6 Egg-Free Snacks To Try if You're Sensitive to Eggs

If you or your family members have food allergies, then packing lunches and safe, nourishing snacks can be tricky. You’re constantly checking labels and ingredient lists, trying to decipher which allergens they may include.

While humans can be allergic to nearly any type of food, the FDA has identified the nine most common food allergens. These include milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, sesame, and soybeans.

In this article, we’ll look at six egg-free snacks for anyone with an egg allergy. The list of snacks below is certainly not all-inclusive, and some versions of each item may contain egg, so it’s still important to check the labels.

What Common Snacks Include Eggs?

Egg allergies occur because your body identifies certain egg proteins as harmful. Some people can handle a bit of egg if it’s been cooked, but that’s not universal.

Allergy-triggering proteins can exist in both the white and yolk of an egg. Some common foods that can (but don’t always) contain egg include:

• Breads and cakes

• Breakfast foods

• Chips and crackers

• Ice cream

• Marshmallows

• Salad dressing

• Mayonnaise and egg-based sauces

• Nougat 

Store-bought snacks are legally required to disclose that they contain eggs. Still, it’s crucial to always read ingredient labels. Things like meringue and mayonnaise are sometimes listed as ingredients, and they both include egg. 

Ingredients and processing can vary from brand to brand. Learn more at the Food Allergy Research and Education (FARE) egg page.

Our Favorite Egg-Free Snacks

We’ve compiled a list of our favorite egg-free snacks that allow you to Snack Fearlessly.

1. Lorissa’s Kitchen Meat Snacks

At Lorissa's Kitchen, all our snacks are certified top nine allergen-free by MenuTrinfo. That means you don’t have to worry about exposure to the nine most common food allergens, including eggs. While eggs are used as a “binder” in some meat products, you’ll never find them in our kitchen.

Our tender smoked meat sticks are an amazingly versatile and portable snack. They come in a variety of flavors to satisfy all types of eaters.

Choose a beef stick in a traditional Smoke Show seasoning or a jalapeño Heat Seeker. If you prefer white meat, grab Chicka Boom, a spicy chili crisp inspired chicken stick, or Herb-A-Licious, a savory herb turkey stick.  

Our meat sticks also contain 8 grams of protein, zero sugar (not a low calorie food), are Non-GMO Project Verified, and are certified gluten-free by MenuTrinfo. They’re also made from carefully sourced ingredients. All this makes them an ideal option for a lunchbox, sports bag, or desk drawer. 

2. Steamed Edamame

Any vegetable is a good option when searching for egg-free snacks, and edamame is often overlooked. If you purchase packaged edamame, check the label for contamination risk.

Simply steam the bean pods for about 5 minutes and toss with salt or tamari. Other seasoning ideas include garlic, chili spice, and oregano. You can eat them alone or on a rice-based stir-fry or refrigerate them for a snack later. 

3. Pita With Baba Ganoush

Pita is a simple bread traditionally made with flour, water, yeast, and salt. However, some modern versions may contain eggs, so check the labels. Pita is light, versatile, and easy to dip in a variety of spreads, like a traditional baba ganoush.

Baba ganoush is a zesty Middle Eastern eggplant spread that provides energy and a variety of nutrients and antioxidants. You can also use it to dip veggies or crackers in. Be sure to check your baba ganoush label as well. 

4. Fruit and Cheese Kebabs

Fruit and cheese make for tasty egg-free snacks and come in limitless combinations. You can buy a fruit and cheese kit at the store, or you can buy a cross-section of your favorite fruits and cheeses to design your own. 

Fruits make great on-the-go snacks, and cheese adds valuable nutrients like calcium, protein, and vitamins. Mild cheeses like Swiss and mozzarella are good with tart berries. Strong cheeses, like sharp cheddar or smoked gouda, are great with apples and pears. Plus, block cheeses are easy to cut into cubes.

If you don’t want to make your own, grab pre-made kebabs on the run. Add them to a lunch, or use them to complement other delicious snack ideas. 

5. Cucumber Sandwiches

Using an egg-free mayonnaise or cream cheese substitute, you can make a fresh sandwich that’s the perfect mid-day pick-me-up. Cucumber sandwiches are classic and simple treats, with layers of crisp cucumbers, a cool spread, and a sprinkle of salt and pepper. Make sure the bread you use is an egg-free option as well. 

To liven things up, mix dill, chives, or other herbs into the spread. For added texture, include sprouts or other leafy greens. Cucumber sandwiches could be the perfect snack for a playdate or summer party when energy starts to dip.

6. Chia Pudding

By soaking chia seeds in non-dairy milk, you can create a pudding-like substance that mixes well with fruit or granola. Add a natural sweetener like honey or maple syrup to make it a special treat. 

This product is naturally egg-free when you make it at home. With commercial chia puddings, be sure to check labels to ensure that they’re egg-free. 

Enjoy Lorissa's Kitchen Egg-Free Meat Snacks

Hopefully, these egg-free snack suggestions have inspired you to try some new and delicious snacks in your home. If you’re interested in adding meat sticks from Lorissa’s to your menu, shop our snacks. Our products are free of the top nine most common food allergens and never contain eggs. We’d love to welcome you to our kitchen!