Easy Allergen-Friendly Rice Cake Snack

Allergen-friendly Kids' Snack

In one of my not-so-illustrious moments as a mom, I swung a parenting deal with my preschooler that I’ll probably still be honoring when he’s 17. The just-be-quiet-and-cooperate-and-stop-grabbing-everything-and-I’ll-let-you-pick-out-one-thing at the grocery store deal.

Foolishly, it didn’t occur to me at the time that I was setting the bar. It was a moment of pure desperation to get dinner made and lunches packed. Plus I assured myself this was the incentive I needed to get the meal-planning done on Sundays and whip through the store solo on Monday morning. The only problem is summer came…and Christmas vacation…and two weeks of snow cancellations… Before I knew it my grocery store co-pilot had earned his stripes. And lots of snacks.

Not that he was in the habit of picking out anything absurd. Yet.

Then it happened. We needed something from Whole Foods. When you’re a gluten-free, dairy-free family Whole Foods is par for the course. You seek out the 365 tags and otherwise keep your head down. To this day I’m still not sure why we went down the snack aisle. I think we were looking for Jackson’s Honest Sweet Potato Chips. But that’s where he spotted them – a  6-pack of chocolate covered rice cakes – for $4.99. Six rice cakes. For five dollars. Folks, that’s 26 bananas at Trader Joe’s!  

But a deal’s a deal, right? And Allergy Moms… those tiny heart strings that pull when your child asks, “Are these gluten-free?” What are you going to do, lie? No, you tell the truth and say, “Yes, and dairy-free and nut-free, so you can even take them to school.”

Maybe by now you’ve noticed that despite my status as “not a food blogger,” I like to post recipes. And therefore this story has a happy ending. Because finding an allergen-friendly snack for a preschooler who’s just trying to be normal, despite his inability to eat Goldfish crackers and string cheese, is like finding the golden egg. But usually comes at the cost of the golden egg. Not today, I’m happy to report! Here’s my recipe for homemade chocolate-covered rice cakes for a fraction of the pre-made cost:

Allergen-friendly Kids' Snack
To sweeten the mission it was BOGO day on the Thin Snackers. And while I’m sure rice cakes of “regular” width would work just fine, as a health coach I ask you to be mindful of glycemic load and generally not go too crazy on convenience foods like rice cakes.
Allergen-friendly Kids' Snack
If you want to avoid sneaky soy (’cause really, who needs the hormone disruption?) look for a soy-free brand like Equal Exchange or Enjoy Life. When choosing between maple syrups, did you know Grade B is more nutrient-dense than Grade A?
Allergen-friendly Kids' Snack
I recommend using a double-boiler to make these, but if you don’t have one it’s certainly not a deal breaker.
Allergen-friendly Kids' Snack
If you’re a life-long spatula licker like me, let me save you the guilt and say these babies are better once they’ve chilled.

Easy Allergen-Friendly Rice Cake Snack

  • Difficulty: easy
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1 c. chocolate chips, such as Equal Exchange or Enjoy Life brands

1-1/2 T. organic virgin coconut oil

1/2 T. grade B maple syrup

12-15 thin rice cakes

1. With double boiler on medium heat, set upper pot over water and add chocolate, coconut oil and maple syrup.

2. Meanwhile, space out rice cakes on a flat surface that can easily be transferred to the refrigerator, such as a cutting board.

3. As chocolate begins to melt, stir until smooth and well combined.

4. Spoon approximately 1/2 T. of melted chocolate onto each rice cake and spread with a spatula to cover each rice cake completely.

  5. Transfer chocolate rice cakes to refrigerator to set.

6.  Store in an air-tight container or Ziploc bag in the refrigerator.


Paleo Booster Bites


On average there are maybe 2 hours in a whole week where my kitchen is totally spotless. And by spotless I mean there are dirty dishes hiding away in the dishwasher and approximately 60% of the counter space is visible. Beauty is in the eye of the beholder, no?

Being that I’m in that 2-hr sweet spot as we speak, the thought of going full bore on the Christmas baking makes my jaw clench. Can I please just get one more day before the endless cook-eat-wash-repeat cycle starts again?

At the same time the holiday events are starting to populate our social calendar and the opportunities to send white clouds of dust spewing from the Kitchen Aid are becoming few and far between.

So here’s my solution for easing into the Christmas baking – a no-bake cookie that utilizes a single appliance! It’s literally a drop and roll with a few pulses of the food processor in between.

So whether you’re looking for an easy “gateway cookie” to get you primed for the season, or you need a healthy reward for getting your New Years gym resolution started early, or you’re a breastfeeding mom with low energy and little time – I’ve got you covered!

Paleo Booster Bites



  • 1 c. old fashioned oats, gluten free
  • 2/3 c. shredded unsweetened coconut
  • 1/2 c. sunflower seed butter
  • 1/2 c. soy-free chocolate chips, such as Enjoy Life or Equal Exchange
  • 1 T. maple syrup
  • 1 T. chia seeds
  • 1 T. coconut oil
  • 1 t. vanilla extract


  1. Place all ingredients in a food processor and pulse until well combined.
  2. Use a melon baller, or two measuring spoons similar in size, to roll mixture into bite-sized balls.
  3. Store booster bites in an air-tight container in the refrigerator.

This is also the perfect treat to throw in the car before you make that next road trip. When it’s cold and rainy, and you have sleeping kids and 2 dogs in the backseat, this will give you the boost you need to cruise through at 65mph.

And it’s nut-free so you can reserve a few for the kids’ lunches on Monday. Just trust me, you’ll want to leave those on lockdown in the freezer at home or they might not make it through the road trip!