Allergy-free snacks avoid the nine major food allergens and focus on simple, whole ingredients. Think of fresh fruit, vegetables with vegan “cheese” sauce, rice waffles with sunflower butter or homemade quinoa crackers.According to the US Centers for Disease Control and Prevention (CDC), food allergies affect approximately 11% of adults and 8% of children in the US. That’s roughly 1 in 13 children, or 2 per classroom. The holidays can be especially challenging for these people, as many packaged foods and traditional recipes contain common allergens.Here are nine snack ideas everyone can enjoy at your holiday gathering this year. But first it is important to familiarize yourself with the most common food allergies.
9 Major Food Allergens
While many foods can cause reactions, the FDA reports that nine specific types cause about 90% of all food allergy cases in the US:
- Peanuts: One of the most common allergens that cause severe reactions; Peanuts are often hidden in pastries, sauces and sweets.
- Tree nuts: Almonds, cashews, walnuts and pecans are common triggers. As of 2025, the FDA will no longer classify coconut as a tree nut, but it is often processed on the same equipment as tree nuts. So people with a nut allergy should check with an allergist before trying coconut.
- Milk: Milk allergy is one of the most common in children and also affects some adults. Trigger foods include dairy products such as cheese, yogurt and ice cream.
- Soy: Soy is widely used in processed foods, baked goods, sauces and plant-based meat alternatives.
- Wheat: Wheat allergy is different from celiac disease; it is an immune response to proteins in wheat. Those affected should avoid bread, pasta and conventional cereals.
- Shellfish: Shellfish allergies often involve lifelong shrimp, crabs and lobster. Even inhaling steam while cooking can cause reactions.
- Fish: Fish allergies often develop in adulthood; up to 40% of affected people experience their first reaction later in life. Common triggers include tuna and salmon.
- Egg: Egg allergies are most common in children and may involve the egg white, the yolk, or both. Eggs are often hidden in salad dressings, processed foods and baked goods.
- Sesame: Sesame is now recognized as a major allergen and is found in tahini, hummus, baked goods and spice blends.
Reactions to these allergens can range from mild hives to life-threatening anaphylaxis.Luckily, there are plenty of delicious snacks you can buy or make at home avoid these common allergens. Here are some top picks to serve at your next holiday party.
Allergy-friendly party snacks to amaze holiday guests
1. Fresh fruit and vegetable dishes
Colorful fruit and vegetable bowls are always crowd pleasers and of course top nine allergen friendly. Try an assortment of:
- Apples
- Berries
- Grapes
- Carrot sticks
- Celery
- Cucumber slices
Just before serving, cut the fruit into slices or sprinkle with lemon juice to prevent browning. And compliment the raw vegetables with guacamole or another dairy-free dip.
2. Rice cakes
Rice cakes are quick, easy party snacks that are naturally allergy-friendly. Top plain or lightly flavored varieties with:
- Sunflower seed butter
- Pure fruit spread
- Avocado pureed with lime juice
Check package labels carefully as the risk of cross-contamination varies by brand.
3. Creamy vegan “cheese” sauce
This plant-based sauce uses potatoes, carrots, white beans, nutritional yeast, and herbs to create a stretchy, cheesy texture without dairy or nuts. View the full recipe here.Mix cooked vegetables with stock, lemon juice, sea salt, garlic powder, paprika powder and nutritional yeast for a smooth dip that tastes great with fresh vegetables, rice cakes or corn chips.
4. Vegan green pea dip
This is a fresh, vibrant party dip made with steamed peas, lemon, basil, mint, pumpkin pepitas, garlic and olive oil. Click here for the recipe.The original recipe includes tahini (sesame), but you can easily substitute sunflower seed butter or pureed white beans.Serve with:
- Vegetable sticks
- Corn chips
- Wheat-free crackers
5. Gluten-free quinoa crackers You can make these delicious crackers with quinoa flour, sunflower seeds, bagel spices, salt, pepper and water.Pressed thinly in a pizzelle maker, they bake into delicate, crispy crackers, perfect for dips or charcuterie spreads. View the full recipe here.Important note: All bagel seasonings typically contain sesame seeds. To keep these crackers allergen-friendly, look for a sesame-free seasoning at your local grocery store, or make your own.
6. Fruit salsa with cinnamon chips
This is a festive, sweet dip made from finely chopped strawberries, watermelon, kiwi, peach, coriander, lime and a touch of balsamic vinegar. Serve with corn chips, lightly coated with delicious cinnamon sugar. Click here for the recipe.
7. Chocolate Peanut Butter No-Bake Bars
If you prefer delicious allergy-friendly Christmas treats, look no further than these no-bake bars, which can easily be made with sunflower butter instead of peanut butter.They contain only 5 ingredients:
- Sunflower seed butter
- Gluten-free oat flour
- Maple syrup
- Dairy-free chocolate chips
- Coconut oil (or sub with vegan butter)
Simply stir the base, melt the topping, layer on top, let cool and slice this delicious dessert. View the full recipe here.
Summary
Food allergies affect millions of Americans, and the holidays can be an especially difficult time for those affected.Fortunately, there are plenty of safe, delicious snack options that avoid the nine major allergens and give everyone a sense of belonging.When planning your next vacation together, consider a platter of fresh fruits or vegetables, homemade dips like creamy vegan “cheese” sauce, or no-bake peanut butter bars made with allergy-friendly swaps.With a little planning, you can make your next party both festive and safe for everyone at the table.
References:Food Allergy Facts and Statistics for the USFood allergies in schools | Managing health conditions at school | CDC.Food Allergies: What You Need to Know | FDAFood allergy – PMCThe Public Health Implications of Parent-Reported Food Allergies in Children in the United States – PubMedWheat/Gluten-Related Conditions and Misconceptions About Gluten-Free Diets: A Review – PMCShellfish Allergy – StatPearls – NCBI Bookshelf.Seafood allergy in adults at the Texas Medical Center: a 13-year experience – PMCComparative safety of fried eggs, egg yolk and egg white in young children with egg allergy – PMCA practical focus on sesame allergy and a brief overview of other seed allergies – PMC