q Case?
- Is WOWBUTTER Safe for Peanut Allergies?
- 5 Safe Peanut Free Walnuts Brands
SAVE FOR LATER AND SHARE WITH OTHER FOOD ALLERGY PARENTS
Always Check Food Labels Yourself
Ingredients and manufacturing procedures can change over time. Please recheck food labels to make sure they fit your dietary needs before eating.
I am a constantly-researching food allergy mom. However, I am not a medical professional and nothing on this blog should take the place of your doctor’s recommendations.
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