Bad news. According to a new report, American adults are more sensitive to food allergies than ever before. Released by FAIR Health, a nonprofit organization that provides consumers with insurance-related healthcare information, the report details that between the years 2007-2016, anaphylactic food reactions in individuals have risen by 377 percent. Among the top allergens reported were eggs, milk, shellfish, dairy, and nuts.

In the past, having an allergy to these products meant eating out was almost impossible. Eggs are found in most baked goods, and dairy is often incorporated into lattes and cheese. Even vegan cheese is often made with nuts, rendering it unsafe to eat for those allergic to nuts as well as dairy.


Luckily, eating in a way that satisfies your taste buds while adhering to an allergen-friendly diet is easier than ever before. For example, there are a lot of ways that you can make vegan cheese without nuts. Check out 15 Dairy-Free and Nut-Free Cheeses You Can Make at Home to see what we mean. And if you’re looking for soy-free protein on a vegan diet, check out 5 Soy-Free Vegan Foods That Have More Protein Than Beef.

Of course, if you’re looking for some straight-up recipe inspiration, don’t despair. We went ahead and found you some allergen-free, vegan recipes from the Food Moster App for you to try at home!

1. Sunflower Butter Chocolate Chip Fudge

This Sunflower Butter Chocolate Chip Fudge by Sarah Jane Parker is a fantastic quick, small-batch treat when you want a mildly sweet treat. Nut allergies don’t have to be a pain when you have sunflower butter! And if you’re concerned about soy, just make these 3-Ingredient Chocolate Chips! It’s creamy, dense, rich, and can give any delectable treat a nutty flavor. This fudge is so dense that you’ll only need a few bites to satisfy a sweet tooth. If you want more, go for it: love yourself so much that you bathe in this fudge. Do whatever! Chocolatey, nutty, and sweet, this fudge is the bomb.

2. Chickpea Flour QuicheChickpea Flour Quicke [Vegan, Gluten-Free]

As tasty as vegan quiches are, many of them are made with tofu, ruling out anyone with a soy allergy. On top of that, many of them also have crusts that use all-purpose flour, making them unsuitable for those allergic to wheat or grains. Well, this Chickpea Flour Quiches by Chrysta Hiser are the answer to your woes! These little gems are like a chickpea flour omelet in a snackable portable form. Made from chickpea flour and herbs and spices, these portable breakfasts are ridiculously filling, yet surprisingly light.


3. Mediterranean Chickpea FlatbreadChickpea Flatbread

Tasty grain-free bread can be tough to come by. Luckily, there’s this recipe for Chickpea Flatbread by Natasha Condie. This “bread” is made from chickpea flour and is slightly dense, but has a great, crumbly crunchy texture. Depending on the seasoning you use, it can pair well with multiple meals, from pasta to curry.

4. Paprika Cheesesmoked paprika cheese

This Paprika Cheese by Anja Cass is made from oats — yes, oats. It’s nut-free, soy-free, and dairy-free cheese that slices and grates — amazing! This recipe is so easy to make and is great for a cheese platter, on crackers in a toasted sandwich or anywhere where you would normally use sliced or grated cheese. Best of all, it has no nuts or soy-based ingredients so it is a great option for anybody with food allergies ingredients commonly found in dairy-free cheese.


5. Soy-Free Meat Crumbles

This recipe for Soy-Free Meat Crumbles by Ricki Heller is a delicious alternative to the store-bought processed soy-based meat alternatives. The mixture conveys the idea of meat by using whole food ingredients like cauliflower and walnuts with savory seasonings. It’s perfect anywhere where you would typically use meat crumbles like lasagna, meat-free sloppy Joes, and more.

For even more tips on satisfying your appetite in spite of allergies, read 5 Clean, Lean Soy-Free Proteins to Put On Your Plate and How to Plan Allergen-Friendly Meals For a Toddler.


If you’re looking for more delicious and seasonal plant-based recipes, then we highly recommend downloading our Food Monster App, which is available for both Android and iPhone, and can also be found on Instagram and Facebook. The app has more than 8,000 plant-based, allergy-friendly recipes, and subscribers gain access to ten new recipes per day. Check it out!

Lead image source: Paprika Cheese