30 Healthy Dairy-Free Snacks For Kids
If your child has a dairy allergy or intolerance, finding healthy dairy-free snacks to keep them satisfied can be tricky.
But rest assured, there are plenty of nutritious dairy-free options for kids - both homemade and store-bought.
Here are my tips and a list of 30 healthy dairy-free snacks for kids to keep them going between meals and ensure they don’t miss out on any important nutrients.
Cow's milk allergy and intolerance in children
Cow’s milk allergy (CMP) is one of the most common food allergies in young children, particularly babies.
Cow’s milk allergy occurs when the immune system reacts abnormally to the proteins in cow’s milk.
These proteins may come from the mother’s breast milk (after she has consumed cow’s milk or cow’s milk-containing products) or from cow’s milk protein-containing formulas or foods.
What are the symptoms of cow’s milk allergy?
Cow’s milk protein allergy can cause a wide range of symptoms, including:
Skin: itchy rashes, eczema, hives, swelling of the lips and face
Gastrointestinal: irritability (colic), abdominal pain, vomiting, wind, diarrhoea or constipation
Respiratory: runny nose, conjunctivitis
Occasionally, CMPA can cause anaphylaxis, severe allergic symptoms such as swelling in the mouth and throat, wheezing, coughing, shortness of breath and difficult, noisy breathing.
This is a medical emergency and immediate treatment is needed. Call an ambulance or go to your local hospital emergency department.
Lactose intolerance vs cow’s milk allergy
Lactose intolerance results from a reduced ability to digest and absorb lactose, the natural sugar present in milk and some dairy products, due to a lack of the enzyme lactase.
Symptoms of lactose intolerance are typically gastrointestinal symptoms such as diarrhoea, vomiting, stomach rumbling, stomach cramps and gas.
Lactose intolerance is rare in children under the age of 5, including children with cow’s milk protein allergy. However, transient lactose intolerance can sometimes occur after a bout of gastro.
Lactose-free versions of most dairy foods are now readily available and have the same nutritional value as regular dairy foods.
If you suspect your child has a cow’s milk allergy or intolerance, it’s important to see their doctor for an accurate diagnosis and management plan.
For more information on cow’s milk allergy and intolerance, see my article ‘Cow’s Milk Allergy in Babies and Children’.
What to consider when choosing dairy-free snacks
Check the ingredients list
Dairy products can find their way into some of the most unlikely foods, so check the ingredients lists on all products to ensure they’re actually dairy-free (unless they state dairy-free on the label, then you’re good to go!).
And remember, products can change their ingredients without warning, so make sure you check labels regularly.
Dairy can be listed under a variety of names in the ingredients list (e.g. butter, casein, lactalbumin).
This can feel overwhelming when trying to work out if a product contains dairy, BUT, under food labelling laws, food manufacturers must list cow’s milk as an allergen.
Common food allergens including cow’s milk must be either highlighted in the ingredients list using a different font, letter size or background colour or there must be a ‘contains: milk’ statement located near the ingredients list.
This is mandatory under food labelling requirements in Australia, the US, Canada, Europe and many other countries and regions. Check which food labelling laws apply in your country.
Go for nutrient-dense snacks
Healthy foods don't have to go out the window when allergies are involved.
Snacks can make up a significant percentage of kids’ overall intake, so it’s important to make them nutritious.
Snacks can also be a great way to get extra nutrients into your child’s diet that they might otherwise miss out on, such as calcium and fibre.
Aim to offer snacks that include at least two food groups to provide a balance of nutrients.
For example, pair a carbohydrate-rich food with a protein or healthy fat to help keep your child feeling satisfied until their next meal.
I’ll cover what exactly to look for in a snack later in this article.
Keep snacks in their place
Remember, snacks should complement meals, not replace them.
It’s easy for kids to fill up on snacks to the point that they don’t eat proper meals, so keep snacks small (or small enough so that they’re still hungry at mealtimes) and leave 2-3 hours between snacks and meals.
It’s a good idea to have a flexible meal and snack schedule in place to encourage kids to eat at regular intervals.
This will ensure that meals and snacks are spaced far enough apart so that kids are hungry at mealtimes and also helps to avoid grazing throughout the day.
Involve kids in snack preparation
Involving children in snack preparation is a great way to teach them basic food prep and cooking skills. It can also increase their interest in trying new foods.
Let younger kids help with simple tasks like washing fruits and vegetables, spreading nut butter, or mixing up a trail mix, while older kids can help with peeling and chopping.
My kids love peeling carrots and cutting fruit and vegetables with a kid-safe knife.
Just be careful about cross-contamination in the kitchen, especially when kids are involved.
What to look for in a dairy-free snack
Whole ingredients
Many snacks tend to fall into the ‘highly processed food’ category and can contain little nutritional value.
Base snacks on whole ingredients as much as possible - foods such as wholegrains, fruit, vegetables, nuts, seeds and lean protein.
Source of calcium
Many children get a large percentage of their calcium from dairy-based snack foods such as yoghurts, cheese sticks and milk drinks.
But this doesn’t mean that your child has to miss out on calcium on a dairy-free diet.
There are plenty of calcium-fortified foods available such as plant-based milk and yoghurt, and some foods that naturally contain calcium such as almonds, dried figs, calcium-set tofu, chia seeds, soy beans, sunflower seeds and canned salmon with bones.
Protein
Snacks tend to be carbohydrate-heavy and contain little in the way of protein.
Protein is more filling than carbohydrates and fat and is also an essential nutrient for growth, so it’s a good idea to choose snacks that provide some protein.
You might also find kids need fewer snacks overall if you bump up the protein content (a good tip for those kids who seem to never fill up!).
If you’re buying packaged snacks, look for options with at least 5g of protein per serve - or pair snack foods with a source of protein such as nut butter or dairy-free cheese.
However, kids don’t need large amounts of protein, so protein-enriched snacks are generally unnecessary.
For more on protein and kids, check out my article How Much Protein Do Kids Need?
Source of fibre
Many snack foods are made with highly refined grains and as a result, contain very little fibre.
When you’re choosing snacks such as crackers, biscuits, and puffs, look for ones with at least 2g of fibre per serve.
Fibre is important for good gut health in kids and also helps to fill them up.
Low-sugar options
A lot of snack foods contain large amounts of added sugar - such as cakes, biscuits, cookies and bars.
Prioritise snacks with minimal added sugar, although it’s fine for kids to have sugary snacks occasionally.
If you’re buying packaged snacks, check the ingredients list and nutrition information to see whether/how much sugar has been added. Foods with less than 5g sugar per 100g are considered low in sugar.
Homemade dairy-free snacks for kids
Managing food allergies in your family is hard enough.
With this list of 30 dairy-free snack options, you can take finding nutritious snacks off your to-do list! (and your dairy-free kid will be excited that they're not just stuck with fresh fruit again!)
1. Apple ‘nachos’
Crunchy apple slices drizzled with peanut or almond butter provide a perfect balance of carbohydrates, fibre, protein and healthy fats.
Top with dairy-free chocolate chips, dried fruit such as sultanas or chopped dried apricot, toasted coconut or mini marshmallows.
These are a favourite with my kids! For kids with a nut allergy, try a seed-based spread such as sunflower butter instead.
2. Homemade trail mix
A great option on-the-go, trail mix can be any combination of nuts, seeds, dried fruit and other goodies such as dairy free choc chips or toasted coconut clusters.
Get kids to create their own custom mix to store in the pantry.
Trail mix is a great option for a protein-rich, filling snack that provides a source of fibre, healthy fats and minerals such as iron and zinc.
3. Veggie sticks with hummus
Slice up veggies such as carrot, cucumber, celery, and capsicum (bell pepper) and serve with a bowl of hummus.
Veggies are full of fibre and vitamins, while hummus provides protein and a source of iron.
Serving veggies at snack times is a great way to bump up kids’ veg intake and takes the pressure off at mealtimes. Try baby carrots for extra kid-friendliness.
4. Banana sushi rolls
A fun novelty snack for kids and a great after-school option.
To make banana sushi rolls, just cut the crusts off a piece of wholegrain bread (or use a wholegrain tortilla), spread it with peanut butter or another nut butter, place a banana in the middle and roll it up. Then slice it into bite-size pieces and you’ve got a nutritious, balanced snack!
You can even sprinkle some grated chocolate, chopped dried fruit or coconut flakes over the nut butter for extra fun :)
5. Roasted chickpeas
If you've got a kid who's a fan of crunchy snacks, give these a go! Roasted chickpeas are tasty and super-nutritious and make a great alternative to salty, crunchy snacks such as potato chips and crackers.
Also a great option if you also need gluten-free snacks.
Just rinse and drain a can of chickpeas, toss them in olive oil, sprinkle with a little salt or some spices, then roast them in a moderate oven for 20 minutes or until golden and crispy.
6. Fruit and coconut yoghurt parfait
Make a simple combination of fruit and dairy-free yoghurt into a fancy-looking snack by layering them in a glass.
I like to add a sprinkling of muesli and different fruit for maximum colour.
Choose a coconut yoghurt or dairy-free yoghurt which is fortified with calcium.
7. Avocado toast
Nothing beats avocado toast for a quick and easy but super-nutritious snack.
Just spread a piece of wholegrain toast with ripe avocado and you’ve got a nutritious snack full of fibre, healthy fats, vitamins and minerals.
Wholegrain bread is also a good source of protein - the grainier the better!
8. Homemade popcorn
Kids love to watch popcorn cooking - and they don’t even have to know it’s a healthy snack!
Add some nutritional yeast or spices such as cinnamon for an extra flavour boost.
Popcorn is classified as a wholegrain, and is a good source of fibre and makes an easy, dairy-free snack and a great, crunchy alternative to less nutritious snacks such as potato chips.
9. Homemade muesli bars or granola bars
Muesli bars can be made with a combination of oats, nuts, seeds, dried fruit and a little honey and make a filling, nutrient-dense snack that provides protein, healthy fats and fibre.
10. Chia seed pudding
Chia seeds are a source of plant-based calcium, and are also rich in protein, fibre, iron and omega-3 fats.
Chia seed puddings are a great snack for kids to help make, as they love to see the chia seeds swell up into a ‘pudding’.
For one serve, just mix 1 tablespoon of chia seeds with 1/2 cup dairy-free, calcium-fortified milk (e.g. almond milk or coconut milk), add a dash of maple syrup or honey and a little vanilla essence, then refrigerate for a few hours or overnight. Top with some fruit such as berries or mango and serve.
11. Rice cakes or corn thins with nut butter
For a quick and easy snack option, keep a packet of wholegrain rice or corn thins in the pantry to top with spreads such as nut butter or toppings like tuna and avocado.
Sunflower seed spread is an option for kids with nut allergies.
12. Edamame
Steamed edamame pods are a fun, nutritious snack for kids with plenty of protein and fibre and are also a source of iron, calcium and omega-3 fats.
13. Fruit kebabs
Thread different types of fruit onto skewers for a colourful, fun snack. Serve them with some coconut or plant-based yoghurt or you can even drizzle them with a little bit of melted dairy-free chocolate.
You can even try a veggie version with some avocado, cherry tomatoes, bell peppers (capsicum), cucumber and dairy-free cheese cubes.
Just make sure pieces are age-appropriate for young children to minimise any risk of choking.
14. Banana nice-cream
A super healthy, naturally sweet, dairy-free alternative to ice cream. To make banana nice-cream, just blend frozen bananas until you get a nice creamy consistency.
Add some peanut butter for protein or some dairy-free chocolate chips for extra flavour.
15. Wholegrain muffins
These can sweet - using fruit such as banana or apple - or savoury incorporating vegetables like zucchini or carrots.
Many muffin recipes include milk, yoghurt or cheese but these can just be substituted for dairy-free versions.
Try this recipe for Banana Blender Muffins, substituting the yoghurt for coconut yoghurt or dairy-free milk.
16. Ice blocks
Blend fruit such as berries, banana or mango with coconut milk and freeze in popsicle moulds for a refreshing, vitamin-rich treat. Look for coconut milk that’s fortified with calcium.
17. Energy bites or bliss balls
These can be whipped up quickly in a food processor using ingredients such as oats, dates and other dried fruit, nuts and seeds, chocolate chips and
18. Dairy-free fruit smoothie
Blitz fruit such as bananas, berries and mango with some calcium-fortified plant-based milk and yoghurt in a blender and voila! A super nutritious, delicious smoothie.
19. Pizza scrolls
These are a favourite with my kids, especially as an after-school snack. Try this recipe, subbing the mozzarella cheese for dairy-free mozzarella in this delicious pizza scrolls recipe.
Great for lunchboxes too - especially for kids who aren’t into sandwiches.
20. Apple ‘donuts’
Slice apples horizontally and top with nut butter, granola, and dairy-free chocolate chips for a fun, nutrient-dense snack.
21. Mini frittatas
Snacks don’t get much more nutritious than this - mini frittatas are made with eggs and basically whatever veggies you want to add in - corn, peas, spinach, cherry tomatoes, sweet potato and onion are some of my favourite additions.
Most recipes contain cheese but this can be substituted for dairy-free cheese or left out.
Try this recipe for Mini Frittata Muffins.
22. Ants on a log
This old-fashioned classic never gets old with kids - just spread celery stick lengths with peanut butter and top with sultanas, currants or dairy-free chocolate chips.
23. Homemade potato wedges
Homemade potato or sweet potato wedges make a filling snack for kids. You can either buy frozen ones from the supermarket and simply heat them in the oven or air fryer, or make them from scratch.
24. Mini pancakes
So cute and a great way to get kids in the kitchen, mini pancakes can be made using a standard dairy-free pancake mix (if you’re making your own, just sub the milk for any plant-based milk) and serve with toppings such as maple syrup or berries.
For a more nutritious version, swap plain flour for wholemeal flour.
25. Tortilla chips with guacamole
Popular with kids and adults, chips and guac is a classic combination. Go for plain tortilla chips or make your own using wholemeal pita bread.
You can buy store-bought guacamole or whip up a batch at home. For a kid-friendly version, try simply mashing avocado with a little lime juice and salt.
Store-bought dairy-free snacks for kids
I get it, most parents don't have time to be whipping up homemade snacks. The good news is, you don't have to! There are plenty of options for nutritious, store-bought dairy-free snacks.
Here are a few of them:
26. Roasted Seaweed Snacks
These crispy sheets are low in calories but rich in iodine, which is important for thyroid function.
27. Dairy-free muesli bars or granola bars
One of the easiest on-the-go snacks and also great for school lunchboxes.
28. Roasted soybeans
This crunchy little snack packs an impressive nutrition punch, with plenty of protein, plus fibre, iron, omega-3 fats and calcium.
29. Sushi rolls
Most kids love sushi, and it makes a great snack option on-the-go. While the nutrient content depends on what type of sushi you go for, sushi is high in resistant starch which feeds our good gut bacteria thanks to the cooked and cooled rice.
Seaweed (nori) is also an excellent source of iodine.
30. Fruit leather
Always a favourite with kids, fruit leathers or straps are rich in vitamins and antioxidants. Look for ones made with 100% fruit and no added sugar.
I hope this list has given you some good snack ideas for your dairy-free kid. By offering a variety of nutritious, dairy-free snacks, you can ensure they get the nutrients they need for optimal growth and development, while also keeping snack time fun and enjoyable.
Remember, every child is unique and so are their nutritional needs, so it's best to consult with a paediatric dietitian or healthcare provider for personalised advice.
