The Ultimate List of Alpha-Gal Friendly Snacks (2024)

The information provided on this site is based on my personal experience living with alpha-gal syndrome. I consistently cite and link to expert sources, but nothing published on this site should be perceived as medical advice.

Alpha-gal sensitivities vary by person. You should understand your dietary restrictions, making any adjustments needed, and directing any questions to your physician.

Also known as the alpha-gal allergy, red meat allergy, or tick bite meat allergy, alpha-gal syndrome is a tick-borne food allergy. After being bitten by the lone star tick, some unlucky people develop an allergy to mammalian meats, like beef, pork, bison, and lamb. Alpha gals can also be allergic to mammalian dairy products made from cow’s milk, sheep’s milk, and goat’s milk and by-products made from mammals, like tallow, gelatin, collagen, and glycerin.

According to the American College of Allergy, Asthma & Immunology (AAAAI), food allergies are most common in babies and children. However, they can appear at any age. And, because alpha-gal is a tick borne illness, I wasn’t surprised to learn it’s the number one cause of adult-onset food allergy in the Southern US, the lone star tick’s stomping grounds.

As you can imagine, being suddenly allergic to mammalian meat (and possibly more) can exclude a lot of former favorites from an omnivore’s diet, including snacks. So, based on my experience with living with alpha-gal, I’ve created this list of alpha-gal friendly snacks.

Important Notes About This List of Alpha-Gal Friendly Snacks

As you use this list to select alpha-gal friendly snacks, it’s important to note the following:

1. The alpha-gal allergy is not a one-size-fits-all condition. That means alpha-gal safe foods can vary from person to person. This article provides more information on what’s safe, what’s off-limits, and what’s potentially risky when following an alpha-gal diet.
2. Because the American Academy of Allergy, Asthma & Immunology says that most people with alpha-gal can tolerate “moderate, lean dairy,” some of the snacks on this list include dairy. If you are an alpha gal who avoids dairy, please choose vegan alternatives or skip those recommendations.
3. As a general rule, vegan snack foods are safe for alpha gals. However, if you are sensitive to carrageenan, be sure to read the ingredients list and avoid any vegan products that include this plant-based carrier of the alpha-gal epitope.
4. Highly sensitive alpha gals should also know that because there is no federal legal definition of “vegan” in the United States, food manufacturers are free to use it as they like. To ensure that your vegan foods are completely free of animal and dairy ingredients, look for products that have been certified by Vegan.org, The Vegan Society, or VegeCert.

Related Article: What is Carrageenan (And Why Should Alpha Gals Avoid It)?

Every fruit and vegetable under the sun is alpha-gal friendly. So when you snack on a rainbow of options, from red cherry tomatoes to purple seedless grapes, you don’t have to worry about an alpha-gal allergic reaction.

Because there are thousands of varieties of fruits and vegetables around the world, I have not listed all of them. Rather, I’m sharing some of my favorites.

“Fruit is one of the best vegan energy foods! Fruits are packed with a combination of fiber, beneficial natural sugars, and water, which are exactly what the body needs to maintain optimal energy levels. They also contain important micronutrients, antioxidants, and phytochemicals like vitamin C. These beneficial compounds in fruit reduce levels of free radicals in the body and have an anti-inflammatory effect!”

— Stephanie Wells, MS, RD, ACSM-CPT, Thyme to Go Vegan Nutrition Services

Not only are celery sticks low in calories, but they are full of fiber, which helps you feel full. Enjoy them plain or stuffed with a little cream cheese or peanut butter for added flavor and protein.

Sage Advice: If you go the cream cheese route, I recommend sprinkling a little Everything but the Bagel seasoning on top for added crunch.

"Veggies with hummus dip are my favorite snack because one tablespoon of hummus contains 1.2 grams of protein and it can be made at home or purchased in a variety of flavors."

— Margaret Smith, Registered Nurse and Home Chef

Bell peppers contain up to 92% water, making them a hydrating snack that’s also sweet and crunchy. They are packed with vitamins A and C and can be enjoyed with little to no prep. When a snack attack hits, reach for a bag of sweet mini bell peppers, or cut the larger variety into strips, perfect for dipping into hummus.

Sage Advice: Here’s the best way to cut a bell pepper into strips!

Considered a superfood in the vegan community, chickpeas are a great way to add protein to your alpha-gal diet. Crispy chickpeas come in several flavors, from sea salt to Korean BBQ. If you’re not sure which to pick, try this variety pack.

Sage Advice: Looking for more alpha-gal friendly snacks? Check out this list of gluten-free dairy-free snacks.

This movie classic is a great alpha-gal friendly snack. While you can certainly eat vegan microwave popcorn, like Orville Redenbacher’s simply salted popcorn, it’s just about as easy to whip up a batch using an air popper or Whirley-Pop.

Charge up your freshly popped corn with Kernel Season’s seasoning spices in flavors like caramel corn, white cheddar, and cheesy jalapeno. Just note that some flavors include dairy products like butter, buttermilk, and cheddar cheese. If you are an alpha gal who avoids dairy, top your popcorn with vegan butter and nutritional yeast to create a dairy-free cheese-flavored popcorn snack.

Pretzels are a versatile crunchy snack. Go basic with plain pretzels or pretzel chips for a low-fat crunchy treat, or get creative with fillings and dips. These peanut butter-filled pretzel nuggets are great for added protein. And for a salty-sweet option, you’re sure to love snacking on dark chocolate-covered and yogurt-covered pretzels (just be sure to check the ingredients panel for milk, as needed).

Sage Advice: While I’m a big fan of Dot’s deliciously seasoned pretzels (and love her Midwestern small business success story), some flavors – including original – contain buttermilk.

Basic potato chip ingredients are potatoes, oil (usually vegetable), and salt. That is why Lay’s original potato chips, original SunChips, and original Pringles are all safe snacks for alpha gals who crave chips.

If you are an alpha gal who can tolerate dairy, you are still likely to be able to enjoy many specialty flavors like sour cream and onion, cheddar cheese, and Cool Ranch. Just double check the ingredients panel before you pop open a bag, especially if the flavor mentions bacon, it’s a bag of pork rinds, or any other red flag jumps out at you.

If you are an alpha gal who cannot tolerate dairy, the good news is that you can still enjoy some specialty flavors. Kettle’s barbeque chips don’t contain dairy, and neither do Beanfields nacho bean chips.

Seeds are a great way to add texture to your meals, but did you know that you can also incorporate them into snack time? Sunflower seeds and pepitas (pumpkin seeds) are both delicious and add several grams of protein to your diet. Chia seeds also make a wonderful protein-powered alpha-gal friendly snack. Stir a tablespoon into a bowl of applesauce or fruit puree, add them to a smoothie, or sprinkle them on your favorite yogurt.

Seeds are typically roasted in oil (usually vegetable) and sprinkled with a little salt making them an alpha-gal friendly snack. But if you try a specialty flavor, like the ones available from Chinook Seedery, be sure to read the ingredient panel before you dig in, especially if you are an alpha gal who cannot tolerate dairy.

Relate Article: Craving Chocolate? Try This Easy Chocolate Chia Seed Pudding

While I love all granola bars and snack bars equally (and deeply), they are not all the same. Many options, even those that include nuts, are full of sugar and do not contain much protein.

My current favorite is KIND’s crunchy peanut butter protein bar with 12 grams of plant protein. In fact, I love these granola bars so much that I travel with a box of them so I have a back-up plan in case there aren’t enough alpha-gal friendly food choices for me at mealtime. If you are an alpha gal who does not tolerate dairy, please note that these granola bars contain nonfat milk powder.

While traditional jerky made from beef, pork, bison, or venison is off limits to alpha gals, there are alpha-gal friendly options. Try these chicken sriracha protein bars or this chicken breast honey barbeque jerky for an alpha-gal safe option.

For a cool, sweet snack, reach for a cup of yogurt. This versatile treat can be enjoyed as is, or you can jazz it up with granola and fruit for added crunch, flavor, and nutrition. For alpha gals who are sensitive to dairy – and for vegans and people with dairy allergies – look for dairy-free yogurts. These products are typically made from coconut milk, but you can easily find yogurts made from almonds, cashews, soy, and other plant-based ingredients.

Sage Suggests: Greek Yogurt Bowl: A Protein-Packed Way to Start Your Day

Keep individually wrapped string cheese or red-waxed rounds of mini Babybel in the fridge for a grab-and-go snack. You don’t need crackers to enjoy these cheeses, although it can’t hurt to have some on hand.

Sage Advice: Babybel recently introduced a vegan variety of their beloved snack. Look for a green wax wrapper instead of red to select this dairy-free option.

Related Article: Is Cheese Vegetarian? Slicing Into the Truth

With “milk” as its first name, it’s no surprise that most milk chocolate products contain cow’s milk. That is unless they are specifically made with a dairy-free alternative. And while it can still contain milk, dark chocolate is typically safe for all alpha gals – including those who cannot tolerate dairy.

If you would rather stay away from dairy altogether, UNREAL offers three incredible vegan options, including quinoa gems (a great substitute for M&M’s), dark chocolate peanut butter cups (a replacement for Reese’s peanut butter cups), and coconut bars (an alternative to Almond Joys). Another one of my favorite dairy-free chocolate treats are these dark chocolate sunflower butter cups.

Related Article: The Truth About Alpha-Gal and Chocolate: Is It Safe to Eat?

While most of the snacks on this list are relatively healthy, others – like these Oreos – not so much. Still, Oreos are a sweet tooth-satisfying option for alpha-gals. Relive your childhood by dunking a few in your favorite milk. Coconut milk and almond milk are great options if you cannot tolerate dairy.

Sage Advice: Take your Oreo snack to the next level, with these air fryer Oreos. Your tastebuds will think they’re on a field trip to the state fair! Or usher in the holidays with these Grinch Oreo balls.

As an alpha gal who can occasionally tolerate small amounts of low-fat dairy, my approach has been to default to vegan products and then add in eggs, poultry, and fish. While this approach generally works well, candy can be a little dicey.

Vegan candy is generally safe for alpha gals, because it does not include animal products. However, alpha gals will still need to carefully read ingredient lists and watch for carrageenan. Although this seaweed extract is a plant-based ingredient, it carries the alpha-gal epitope.

Related Article: Is Candy Corn Vegan? What Alpha Gals Need to Know

In addition to a few of my favorite candies immediately below, here are 50+ alpha-gal friendly candy treats for your snacking pleasure.