5 Ingredient Substitute Ideas for People with Nut Allergies

According to Time.com, over 3.3 million people in the USA have a peanut allergy.

And, out of those 3 million+ people, every year approximately 150 people die from this allergy.

Thanks to EpiPens and other medications that have been developed over the years, the death toll of people dying from peanut allergies has greatly decreased.

Yet, having a reaction--especially as a small child--is still a very scary situation that can lead to serious health issues if not treated right away.

For that reason, we believe it’s always best to be safe, rather than sorry.

If...

• You (or a family member) has a nut allergy
• You’re consuming food in a public place where someone might have an allergy
• You’re cooking a meal or dessert to share at a party, bring to your kid’s classroom, etc.

...we highly suggest you give the following nut substitutes a try to ensure everyone who’s eating your food/eating near you remains safe and healthy.

Of course, we have to mention that it’s important to ALWAYS check with your doctor BEFORE you try out anything we recommend. However, with your physician's go-ahead, we know you will love these delicious nut-free alternatives!

Check it out…

Nut Substitution #1 - Sunflower or Pumpkin Seeds 

Sunflower seeds and pumpkin seeds are often found in the nut aisle. Yet, contrary to popular belief, these food items are not nuts, they are seeds!

If you have a recipe that calls for nuts to add additional flavor and texture, simply switch the nuts out with these seeds.

Not only will these substitutes provide great flavor, but they also provide a crunchy texture that most people crave in cookies, muffins, or bread.

If you’re going to use seeds as a substitute, we recommend you use the unsalted variety so that your recipe doesn’t turn out too salty.

Nut Substitution #2 - Crunchy Granola

Sometimes the objective of adding nuts to a recipe is to add some crunch and texture to whatever your making.

If actual nut flavor isn’t important to the recipe, you can easily switch out nuts for an equal amount of granola.

Warning: Sometimes granola is made with nut-based oils or contains nuts, so make sure the granola you are using is nut-free.

Nut Substitution #3 - Dried Fruits

Dried fruit is a great nut alternative and can be used in baked goods, used as a salad topping, or sprinkled on top of baked dishes.

Of course, dried fruits don’t taste like nuts, so be sure that the recipe you’re using is conducive to added fruit flavors.

That being said, dried fruits, such as dried cranberries, mangos, and bananas, add a punch of flavor and nutrition which makes them a great substitute.

Nut Substitution #4 - Roasted Beans

Roasted beans such as soybeans, peas, or chickpeas make a wonderfully crunchy, protein-filled nut replacement option.

While we don’t necessarily recommend baking with roasted beans, they are delicious to pack in lunches as a snack or set out as a party for guests to munch on.

You can buy pre-roasted beans in most grocery stores.

Here are our favorites!

• Edamame Salted Dry Roasted Soybeans
• Crispy Ranch Peas
• BBQ Chickpeas

Nut Substitution #5 - Pretzels

We know what you’re thinking...pretzels are a substitution for nuts?

And our answer is yes!

There are many places pretzels make a perfect substitution, such as in pie crusts or the coating for baked/fried chicken.

When it comes to switching out nuts for pretzels, we advise you to use your best judgment. Both nuts and pretzels are salty and crunchy, so typically pretzels can be substituted to match that type of flavor profile.

Here are a few of our favorite ways to use crushed pretzels instead of nuts...

• Fry Batter
• Ice cream topping
• Granola
• Trail mix
• Pie Crusts
• Casserole Toppings

At Pure Modern Living, we carry a large variety of allergy-friendly alternatives, so all of your favorite foods and drinks are just a click away.

Discover all the other nut-free products that we carry online and have them shipped directly to your door.

Shop now!