Allergy Free Protein Smoothie


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 won’t put in his mouth. And I know I’m not alone. I’ve had quite a few requests on this blog for kid-friendly, allergy-friendly healthy recipes that will entice your finicky kid to EAT.

Enter the Allergy-Free Protein Smoothie.This recipe was devised to pack more protein, healthy fats, and calories into my son, who like many allergy kids, is a little on the skinny side. 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 involve isolates, concentrates, food dye, and allergens. First order of business? Sourcing an allergy-friendly protein. I’ve tried the rice protein powders and the hemp protein powders on 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 is a great source of allergy-free protein, 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 Agave Sweetened Frozen Dessert. The following smoothie recipe is so yummy that my kids have asked for it every day for the past month. And I’m happy to report, Lennon is looking robust!

Allergy-Free Protein Smoothie

Makes 2 servings

Smoothies are great between-meal snacks, or can stand alone as a meal. Whip up this allergy-free, gluten-free, vegan smoothie in a matter of seconds to pack some extra nutrients into your daily diet, and fill in the gaps. You may replace the frozen dessert with vanilla vegan yogurt if you like, for added probiotics.

1. Combine all ingredients in a blender. Blend on high speed until smooth, pulsing a few times to be sure you 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 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 before consumption. Ingredients and manufacturing practices can change overnight and without warning.

17 Responses

  1. Lindsay says:

    Oooh, I’m glad other people are excited about So Delicious too! I just found their Coconut ice cream this summer. It’s the first store-bought ice ceram I’ve had since developing peanut and tree nut allergies three years ago, and it’s so delicious! For those of you who need it, it’s also dairy-free and soy-free. In place of the rice milk (in the above recipe), you could also use So Delicious unsweetened coconut milk. Literally, the only ingredient is coconut- yay! It has the same consistency and texture as dairy milk. Although I can eat dairy, I’ve enjoyed trying something new and having another option. Thanks for posting this recipe. I’ll try it!

  2. Cybele says:

    Hi Lindsay:

    I love all the So Delicious products. I’m a huge fan of their yogurt too. Enjoy!


  3. Sunshine Burgos says:

    Just a note that not all of the So Delicious Coconut products are soy-free. I don’t remember which flavor exactly, but at least 1 had soy in it.

    With regards to the recipe, it looks yummy and I never would have thought to add sun butter to a shake!

  4. Homa says:

    We just started testing to see if the kids could handle coconut milk. I am just so excited to have a new potential flavor in the mix but we’re taking it slow. When my daughter first tasted the coconut milk she said “Mommy, tastes like ice cream!” 🙂 Speaking of ice cream and bananas, I tried single ingredient banana ice cream (freeze banana slices then throw them in the food processor) this weekend and it was a huge hit with the kids.

  5. Charlotte says:

    Ooh, my kids are going to love this! I’ve been making their smoothies every morning with So Delicious coconut milk. Adding Sun Butter, chocolate syrup, and their favorite So Delicious coconut milk ice cream is going to be like a decadent treat for them! Thank you for such a delicious idea. I think their momma is going to enjoy it, too!

  6. Hi Sunshine:

    Thanks for the tip off on the soy. If you remember which one it is, please come back and let us know! Hope you enjoy the sunbutter.



  7. Hi Homa:

    I always loved frozen bananas when I was a kid. That sounds like a great spin on the theme. Will try!



    • taryn says:

      We do this all the time adding cinnamon and “chocolate” chips. We make big batches to keep in the freezer – it’s a big hit with everyone!

  8. Charlotte, I agree, it’s not just kid-friendly, it’s mom-friendly too!



  9. Krista says:

    Good article and the recipe looks great! Personally, I’ve been making smoothies for the opposite reason – to not gain weight ( I was in a car accident and haven’t been as active as normal). Fortunately, I’m able to eat dairy, so I use regular nonfat yogurt, frozen, unsweetened fruit, a few drops of vanilla and a few sprinkles of Stevia. Delicious, and it keeps me from wanting ice cream.

    For me, the key is those few drops of vanilla – adds so much flavor, it’s easy to forgo all the sugar.

  10. Beth R. says:

    Sadly, Sunbutter isn’t free of soy contamination. They process it in the same vats as soybeans, and while they do a pretty knock up job of cleaning in between, their website tells you there is a small chance for cross contamination. I still haven’t found a sunflower butter that is free of nut/soy traces. 🙁

  11. Mommy2 says:

    I discovered So Delicious dairy free soy free Chocolate Chip Mint icecream this summer, but I believe that is the one with soy. 🙁 I make sure to double check the labels everytime.. My son is allergic to soy/dairy/peanut/egg/wheat and a few others. We also LOVE So Delicious products. I have introduced Sunbutter to my son one time this year. No reaction, but need to take it slow. Thanks for the recipe! I think I will make it for myself first. 🙂

  12. Aubree Affeldt says:

    Good Evening Cybele,
    I just tried your smoothie for my daughter minus the banana and using coconut milk which she can have. What started out as a wonderful new treat didn’t make it that far. I have never tried the Agave Nectar, so for the first time hoping the best, but unfortunately Aria started to have a reaction. Both lips swelled so big within minutes and her tongue as she said was on fire. We gave her an Antihistamine immediately and watched her for the next few hours no further reaction thank goodness and swelling has gone completely. At least I know now that Agave nectar is not an option. But sugar is a good sweetener when needed so we’ll stick to that. Thanks so much though for the wonderful new recipes I look forward to them =0)


  13. Michelle says:

    I believe as far as the coconut based frozen desserts the Mint Chip has soy lecithin in it. (It is very yummy though!) I’m not sure about the other flavors having soy… I stick to the wheat/nut/soy free varieties.

  14. Gagan says:

    Hi Cybele, What brand of Rice milk do you use? I could not find allergy friendly yet. Thanks Gagan

  15. While my kids do not have allergies, I was excited to find this recipe because my picky eater is underweight and I don’t want to give him pediasure.

  16. EK says:

    Thank you so much for this! I joined the allergic bandwagon a few years ago (including the 8 allergens and then some) and I’ve recently decided become fitter, which means I want more muscle mass and while there are vegan alternatives to protein shakes but they use nuts and peanuts, which I can’t touch.

    This is a great recipe and should work just as effectively but I do have one question, could you please point me to an alternative to the chocolate syrup? I am allergic to cocoa as well!

    I will most definitely be purchasing your book!

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