Nut Free Cold Noodles

These Nut Free Cold Noodles are an allergy-friendly spin and healthier take on a delicious noodle dish. Packed with protein, fiber, and healthy fats to create a balanced meal you’ll feel great enjoying!

Gluten Free, Nut Free, Sesame Free, Dairy Free, Grain Free, Soy Free, Egg Free

Disclosure: This post is sponsored by SunButter, but all opinions are my own. Thank you for supporting the brands that make the Chelsey Amer Nutrition blog possible!

Growing up, Chinese food take-out was a staple. (I know we’re not alone on that one!)

Knowing I have food allergies, you may be thinking, “how did you eat that?” (I’ve honestly thought that to myself too since I’ve gotten older and more educated!)

My parents tell me they did their due diligence and made sure we ordered from a restaurant that was well aware of my allergies and did their part to avoid cross-contamination. Luckily, I never had a problem. I always ordered steamed chicken and broccoli with garlic sauce on the side. Sometimes I had an egg roll. Sometimes some lo mein. My brothers always got sesame noodles.

And I always salivated after them!

The creamy “cold” noodles stayed on the opposite side of the table, far away from me. To be honest, I’m not so sure how I feel about this now as a dietitian specializing in food allergies, but it worked for my family at the time.

But I was always upset I couldn’t have them… they looked so good!

That’s why I made this Nut Free Cold Noodles recipe!

I can finally slurp my noodles without worry of an allergic reaction, thanks to this creamy SunButter sauce smothered on top.

Of course, I made this recipe peanut-free and tree nut-free, but it’s also sesame-free. Oftentimes Asian food is full of sesame, but I made sure to remove this common allergen too.

These Sesame-Free Cold Noodles are also a tad healthier than your traditional take out.

Typical take out is as greasy as it is delicious. While that’s great every once in a while, it typically doesn’t help you feel so good. My hubby and I have this discussion all the time because Chinese food is one of his favorites, but then he feels blah for days after eating it. Sometimes it doesn’t stop him, but if it’s midweek and he has a busy week at work, he doesn’t want to feel like that… so I’ll make a stir fry or these noodles at home.

That’s what balanced and healthy eating is all about! Ask yourself: “How will this make me FEEL?”

If you can confidently say that you’ll feel great after eating something, then dig in whenever you want. But if you’ll feel ho hum after eating, you may want to think twice before it becomes a part of the regular rotation.

But you can be sure to feel good with these Healthy Cold Noodles…

This balanced meal contains a mix of plant-based protein, filling fiber, and healthy fats to keep you energized for hours.

Here’s why…

Edamame spaghetti is packed with protein — 24 grams per serving! Just by using edamame spaghetti in this recipe (over regular pasta), you’ll bump up the protein and fiber (13 grams per serving) to help you balance your plate and stay full for hours. Plus, most people I’ve shared this healthy hack with have LOVED the slightly nutty and earthy taste of the pasta!

For a 100% food allergy-friendly version (i.e.: soy free), you can use soba noodles, which are made from naturally gluten free buckwheat (3g fiber and 6g protein per serving).

Carrots help you fill up without filling OUT! They’re packed with fiber and lend a delicious sweetness to the dish.

No Added Sugar SunButter promotes satisfaction, thanks to healthy fats. Made with just two ingredients (sunflower seeds and salt), you’ll also get vitamin E, selenium, zinc, magnesium, and many more vitamins and minerals.

Simple Substitutions

Since I’m always asked about substitutions, here are some common swaps and additions you can make…

For the pasta… As mentioned earlier, you can use buckwheat soba noodles, or you can easily make this dish even heavier on the veggies by using zoodles or spaghetti squash.

If you rely on the veggie option, to balance your plate better, I do suggest adding another form of protein, like shredded rotisserie chicken, shrimp, edamame beans, etc.

For the carrots… Not a fan of carrots? No problem! Leave ‘em out or substitute one of your favorite veggies julienned (which just means cut into thin strips). Some other veggies that would be great in here are thinly sliced bell pepper strips, string beans, broccoli, bok choy, or mushrooms.

For the soy sauce… To make this 100% wheat-free and gluten free, use tamari sauce. To be 100% soy free and gluten free, use coconut aminos instead of soy sauce.

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This recipe is…

• Easy to whip up
• Full of filling fiber
• Packed with plant-based protein
• Vegan
• Food allergy friendly
• Delicious!!!

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Have you ever re-created a family favorite dish at home?
XO