Protein Foods To Eat With Multiple Food Allergies

How to find protein on vegetarian diet with multiple food allergies. Seeds, whole grains, legumes etc.


I just found out that I am allergic to milk, egg whites, sesame seeds, peanuts, hazel nuts and macadamia nuts. I also have a yeast and soy intolerance.

So, what can I eat? I have found I like almond milk. – L. N.

>Savvy Vegetarian Advice:

Hi L. N.,  Ouch! How inconvenient! I guess you’re a bit concerned about getting enough protein. Fortunately there are other sources of vegetarian protein – all plant foods contain protein, some more than others.  In fact, there’s so much possible variety in a vegetarian diet, and so many sources of protein, if you focus on exploring the foods that you can eat, not only will you not starve, you’ll thrive!

Are all nuts off the list? You said you could drink almond milk, can you eat almonds? What about cashews? Hemp milk or hemp seeds?

You should be able to eat chia seeds, sunflower seeds, pumpkin seeds, beans & lentils (hundreds of varieties), whole grains like quinoa, brown rice, wheat, millet, buckwheat, corn, oats, barley, spelt, amaranth.

Then there’s seitan (made from wheat gluten). Plus all vegetables and fruits. Eat unyeasted flat breads like tortillas, or quick breads (made with baking powder). Pasta should be on the list too, and maybe nutritional yeast

Judith Kingsbury, Savvy Vegetarian

Medical Disclaimer: Any changes that you make to your diet, and the results of those changes, are your decision and responsibility. Savvy Vegetarian and its employees do not claim to be health care professionals, dietitians, or nutritionists. We do not treat, or recommend treatment, for any illness or health condition.

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12 Responses to “Protein Foods To Eat With Multiple Food Allergies”

  1. Heather says:

    I found your website looking for protein sources for vegetarians allergic to nuts. I just recently discovered this allergy after breaking out in hives. I plan on going to a doctor to figure out what exactly I’m allergic to. Lentils are one of the things I broke out in hives to. Looking forward to getting much needed answers.

  2. Savvy Veg says:

    Hi Gertie, it’s my understanding that various studies have shown that since supplements aren’t combined synergistically with other nutrients, as they are in whole foods, absorption & utilization is compromised, and overdosing or triggering other deficiencies can be a problem.

  3. Gertie Tapaha says:

    I read something a few months back saying supplements in powder form are not as reliable as actual food. Anyone know for sure if this is actually true? Thanks.

  4. Savvy Veg says:

    Hi Skye, it matters a lot which beans you can’t eat and which ones you can, because they’re a very good source of protein! For instance, maybe you could eat lentils. So see if you can narrow that down. Plus even though you’re sensitive to peanuts, there are lots of other nuts and seeds you could eat.

  5. S says:


    This is an old post but I’m hoping you can give me some advice. I’m vegan and grain free. But I’m also sensitive to peanuts, beans (not sure which I wasn’t told), and I find soy bothers me as well. So as of the last few months I’ve been eating even more greens to get that protein in. Do you have any advice?

  6. Allergic too! says:

    WARNING! If you have an allergy to sesame, do not eat hummus as tahini is ground sesame seeds.

  7. Savvy Veg says:

    Hi Nancy – she could eat beans, lentils (well cooked & mashed), hemp milk, rice milk, almond milk, cashew, almond, tahini & hemp butters if she’s not allergic to those nuts, hummus ( – made with chick peas and tahini), quinoa, brown rice, oatmeal, millet, pasta, ground pumpkin, sunflower seeds or chia seeds (add to cereal or grains), avocado, banana, yams, butternut squash, potatoes. Try her with mung dhal veggie soup ( – easy to make in the crockpot, freezes well, easy to digest). Lucky she’s not allergic to wheat too!

  8. Nancy says:

    I just found out that my daughter is allergic to: milk,eggs,soy,peanuts,hazelnuts,sea food, chicken,yogurt , cheese, lots the list keeps going what could she eat she’s 15 months any one have some ideas

  9. Linda says:

    I just wanted to comment and thank you for the information for people with allergies.

    I have celiac disease. I am intolerant or allergic of: gluten, lactose, casein, soy, corn, eggs and yeast.

    The list of other foods was very helpful.

    Thank you, Linda

  10. Judy says:

    Just wanted to comment and thank you for having information for people with allergies and autoimmune disorders that restrict certain foods.

    I found your site while looking for Millet and Quinoa recipes. Wonderful !!!!!

    I am gluten free and am allergic to milk so also dairy free. I am having allergy retesting on the 30th due to 3 severe reactions in the last month after eating out. I am also having the Milk products broken down. For now I stick to Rice, Almond and Hemp milk.

    You site has brought back my joy of food. Thank you, Judy

  11. Lorie says:

    I’m so glad you posted this! I’m in a similar circumstance, and this information helped me a great deal as well. Sometimes it gets very frustrating-believe me, I understand. The list of other food options was very helpful. I had forgotten all about things like pumpkin seeds and barley. Btw-I too can eat almonds and sunflower seeds just fine, even with an allergy to most other nuts like walnuts and peanuts. I’m not sure why that is really.

  12. Sonya says:

    Not all milk is the same. Try goats milk or ask your doctor what specifically are you allergic to in cows milk. The enzymes differ from different types of milk.

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