Once a food allergen is safely introduced, try to keep it in the diet on a regular basis, at least once (but ideally twice) a week. It is okay if you occasionally miss a week, or if your baby doesn’t eat much of the food when it is offered. The goal is steady exposure over time.

Once they are introduced, common food allergens do not need to be served on their own. They can be mixed into meals, and you can offer dishes that check the box for multiple food allergens at once, such as:

▶ energy balls (peanut, tree nuts)

▶ ground-up granola (peanut, tree nuts)

▶ pancakes (dairy, egg, wheat)

▶ peanut noodles (peanut, wheat)

▶ tofu egg scramble (egg, soy) 

No-Cook Meals with Allergens

Once peanut and tree nuts are safely introduced, mixed nut butter and ground-up granola are convenient ways to maintain exposure to multiple food allergens at once. 

You can buy or make mixed nut butter or ground-up granola from scratch, and use them in meals in different ways. Got bread, fruit, and yogurt? Sprinkle a teaspoon of finely ground-up granola on fruit or yogurt one day, then spread some mixed nut butter on toast on another day, and you’re good to go for the week.

If you need meal ideas with just peanut or a specific tree nut, below are few ideas to try.

Peanut

• swirl peanut butter into porridge

• thinly spread peanut butter on toast

• mix peanut butter and yogurt

• sprinkle ground up peanuts on fruit

• use peanut sauce to dress noodles

Almond

• roll fruit or vegetables in almond flour

• swirl almond butter into mashed fruit

• make dip with almond butter and water

• drizzle almond butter dip on a waffle

• use almond meal in pancakes

Cashew

• stir cashew butter into porridge

• sprinkle ground-up cashew on fruit

• try cashew cheese or cashew yogurt

• mash cashew butter and vegetables

• use cashew cream to dress pasta

Hazelnut

• roll fruit or vegetables in hazelnut meal

• mix ground-up hazelnuts into porridge

• mash hazelnut flour with vegetables

• blend hazelnut and vegetables into dip

• use hazelnut meal in pancakes

Walnut

• roll fruit spears in ground-up walnuts

• mix ground-up walnuts into porridge

• sprinkle ground-up walnuts on yogurt

• mash walnut butter with vegetables

• blend walnuts and vegetables into dip

Meal Ideas with Egg

• mash hard-boiled egg with avocado

• make scrambled eggs any time of day

• toss egg noodles with a favorite sauce

• make egg strips or egg cups to freeze

Meal Ideas with Dairy

• spread cream cheese on toast

• use milk instead to make oatmeal

• whip ricotta cheese to make a dip

• stir shredded cheese into vegetables

• serve yogurt for meat or grains

Meal Ideas with Wheat

• mix wheat pasta with sauce

• cook wheat flour waffles to serve and freeze 

• make couscous mixed with mashed avocado

• keep iron-fortified wheat cereal for quick breakfasts

• serve  naan or pita bread

Meal Ideas with Sesame

• swirl tahini in porridge or yogurt

• drizzle tahini on fruit, waffles, or toast

• mix tahini and lemon to make a sauce

• mash tahini with roasted vegetables 

• stock up on hummus

Meal Ideas with Soy

• try soy yogurt and silken tofu

• use soy milk to make porridge

• mash tofu with scrambled eggs

• crumble firm tofu into grains

• prep some edamame mash to freeze

Meals with Fish & Shellfish

• stock the pantry with canned sardines

• add canned salmon to noodles 

• spread fish salad on a food teether

• flake canned fish from into vegetables

• make fish cakes to serve and freeze