Allergy Friendly Snacks for High School Athletes
May 29, 2025
Let’s chat about allergy friendly snacks for athletes! Managing food allergies as an athlete doesn’t mean you have to sacrifice your energy for training or the flavor of your snacks. With a strong snack strategy you can stay fueled and safe as you hustle between practices, traveling for a games, or just needing energy between classes.
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What is an allergy friendly snack?
An allergy friendly snack is free from one or more of the top 9 allergens: peanuts, tree nuts, wheat, soy, eggs, dairy, shellfish, fin fish, and sesame. These snacks should also be made in facilities that limit the top allergens to limit your risk of cross-contact.
Top Picks: High energy, allergy friendly Snacks
Here are some of my favorite snacks that are powerful sources of energy and free from some of the common allergens.
- Sunflower Seed Butter + Apple Slices
A classic combo of carbs and essential fats that is peanut free and delicious. For an extra carb boost, sprinkle granola (gluten free optional) on top! - Roasted Chickpeas or Edamame
Crunchy, salty, and packed with protein, these are great portable snack options. - Homemade Snack Mix
Try a mix of pumpkin seeds, gluten free pretzels, dried fruit like cherries or berries, and dark chocolate chips. - Oat Energy Bites
Combine oats, maple syrup, sunflower butter, and dried fruit for a high energy, portable snack that is great before training. - Yogurt with Berries + Granola
Find your favorite plant based or dairy yogurt, top with berries, granola, and chocolate chips for a fun snack! - Beef Jerky + Dried Fruit
A protein rich snack that travels well in your backpack.
Remember to ALWAYS check the label for your allergens!
Trusted allergy friendly brands
Here are my favorite allergen friendly snacks that are transparent about ingredients and manufacturing practices. If you give these brands a try I would love to know about your favorite snacks!
- 88 Acres Granola, bars, and seed butters. Use code NUTRITION20 at checkout.
- MadeGood bars and snacks
- Enjoy Life Foods
Allergy tips for athletes
Food allergies don’t have to hold you back from being a strong, fueled athlete. With a little prep and the right snacks, you can stay energized, safe, and ready to perform your best.
Want more fueling tips? Visit The Academy, your online resource hub for high school athletes and families.
Athlete Connection – A supportive community for athletes to connect and learn from a Sports Dietitian (hi!) and each other. Share your wins, participate in challenges, ask questions and have them answered in real time!
Group calls – Monthly calls that are open to athletes and their parents to ask questions and work through any fueling challenges. Have an upcoming race or game? Let's plan how you are going to fuel that day! *Available to all Premier members.*
On Demand Videos – 30+ videos that break down the basics of sports nutrition to help you level up your game with a strong fueling plan. Protein, carbs, hydration, REDs, game day fuel, supplements, and more!
Quick tools – Fueling guides, recipes, worksheets, and calculators that will help you apply what you learn to the real world.
