Safe Substitutes for Nut AllergiesFebruary 20, 2023

People with nut allergies can be allergic to nuts such as almonds, hazelnuts, Brazil nuts, and walnuts. Contrary to popular belief, peanuts are not a nut but are considered a legume and can cause an allergic reaction. Some people with an allergy to tree nuts can also be allergic to peanuts, so it’s essential to check with your doctor to confirm your allergies.

Peanut allergies can cause life-threatening anaphylaxis. This allergic reaction can cause vomiting, rash, difficulty breathing, and more. Whether you have a tree nut or peanut allergy, you may be looking for safe substitute snacks to enjoy.

Nut alternatives for allergies Sunflower or Pumpkins Seeds

If you are allergic to peanuts and tree nuts, you can use sunflower and pumpkin seeds for homemade granola bars, nut bread, and seed butters. Additionally, you can roast these seeds with seasonings of your choice for a crunchy snack.

Beans and Chickpeas

If you are allergic to peanuts but need them for a recipe, you can use roasted soybeans and chickpeas to get more of a peanut taste and texture. You can also roast them with different herbs and spices to create a healthy crunchy snack.

Cookie Butter

If you have a sweet tooth or want to make a dessert for a loved one with a peanut allergy, you can use cookie butter as a substitute to make a creamy, peanut butter-style dessert. Cookie butter can be purchased in stores, or you can make it yourself. Combine one cup of sunflower seed butter, two teaspoons of pumpkin pie spice, and two tablespoons of maple syrup.

Sunflower Seed Butter

Sunflower seed butter is a type of creamy food spread that is created by churning fat globules until it becomes a smooth spread. This process is done with peanuts and other nuts but can also be done using sunflower seeds for those with nut allergies.


Tahini is another great substitute for a nutty, toasted flavor for those with peanut allergies. This is a spread made using oil and sesame seeds and does not contain sugar, making it a great spread to pair with jelly or honey on a sandwich. Tahini is available at most stores but can also be made using two cups of toasted sesame seeds ground up with two tablespoons of olive oil in a food processor. Tahini will last in the refrigerator for about a month.

Food Allergy Testing Services in Pittsburgh

Whether you have a food allergy or suspect you do, we can help! The team at Allergy & Clinical Immunology Associates can perform allergy testing while also providing food allergy treatment to patients in Pittsburgh and the surrounding areas. Contact us today to learn more!