10 Nut Free 4th of July Snacks That Are Healthy + Easy


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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

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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. 😉

You’ll need:

  • watermelon
  • blueberries
  • popsicle sticks or skewers
  • star cookie cutter (a knife works too)
watermelon-blueberry-4th-of-july-snack

Here are the directions:

  1. Cut the watermelon into large round slices.
  2. Cut out star shapes using a cookie cutter or knife.
  3. Stick popsicle stick or skewer through several berries.
  4. Top the stick with a watermelon star.

2. BLUE AND RED BERRY MUFFINS

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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

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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.

  1. First, I blended each fruit separately in our VitaMix Blender.
  2. Then, I poured each color separately into popsicle molds. They swirled together.
  3. 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!


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:

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5. BERRY PATRIOTIC CHIA SEED PUDDING

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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

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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

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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.

Related Post: A Complete Guide to Popcorn and Nut Allergies: Which Brands are 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 Fruits

  • Strawberries
  • Raspberries
  • Currants
  • Red grapes
  • Watermelon
  • Cherries

Blue Fruits

  • Blueberries
  • Blackberries
  • Concord grapes

White Fruits

  • Bananas
  • 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!

Top 8 Allergy Free Snacks Nut Free Dairy Free Gluten Free Soy Free Egg Free Food Allery Parents Free Guide

READ MORE FOOD ALLERGY TIPS

SAVE FOR LATER AND SHARE WITH OTHER FOOD ALLERGY PARENTS

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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.

Food Allergy Parents

Val started Food Allergy Parents to help overwhelmed parents find safe food and convenient products to make life with allergies less stressful. She wants every family to experience Fewer Reactions, Better Health, & More Joy! Val also shares homeschool tips as food allergies are one of the reasons she (reluctantly) started homeschooling. To her surprise, she actually loves it!

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