Nut Free Protein Bars

Protein bars are a convenient, filling snack—especially on the go. But if you or a loved one has food allergies, you might be wondering: Are there nut free protein bars? The answer is yes—some are even free from most or all of the top 9 allergens. In this post, I’ll share some of the best allergy-friendly options and how they stack up nutritionally.

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Finding grab-and-go snacks that are nutrient-dense, satisfying, and free from nuts and other top allergens can be a real challenge—especially for families managing multiple food allergies.

When my son traveled with his high school band to Hawaii, I became determined to find protein bars that were both safe and substantial enough to keep him fueled during long travel days when allergy-friendly food options might be limited.

In this post, I’m sharing what I look for in a protein bar—from ingredients to nutritional value—plus a list of our favorite allergy-friendly options that are free from the top 9 allergens and pack at least 6 grams of protein per serving.

Jump to:

• Why a protein bar?
• How can I get protein without nuts?
• What to look for in a protein bar
• 5 allergy friendly nut free protein bars
• Nut-Free & Allergy-Friendly Snack Recipes
• In summary

Why a protein bar?

Protein bars typically contain more than just protein—they also include carbohydrates and fat. This combination of macronutrients helps create a more balanced and satisfying snack or mini-meal.

Think about how you feel after eating something made mostly of carbohydrates, like plain crackers. You might feel full for a moment, but that feeling doesn’t last long.

That’s because refined carbs without fiber are digested quickly and don’t keep you full. When carbohydrates are paired with protein, healthy fats, and fiber, they digest more slowly, providing longer-lasting energy and helping you feel fuller, longer.

How can I get protein without nuts?

While nuts are a good source of protein, many protein foods are nut free including:

• Meat (pork, beef, poultry, etc.)
• Fish and shellfish
• Eggs
• Dairy products
• Legumes (beans, peas, lentils)
• Seeds (pumpkin, sunflower)
• Grains like quinoa and buckwheat also have complete protein

You might have noticed that many of these protein sources, like eggs, soybeans, fish, shellfish, and dairy, are common allergens. And many protein bars include ingredients from those foods, especially peanuts, tree nuts, eggs, soy, and dairy. This can make finding an allergy friendly option a challenge.

What to look for in a protein bar

Like most things related to nutrition, there isn’t a one-size-fits-all approach to choosing the best protein bar. The following are some things to consider when making your selection.

Ingredients and allergens

For those of us managing food allergies, ingredients are the #1 thing we’re looking at because the food has to be safe to eat, first and foremost.

Food labeling laws require that the top 9 food allergens be clearly stated on the label. So, the first thing to look at is the ingredient list and whether any of the allergens you’re avoiding are in the product.

Next, look for advisory statements (may contain traces of… or packaged in a facility with…) on the label. Whether you choose to eat something with an advisory statement for an allergen you are avoiding is a personal choice based on your comfort level. If you’re not sure, ask your allergist for guidance.

It’s important to note that my use of the term “nut free” in this article means free from peanuts AND tree nuts.

Peanut allergy and tree nut allergy are not the same but they're often lumped together. This is partly because of the often high risk of cross-contact in manufacturing of these foods.

Nutrition

I’m a Registered Dietitian so I’m always breaking down food labels but it’s not always black and white. When someone asks, “Is this healthy?” my answer is, “It depends.”

So, what does it depend on? I consider a number of things but one of the most important questions to ask is: What do you want the food to do for you?

Do you want it to give you quick energy? Do you want it to stick with you for a while? Is it purely for enjoyment? (And, by the way, that’s totally fine!)

There are lots of factors to consider. 

Protein

When I’m looking for a protein bar, I want it to have a good amount of protein! The bars I’ve chosen for this list are not just granola bars with a gram or two of protein. They have at least 6 grams per bar, and most are higher. 

This can be challenging to find without nuts and other common allergens.

The source of protein is also a consideration. As mentioned above, many protein sources are common allergens. And many more aren’t necessarily common allergens but may not be suitable for you. 

For example, pea protein is a common protein source in many "allergy-friendly" products. It’s not considered a top allergen, but if you have an allergy to other legumes like soy or peanuts, you might be avoiding it.

Carbohydrates

Carbohydrates sometimes get a bad rap but they are the body’s main source of energy. Are some carbohydrates better than others? Absolutely! Carbohydrates from whole grains like whole wheat, brown rice, and quinoa have a good amount of fiber, which makes for a “slow burn”. 

Refined carbohydrates with little to no fiber burn like paper in a fire. The flame is intense at first, but burns out quickly. On the other hand, complex carbohydrates with fiber burn like a big log of wood. It burns slowly and keeps the fire going longer. This is what we want when choosing carbohydrate foods.

Added sugars are carbohydrates that we want to limit and come from ingredients like cane sugar, corn syrup, honey, and agave. Watch food labels for “contains x grams of added sugars” and keep that number as low as possible. 

If a protein bar is low in added sugars but still tastes sweet, it may contain sugar substitutes like sucralose, aspartame, stevia, or monk fruit—or it might be sweetened naturally with dried fruit like dates. Personally, I’m not a fan of the taste of sugar substitutes, so I tend to avoid bars that include them.

Fats

I have mentioned the other two macronutrients, protein and carbohydrates, so I'd better not leave out fat! Fat helps us feel more satisfied with meals and, let’s face it, it makes food taste better.

I look for foods that are low in saturated fats. The bars on this list all have protein from plant sources that mostly provide healthy, unsaturated fats. 

Some bars are even good sources of omega-3s—essential fatty acids that support heart health and help reduce inflammation. Omega-3s are commonly found in fatty fish like salmon and tuna, as well as in seeds such as flax, chia, and pumpkin.

Taste and texture

Just because you have food allergies doesn’t mean food shouldn’t taste good, right?!

Some protein bars are meant to be meal-replacements and have a large amount of isolated protein. This means the bar contains a protein powder.

Other bars are higher in protein from whole foods that provide it such as seeds. In my opinion, these tend to have a better texture that’s not chalky like those that are mostly isolated protein.

Of course, taste and texture are subjective. What I like might not be your cup of tea! 

5 allergy friendly nut free protein bars

Now, without further ado, let's dive into the brands! I’ve reviewed ingredient lists and manufacturing practices for each one and am sharing what I found here. That said, ingredients and facilities can change—so always double-check labels to make sure a product is safe for your specific allergies.

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Nut-Free & Allergy-Friendly Snack Recipes

Prefer to make your own snacks? Here are a few easy, allergy-friendly recipes you can whip up at home!

I especially love making the nut-free granola bars and no-bake energy bites before road trips—they’re easy to pack, hold up well, and keep everyone fueled on the go.

In summary

The good news? Nut free and allergy-friendly protein bars do exist! These convenient snacks offer a balanced mix of protein, carbohydrates, and healthy fats to help keep you full and energized on the go.

While many protein bars contain nuts or other common allergens, there are safe and delicious options out there—some even free from all top 9 allergens.

Just a quick reminder: always check ingredient labels before purchasing, as formulations and manufacturing practices can change.

Do you have a favorite nut free protein bar? Or know one I missed? Share it in the comments—I’d love to hear from you!