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5-Ingredient, Allergy-Free Protein Smoothie (Picky Eater-Approved)

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Do you have a picky eater in your household? I know I do. My food- allergy kid, Lennon, is very “particular” about what he will and will not put in his mouth. And I know I’m not alone. I’ve had quite a few requests on this blog for kid-friendly and allergy-friendly healthy recipes that will entice your finicky kid to EAT. Enter the Allergy-Free Protein Smoothie. This recipe was devised to pack my son, who like many allergy kids, is a little on the skinny side with more protein, healthy fats, and calories. Last month, our new pediatrician instructed me to start feeding Lennon Pediasure and more nuts. I reminded her that he has a tree nut allergy, and pointed out that Pediasure is full of artificial flavors and colors.

I decided there must be a shake solution that didn’t contain isolates, concentrates, food dye, and allergens. First order of business? Sourcing an allergy-friendly protein. I’ve tried the rice and hemp protein powders for my kids, and still can’t seem to disguise them.

So I turned to my favorite allergy-free, kid-friendly protein: sunflower seed butter! Sunflower seed butter packs in 7 grams of protein per 2-tablespoon serving and is rich in Vitamin E.

I then pulled from my arsenal of other allergy-free staples: dairy-free soy-free milk, a banana, a little allergy-friendly chocolate syrup for color and allure, and last but not least, So Delicious Coconut Milk Frozen Dessert. The following smoothie recipe is so yummy that my kids have asked for it everyday for the past month. And I’m happy to report Lennon is looking robust!

What would you like converted to allergy-free for your kids? Is there a special meal you’ve been missing? Let me know in the comments section below!

Allergy-Free Protein Smoothie

Makes 2 servings

Smoothies are great between-meal snacks or stand-alone meals. Whip up this allergy-free, gluten-free, vegan smoothie to pack in extra nutrients to your daily diet. For added probiotics, replace the frozen dessert with vanilla vegan yogurt.


4 Tbsp. sunflower seed butter (try SunButter)

1 banana

1 cup rice milk (or hemp milk, or try my Sunflower Seed Milk recipe)

4 tsp allergy-friendly chocolate syrup (try Ah!Laska Organic Chocolate Syrup)

2/3 cup Purely Decadent Vanilla Bean Frozen Dessert (made from coconut milk)

1. Combine all ingredients in a blender. Blend on high speed until smooth, pulsing a few times to be sure to incorporate the banana. Pour into 2 glasses and serve.

Allergy-Free Protein Smoothie
© 2011 by Cybele Pascal

(Please note that all my recipes are completely free of all top allergens (wheat, dairy, soy, eggs, peanuts, tree nuts, sesame, fish, shellfish, and gluten), so as many people as possible can enjoy them. Additionally, all the ingredients are available at Whole Foods, and online at Amazon.com. If you have trouble finding something, let me know and I’ll help you find it.)

SAFETY NOTE: Because each person's food sensitivity and reaction is unique, ranging from mild intolerance to life-threatening and severe food allergies, it is up to the consumer to monitor ingredients and manufacturing conditions. If manufacturing conditions, potential cross contact between foods, and ingredient derivatives pose a risk for you, please re-read all food labels and call the manufacturer to confirm potential allergen concerns beforeconsumption. Ingredients and manufacturing practices can change overnight and without warning.

Cybele Pascal is the award-winning author of "The Allergen-Free Baker's Handbook" and the "Whole Foods Allergy Cookbook." She lives in Los Angeles with her food-allergic family: husband Adam, sons Lennon and Monte, and their dogs, Izzie and Carly (who also has food allergies). Please visit her website at CybelePascal.com.

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Comments (23)

  • Thanks for the recipe! Between my three oldest I deal with wheat/gluten and dairy allergies everyday, this is a smoothie I know they would love and Ivan make for all of them at once. Though I may try using almond or cashew butter in place of the sunflower butter, being its what we have at home now...Thanks again!

  • Well it's for my big kid... his favorite food of all time is Angel Food Cake but along with gluten and dairy he has recently discovered he reacts to eggs and corn. Funny thing he doesn't really like cakes of any kind except Angel Food!! LOL I will diff try this smoothy on my picky daughter she really needs a healthy quick protein hit during the day sometimes.

  • We are big SunButter fans, too! To add healthy fats, I like to add a hit of organic canned coconut milk. My kids love pumpkin pie smoothies, too. We try to stay away from the added sugar in a chocolate syrup. If I have to disguise the color, we add blueberries. Date/banana/sunbutter is another fave at our house!

  • Love SunButter and Purely Decadent coconut milk ice cream! This sounds so good, I can't wait to try it!

  • Keri:

    Date/Sunbutter/Banana sounds delicious too! I'll give it a try.



  • I'm making this and sharing the recipe with my food allergy friends. Thank you. My peanut and tree nut allergic son needs the extra protein and calories too.

  • Cybele, Thanks again for your great cookbooks. My copy of The Allergen-Free Bakers Handbook is already covered in flour and goo, with sticky note tabs on sooo many pages.

    You know what I need? A basic muffin recipe, that can be changed up depending on what my kids want to eat. In the style of your second cookbook, that is. Not too sweet, maybe with agave nectar instead of sugar so it can be an everyday thing....Today they wanted chocolate chip muffins, and I wasn't sure which basic muffin recipe to modify. I used the gingerbread, and left out the ginger, and they were good, but maybe too apple-y for the chocolate chips??? The blackberry quinoa ones, and the blueberry, seem to be a bit too specialized for easy modification, and the cranberry ones too, and they're pretty sweet.....Any help? This seems like a "gimme" for you -- but would be a great help to me, because now the other two out of three kids should follow egg, dairy and wheat free.....

  • Thanks Elizabeth! Hope your son likes it. Let me know what else he might like :)

  • Hi Kat:

    That's a sensible request. I'll certainly give it some thought for you!

    all best,


  • Cybele,
    Would you try your hand at an allergen-free pita bread recipe? In addition to all the regular allergens, my kids also can't have corn, sesame, or oats. Not to ask too much, but I'd love one that could be made in quantity and frozen.

  • [...] household,” says Pascal. “Except for the Magic Bullet, perhaps. This is a great way to make shakes for my food-allergic son.” Pascal also swears by her microplane, her mixing bowls from Crate and [...]

  • Sour cream! No soy, no dairy, no garlic, no tapioca (that's a new one, sadly).
    I love your recipes Cybele. You're very much helping me live gracefully with my intolerances.
    I just wish I could have Daiya! Your broccoli 'cheddar' soup is calling me but I can't have tapioca any more than I can have dairy or soy!

  • Hi Cybele,

    I am not sure I am posting in the correct spot. Anyway I would love the rolled sugar cookie recipe.

    Thanks for doing it.


  • Hi Harriet:

    I'm doing your cookies. Look for them next monday!



  • [...] recipe is for Harriet, who asked for dairy-free, egg-free sugar cookies she could roll and cut out with her kids, and [...]

  • Regarding the basic muffin recipe I requested, I just wanted to give you some feedback from the trenches. I told you I thought the Gingerbread muffins to be a bit too apple-y, but my kids don't agree. I've been making those, leaving out the ginger, and substituting chocolate chips for the raisins. For blueberry, my kids don't seem to like the texture of the millet, and they've requested that I make blueberry using the same recipe as the "chocolate chip" muffins. So....our Basic Muffin Mix is the Gingerbread Muffins minus the ginger. Subbing in what ever for the raisins. Thanks!

  • [...] most recent request came from Cathy, who in addition to avoiding the top eight allergens, also must say no to corn, sesame, and oats. [...]

  • i recently found out that i am alergic to dairy and egg whites. I love to cook and bake. I have a few favorite recipes that i love to bake. one is a carrot cake, the best i have ever had. here is the recipe can you tell me what i can use in place of the eggs and cream cheese without drying it out, this recipe would be worth the pain if it just didn't take weeks to go away. Please help

    2 cups all-purpose flour, plus more for pans
    2 cups sugar
    2 teaspoons baking soda
    2 teaspoons ground cinnamon
    1 teaspoon salt
    4 eggs
    1 1/2 cups vegetable oil
    3 cups grated carrots
    1 1/2 cups chopped pecans, optional

    2 (8-ounce) packages cream cheese, room temperature
    1 stick salted butter, room temperature
    1 (16-ounce) box powdered sugar
    1 teaspoon vanilla extract
    1/2 cup chopped pecans

  • my daughter is 6 and is allergic to everything! she is very picky. we just found out she is now allergic to soy, shellfish, nuts and tree nuts. she is also lactos. she eats only pop corn chicken, chcken tenders, sor meat. did i also mention she has oral allergies as well so no apple skins, pineapple, strawberries,pears, mangos,plums, and i just found out that cocnut is considered a nut. ugh. so hard to find anything she is able to eat or will eat. so picky. please if you have any suggestions please i beg of you to help me. thank you.

  • Hi,
    My son is 5 and half years old and he is a very picky eater. He only eaten limited foods that he likes and eat the same food everytime. Macaroni & cheese with bacon, rice and spam, pizza, chicken mcnugget and fries and he eats just enough to fill up his tummy but not fully eat like other kids. That's basically all the foods in his lunch & dinner list. I have offer and try him with other foods/fruits, but he refussed and gagged. His pediatrician recommeded to put him on Pediasure due to his underweight. He had been on mixed of half pediasure & half 2% milk but I haven't seen any improvement on his weight or his picky eating habits.
    I just enrolled him in this preschool day care and the teacher there told me that my son can be allergic to milk that I didn't know that makes him lazy to eat or try other foods. Is this true??? Per my understanding if a person allergic to milk they will have diahrea/vomitting/ rash, or some source off allergic. My son hadn't show any of those sign accept for picky and not willing to try foods and eat in small portion.
    Please provide me advices, I am very frustrating and will do anything to get him over with his picky eating.
    Thank you for any advice that you provide.


  • This is not "allergy free" I am extreamly allergic to bananas as are many people with latex allergies.

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