For those who grew up eating peanut butter and jelly sandwiches daily, a peanut allergy can feel like a major lifestyle shift. Favorite foods like peanut butter cups, many cereals and granola bars may be off-limits. If you’re a parent of a child with a peanut allergy—or if your child has a friend with one—you might not know what’s safe when it’s time to pack lunch.
To help, we’ve gathered information on the best peanut-free spreads and essential allergy precautions.
Understanding peanut and tree nut allergies
Peanut allergies can range from mild to life-threatening, and in some cases, they aren’t the only concern. Many people with peanut allergies also react to tree nuts, making it important to understand the difference.
The difference between peanuts and tree nuts
Peanuts are not actually nuts—they're legumes, meaning they grow underground like beans and lentils. Tree nuts, on the other hand, grow on trees and are enclosed in hard shells.
While some people are allergic only to peanuts, others also react to tree nuts. Common tree nuts include:
- Almonds
- Cashews
- Walnuts
- Pecans
- Macadamia nuts
- Hazelnuts
- Pistachios
- Brazil nuts
Since peanut and tree nut allergies can be severe, consulting a doctor or allergist for testing and guidance is essential. In both cases, strict avoidance is the safest approach.
Peanut-free spreads: Tasty alternatives
Fortunately, there are plenty of peanut-free spreads available that provide similar textures and flavors. Here are some popular options:
- Sunflower seed butter – A nut-free alternative with a creamy texture and slightly sweet taste.
- Soy butter – Made from soybeans, this spread is high in protein and peanut-free.
- Pea butter – Made from golden peas, it's a safe option for those with nut and soy allergies.
- Tigernut butter – Despite its name, tigernut is a tuber, making it nut-free and allergy-friendly.
- Watermelon seed butter – A unique, protein-rich alternative with a mild taste.
- Pumpkin seed butter – Packed with healthy fats and vitamins, this option is safe for nut allergies.
Important: Some alternative spreads, such as almond, cashew or hazelnut butter, are not safe for people with tree nut allergies. Always check labels and consult an allergist before trying a new product.
Safety tips for managing peanut allergies
Because accidental exposure to peanuts can be dangerous, it’s essential to take precautions at home, school, and in social settings.
- Educate your child – Teach them about their allergy and how to say, “I can’t eat that,” if they’re unsure about a food.
- Wear a medical ID bracelet – This helps ensure first responders and others are aware of their allergy in an emergency.
- Carry emergency medication – An epinephrine auto-injector (such as an EpiPen) should always be on hand.
- Pack safe snacks – Sending nut-free snacks with your child can prevent accidental exposure and help them feel included.
- Use a chef card at restaurants – These cards inform restaurant staff of your child’s allergy to help prevent cross-contamination.
- Read labels carefully – Even if peanuts aren’t listed as an ingredient, look for warnings such as "processed in a facility that handles peanuts."
- Prevent cross-contact – Avoid using the same utensils or surfaces for peanut-containing and peanut-free foods.
Peanut allergies can be stressful, but with the right knowledge and precautions, you can help keep your child safe and ensure they enjoy a variety of delicious, peanut-free foods. If you have concerns or need guidance, consult an allergist or a registered dietitian.
Recommended reading
- Anxious About Food Allergies? 6 Ways to Build Confidence
- How to Spot Dangerous Allergens Hiding in Your Food and Drinks
- How to Manage Food Allergies at Home and While Traveling
