Nut-Free Lunches: Kidz in the Kitchen (and at school)

One of my family’s all-time favourite snacks is Peanut Butter.  On celery, on crackers, on bread… you put peanut butter on it and they will eat it.

This poses a tremendous challenge when the kids get to school and share space with a student with significant peanut allergies!  Yikes!

Many Kamloops schools are peanut-free zones in consideration for these students.  So, that can leave us, peanut-lovers, scrambling!

What can you send for lunch, that your child will eat and, doesn’t have peanuts!  There are lots of resources and lots of great ideas out there.  I did a little search and thought that I would compile some recipes for you.   I will definitely be trying some of these out, this school year!

Eat Right Ontario provides some great ideas…


  • Mini whole wheat pitas stuffed with shredded lean meat and grated cheese; an apple, and water.
  • Whole wheat tortilla wrap with romaine lettuce and hummus or lean meat; red pepper strips and milk.
  • Cheese sandwich on oatmeal bread; baby carrots with dip, and orange juice.
  • Bagel with canned salmon; sliced orange sections, and milk.


  • Pasta salad with strips of grilled chicken, green peppers and corn kernels; chocolate milk.
  • Spaghetti and meatballs; a pear and milk.
  • Beans and rice; orange juice and yogurt.
  • Homemade chili with a small whole wheat bun; sliced kiwi, and fortified soy beverage.
  • Beef and vegetable stir fry with noodles; milk.

Fun finger foods

  • Whole grain bread sticks, hummus dip, berries and a yogurt tube.
  • Homemade banana muffin, a peeled hard cooked egg, a cheese string, grapes and water.
  • Tuna salad on crackers; cantaloupe wedges and milk.
  • Baked chicken drumstick, raisin bread cut in squares, cheese cubes, cucumber rounds and apple juice.”

“Quick Healthy Lunch Recipes:

  1. Strawberry & Cream Cheese Sandwich: Sliced strawberries and reduced-fat cream cheese come together in a sandwich for this quick and healthy lunchbox treat.
  2. Buffalo Chicken Wrap: Moms and Dads like wraps because they’re neat and compact–so beware: ours is messy and spicy. This fiery combination of buffalo chicken in a modern wrap is guaranteed to drip. Get out the big napkins and have a ball!
  3. Mini Greek Pizza Muffins: Nearly everyone loves pizza and these mini muffins are totally portable too. All the flavors of a Greek pizza make these savory muffins bite-size treats for adults and kids alike.
  4. Pizza Roll-Up Bento Lunch: This easy pizza-inspired roll-up is a kid-pleaser and costs less than $3 per serving. Make crunchy vegetables more appealing by selecting colorful varieties like orange and purple cauliflower—and don’t forget the dip! Keep ’em smiling with watermelon cut into fun shapes with cookie cutters.
  5. Turkey & Pepper Roll-Up: Crunchy bell pepper strips rolled in deli turkey (you can use ham too) makes a simple and satisfying protein-packed pick-me-up.”

 Lake Harriet Montessori School shares their suggestions.

Main Courses

  • Cheese sticks/string cheese/cheese slices and crackers
  • Bagel sandwiches i.e. bagels and cream cheese with jelly and/or meats cheeses
  • Cottage cheese with or with out fresh fruit mixed in
  • Rolled up slices of turkey, ham, tofurkey, etc…
  • Quesadillas or tortillas rolled up with pickles and cream cheese etc.
  • Hard-boiled eggs (especially when an egg slicer is included)
  • Burritos
  • Leftovers in a thermos, i.e. pastas, chili, macaroni and cheese, hot dogs and chicken nuggets
  • Bacon
  • Refried beans with cheese
  • Sunflower butter or soy butter as long as they are produced in a peanut/ tree nut free environment
  • Cucumber slices with cream cheese sandwiches

 And Parenting, shares 15 great suggestions.

Asian Chicken Noodle Salad

Quick Berry Compote with Cottage Cheese

Broccoli Chicken Brown Rice Salad and more…”


and then 100 Days of Real Food shares suggestions on 10 Ways to Switch up your Child’s Lunch!

Do you have any lunch ideas that you want to share?  Feel free to leave a comment or send in your suggestions to

Elizabeth is a Kamloops lifer. Born at RIH, she is happy to be raising her family here. Married with four wonderful children, Elizabeth is also teacher and enjoys working with parents as she learns more about this “Mommy gig”. Elizabeth is passionate about parenting and enjoys networking with other parents.

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