Managing pediatric food allergies during the holidays

The holidays are full of fun, family and food. But for families managing food allergies or sensitivities, this season can be tricky. Whether your child has a diagnosed allergy or just doesn’t feel great after eating certain foods, here are simple ways to keep them safe and included. 

Start with a diagnosis 

Before changing your child’s diet, talk to a board-certified allergist. Many kids are told they have food allergies when it’s really a sensitivity or something else. A true diagnosis helps you avoid cutting out foods that may be safe and gives your child more freedom. 

Understand food sensitivities vs. allergies 

Food sensitivities can cause stomachaches or headaches. Food allergy symptoms include more serious reactions like anaphylaxis. Common food allergens include: 

• Milk 
• Eggs 
• Peanuts 
• Tree Nuts 
• Soy 
• Wheat 
• Sesame 
• Fish 
• Shellfish 

Knowing the difference helps you make better choices during holiday meals and parties. 

Learn to read labels 

Reading labels is key to holiday food safety. Watch for phrases like “may contain” or “processed in a facility with…” These don’t always mean the food is unsafe. Ask your allergist what’s OK for your child. Also, look out for hidden allergens in frostings, meringues, baked goods and homemade treats. If you’re unsure, skip it or bring your own safe option. 

Pack an allergy emergency kit 

Always travel with your child’s emergency kit. It should include: 

• Epinephrine (like an EpiPen or nasal spray) 
• Antihistamines (Zyrtec, Allegra or Claritin — not Benadryl) 
• A food allergy action plan 

You can ask your allergist for a copy of the plan or find one online. 

Talk to hosts and teachers in advance 

Let people know about your child’s allergy before the event. This helps avoid surprises and keeps your child from feeling singled out. You can say something like, “My child has an egg allergy. Is there anything we should avoid?” 

Celebrate without food 

Not every party needs snacks. Try games, crafts or small gifts instead. If food is part of the event, homemade items can be risky. If you bring something, know the ingredients well and avoid common allergens. 

Help your child feel included 

Kids with food allergies may feel left out. You can help by: 

• Teach them what’s safe to eat. Empower your child with the knowledge of their allergy so they know what they can and should avoid. 
• Avoid over-restriction. There’s no need for a separate table if they understand their allergy and can manage it. 
• Give positive encouragement. Let them know their allergy doesn’t make them different — it makes them strong and smart. 

Try these allergy-friendly holiday recipes 

Pumpkin Cookies 

Ingredients: 

• 1 box allergy-free white or yellow cake mix 
• 1 can (14 oz) pumpkin puree 
• 1 tbsp pumpkin pie spice 
• 1.5 cups allergy-friendly chocolate chips 

Directions: 

Preheat oven to 350°F. Mix all ingredients in a bowl until smooth. Scoop dough onto a baking sheet and bake for 10 minutes. Let cool for 3–4 minutes before transferring to a rack. 

Nacho Not-So-Cheese 

Ingredients: 

• ½ cup soaked sunflower seeds 
• 1 sweet potato, cubed 
• 1 carrot, chopped 
• 1 red onion, quartered 
• 1 clove garlic 
• 1 tsp mustard (omit if allergic) 
• ½ cup nutritional yeast 
• Juice of 1 lemon 
• 2 tbsp pickled banana peppers 
• 1½ tsp salt 
• ½ tsp paprika 
• ½ cup water 

Directions: 

Roast veggies at 400°F for 30 minutes. Boil sunflower seeds for 10 minutes. Blend all ingredients until smooth. Add water to thin if needed. Use as dip or pasta sauce. 

Chocolate Sunflower Cups 

Ingredients: 

• ½ cup sunflower butter 
• ¼ cup confectioner's sugar 
• ¼ tsp salt 
• 1 cup allergen-free mini chocolate chips 

Directions: 

Mix sunflower butter, sugar and salt. Roll into 12 balls. Melt chocolate. Layer chocolate, sunflower ball and more chocolate in mini muffin liners. Chill for 1 hour. 

Soy-Free Orange Chicken 

Ingredients: 

• 1½ cups water 
• 2 tbsp orange juice 
• ¼ cup lemon juice 
• ⅓ cup rice vinegar 
• 2 tbsp balsamic vinegar + dash of salt 
• 1 tbsp grated orange peel 
• 1 cup brown sugar 
• ½ tsp ginger 
• 2 tbsp chopped celery 
• 3 tbsp arrowroot + 2 tbsp water 
• 2 chicken breasts, cubed 
• Stir-fry veggies 
• 3 cups cooked rice 
• 3 tbsp olive or canola oil 

Directions: 

Boil sauce ingredients. Cool and marinate chicken in ⅔ cup of sauce. Stir-fry chicken and veggies. Thicken remaining sauce with arrowroot. Combine and serve over rice. 

Holiday Fudge 

Ingredients: 

• ½ cup cocoa powder 
• 3 cups allergen-free confectioners’ sugar 
• ¼ cup rice or coconut milk 
• 8 tbsp palm oil shortening or allergen-free margarine 
• 1 cup allergen-free chocolate chips 
• ⅛ tsp salt 
• 1 tbsp vanilla extract 

Directions: 

Line an 8x8 pan with parchment. Mix cocoa and sugar. Melt milk, shortening and chocolate. Stir in salt and vanilla. Add dry mix slowly. Spread into pan and chill 4+ hours. Cut into squares.