A Parent's Guide to Cooking for Kids With Food Allergies

They say food is fuel, and as cliché as it may sound, it’s undeniably true. A proper diet boosts immunity, promotes growth, and prevents future health issues. But for kids with food allergies, it can be a struggle to fill their plates with nutrient-dense foods.

Essential nutrition for kids includes a balanced diet of proteins, carbs, healthy fats, vitamins, and minerals. And while achieving a balanced diet is challenging for all moms, for parents of kids with food allergies or picky eaters, it can be downright overwhelming.

Continue reading this article for smart alternatives and sneaky swaps that you can use to ensure your child is getting the nutrition they need.

Nutrients, Nutrients Everywhere!

A balanced diet is key to supporting your child’s growth, energy levels, and health. Here are some essential nutrients and where to find them.

• Healthy protein sources include meat, chicken, eggs, fish, soy, nuts, and lentils.
• Healthy sources of carbohydrates can be found in foods like whole wheat bread, sweet potatoes, grains, and oatmeal.
• Healthy sources of fat come from foods like avocados, nuts, seeds, and olive oil.
• Vitamins and minerals can be obtained by eating a wide variety of nutrient-dense foods. If your child has dietary restrictions or prefers to skip whole food groups, ask your doctor about adding supplements to his diet.

While all foods can be enjoyed in moderation, it’s best to limit those high in saturated fats—often found in fried or highly processed foods—as well as excess sodium. 

Nutrient Deficiencies

Kids with food allergies may be at higher risk for nutrient deficiencies, especially if they have more than one allergy. The same can be said for very picky eaters: they may be missing essential nutrients in their diet.

If that sounds like your child, the first step is to identify which nutrients they might be lacking, and swap in some alternatives. A daily multivitamin is often beneficial, and it’s a good idea to talk to your pediatrician about supplementation.

It can be helpful to work with a dietitian to review the nutritional deficits and create a realistic meal plan together. But if you want to get started on your own, check out our nutritional cheat sheet below for some easy food swaps.

If some of the foods below seem intimidating or unrealistic (Which kids eat chia seeds?), don’t panic. It’s easier than you might think to be a “sneaky chef” — just blend chia seeds into a smoothie, and they’ll be none the wiser.

Quick Recipes for Kids with Food Allergies

Navigating food allergies can feel overwhelming, but with a little creativity, you can still prepare delicious and nutritious meals that your child will love. Here are a few easy, allergy-friendly recipes that avoid common allergens.

1. Gluten-Free Cheese Borekas

These crispy, savory pastries are a staple in many Jewish homes. To make them gluten-free, use store-bought gluten-free puff pastry or make your own dough using a mix of almond flour, potato starch, and tapioca flour. 

Fill with mashed potatoes and dairy-free cheese for a nut-free, dairy-free option, or use crumbled feta if dairy is tolerated. Brush with egg wash (or a flax egg substitute) before baking at 375°F until golden brown.

2. Egg-Free Challah

Challah without eggs? Absolutely! Swap the eggs with a combination of applesauce and a touch of baking powder to keep the dough soft and fluffy. 

Use a mix of bread flour and oat flour for a nut-free, wheat-based option, or go completely gluten-free with a blend of sorghum, tapioca, and potato starch. Braid, let it rise, and bake until golden for a perfect allergy-friendly Shabbat treat.

3. Nut-Free Tahini Cookies

For a delicious, nut-free alternative to almond-based cookies, tahini works beautifully. Mix tahini with honey (or maple syrup for a vegan option), a pinch of cinnamon, and oat flour. Form small rounds, press them slightly, and bake at 350°F for about 12 minutes. These cookies pair perfectly with tea and are rich in calcium and healthy fats.

4. Dairy-Free Kugel

Traditional noodle kugel is often loaded with dairy, but a creamy alternative can be made using coconut milk and a bit of vanilla for sweetness. Swap egg noodles for gluten-free pasta, mix with cinnamon, raisins, and a touch of maple syrup, then bake until set. It’s just as comforting as the classic version but safe for those with dairy allergies.

Food allergies don’t have to mean missing out on the flavors and traditions of home. With small tweaks, you can create allergy-friendly versions of family favorites that everyone can enjoy.

Wrapping up

It’s only natural that your child’s nutritional needs are important to you. But a healthy diet is about more than nutrient-dense foods; nurturing a positive relationship with food is just as essential.  

So while it’s important to incorporate nutrients into your child’s diet, it’s equally crucial to embrace flexibility and talk to your kids with food allergies about healthy eating to set the stage for a lifelong positive relationship with food.

And if you're looking for more support, Hamaspik is here for you. Whether it’s navigating food allergies, finding the right resources, or ensuring your child gets the care they need, we’re ready to help. Reach out today to learn more about our services.

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