As fall approaches, it’s a great time to get back into a routine with easy-to-prep snacks that celebrate the season while being mindful of dietary restrictions. Whether for school snacks or quick bites at home, these allergy-friendly recipes are free from common allergens like milk, eggs, fish, crustacean shellfish, tree nuts, peanuts, wheat, and soybeans. Made with simple, wholesome ingredients, these nutrient-dense options are perfect for anyone looking to enjoy autumn flavors without compromise.
11 Healthy Fall Snacks
#1 Oatmeal Cookie Overnight Oats
Made with fiber-rich oats, dairy-free coconut yogurt, and oat milk, this allergy-friendly recipe provides a warm, comforting taste of fall. Simply mix, refrigerate overnight, and enjoy as an easy-prep breakfast or tasty snack.
Ingredients:
- ½ cup old-fashioned oats
- ½ cup dairy-free full-fat coconut yogurt
- ¾ cup unsweetened oat milk (or allergy-friendly milk of choice)
- 1 tbsp maple syrup
- ½ tsp vanilla extract
- ¼ teaspoon cinnamon
- Pinch of sea salt
- 1-2 tbsp vanilla protein powder, optional
- 1 tbsp dairy-free chocolate chips, optional
Directions:
Step #1: Add all the ingredients to a mason jar and mix well until well combined. Place in the fridge overnight or for at least 6 hours to chill.
Step #2: Once ready to eat, remove from the fridge and add any additional toppings of choice. Enjoy!
#2 Pumpkin Muffins
Want to make healthy homemade fall muffins but short on time? These seasonal pumpkin muffins are for you. Made with Simple Mills Pumpkin Muffin & Bread Mix and just three additional ingredients, you can whip up this plant-based and nut-free recipe even on the busiest of days. To make it allergen-friendly, we swapped eggs for flax eggs–simple!
Ingredients:
- 3 flax eggs (3 tbsp ground flax + 9 tbsp warm water; see below)
- 1 cup water
- 3 tbsp coconut oil, melted
- 1 box Simple Mills Pumpkin Muffin & Bread Mix
Step #1: Preheat the oven to 350ºF and line a cupcake pan with cupcake liners. Set aside.
Step #2: Prep the flax eggs by combining 3 tablespoons of ground flax with 9 tablespoons of warm water. Stir well and set aside until a gel-like consistency forms (about 5-10 minutes).
Step #3: Once the flax eggs have set, add to a bowl with water and coconut oil and whisk well to combine. Then, slowly whisk in the Simple Mills mix until well blended.
Step #4: Evenly pour the batter into the prepared cupcake pan, then place in the oven and bake for 20-25 minutes or until cooked through. Let cool then serve and enjoy!
#3 Roasted Chickpeas
Roasted chickpeas are a crunchy, satisfying snack that serve as a great alternative to roasted nuts and seeds for those who have allergies or sensitivities. They’re high in protein and fiber, plus, they’re easy to customize. Simply toss chickpeas with olive or avocado oil, your favorite seasoning, and then roast until crispy!
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ tbsp extra virgin olive oil or avocado oil
- Black pepper and sea salt, to taste
- Seasoning of choice, optional
Directions:
Step #1: Preheat the oven to 400ºF and line a baking sheet with parchment paper.
Step #2: Add the chickpeas to a bowl with olive oil and seasoning of choice, then toss to combine.
Step #3: Evenly distribute the chickpeas onto the lined baking sheet.
Step #4: Roast for 25-30 minutes, stirring occasionally.
#4 Fig & Date Energy Balls
Take advantage of fig and date season with these sweet and nutritious energy balls. Rich in fiber and full of plant-based protein from nutrient-dense seeds like pumpkin seeds, they’re perfect for a quick snack or a before-school energy boost.
Ingredients:
- 1 cup dried figs
- 6-8 Medjool dates, pitted
- ½ cup rolled oats
- ½ cup pumpkin seeds
- ¼ cup sunflower seeds
- ¼ cup ground flaxseed
- 1 tsp vanilla extract
- Pinch of sea salt
Directions:
Step #1: Combine the dates, figs, seeds, vanilla extract, and sea salt in a food processor and blend until a dough-like consistency forms. Chill in the fridge for 15 minutes to firm.
Step #2: Roll into even-sized balls then place back in the fridge to chill. Keep stored in an air-tight container in the fridge until ready to serve!
RELATED: These Carrot Cake Energy Bites Taste Just Like Fall
#5 Apple Cinnamon Oatmeal Bars
Made with rolled oats and natural sweeteners, these apple cinnamon oatmeal bars make a great allergy-friendly option. Apples and cinnamon provide natural sweetness and anti-inflammatory benefits, plus ingredients like oats and flax are rich in fiber and great for gut health. Easy to pack and perfect for a school snack!
Ingredients:
- 1 cup oat flour
- ½ cup old fashioned oats
- 1 tsp baking powder
- 1 tsp cinnamon
- ½ cup applesauce, unsweetened
- ¼ cup maple syrup
- Pinch of sea salt
- 1 tbsp ground flaxseed
- 1 tbsp coconut oil
- 1 tsp vanilla extract
- 2 raw apples, chopped
Directions:
Step #1: Preheat the oven to 350°F and line an 8×8 inch baking pan with parchment paper. Set aside.
Step #2: In a large mixing bowl, combine the oat flour, oats, baking powder, cinnamon, and sea salt. Stir well to blend.
Step #3: In a separate bowl, combine the applesauce, maple syrup, coconut oil, ground flax, and vanilla extract. Mix well, then add the dry ingredients, stirring until well blended. Once mixed, fold in the chopped raw apples.
Step #4: Pour the batter into the lined baking dish, spreading evenly. Bake for 20-30 minutes until cooked through, then remove from the oven and allow to cool. Cut, serve, and enjoy!
#6 Pear & Apple Chips
With pear and apple season in full swing, it’s a great time to enjoy this quick-and-easy seasonal snack. The best part? This slow cook method preserves the fruit’s natural flavors and nutrients, making it both tasty and nutritious.
Ingredients:
- 2 pears, thinly sliced
- 2 apples, thinly sliced
- Ground cinnamon, to sprinkle, optional
Directions:
Step #1: Preheat the oven to 225ºF.
Step #2: Meanwhile, wash and thoroughly dry the apples and pears. Then, thinly slice and evenly arrange on a baking sheet.
Step #3: Bake for 2-3 hours until crisp, flipping halfway.
Step #4: Once cooked, remove from the oven to let cool. Sprinkle with cinnamon or any other spices if desired.
#7 Nut Free Trail Mix
A simple and nutritious trail mix made without nuts, dairy, or common allergens. Packed with plant-based protein, rich in omegas, and perfectly sweet and salty. Customize with your favorite seeds of choice, and add any extra add-ins as desired.
Ingredients:
- ½ cup pumpkin seeds
- ½ cup sunflower seeds
- ¼ cup pitted, chopped dates
- ¼ cup dried apricots, chopped
- ¼ cup coconut flakes, unsweetened
- ¼ cup dried figs, chopped
- ¼ cup dairy-free chocolate chips
Directions:
Step #1: Mix all ingredients in a large bowl, then transfer to an airtight container to store.
#8 Cinnamon & Date Caramel Apple Dip
This dip combines the natural sweetness of dates with the creaminess of coconut milk for a delicious apple dip that’s full of fiber and free from nuts.
Ingredients:
- 10-12 Medjool dates, pitted and soaked
- ½ cup full-fat canned coconut milk
- ¼ cup maple syrup
- ½ tsp cinnamon
- 1 tsp vanilla extract
- Reserved water from the soaked dates
Directions:
Step #1: Add the pitted Medjool dates to a medium-sized bowl and cover with hot water. Soak for about 10 minutes, until soft and gooey. Strain dates, reserving the leftover soaking liquid.
Step #2: Add the soaked dates to a blender or food processor with the canned coconut milk, maple syrup, cinnamon, and vanilla extract. Blend until smooth and creamy, adding the reserved date water as needed to thin. Option to add mixture back to the stove and heat to thicken.
Step #3: Portion and serve warm or chilled with sliced apples and any sides of choice. Store leftovers in the fridge.
#9 Apple Nachos
The ultimate afternoon snack when you’re craving something sweet and satisfying, yet still healthy. Made with fresh seasonal apples, a drizzle of sunflower seed butter, a sprinkle of chocolate chips, and your favorite seasonal granola.
Ingredients:
- 2 apples, sliced
- 2 tbsp creamy sunflower seed butter
- 2 tbsp dairy-free chocolate chips
- 2 tbsp nut-free granola of choice, crushed
Directions:
Step #1: Thinly slice apples into quarters, then arrange slices on a plate.
Step #2: Drizzle with sunflower seed butter and a sprinkle of chocolate chips, then top with crushed granola.
Step #3: Serve and enjoy!
#10 Roasted Pumpkin Seeds
Easily made sweet or savory, roasted pumpkin seeds are one of the simplest and healthiest fall-flavored snacks, perfect for those with allergies or food sensitivities. For a sweeter recipe, opt for coconut oil and spices like cinnamon and pumpkin pie spice. For a salty snack, use avocado oil and seasonings like turmeric, paprika, garlic, or curry powder.
Ingredients:
- 1 cup pumpkin seeds
- 1 tbsp avocado or coconut oil
- 1 tsp seasoning of choice
- Pinch of salt
Directions:
Step #1: Preheat the oven to 300ºF.
Step #2: In a medium-sized bowl, toss the pumpkin seeds with oil and seasoning of choice.
Step #3: Add to a baking sheet and roast for 40-45 minutes, stirring occasionally until golden and crispy.
#11 Apple Pie Chia Pudding
Like apple pie in the form of a healthy, allergy-friendly snack. Made with chia seeds, fresh apple chunks, and a hint of cinnamon, it’s a great source of omega-3s and fiber.
Ingredients:
- 1 apple, diced
- ½ cup full-fat coconut yogurt
- ½ cup unsweetened coconut or oat milk
- ½ tbsp sunflower seed butter or 1 tbsp vanilla protein powder
- ½ tsp pumpkin pie spice
- 2 tbsp chia seeds
Directions:
Step #1: Combine all the ingredients except the apple in a large glass or mason jar, stirring well to combine.
Step #2: Cover and place in the fridge for 4 hours or overnight. When ready to enjoy, top with the diced apple, cinnamon, and any additional toppings of choice.
Fall Snacking Made Simple
These allergy-friendly fall snacks offer a delicious and nutritious way to enjoy seasonal flavors while accommodating various dietary restrictions. From oatmeal cookie overnight oats to roasted pumpkin seeds, each recipe is easy to pack and perfect for school or work. Whether you’re prepping for a busy week or looking for simple snack options, these treats ensure everyone can indulge in fall flavors without worrying about common allergens. Happy snacking!
