Food allergies and intolerances can often add to the challenge of lunch-making; several schools even have restrictions in place in this sense. If peanuts and other nuts, wheat, seafood, fish, milk, mustard, eggs, sesame, and sulphites are out, we have suggestions for easy protein lunches that will keep everyone happy and satisfied, at school and at work. Vegans will also love some of these options, given that they are entirely plant-based.

Note that most of the recipes below contain soy.

Yogurt-free protein smoothies

Enjoy all the yummy goodness of smoothies, minus the yogurt. Simply replace this ingredient with silken or dessert tofu. Place it in the blender, along with your favourite fruits, like bananas, berries, peaches, etc., and enjoy! You can drink your smoothie right away or keep it in the fridge for later. For an even cooler protein shake, use frozen fruit. They’re both convenient and economical.

Nut-free snacks

When your stomach starts growling between meals, choose a healthy snack like one of those suggested below.

By the way, if you’re wondering if snacking is a good idea, check out this article and find your answer.

Trail mix

Looking for a nut-free trail mix option? Consider soy! Add roasted, salted soybeans to a dry fruit and pumpkin seed mix for a perfect afternoon snack! Chocolate lovers, add a few 70% cocoa chocolate chips to your mix (it won’t be vegan, however).

Nut-free granola bars

Certified allergen-free products, identified as CAC by the Association québécoise des allergies alimentaires (AQAA), are nut-free and safe for anyone with nut allergies. There are various clearly identified granola bars and cookies available at the grocery store.

Protein recipe ideas

Edamame, green soybeans, are also rich in protein. You can add them to your salads or simply serve them with soy sauce for a snack. Now there’s an easy way to increase your legume consumption! Couscous and quinoa salads, for their part, are delicious when combined with chickpeas and fruit, like raisins.

If you’re looking for more ways to add protein to your diet, why not try nut-free spreads, like Sun butter (sunflower seeds) or Wow butter (soybeans)? Use them as a base (looking out for traces of shellfish and peanuts!) for an easy and quick Asian-style dip to accompany chicken, pork, or beef skewers. Otherwise, hummus and silken tofu also make for delicious dips—just make sure they are unsweetened and unflavoured.

Meat is still a good choice

For lunches, lean meats such as poultry (turkey or chicken) and canned fish (tuna or salmon) make for excellent sandwiches. Those with an intolerance to gluten can turn to bread made with rice and/or soy flour and grains: there are so many to choose from! And elevate your sandwich with cheese (or dairy-free cheese options), tomatoes, nut-free homemade pesto and/or vegan mayo!