10 Allergy-Free Foods
While it’s not expected to have to accommodate every dietary restriction and food allergens, it sure is a nice feeling walking into a space you’ve been invited to and discovering that the host has taken the extra step to offer inclusive menu options for a variety of dietary needs so everyone can enjoy their time and not have to leave the event earlier than most because of food.
Allergy-free foods are usually foods free of the top allergens which are: wheat, milk, eggs, peanut, tree nuts, fish, shellfish, soy, and sesame. As of 2023, sesame has become the 9th most common food allergen while all other allergens count as the top 8.
Offering allergy-free foods at your event is essential for ensuring that your guests who have certain allergies have access to safe food on the menu. And yes, you can offer inclusive wedding reception food ideas on a budget!
The last thing you’ll want is to have to deal with someone having an immune system reaction from food on your special day. So today, I’m sharing a round up of allergy-free foods you can add to your menu to accommodate guests.
10 Allergy-Free Foods
Meat
When it comes to finding foods that accommodate most food allergens, adding meats, fruits, and vegetables usually work as great allergy-friendly food options. Just be mindful of the oils, butters, and sauces they’re cooked with as many vegetable oils contain soy, many butters contain milk, and some sauces have a myriad of other top 8 allergens. You’ll also want to refrain from cooking anything in peanut oil or sesame oil. Also, be sure there isn’t a risk of cross contamination in the fryer for example.
Also, if you’re thinking of serving seafood, just be mindful that fish and shellfish is among the top 8 allergens so you’ll want to have other meat options that are more inclusive for dietary needs like beef, lamb, turkey, or baked chicken.
Fruit
You can never go wrong by offering a variety of fruit options for your guests to enjoy who have certain food allergies. If serving charcuterie style, just be mindful about cross contamination risks and avoid allowing the fruit to touch other top 9 allergens like cheese, crackers, or nuts for example.
Vegetables
Vegetables are another great option to serve guests with common food allergies. If cooked, like with the meats, just be mindful of the oils, butters, and sauces being used to cook them in. You can never go wrong with raw veggies as options like baby carrots and celery or even a salad bar for variety. Just be sure to offer an allergy-friendly salad dressing for dipping like a vinaigrette or vegan ranch dressing.
Gluten free grains
Probably one of the trickiest top 8 allergens to avoid at wedding receptions is Wheat. It’s often found in many recipes that call for flour like battered fried foods, bakery goods, crackers, bread and so many others. However, some popular wheat free (and gluten free) grain alternatives that work if you’re looking for a flour substitute are rice flour, oats, corn flour, or amaranth, which are food products that can be found in most grocery stores. All of these options are free from the top 8 allergens and work for those needing gluten free foods. If you’re looking for a side dish alternative to bread or rolls, you can offer rice or quinoa as a great gluten free grain for those looking for gluten free foods.
Dairy free dairy
As I mentioned before, milk is found in so many baked goods and is a common ingredient in many cooked dishes. However, here are a few of my favorite dairy free dairy products that work as great allergy friendly food substitutions.
Country Crock Plant Based Butter
Vegan cream cheese
Duncan Hines boxed cake (only contains wheat) and icing (many are free from all top 9 allergens)
Nestle toll house has great allergy free Plant based chocolate chips and so does Enjoy Life
Allergy-friendly sauces
Ketchup
Mustard
BBQ sauce (free from wheat and soy)
Pasta sauce (free from milk like from the allergy-friendly Barilla brand)
Vegan mayo (free from egg, soy, and milk)
Vinaigrette
Vegan ranch dressing (free from egg and milk)
Honey
Allergy-friendly pasta
Surprisingly, many pastas contain egg, so when wanting to be allergy friendly, you’ll want to look for vegan pasta from a friendly brand like Barilla, which also makes some Gluten-free (wheat free) pasta as well.
Other starches
Corn, potatoes, and sweet potatoes are all great allergy friendly foods you can serve. You can also expand on these and offer plain popcorn, French fries, plain potato chips, and sweet potato snacks as additional options.
For more snack ideas, you can consider these low carb crunchy snacks.
Allergy-friendly cooking oils
Like I mentioned earlier, Country Crock Plant Based Butter is a trusty favorite for those looking for a vegan and dairy free butter alternative that’s also free from peanuts, tree nuts and fish/ shellfish.
You can also reach for canola oil, which is a corn based oil that’s typically safe for those with food allergies.
Allergy-friendly dessert
Candy like skittles, sweet tarts, taffy, and more all allergy friendly ideas for those with a sweet tooth.
For a frozen treat, you can serve up Sorbet, fruit popsicles, Italian ice or an oat milk based ice cream like from the Oatly brand.
Other dessert options can include dairy-free Marshmallows like in Homemade Rice Krispies.
You’ll also want to be sure to include chocolate that’s peanut, tree nut, and milk free.