Food allergy nutrition can be difficult to manage - especially if you're like me and want a quick-and-easy source of protein after the gym. Chances are that most supplements in the store will contain (or be manufactured in the same facility as) one or more of your allergens. I have a list (along with links) of my favorite top-8 allergy free protein powders and snacks. They're also each compatible with other dietary restrictions or preferences. I'll wrap up by including one of my favorite post-workout meals that's easy to make.
Top Protein Options
I'll start with protein-packed products that are made dedicated top-8 (or more) free facilities. I've enjoyed these different post-lifting snacks and recommend them to anyone who enjoys eating healthy and working out. You can also browse more fitness-related allergy-friendly products in the Allergy Store.
1 - ZEGO Plant Protein
ZEGO's plant protein is a superstar on this list because it's free from the top-12 - making it a strong food allergy nutrition option for a wider audience. It's also low on carbs if you're focused on staying lean. You can mix this powder into a handful of recipes - whether you're making your own protein bars/shakes, or trying something like the recipe I'll share below.
Protein Information: 17 grams per serving Allergen Information: ZEGO's facility is free of the top 12 allergens. They test every batch for cross contact with peanuts, soy, milk and gluten and post the results through the QR code on every package. You can see the results for each batch on their Food Safety tab on our website by scrolling down to the “Allergen Test Results by Batch” heading.
Other Dietary Restrictions: Non-GMO Verified • Certified Gluten-Free • Certified Kosher
They also make a delicious double protein oats snack that I love to mix into a post-workout oatmeal snack when focused on bulking!
2 - OWYN Protein Powder
OWYN makes the list because of their variety of different protein options. Whether you like the convenience of a pre-made shake or prefer mixing your own, OWYN offers a protein supplement that works for you. My personal favorite is their Dark Chocolate shake.
Protein Information: 20 grams per serving
Allergen Information: OWYN works with allergen industry leaders to establish high standards to minimize cross-contact with the top 8 allergens. GLUTEN, DAIRY & SOY FREE: Peanut & tree nut free, egg-free, non-GMO project verified, kosher, free of all artificial colors, flavors & preservatives, lactose free, low sugar content (4G Organic Cane Sugar), no sugar alcohols or stevia
Other Dietary Restrictions: Non-GMO Verified • Certified Gluten-Free • Certified Kosher • Vegan, Paleo • No Preservatives
3 - Enjoy Life Foods Protein Bites
I personally find that I have a sweet tooth after a workout. Enjoy Life Protein Bites are a great way to wrap up a lifting session and satisfy that craving. They're tiny, have relatively high protein, and contain 17 carbs - which is great if you're looking to gain mass. My favorite flavor so far has been their Dark Raspberry.
Protein Information: 6-7 grams per serving (1 whole Bite) Allergen Information: Free-From: gluten, wheat, dairy, peanuts, tree nuts, egg, soy, fish, shellfish, sesame, sulfites, casein, potato, and lupin*
Other Dietary Restrictions: Certified Kosher and Halal, No Artificial anything – just natural ingredients
Nut-Free Post Workout Meal
I've been passionate about lifting for a long time and have been making a conscious effort over the past year to improve my nutrition. This helps me get more out of each weight-training session. One of my favorite post-training combos is mixing protein powder, non-fat yogurt, granola, and fruit.
It's quick, healthy, and tastes great.
The recipe is as simple as it sounds: just take safe-to-eat versions of the following, add them into your bowl, and mix!
1 Serving of Granola - like one of my favorites in the allergy community: Kip's Granola Bark, which is free of the top-8 main allergens, vegan, and certified gluten free
1.5 Servings of Non-fat yogurt