On-the-Go Snacks for Milk Allergy

Nuts and Dried Fruit. PhotoAlto/I. Rozenbaum/F. Cirou/Getty Images

If you are a busy adult, or a parent with a child who has a milk allergy, you are probably looking for healthy, milk-free snacks for your busy lifestyle. A snack you can pull together at the last minute, throw in the duffel bag, diaper bag, or briefcase. And something you will enjoy eating!

While cheese and crackers or a yogurt won’t do—you’re allergic to milk after all—having a few go-to snacks up your sleeve will help you stay free from an allergic reaction while keeping healthy eating at the forefront.

But that’s not all. You will also want to address those nutrients that you could be missing, particularly calcium and vitamin D. Yes, you need to choose a snack that fills in the gaps created by your milk allergy. With many Americans today falling short on calcium and vitamin D, these two nutrients are even more important when you live with a milk allergy. 

Last, you should also be concerned about the staying power of your snack. You want snacks that highlight important nutrients and some protein, fat, or fiber. Protein, healthy fats and fiber have been shown to be appetite quenching--in other words they are satisfying, and hold your hunger at bay for a few hours. Chips and sweets won’t get the job done, and may actually make you hungrier, and perhaps cause you to overeat.

Remember to keep your snacks full of variety, rotating different foods and food combinations so that a wide spread of nutrients are showcased and you don't get bored!

The following are some suggestions for healthy dairy-free on-the-go snacks. Some of these don’t require refrigeration, meaning you can throw them in the bag and forget about them. You may use these as stand-alone snacks or combine them to keep variety up and food boredom at bay:

Chocolate or vanilla soy milk in a box (check for calcium and vitamin D-fortified versions)

Flavored or plain rice milk in a box (check for calcium and vitamin D-fortified versions)

Coconut yogurt parfait with blueberries and walnuts 

Nuts and dried fruit mixture (pre-packaged or make your own)

Boxed raisins or other packaged dried fruit

Individual packets of peanuts or other mixed nuts

Annie’s Bunny Grahams and almond butter

Freeze-dried fruit or veggie chips

Dried seaweed

Cuties Juice Smoothies (dairy-free)

Pretzel Crisps with an individual package of hummus

100% Fruit Leather

Orange Juice 

Hard-boiled eggs

Whole wheat crackers with peanut butter

Rice crackers and a small tub of pre-packaged guacamole

Raw veggies like carrots, snap peas, red peppers and an individual package of salsa

Whole fruit such as grapes, clementines, apples, bananas, peaches, and melon

An individual box of Cheerios and soy milk

Any type of dry cereal (milk-free types)


Beef or turkey jerky (check ingredients label for milk ingredients)

For other ideas, check out these milk-free snacks for the picky eater.

Always remember to read the ingredients labels as product ingredients can change as well as the manufacturing practices.

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