8 Dairy Free Snacks For The Kiddos That are Out of This World Delicious!

8 Dairy Free Snacks For The Kiddos That are Out of This World Delicious!

Hey Y’all!

As more and more children are diagnosed with lactose intolerance or milk allergies, it's important to find delicious dairy-free snacks that they can enjoy. Dairy-free snacks not only cater to kids with lactose intolerance, but also to those adults who follow a plant-based or dairy-free diet.

Before we dive into my favorite snacks list, let's talk about the difference between homemade and packaged dairy-free snacks. While many store-bought packaged snacks can be convenient, they often contain added sugars, artificial ingredients or preservatives that aren’t so great for your kiddo. Homemade snacks, on the other hand, can be made with wholesome ingredients and tailored to your child's taste preferences. By making your own snacks, you can ensure that they are healthy, delicious, and free from any harmful additives.

Side note: This will also limit your time in the aisles at the grocery store and keep you on the outer perimeter, which is a great way to eat more whole foods!

So here are some of my favorite dairy free snack ideas and natural snack recipes that are dairy free and of course, include no added sugars! Best part is that the majority of the below can be made in 20 minutes or less and are perfect for an at-home snack or your kids school lunchbox.

The following snacks are all dairy free, egg free, soy free and gluten-free (or include a gluten-free option). I’ve also added a few notes for food allergy considerations!

8 Dairy Free Snacks for Your Kiddo!

1. Sliced Fruit and Nut Butter

Say goodbye to the fake ‘fruit snacks’ in the grocery store that are typically loaded with added sugars and lean into fresh fruit. A simple, yet efficient and tasty combo to get a sweet treat in with all natural sugars. Sliced fresh fruit is delicious when paired with nut butter. The sweetness from the fruit will satisfy their sweet tooth while the protein and healthy fat from the nut butter will keep them satisfied.

There are so many delicious nut butters to choose from—cashew, pecan, almond, peanut, hazelnut—the list goes on! Just make sure to choose a natural nut butter without added sugar!

If you really want to amp it up for your kids, throw some pieces of a Nebula Dark Chocolate Bar on top or some dairy-free chocolate chips!

There is a ton of variety to go around, but here are some combos to get you started:
  • Apples with Almond Butter
    • Apples are low in sugar and high in fiber, while almond butter is an excellent source of protein and healthy fats. One medium-sized apple contains about 19 grams of natural sugar, while two tablespoons of almond butter contain only 1 gram of sugar.
  • Banana with Crunchy Peanut Butter
    • Bananas are a good source of fiber, potassium, vitamin C, and vitamin B6. They also contain natural sugars, but they are lower in sugar than many other fruits. Crunchy peanut butter is a good source of protein, healthy fats, and fiber. It contains no added sugars, but it may contain some natural sugar from the peanuts.
  • Strawberries and Pistachio Butter
    • Strawberries are an excellent source of vitamin C, fiber, and antioxidants. They contain natural sugars but berries are relatively low in sugar. Pistachio butter is also a good source of protein, healthy fats, and fiber to keep your kiddo full.

Note: Not all nut butters are allergen friendly, so be sure to double check or find the combo that works best for you. As nuts are common in kid food allergies, you can also use seed butters to complement the fruit!

Dairy Free - Fruit & Nut Butter Snack

Nutrition Facts:

1 Apple w/ tbsp Natural Almond Butter: 190 Calories, 8g Fat, 29g Carbs, 5g Fiber, 20g Natural Sugar, 4g Protein

1 Banana w/ tbsp Natural Peanut Butter: 185 Calories, 8g Fat, 30g Carbs, 4.5g Fiber, 14.5g Natural Sugar, 4g Protein

100g of Strawberries w/ tbsp Pistachio Butter: 115 Calories, 7g Fat, 12g Carbs, 4g Fiber, 6g Natural Sugar, 4g Protein

2. Trail Mix

Trail mix is a great dairy-free snack option that is easy to make and perfect for on-the-go snacking. Nuts and seeds provide protein and healthy fats, while dried fruit provides natural sweetness.

The beauty of trail mix is its versatility. In fact, it could make for a great at-home activity with the kiddos of ‘Making Your Own Snack’!

Mix and match from the below list to end with a different concoction each time.

The Nuts: Peanuts, Almonds, Pecans, Hazelnuts, Cashews, Walnuts, Macadamia, Pistachios or Brazil Nuts.

The Dried Fruit: Cranberries, Apples, Bananas, Freeze Dried Berries, Raisins, Dates, Apricots or Pineapple!

The Toppers: Pretzels, Pepitas (Pumpkin Seeds), Dark Chocolate Chips, Unsweetened Coconut Chips!

Pro Tip: Make these in bulk and store in some resealable paper pouches (available on Amazon) to store in the pantry and keep the snack around! Bonus points for sustainable packaging!

Trail Mix - Nut & Dried Fruit


Nutrition Facts:

1/4 Cup Standard Trail Mix: 150 Calories, 11g Fat, 11g Carbs, 3g Fiber, 4g Natural Sugar, 4g Protein 

3. Veggies and Dip

We don’t get nearly enough veggies in our day to day and they make a great snack.

I always keep a bag of baby carrots around with a rotating flavor of hummus in the fridge to change it up week to week. But while carrots are my go-to, I have occasionally gone for the bell pepper or cucumber options as well.

The great thing about this is variety with dips! With hummus options - you can choose classic, olive, spicy, roasted pepper, jalapeño - this list goes on and on. Add a little sea salt to the hummus as an added touch.

There is a ton of variety to go around, but here are some combos to get you started:

  • Carrots & Hummus
    • Carrot sticks with creamy hummus are a nutritious snack that kids will enjoy. Carrots are low in sugar and high in fiber and vitamin A, while hummus, which is made from chickpeas, is an excellent source of protein and healthy fats. One medium-sized carrot contains only 2.9 grams of natural sugar, while two tablespoons of hummus contain less than 1 gram of natural sugar.
      • If you don’t like carrots, most other veggie options would make a delicious dairy-free snack that is packed with nutrients.
  • Celery & Guacamole
    • Celery is a low-calorie vegetable that is a good source of fiber, vitamin K, and potassium. Guacamole is a healthier dip option, as it is made from nutrient-dense avocados that are high in heart-healthy monounsaturated fats, fiber, and potassium.
  • Crispy Air Fried Sweet Potato Fries and No Sugar Added Ketchup
    • Sweet potatoes are an excellent source of vitamin A, fiber, and potassium. When paired with no sugar added ketchup, they get a little sweetness and it’s a healthier alternative to traditional ketchup, as it is lower in sugar and calories and free of high fructose corn syrup.

Want to amp it up?

Include a few grain-free crackers to make a complete dairy and gluten-free snack plate.

Note: Keep it allergy-friendly with other dip options: Guacamole, Vegan Cream Cheese, Baba Ganoush or a Vegan Tahini!

Veggies & Dip

Nutrition Facts:

10 Baby Carrots & 2 Tbsp Hummus: 81 Calories, 2.8g Fat, 12.4g Carbs, 4.5g Fiber, 4.8g Natural Sugar, 3g Protein

2 Celery Stalks & 3 Tbsp Guacamole: 130 Calories, 12g Fat, 7g Carbs, 3.5g Fiber, 2g Natural Sugar, 2g Protein

1 Sweet Potato and 3 Tbsp No Sugar Added Ketchup: 133 Calories, 0g Fat, 30g Carbs, 3.8g Fiber, 3g Natural Sugar, 2.5g Protein 

4. Energy Balls

Instead of the plain ol’ store-bought granola bars, make some energy balls! They are a great dairy-free snack option that can be made with just a few ingredients and generally don’t require any baking. The sweet and chewy texture of energy balls makes them a delicious and satisfying healthy snack. Oats can provide some healthy carb energy, and the dates, nuts, and seeds provide fiber and protein, while coconut provides healthy fats.

Another fun options with plenty of variety! Here are some thought starters on how to keep it fun and fresh.

  • Dark Chocolate Chip: The classic! I like mini chocolate chips for energy balls.
  • Oatmeal Raisin: Especially good with almond or cashew butter. Add a pinch of cinnamon too with regular or golden raisins
  • Double Chocolate: Twice as nice! Add cocoa powder and mini dairy free chocolate chips.
  • Almond Joy: Candy bar goes snack. Use unsweetened shredded coconut, almond butter, chocolate chips, and chopped almonds.

Keep in mind that allulose syrup is a great option instead of using honey or maple syrup to bind together the balls!

Want a nut-free option?

Use sunflower seed butter instead! 88 Acres makes a low-sugar sunflower butter (available on Amazon) that’d be a great option here!

No Bake Energy Bites

Nutrition Facts:

2 Energy Balls (Base): 200 Calories, 10g Fat, 24g Carbs, 5g Fiber, 10g Natural Sugar, 7g Protein

5. Banana and Oat Chocolate Chip Cookies

Banana and oat cookies are a great egg free and dairy-free snack option that can be made with just a few ingredients. Soft and chewy - the texture of banana and oat cookies make them a fun snack that can be made without any dairy products or added sugars! Mashed bananas provide natural sweetness, while oats provide fiber and nutrients.

The best part is that these are super easy to make! All you have to do is mix together the following:

  • 2 mashed ripe bananas
  • 1 3/4 cup quick cook oats
  • 1/2 cup dark chocolate chips (I never really measure this part)

Once mixed, just scoop them out onto some parchment paper and these should take no more than 15-20 minutes in the oven at ~350°F!

Banana Oat Chocolate Chip Cookies
Note: There are also great recipes available for turning these into brownies if you want to add some cocoa powder to scratch a larger chocolate fix!

Nutrition Facts:

1 Banana & Oat Chocolate Chip Cookie: 85 Calories, 2g Fat, 16g Carbs, 2g Fiber, 5g Natural Sugar, 2g Protein

6. Apple Pie Protein Bars

Instead of buying protein bars at the grocery store, you make your own at home! For a quick and fun start, try these simple apple pie protein bars made with fresh unsweetened applesauce and cinnamon! Functioning as a snack bar that should keep your kids more full with protein being a core ingredient.

I found a wonderful recipe made by local Texas Mom, Jennifer Meyering on her recipe and lifestyle blog!

Click Here for the Recipe!

Note: Make sure to substitute a plant based vanilla protein powder instead of using a whey or casein option.

Apple Pie Protein Bar - Jennifer Meyering

Nutrition Facts:

1 Apple Pie Protein Bar: 145 Calories, 2g Fat, 27g Carbs, 5g Fiber, 12g Natural Sugar, 7g Protein

7. Dairy Free Yogurt Parfaits

Instead of doling out ice cream, there are a number of dairy free yogurts that are creamy and act as a decadent healthy snack. Made with non-dairy yogurt, fresh fruit, and a variety of toppings, these parfaits are loaded with nutrients and antioxidants.

There are a number of options when it comes to dairy free yogurt, but I would recommend to try either unsweetened coconut, cashew or chickpeas based yogurt!

The unsweetened yogurts are great because adding berries and other toppings will give you all the natural sweetness you need and allows you to get a variety of flavors every day!

Topping Options:

  • Berries & Chopped Fresh Fruits
  • Granola
  • Non Dairy Chocolate Chips or Dark Chocolate
  • Unsweetened Shredded Coconut
  • Crumbled graham crackers for a more cheesecake-like flavor.

Note: When using a dairy free yogurt, you lose some natural protein present in the dairy, so you can also consider mixing in a scoop of protein powder for some flavor and make the parfait a more filling snack!

Non-Dairy Yogurt Parfait

Nutrition Facts:

3/4 Cup Unsweetened Coconut Yogurt: 90 Calories, 6g Fat, 9g Carbs, 2g Fiber, 1g Natural Sugar, 1g Protein (Try SoDelicious)

1 Cup Unsweetened Cashew Yogurt: 130 Calories, 9g Fat, 9g Carbs, 1g Fiber, 1g Natural Sugar, 3g Protein (Try Forager)

1 Cup Unsweetened Chickpea Yogurt: 110 Calories, 6g Fat, 7g Carbs, 1g Fiber, 0g Natural Sugar, 6g Protein (Try CHKP Foods)

8. Chia Seed Pudding

Chia seed pudding is a nutritious and delicious dairy-free snack that can be made with just a few ingredients. All you’ll need is a non-dairy milk, chia seeds and maybe some vanilla or a sweetener of choice!

The creamy and slightly sweet texture of chia seed pudding makes it a satisfying and delicious healthy snack for the kiddos. Chia seeds provide fiber and protein, while the noon-dairy milks (like almond milk or coconut milk) provide healthy fats.

Non-Dairy Milk Options: Almond Milk, Coconut Milk, Oat Milk, Macadamia Nut Milk!

Natural Sweeteners: Honey, Agave, Maple Syrup, Date Syrup

No Added Sugar Sweeteners: Allulose Syrup

Chia Seed Pudding
Nutrition Facts:

1 Serving of Chia Seed Pudding: 150 Calories, 9g Fat, 14g Carbs, 3g Fiber, 2g Natural Sugar, 4g Protein

No time for homemade?

While homemade is always preferred, I also understand the constant press for time and when packaged foods make sense.

If you’re in a rush and need a quick dairy free snack for yourself or the kiddos, check out our Nebula Snacks chocolate bars that are zero sugar, dairy free and out of this world delicious!

 Nebula Snacks Chocolate

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