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Need a Peanut-Free Lunch? Here are 13 Protein-Packed Alternatives

By Kyrie Collins, Macaroni KID Highlands Ranch-Parker-Castle Rock-Lone Tree Publisher August 27, 2022

For reasons that aren't entirely clear, peanut allergies seem to be on the rise, both in frequency and severity. As a result, many schools have instituted peanut-free food policies. Parents have relied for decades on the old standby of a peanut butter and jelly sandwich. What else can fill the lunchbox and provide enough protein to get kids through the day?

Remember that meats, cheeses, and eggs should be kept at 40℉ or below so use insulated lunch boxes and ice packs on top of and underneath the container holding these items. Refrigerate and pack as many other cold foods as possible, even things that don't require refrigeration, like applesauce cups. The more cold items you have in the lunchbox, the longer they will stay at an ideal temperature.

1.) If tree nuts are permitted, use almond butter or cashew butter as a peanut butter replacement. If tree nuts aren't allowed either, try a nut alternative like sunflower butter or WOWBUTTER® (soy). Or, give spreadable cream cheese and jelly sandwiches a whirl.

2.) Hummus makes a complete protein because it combines legumes (chickpeas) with nuts and seeds (tahini). Choose from various store brands and flavors, or make your own; it's easier than you might think! Spread some onto a whole-grain tortilla and roll it up, or pack some crackers and fresh veggies for dipping.

3.) Combine black beans (drained), brown rice (cooked), mild salsa, and shredded cheese. Roll up in a whole-grain tortilla, folding in all sides to make a burrito, or serve with tortilla chips.

4.) Chobani® Kids Yogurt Tubes have 5 grams of protein with no artificial colors, sweeteners, or preservatives. Store them in your freezer and pack them in the lunchbox in the morning. They'll be thawed but still cold by lunchtime.

5.) For a freezer-to-lunchbox sandwich, spread a little flavored cream cheese or butter inside a whole-wheat hot dog bun or sandwich roll. Add some deli-sliced ham. Wrap the sandwich in plastic wrap or aluminum foil and store it in the freezer.

6.) Frozen grilled or breaded fully-cooked chicken strips will also thaw and be ready to eat by lunchtime.

7.) Cook and slice brats or sausage (preferably nitrate-free). Skewer them with cubes of cheese and fruit like pineapple chunks or whole berries.

8.) Fill a pita pocket with lunch meat and cheese. Pita sandwiches are easy for little hands to hold.

9.) Cheesy Chicken Rollups is a recently discovered lunchbox favorite and has veggies, dairy, protein, and whole grains!

10.) Cottage cheese with fresh fruit or a little bit of preserves stirred into it is high in protein. I've heard there are even people (like my super-weird husband) who like the taste of plain cottage cheese, but my kids need a little something sweet stirred in.

11.) Decorated hard-boiled eggs aren't just for Easter! What kid wouldn't get excited to find purple and yellow eggs for lunch? Use food coloring in the water to dye them year round and serve them with crackers, baby carrots, and fruit. Add 1/4 teaspoon baking soda to the water when cooking, then show your child how to roll the egg on the table to crack the shell and make them easier to peel. Or crack the egg (but don't peel) before you dye them to make Crackled Eggs. Peel them in the morning before packing the lunch.

12.) Let the drink fulfill the protein part of the lunch. An 8-ounce Horizon Organic Lowfat Milk Box has 8 grams of protein, is shelf-stable, and now has 32mg DHA Omega-3. It is available in chocolate, vanilla, strawberry, or plain (but only the chocolate and vanilla have the added DHA Omega-3). Fill the rest of the lunchbox with finger foods and a treat.

13.) Soup is perfect for the cold winter months! We love our Thermos Foogo leak-proof, BPA-free, 10-ounce thermos that keeps food warm (or cold) for up to five hours. Make soup for dinner and then send the leftovers to school.