10 Tips To Save Big on Allergen-Friendly Foods

UPDATED SEPT. 2023

Even the most prepared food allergy mama is feeling worried right now.  Allergen-friendly foods are at all-time high prices at grocery stores and the cost of living is going up.

But I’ve got you covered.  

I’ve got ways to stretch your groceries without losing flavor or deliciousness.  These creative ideas will cut food waste and save money.  They’re easy, inexpensive, and quick so you don’t have to sacrifice time for expense or quality either.  

Before I start, you need to know that you can trust what you see here.

My name is Corinna.

I’m a 16-year multiple food allergy mom and a 6-year Food Allergy Coach. I help food allergy families keep their kids safe, and worry less. I’ve based what I teach on evidence-based research and 16 years of experience. You can check out my low-cost workshops here.

Now, read on to save money, make those groceries last, and cut waste!

Save Big on Allergen-Friendly Foods

1. Clean and store produce correctly as soon as you get home. 

The first thing I do after coming home from the store is to clean all my produce and get it into airtight containers or bags.  Make sure to dry it well before putting it away.  Storing produce clean, dry, and without air will immediately lengthen storage time considerably! 

Since I started using this process, I’ve had expensive strawberries and blueberries last 2 weeks!  I also find that I save essential time and effort during the week because I don’t have to clean veggies & fruits every time my kids need a healthy snack or I need to cook dinner. 

I LOVE this process for this reason alone!

2. Make freezer meals.

I always say: “The freezer is my friend” and I mean it!!  The best and easiest way to stretch your groceries is by using your freezer because you’re stopping food from continuing its natural process of decline and extending the life of food by MONTHS. 

There are so many ways to create freezer meals. This might mean that you chop and pre-marinade your favorite meat and freeze it, OR, you can make a freezer packet meal that you can pop in the slow cooker on any given day.  Or maybe you pre-cook a meal so all you have to do is defrost it when you’re ready (this is my favorite).  These are all different forms of freezer meals and they give you more time, with little effort, and keep you from wasting groceries!

If you want to cook more bulk freezer meals, check out the 90-Minute Variety Booster.  It’s affordable (AND ON SALE using this link) and has a whole week of top allergy-friendly cook-and-eat-twice meals where you can eat the meal one night and freeze the rest for another night so you can take a break from cooking.

3. Freeze produce that is becoming overripe.

Did you know that you can freeze almost ANYTHING??  I know it’s surprising, but it’s true!  I’ve frozen everything from pre-cooked rice or quinoa to almost any produce to eggs (or aquafaba) and even wine.  I’ve read that dairy doesn’t freeze well, but I’ve had luck freezing shredded cheese (and I’m sure vegan cheese would freeze too). 

If you find that your produce is getting a little limp or brown, but you don’t have a recipe for it yet, chop it, portion it, and freeze it!  

When freezing, make sure to avoid moisture and air.  Use airtight containers or bags and spread things out on a pan to freeze flat before adding to a bag so the produce doesn’t freeze into a big lump.

Watch this quick video for more ways to freeze allergen-friendly foods

4. Use ripe produce in soups or stews.

Another way to use produce that’s becoming past its prime is to puree it into a soup or stew.  I actually make a “kitchen sink” version of bolognese sauce where I puree whatever veggies are getting a bit limp in my produce drawer and add them to my bolognese sauce (yep, I use broccoli, carrots, asparagus, and you don’t even know it’s there)!

This “kitchen sink” puree actually adds a nice texture to the bolognese and makes the flavor fuller than a pure tomato sauce.  Just be aware that the puree may change the color of the final product so I usually add an extra can of tomato sauce or two to the bolognese to ensure a nice, red sauce.

5. Add lentils or beans in addition to or instead of meat.

If your family can eat lentils and beans, then you need to try this in your next ground meat meal.  It will work with ANY meal that calls for ground meat.  Just exchange half of the ground meat with cooked lentils or beans.  You and your kids will hardly notice, and you’ll save a bunch on meat!

Please NOTE:  If your kiddo has a peanut allergy and you’re worried about whether they can eat lentils, peas, and beans, make sure to check with your Allergist/Immunologist. 

Not every person with a peanut allergy is automatically allergic to lentils, beans, and peas.  In our family, we ended up avoiding them unnecessarily for years until I finally asked our Allergist who was able to tell me right away that they were safe for my daughter!  I was kicking myself after the fact! 

6. Use your leftovers.

One of the BEST ways to stretch your groceries is to USE your leftovers. 

If you hate leftovers, hear me out. 

You don’t have to eat them immediately the next day. Just grab some freezer containers and package them up.  If you have enough for a full meal, you can put it into a glass, full-size meal container.  If you don’t, just package whatever you have into individual air-tight containers and pull them out when you or your kids need a quick lunch. 

WIN!

7. Mix quinoa with rice and use less meat.

One of my favorite ways to add nutrition to white rice is to mix it half and half with quinoa.  By doing this you’re adding a little extra protein and fiber to the mix which means you may be able to decrease the amount of expensive meat in the recipe. 

Because quinoa is inexpensive, shelf-stable, and slightly higher in protein and fiber, it’s a great way to stretch your groceries.  You could even try replacing rice with quinoa in soups and stews and use a little less meat.

8. Freeze or use portions of allergen-friendly foods for another day.

Before throwing ANYTHING out, I always think about how it can be re-invented or re-used.  If you have leftover roasted chicken, but you’re out of the sides you originally served, try keeping the chicken for sandwiches chicken tacos, or soup. 

If there’s extra taco meat, but no corn tortillas I keep the meat for nachos or replace it for regular ground beef in a stew recipe.  Or maybe you have roasted potatoes left over but no chicken.  Use the potatoes as breakfast by tossing them into a frying pan with a little bacon to make breakfast hash. 

There are so many ways to be creative and add life to parts of meals that are leftover, even if you don’t have “all the parts”.  Sometimes it just takes a bit of creativity!

9. Meal plan.

Relying on allergen-friendly foods can make it seem like you’re stuck making the same things day after day. It can feel stressful and limiting.

By making a plan every week you not only eliminate the stress of wondering what’s for dinner every day, but you also eliminate over-buying so you avoid a crisper full of soggy lettuce or rotting produce.  

Meal planning is easier than you think and there are so many ways to reuse them so you save precious time week after week.

Not sure if meal planning is for you? Check out 90-Minute Variety Booster where there are 4 weeks of done-for-you meal plans you can test out!  

The 90-Minute Variety Booster gives you my best meal-planning methods to add variety and get you out of the food rut. The recipe ebook and training bundle is affordable and will teach you how to start meal planning so you can eliminate the stress at dinnertime.

*BONUS - If you buy using this link, 90-Minute Variety Booster is 44% off.

10. Make it yourself.

If you buy pre-made allergen-friendly foods and meals, you’ll be paying extra for the labor.  There are simple ways to prep so you don’t have to buy pre-made items.  It’s easier than you think!   

PRO tip: Always check frozen produce.  Often it’s less expensive to buy it frozen than it is to buy it pre-cut and fresh,  AND it’s already cut for you.  This is one of my favorite shortcuts!

Learn easy and quick ways to prep allergen-friendly foods with a 90-Minute Variety Booster recipe ebook and training bundle.  It’s affordable (and 44% off) and you’ll learn how to slash your grocery bill and up-level your flavor & variety by teaching you how to cook simple, delicious meals. 

Allergen-Friendly Foods FAQS

What are some allergen-friendly foods?

You may have noticed that I talk a lot about fresh produce and meats. Both of these items are top 9 allergen-free and are some of the easiest allergen-free foods to cook with because they don’t have long labels to read.

What is the Top 8 allergen-free?

In some countries, there is a list of the most common allergens that cause the MOST allergic reactions. These lists will change by country. Although these lists contain the most common allergens, people can be allergic to ANY foods.

In the US, there are actually 9 top allergens (until recently there were only 8) that include: peanuts, tree nuts, wheat, eggs, milk, soy, fish, shellfish, and sesame.

In Canada, there are 11 top allergens that include all of the above plus mustard, and sulphites.

Conclusion

Try these 10 easy ways to stretch your allergen-friendly foods so you don’t have to go to the grocery store as often OR spend as much when you’re there.  

Let me know in the comments which tips you’ll start using.  I love hearing from you!

PLEASE read and SHARE with other food allergy moms and food allergy groups.  Sharing IS a great way to help other food allergy moms, they’ll thank you for it, and so will I!