Food allergies now affect approximately 8% of children in the United States, which is about 1 in 13 kids. Schools are becoming more aware of these issues, but the responsibility for providing safe lunches (that kids will actually eat) is still mostly up to parents. Toddler allergies are on the rise, and the top four that specifically  provide challenges to day-to-day parenting are gluten, dairy, and nuts. 

GLUTEN: Celiac disease (and non-celiac gluten sensitivity) has been steadily rising over the past few decades. Celiac disease now affects approximately 1% of children, and non-celiac gluten sensitivity may now impact up to 13% of children. Gluten sensitivity can be especially challenging for parents who pack school lunches for their kids because of its presence in so many easy lunch staples: things like sandwich bread, crackers, and pre-packaged snacks.

DAIRY: About 2% of children in the US have milk allergies, making it one of the most common food allergies in childhood. Since dairy is found in countless packaged foods, milk allergies can make packing to-go lunches tricky for parents.

NUTS: Nut allergies, particularly peanut allergies, get lots of attention in schools, and with good reason. Allergic reactions to nuts can be quick and severe. Making nut-free lunches is a great way to help create a safe environment for all students, even if your child isn’t allergic.

Try these 8 fun and easy packed-lunch options:
All of these tasty lunch ideas can be safely sent to school without needing to be reheated. Some will need to be kept chilled, so make sure your child’s lunchbox has an easy place to store an ice pack. 

1. DIY Lunchables
Pack a customized, allergy-friendly version with gluten-free crackers, dairy-free cheese alternatives, and safe deli meats. If you’re feeling extra ambitious, grab some small cookie cutters and cut the fillings into fun shapes! 

2. Lunch-On-A-Stick
Thread cubes of gluten-free bread or tortillas, safe proteins, veggies, and fruits onto kid-safe skewers for a fun and easy lunch option. Include a small container of allergy-friendly dipping sauce like sunflower seed butter, hummus, or dairy-free ranch.

3. Pancake Dippers
Make a batch of allergy-friendly pancakes using gluten-free flour or your favorite mix, then cut them into strips for easy syrup-dipping (just be sure to pack extra napkins for this one!) These can be made in large batches on weekends and frozen, then quickly reheated in the morning.

4. Deli Meat Pinwheels
Roll slices of deli meat around safe fillings like dairy-free cream cheese, avocado, or hummus. For the best results, slice these pinwheels after they've chilled in the fridge for about 30 minutes, and secure them with toothpicks if needed. 

5. Pasta Salad
Toss gluten-free pasta with a little olive oil, pre-cooked proteins, and veggies. You can use colorful bean-based or rice pastas to make this lunch more visually appealing to kids. It’s a great way to use up leftover proteins or sneak some finely-diced veggies into your picky eater’s  lunch.  

6. Mini Quiches
If your child enjoys eggs, try baking crustless, mini quiches in a non-stick muffin tin. Mix in whatever protein and veggies you have on hand to find a flavor your little one will enjoy eating chilled. They’re super easy to make and freeze ahead in batches, so don’t be afraid to make a few extras for your own lunches too! 

7. Mini “Tacos” With Chips
Pack gluten-free corn chips with a container of seasoned ground meat or beans, finely-chopped toppings, and guacamole or salsa. Kids can dip their chips into the taco “fillings” for the perfect tiny taco bite every time.  

8. Leftovers!
If your dinner from the night before can be served cold, send the leftovers right along for the easiest lunch ever! Or get creative by repurposing leftover proteins and adding fresh fruits and veggies to fill in the gaps. If you find yourself wishing you could send warmed leftovers often, it might be worth investing in a good thermos or two for school days. 

Bonus Ideas 1: Additional Gluten-Free Ideas
A balanced lunch should include protein, complex carbohydrates, healthy fats, and fruits or vegetables. The “container” matters less than the nutrition inside, so feel free to replace the bread with any of these creative options:
Rice paper wraps
Corn tortillas
Lettuce wraps
Gluten-free bread (quality varies widely, so experiment to find brands your child enjoys)
Rice cakes or rice crackers
Packed bowls with rice or quinoa bases

Bonus Ideas 2: Protein Solutions
When dairy and nut butters are off-limits, here are a few ideas for allergy-friendly protein sources: 
Hummus (naturally gluten-free, dairy-free, and nut-free)
Sunflower seed butter (a great alternative to peanut butter)
Hard-boiled eggs (if eggs are safe for your child)
Beans and legumes (make them into dips or add to rice bowls)
Deli meats (check labels carefully as some contain gluten fillers)
Seed-based proteins like hemp hearts and chia seeds