Dairy, Egg, Soy & Peanut Free Food Ideas

My Top 10 Dairy, Egg, Soy & Peanut Free Snacks

When I started my Dairy, Egg and Soy free diet journey our household was already completely PEANUT FREE because of my oldest child's Peanut Allergy. I started on the journey of being dairy, egg and soy free (in addition to peanut free of course) because my second child had been diagnosed with reflux. The pediatrician explained that with a modified diet for myself while breastfeeding my child I could reduce the foods that irritate or trigger her reflux. This would be the first step in trying to reduce reflux and is most natural. There are more serious cases and sensitivities and allergies that would require other medications or diet modifications but for our household modifying my diet was enough to lower the amount of reflux my child was experiencing and allow her to gain weight, grow and thrive. I joined a Facebook support group to get ideas of how to live, survive and thrive myself while breastfeeding a baby with reflux. I asked a question about dairy, egg and soy free recipes and did not get a response, I rather got directed to The Elimination Diet Support Group. I did not want to do the Elimination Diet in totality so we just stuck to checking labels, eating meats, nuts, fruits and veggies and even cutting out gluten at one point. I wanted to document some of my favorite snacks to help other people who follow these diet restrictions for whatever reason or other breastfeeding moms who need ideas of how to eat enough and eat healthy while breastfeeding a hungry baby! Please note that all allergies, diet restrictions, food processing and food sensitivities are all different and you should follow your doctors guidance and always double check labels for ingredients and allergen warnings. I'm also going to include links to different snacks that you can buy online and get delivered to your doorstep if you are in a pinch!

  1. Corn Tortilla Chips with Salsa or Guacamole (Homemade preferred, store bought easier but never quite as good - leave me a comment below if you have a store-bought guac that you love!)

My favorite homemade guacamole ingredients: Avocado, mild salsa, salt, fresh lime juice, onion powder, garlic powder, garnish with fresh chopped cilantro

  1. Pistachios, Walnuts, Almonds, dried 50% less sugar cranberries, allergen free chocolate chips and Sunflower Seeds all mixed together as a DIY Trail Mix!

  2. Broccoli or Cauliflower with Balsamic Dressing

  3. Banana with Almond butter

  4. Dave's Killer Bread with almond butter, local honey and banana OR almond butter and local jam

  5. Sliced lunch meat or pre-sliced ham half with veggies

  6. Allergen Free Granola with Unsweetened Vanilla Almond Milk

  7. Oats made with water, unsweetened vanilla almond milk (or other dairy/soy free milk substitute such as pea protein vanilla milk, coconut cashew milk or oat milk), local honey, almond butter, cranberries, walnuts and almonds

  8. Pita Chips, sliced bell peppers and cucumbers with homemade or store-bought hummus

  9. Allergen Free Glutino Pretzels with mustard


My Top 10 Dairy, Egg, Soy & Peanut Free Guilty Pleasures

  1. Enjoy Life Allergen Friendly Oat Ovals

  2. Nature's Bakery Whole Wheat Fig Bars Variety Pack (A Little High in sugar but allergen friendly and good when you are in a pinch)

  3. Chick- Fil-A grilled chicken sandwich, grilled nuggets, large fruit bowl, large fry, large kale krunch salad.

  4. Chipotle burrito add fajita veggies, no cheese, no sour cream add guacamole and extra tortillas!

  5. Taco Time Fit Hit Bowl with Chicken and add guacamole (Are you seeing a pattern here? I love the guac!)

  6. Papa Murphy's Take And Bake Pizza with as much meat you can get on there NO CHEESE!

  7. Amy's Toasted Vegetable No Cheese Pizza (8 Pack to have just in case!)

  8. Almond Butter Cocoa Bar "Fudge" Mix almond butter and a bar of baking chocolate plus one tablespoon coconut oil, one tablespoon maple syrup and one teaspoon cinnamon.

  9. YES Chocolate Chip Bar - Paleo, Vegan, Gluten Free AND DELICIOUS!

  10. Starbucks Toffee Nut Latte With Almond Milk

My Top Dairy, Egg, Soy & Peanut Free Meals


  1. Chicken Coconut Curry with White rice. Add chickpeas for protein if you dont have time to cook up meat.

  2. Spaghetti with oliives and green beans added to the sauce. Gluten free noodles made from chickpea flour can add protein. whole chickpeas can be added to sauce to add protein or substitute for meat. I prefer ground turkey for three reasons; 1. It is forgiving if you cook it from frozen 2. It is low fat and high in protein 3. Right now it is much cheaper than the ground beef you find in stores.

  3. TACO with... you guessed it GUAC! Other nutritious toppings we like to add are sliced red bell peppers, salsa, fresh cilantro, olives and fresh cut lime.