Sending your kids to school with a healthy lunch they’ll enjoy eating can be a daily challenge. Add in classmates who may have serious allergies or intolerances to things like nuts, eggs, soy, sesame, shellfish and gluten, and the task can feel even more limiting. That’s why we’ve rounded up 19 yummy, allergy-friendly lunch options and safe snacks that go beyond peanut-free to give you—and fellow parents—a little more peace of mind.
*We checked all labels at the time of publishing, but ingredients can change, and it’s always best practice to keep a careful eye on them, just in case.
Free of: Gluten, eggs, nuts, soy, shellfish, sesame
Ready in: 2 hours
- Serve up a slice of this gluten-free take on the classic loaf with a side of fresh fruit or veggies and some cheese or sliced turkey for a balanced lunch.
- This recipe uses ingredients you probably already have on hand. However, if you don’t have buttermilk, make a quick substitute by adding 1.5 teaspoons of lemon juice or white vinegar to a ½ cup of milk. Stir and let sit for 10 minutes before using.
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Free of: Nuts, shellfish, eggs, sesame
Ready in: 15 minutes
- Have fun experimenting with different veggies, meats and cheeses (while keeping allergies in mind) because these pizzas can be customized to each kid’s tastes.
- Avoiding soy? Read labels carefully and substitute with soy-free pasta sauce and tortillas.
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TIME-SAVING TIP
Shred cheese the night before or buy pre-shredded cheese to whip these pizzadillas up even faster.
Free of: Nuts, shellfish, soy
Ready in: 25 minutes
- This speedy pasta salad recipe is even better after it sits in the fridge for a few hours, giving the pasta a chance to bask in all of those yummy dressing flavours.
- Some mayonnaise and mayonnaise-type dressings can contain soybean oil, so be sure to check the label before serving.
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Free of: Nuts, shellfish, eggs, gluten
Ready in: 45 minutes
- This bright salad is full of veggies and bursting with fibre to help keep tummies full heading into that afternoon lull.
- Throw this salad together the night before so that the beans can really absorb the flavours of the dressing, making it even yummier come lunch.
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BUDGET WATCH
Dried beans are less expensive than canned, so if you aren’t strapped for time consider cooking a medley of beans in an Instant Pot or a pressure cooker instead.
Free of: Nuts, shellfish, soy, eggs, sesame, gluten
Ready in: 5 minutes
- These super speedy wraps can be customized with a variety of fillings and lunch meats, but be sure to read labels carefully as some deli meats can contain gluten, soy and other allergens.
- If gluten isn’t a concern and you want to fill up tummies even more, add a wrap to your roll-up—just watch out for soy in some popular brands.
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Free of: Nuts, shellfish, gluten
Ready in: 45 minutes
- These chewy and cheesy parcels of bread are a great addition to any lunch box and are perfect on their own or stuffed with your fave deli meats and veggies.
- Be sure to check your canola oil label carefully before baking, as some brands have a ‘may contain nuts’ warning.
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TIME-SAVING TIP
Freeze a batch of dough ahead of time, then pull it out whenever you’re ready to bake.
Free of: Nuts, shellfish, soy, sesame
Ready in: 23 minutes
- These savoury pancakes are a fun way to switch up your lunch game while sneaking in extra veggies.
- To make these even more appealing for younger kids, try whipping up “baby” pancakes for lunch boxes instead.
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Free of: Nuts, shellfish, eggs, sesame
Ready in: 20 minutes
- Children love anything rolled up, plus these snacks look delicious, making them a fun surprise in lunch boxes for kids of all ages.
- Customize the rolls with your kid’s favourite deli meats, or add some spinach or sliced bell peppers for an extra hit of veg.
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Safety Tip
Remove the bamboo skewers before packing lunches and wrap cooled rolls in plastic or wax wrap to help them keep their form.
Free of: Nuts, shellfish
Ready in: 55 minutes
- These veggie-stuffed parcels are filled with fibre and nutrients, and they come together easier than you’d think.
- Knock out two meals at once by making these fresh as a side dish at dinner and then packing leftovers for lunch the next day.
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HEALTH HIGHLIGHT
To make these parcels sesame- and gluten-free, replace regular panko with a gluten-free version.
Free of: Nuts, shellfish, gluten (if substituting sliced bread with gluten-free bread)
Ready in: 45 minutes
- This juicy meatloaf is packed with veggies and protein and baked in muffin cups for perfect portions that kids love to eat.
- Make this for dinner during the week and dish out leftovers in lunch boxes, solving two meals at once.
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Free of: Nuts, shellfish, sesame, eggs
Ready in: 20 minutes
- Bite-sized anything usually goes over well with the younger crowd, plus these bites are a fun lunchtime treat that breaks up the sandwich game.
- Modify bites with your favourite deli meats, swap in a different flavour of cream cheese, or substitute sliced cucumber, bell peppers or tomatoes for the onion to eliminate cooking time.
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TIME-SAVING TIP
Cut down on assembly time and keep crackers crispy by packing ingredients separately in a lunch box. Your kids will have fun putting them together at school.
Free of: Nuts, shellfish
Ready in: 5 minutes
- Instead of using glasses, pack the veggies and dip in separate sealed containers for a fun dipping experience at school.
- To make these cups soy-, egg-, milk- and gluten-free, use hummus instead of ranch dressing—it will also add a boost of extra fibre and healthy fats.[2]
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Free of: Nuts, shellfish, sesame, soy
Ready in: 22 minutes
- These tacos make a quick and balanced weeknight dinner, but leftovers can easily be tucked into lunch boxes for the next day. In fact, it’s a great excuse to double the recipe.
- Handheld tacos are always fun to eat, and they can also be customized with veggies and spice levels that suit your family.
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Free of: Nuts, shellfish, eggs, sesame
Ready in: 10 minutes
- Pre-cooked sirloin strips make this recipe a breeze, but you can easily cook up a sirloin steak at home or sub in pre-cooked turkey or chicken strips.
- This recipe is a touch on the spicy side, so if your kids aren’t into spice, omit the jalapeno peppers and be sure to serve these up with mild salsa or a dollop of cooling sour cream, Greek yogurt or guacamole.
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Free of: Nuts, shellfish, eggs, gluten
Ready in: 50 minutes
- These perfectly packable parcels offer all those delicious sushi flavours without the hassle of rolling or worrying about raw fish.
- Smoked salmon is a quick and delicious way to inject healthy omega-3 fats into your diet, [3] but if your kids aren’t into it you can also mix a bit of tuna and mayo and use that as your topper instead.
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Free of: Nuts, shellfish, eggs, sesame, gluten
Ready in: 35 minutes
- Chili is a hearty and filling meal that’s easy to make ahead and dole into Thermoses for a yummy, protein-packed lunch.
- To boost the veggie content in this tomato-packed sauce, consider throwing in chopped mushrooms, carrots or celery.
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TIME-SAVING TIP
Batch cook chili ahead of time and freeze portions that can easily be thawed in the fridge overnight and reheated the next morning.
Free of: Nuts, shellfish, gluten (if using gluten-free bagels)
Ready in: 10 minutes
- Grapes add a sweet and unexpected punch to this salad, which comes together in no time thanks to pre-cooked chicken and ingredients you probably already have in the pantry or fridge.
- This recipe calls for mini bagels, but you can sub in any kind of bread, bun or wrap—including gluten-free varieties if that’s a concern.
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Free of: Nuts, shellfish, gluten, sesame
Ready in: 10 minutes
- This chickpea salad recipe is easy to pack and transport, plus it’s filled with fibre to keep little ones fuller longer.
- Be sure to read the label on tzatziki dressings and dips carefully, as some brands can contain egg, gluten, soy and traces of nuts.
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Article Sources
- Agriculture and Agri-food Canada. Polyphenols in Berries: Antioxidant powerhouse.
- The Journal of Nutrition. An Afternoon Hummus Snack Affects Diet Quality, Appetite, and Glycemic Control in Healthy Adults.
- Harvard Health. Fish: Friend or Foe?
