Allergy-Sensitive Foods to Keep Your Fitness Goals on Track

Allergy-Sensitive Foods to Keep Your Fitness Goals on Track

Are you working to change your fitness goals this year? Changing your daily habits to a healthier lifestyle can be a game-changer. When making new fitness goals, though, you will have to take a look at some of the foods you are eating. While this can be an adjustment in its own right, it becomes more difficult for those with food allergies. We want to share a few allergy-friendly foods to fuel your fitness goals.

Allergy-Friendly Foods to Fuel your Fitness Goals

Each of the options below can be adapted to accommodate a variety of special dietary needs. If something is not possible for your needs, try an alternative to make it more allergy-friendly for your dietary needs.

Pre-Workout Snacks

Snacks that are eaten before a workout can be the fuel needed to help you keep going. These pre-workout snacks will give you the energy needed to complete a workout more successfully. While this can fuel your workout, it can sometimes be hard to find items that are safe and healthy for food allergies. It’s important to find options that will fuel up your workout without working against food allergies. Here are a few ideas and a pre-workout snack you should consider to fuel your workout safely.

5 Pre-Workout Snack Ideas:

  1. Fruit Smoothies - Use a safe protein powder to enjoy a pre-workout smoothie.
  2. Gluten-free bread with almond butter or lean meat - Toast some allergy-friendly bread and enjoy it with almond butter or lean meat.
  3. Mixed nuts
  4. Apples with vegan nut butter
  5. Vegan gluten-free trail mix

Allergy-Friendly Peanut Butter Energy Balls 

Adapted from Gluten-free on a Shoestring


  • 2 cups gluten-free old fashioned oats
  • 2 cups unsweetened coconut flakes
  • 1 cup chia seeds
  • ½ cup gluten-free flour
  • ¼ tsp salt
  • 1 ½ cups natural peanut butter
  • ½ cup honey
  • 1 tsp gluten-free vanilla extract
  • 4 oz vegan chocolate chips


  1. Line a large, rimmed baking sheet with parchment paper and set aside
  2. Add oats, coconut flakes, hemp seeds, gluten-free flour, and salt to a large bowl and mix to combine well
  3. Create a well in the center of the dry ingredients and add the peanut butter, honey, and vanilla
  4. Mix until well combined
  5. Add chocolate chips and mix well
  6. Scoop the mixture by the tablespoon onto the baking sheet
  7. Roll each portion into a ball
  8. Place the baking sheet in the refrigerator and chill until firm
  9. Serve chilled
  10. Store the remainder in a refrigerator in a sealed container

Post-Workout Snacks

After a good workout, it can be tempting to reach for a less healthy snack option. This can quickly derail your goals. There is an easy way to skip the less healthy snack options. In fact, making a healthy post-workout snack choice can be fairly easy. We have a delicious post-workout snack you definitely should try out as well as five post-workout snack ideas.

5 Post-Workout Snacks

  1. Peanut butter and bananas on gluten-free toast.
  2. Protein shake - Use a vegan and gluten-free protein shake to avoid allergens.
  3. Avocado toast - Slice avocados and serve on a gluten-free toast.
  4. Vegetables and allergy-friendly hummus - Vegetables such as carrots or celery work well with hummus.
  5. Allergy-friendly crackers with vegan fruit spread or allergy-friendly nut butter. 

Allergy-Friendly Pitas and Hummus

Adapted from Fork and Beans

Pick up an allergy-friendly hummus to go with these pitas.


  • 2 ½ tsp active yeast
  • 2 cups warm water
  • 2 tsp maple syrup
  • 2 tbsp vegetable oil
  • 2 tbsp psyllium husk powder
  • 1 cup of rice flour
  • ½ cup arrowroot powder
  • 1 tsp salt


  1. Mix the warm water, yeast, and syrup together, and allow to sit for 10 minutes undisturbed until frothy
  2. After 10 minutes, add the oil and psyllium to the mix and stir
  3. In a separate, large bowl mix together the flour, arrowroot powder, and salt
  4. Add the wet mix into the dry mix and stir with a wooden spoon until well combined
  5. Cover and leave on your counter in a warm, draft-free zone for 45 minutes
  6. Heat your oven to Bake at 450°F
  7. Divide your dough into 8 equal balls
  8. Line your counter with parchment paper and lightly flour it
  9. Take one ball and using your hands gently create a circle by pushing the dough out from the middle (Don’t completely flatten it.)
  10. Transfer to a baking sheet and bake for 5 minutes
  11. Turn it over and bake an additional 2 minutes until lightly browned
  12. Allow to cool completely before you slice
  13. Serve with allergy-friendly hummus

Snacks for On the Go:

One area where fitness and health goals can quickly get derailed is when you’re on the go running errands. It can be tempting to stop and snag a quick snack that is less healthy. While these snacks can work against your goals, you actually don’t have to go that route. Plan a snack that will keep well on the go. Here is a simple allergy-friendly snack for when you are out and about as well as five other options to take with you on the road.

5 Allergy-Friendly Snacks for On the Go:

  1. Allergy-friendly crackers and hummus
  2. Gluten-free bread and sliced bananas
  3. Allergy-friendly popcorn
  4. Allergy-friendly trail mix
  5. Allergy-friendly jerky

Allergy-Friendly Pretzel Bites

Adapted from Fooduzzi



  1. Preheat oven to Bake at 425°F
  2. Line a baking sheet with parchment paper
  3. Add yeast, water, salt, and sugar to a bowl and whisk until combined
  4. Using a stand mixer, set the dough mixing attachment to medium-low speed and slowly add flour to the mixture until combined
  5. Bring water and baking soda substitute to a boil in a large pot
  6. When the dough is fully combined, turn the dough out onto a floured surface and form a flat circle
  7. Cut into 2-inch strips and then cut each strip into 1 ½ inch bites
  8. Take 5-10 bites and carefully drop them into your boiling water mixture for 20-30 seconds
  9. Carefully remove with a slotted spoon and place on your prepared baking sheet
  10. Sprinkle with desired toppings
  11. Bake 18-22 minutes or until golden brown and cooked inside
  12. Carry in a sealed container or bag when on the go
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