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Back to School with Allergen Friendly Nut-Free Butters

My daughter is starting Kindergarten this Fall. She is no longer allowed to bring any nuts or nut butters in her snack/lunch (like she was able to do at her pre-K program). I am thrown for a loop, although this is already the case for my 10-year-old son. Nut butter sandwiches have always been in her weekly routine, but my son has never been a fan. So, this mom/dietitian is ready to share with all of you other caregivers the happy news that there are so many new options out there!

  1. SunButter – made from sunflower seeds, this is a reliable favorite for many kiddos
    -Per two-tablespoon serving: 200 calories, 16g fat, 7g carbs, 7g protein, 3g sugar, 2g fiber, 130mg sodium
    -Ingredients: roasted sunflower seeds, sugar, salt
  2. Don’t Go Nuts Soy Butter – Comes in fun flavors like slightly sweet and simply cinnamon
    -Per two-tablespoon serving: 190 calories, 15g fat, 7g carbs, 8g protein, 2g sugar, 5g fiber, 0mg sodium
    -Ingredients: organic dry roasted soybeans, organic soybean oil, organic palm fruit oil
  3. Field Trip Chickpea Butter – My daughter was not sure what it was but gobbled it up on toast regardless!
    -Per two-tablespoon serving: 160 calories, 11g fat, 14g carbs, 5g protein, 4g sugar, 4g fiber, 30mg sodium.
    -Ingredients: dry roasted milled chickpeas, roasted sunflower seeds, olive oil, organic coconut sugar, sea salt.
  4. Beyond Equator 5 Seed Butter – This 5 seed blend is so good I just eat it from the jar
    -Per two-tablespoon serving: 200 calories, 17g fat, 5g carbs, 8g protein, 1g sugar, 2g fiber, 47mg sodium
    -Ingredients: roasted sunflower seed, chia seed, hemp hearts, flax seed, brown cane sugar, pumpkin seed, salt, vitamin E, natural flavors
  5. Seedible Organic Sesame Butter – So good with smashed raspberries on baguette
    -Per two-tablespoon serving: 200 calories, 17g fat, 8g carbs, 6g protein, 4g sugar, 1g fiber, 45mg sodium
    -Ingredients: sesame seeds, date powder, palm fruit stearin, salt, sunflower lecithin, rosemary extract

Content submitted by Jessica Roy MS, RD, LDN