10 Delicious Nut-Free Recipes for Safe Eating

Nut allergies affect many people. These recipes keep things safe without peanuts or tree nuts. They use simple ingredients. Each one comes with clear steps. You get breakfast ideas, snacks, meals, and desserts. All recipes serve 4 unless noted.

I remember my first school potluck as a kid. A friend had a nut allergy. We all brought safe treats. That day taught me how good food brings people together without worry. These recipes carry that same spirit.

Easy Banana Oat Pancakes for Busy Mornings

Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 4 (makes 12 pancakes)

Ingredients

• 2 ripe bananas
• 2 eggs
• 1 cup rolled oats
• 1/2 cup milk
• 1 teaspoon baking powder
• 1/2 teaspoon cinnamon
• 1 tablespoon oil for cooking

Instructions

1. Mash the bananas in a bowl.
2. Add eggs and mix well.
3. Stir in oats, milk, baking powder, and cinnamon.
4. Heat oil in a pan over medium heat.
5. Scoop batter into the pan to form pancakes.
6. Cook for 2-3 minutes per side until golden.
7. Serve warm.

Tips and Variations

• Add blueberries to the batter for fruit flavor.
• Use a blender for smoother texture.

Substitution Ideas

• Replace milk with oat milk for dairy-free.
• Swap eggs with flax eggs (1 tablespoon flaxseed mixed with 3 tablespoons water per egg).

Storage and Make-Ahead Tips

• Store leftovers in an airtight container in the fridge for 2 days.
• Reheat in a toaster.
• Freeze cooked pancakes for up to 1 month. Thaw overnight.

Serving Suggestions

Stack with fresh fruit. Pair with our 10 Vegetable Soup Recipes for a full breakfast spread.

Veggie-Loaded Mini Muffins for Snack Time

Prep Time: 15 minutes Cook Time: 20 minutes Total Time: 35 minutes Servings: 12 muffins

Ingredients

• 1 cup grated zucchini
• 1/2 cup grated carrot
• 1 cup flour
• 1/2 cup sugar
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 2 eggs
• 1/4 cup oil
• 1/2 cup applesauce

Instructions

1. Preheat oven to 350°F. Grease a mini muffin tin.
2. Mix zucchini and carrot in a bowl.
3. Add flour, sugar, baking soda, and salt.
4. In another bowl, beat eggs with oil and applesauce.
5. Combine wet and dry mixtures.
6. Fill muffin tins 3/4 full.
7. Bake for 18-20 minutes until a toothpick comes out clean.
8. Cool in tin for 5 minutes.

Tips and Variations

• Add cheese for savory muffins.
• Use whole wheat flour for more fiber.

Substitution Ideas

• Swap oil with melted butter.
• Use banana instead of applesauce.

Storage and Make-Ahead Tips

• Keep in an airtight container at room temperature for 2 days.
• Freeze for up to 3 months.
• Make batter ahead and chill overnight.

Serving Suggestions

Pack for lunches. Enjoy with our Canned Green Bean Recipes.

Creamy Pumpkin Soup for Cozy Evenings

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 4

Ingredients

• 1 tablespoon oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups pumpkin puree
• 4 cups vegetable broth
• 1 cup coconut milk
• 1 teaspoon salt
• 1/2 teaspoon pepper

Instructions

1. Heat oil in a pot over medium heat.
2. Add onion and garlic. Cook for 5 minutes.
3. Stir in pumpkin puree and broth.
4. Bring to a boil, then simmer for 10 minutes.
5. Add coconut milk, salt, and pepper.
6. Blend until smooth.
7. Serve hot.

Tips and Variations

• Top with pumpkin seeds if safe.
• Add curry powder for spice.

Substitution Ideas

• Use butternut squash instead of pumpkin.
• Replace coconut milk with cream if dairy ok.

Storage and Make-Ahead Tips

• Store in fridge for 4 days.
• Freeze in portions for 2 months.
• Reheat on stove with a splash of broth.

Serving Suggestions

Serve with bread. Try after our Honey Sriracha Brussels Sprouts Recipe.

Cheesy Quesadillas with Veggies

Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes Servings: 4

Ingredients

• 8 flour tortillas
• 2 cups shredded cheese
• 1 bell pepper, sliced
• 1 onion, sliced
• 1 tablespoon oil

Instructions

1. Heat oil in a pan over medium heat.
2. Cook bell pepper and onion for 5 minutes.
3. Place tortilla in pan. Add cheese and veggies.
4. Top with another tortilla.
5. Cook 2-3 minutes per side until cheese melts.
6. Cut into wedges.

Tips and Variations

• Add spinach for greens.
• Use corn tortillas for gluten-free.

Substitution Ideas

• Swap cheese with dairy-free alternative.
• Use zucchini instead of bell pepper.

Storage and Make-Ahead Tips

• Store in fridge for 2 days.
• Reheat in oven at 350°F.
• Prep veggies ahead.

Serving Suggestions

Dip in salsa. Pair with our Soft Tofu Recipes with Rice.

Baked Chicken Tenders for Family Dinners

Prep Time: 10 minutes Cook Time: 20 minutes Total Time: 30 minutes Servings: 4

Ingredients

• 1 pound chicken tenders
• 1 cup breadcrumbs
• 1/2 cup flour
• 2 eggs
• 1 teaspoon salt
• 1/2 teaspoon paprika
• 2 tablespoons oil

Instructions

1. Preheat oven to 400°F. Line a baking sheet with parchment.
2. Set up three bowls: flour, beaten eggs, breadcrumbs mixed with salt and paprika.
3. Dip chicken in flour, then eggs, then breadcrumbs.
4. Place on sheet and drizzle with oil.
5. Bake for 18-20 minutes until golden.

Tips and Variations

• Add herbs to breadcrumbs.
• Make spicy with cayenne.

Substitution Ideas

• Use gluten-free breadcrumbs.
• Replace eggs with milk.

Storage and Make-Ahead Tips

• Store in fridge for 3 days.
• Freeze baked tenders for 1 month.
• Reheat in oven.

Serving Suggestions

Serve with veggies. Link to our Crack Green Beans Recipe.

Fresh Pasta Primavera for Light Meals

Prep Time: 15 minutes Cook Time: 10 minutes Total Time: 25 minutes Servings: 4

Ingredients

• 8 ounces pasta
• 2 tablespoons oil
• 2 cloves garlic, minced
• 1 zucchini, sliced
• 1 bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup grated cheese
• Salt and pepper to taste

Instructions

1. Cook pasta according to package. Drain.
2. Heat oil in a pan over medium heat.
3. Add garlic, zucchini, and bell pepper. Cook 5 minutes.
4. Add tomatoes and cook 2 minutes.
5. Toss with pasta, cheese, salt, and pepper.

Tips and Variations

• Add basil for flavor.
• Use whole grain pasta.

Substitution Ideas

• Swap cheese with nutritional yeast.
• Use broccoli instead of zucchini.

Storage and Make-Ahead Tips

• Store in fridge for 3 days.
• Eat cold as salad.
• Prep veggies ahead.

Serving Suggestions

Top with herbs. Enjoy with our Lipton Onion Soup Meatloaf Recipe.

Layered Fruit Yogurt Parfaits for Quick Breakfasts

Prep Time: 5 minutes Cook Time: 0 minutes Total Time: 5 minutes Servings: 4

Ingredients

• 2 cups yogurt
• 2 cups mixed berries
• 1 cup granola (nut-free)
• 1 tablespoon honey

Instructions

1. Layer yogurt in glasses.
2. Add berries.
3. Top with granola.
4. Drizzle honey.

Tips and Variations

• Use seasonal fruits.
• Add chia seeds.

Substitution Ideas

• Use dairy-free yogurt.
• Swap honey with maple syrup.

Storage and Make-Ahead Tips

• Prep in jars for grab-and-go.
• Store in fridge for 1 day.

Serving Suggestions

Eat as dessert. Pair with our Smash Burger Sauce Recipe.

No-Bake Oat Energy Balls for On-the-Go Snacks

Prep Time: 10 minutes Cook Time: 0 minutes Total Time: 10 minutes (plus 30 minutes chill) Servings: 12 balls

Ingredients

• 1 cup rolled oats
• 1/2 cup sunflower seed butter
• 1/3 cup honey
• 1/2 cup chocolate chips
• 1 teaspoon vanilla

Instructions

1. Mix all ingredients in a bowl.
2. Roll into balls.
3. Chill in fridge for 30 minutes.

Tips and Variations

• Roll in coconut flakes.
• Add dried fruit.

Substitution Ideas

• Use pumpkin seed butter.
• Swap chocolate chips with raisins.

Storage and Make-Ahead Tips

• Store in fridge for 1 week.
• Freeze for 2 months.

Serving Suggestions

Pack for hikes. Try with our Southern Mac and Cheese Recipe.

Olive Oil Chocolate Cookies for Sweet Treats

Prep Time: 15 minutes Cook Time: 12 minutes Total Time: 27 minutes Servings: 24 cookies

Ingredients

• 1/2 cup olive oil
• 1 cup sugar
• 2 eggs
• 1 teaspoon vanilla
• 2 cups flour
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1 cup chocolate chips

Instructions

1. Preheat oven to 350°F. Line baking sheets.
2. Mix oil and sugar.
3. Add eggs and vanilla.
4. Stir in flour, baking soda, and salt.
5. Fold in chocolate chips.
6. Scoop onto sheets.
7. Bake 10-12 minutes.
8. Cool on rack.

Tips and Variations

• Add orange zest.
• Make smaller for bites.

Substitution Ideas

• Use vegetable oil.
• Gluten-free flour blend.

Storage and Make-Ahead Tips

• Store at room temp for 5 days.
• Freeze dough balls.

Serving Suggestions

With milk. After our 10 Vegetable Soup Recipes.

Berry Blast Smoothies for Refreshing Drinks

Prep Time: 5 minutes Cook Time: 0 minutes Total Time: 5 minutes Servings: 4

Ingredients

• 2 cups mixed berries
• 2 bananas
• 2 cups yogurt
• 1 cup milk
• 1 tablespoon honey

Instructions

1. Add all to blender.
2. Blend until smooth.
3. Pour into glasses.

Tips and Variations

• Add spinach for greens.
• Freeze berries for thicker.

Substitution Ideas

• Use almond-free milk.
• Swap yogurt with juice.

Storage and Make-Ahead Tips

• Drink fresh.
• Prep fruit ahead.

Serving Suggestions

As breakfast. With our Honey Sriracha Brussels Sprouts Recipe.