Japanese
Many options are clean and minimal (grilled items, rice, broths). It’s often easy to request “no topping” and keep sauces on the side.
Nut-free Diet Guide
Nut-free Dining Guide
Spot hidden nuts, avoid cross-contact, and order with confidence anywhere.
What “nut-free” usually means:Avoids peanuts and tree nuts (almonds, walnuts, hazelnuts, cashews, pistachios, etc.). Always confirm what the restaurant includes.
Most common surprise sources:Sauces (satay, pesto), desserts (praline, nougat), salad toppings, and specialty oils.
Biggest real-world risk:Cross-contact from shared blenders, knives, grills, fryers, and dessert stations.
Best ordering style:Simple dishes with few components, no garnish, sauces on the side, and clear prep questions.
Pro move:Ask if they can use clean utensils and a clean pan. That one question catches most kitchen pitfalls.
Safe Cuisines
Cuisines that typically have many options compatible with this diet. Always verify ingredients with staff.
Italian
Tomato-based pastas and simple grilled mains are often nut-free by default, and sauces can be kept straightforward.
Greek
Greek mains lean on grilled meats, fish, vegetables, and simple seasonings. Easy to order without toppings.
Vietnamese
Many classics are soup-and-herb based with clear components. You can usually ask to remove peanut garnish and keep sauces separate.
Mexican
Street-style tacos and grilled meats can be nut-free, and ingredients are often visible and customizable.
Tips & Tricks
Practical advice for following this diet when dining out.
At Restaurants
- •Say the allergy first, then the request: “I have a nut allergy. Can you help me pick something safe?”
- •Ask for sauces and toppings on the side. Many nut risks live in the finishing touches.
- •Request “no garnish” by default, especially on salads, rice bowls, and desserts.
- •If the staff seems unsure, choose a simpler dish or a different restaurant. Uncertainty is data.
Reading Menus
- •Treat these words as flashing neon: pesto, satay, praline, marzipan, nougat, gianduja, frangipane.
- •Watch for “crusted,” “crunchy,” “dusted,” or “topped” (often nuts or nut crumbs).
- •Be cautious with “chef’s sauce” or “house dressing” unless ingredients are clearly listed.
- •Desserts and pastries are the highest-risk menu section for nuts.
Cross-Contact Control
- •Ask if they can use clean utensils and a clean pan for your order.
- •Avoid shared dessert stations if your allergy is severe. Nuts travel via tongs, crumbs, and cutting boards.
- •Be careful with smoothies and blended drinks: blenders often see nut milks and nut butters.
- •Shared fryers can be a problem if they fry nut-crusted items.
Traveling
- •Save your key phrase in the local language and show it to staff (screenshots work offline).
- •Carry a backup snack so you can walk away from a risky situation without panic-ordering.
- •Learn the local “peanut” and “tree nut” terms; some places separate them, others don’t.
- •If you have a severe allergy, consider a chef card that lists nuts explicitly (peanut + common tree nuts).
Hidden Ingredients to Watch
Ingredients that may violate your diet and aren't always obvious on menus.
Pesto
Often contains pine nuts or sometimes cashews; can contaminate pasta, sandwiches, and salads.
Found in: Pasta sauces, paninis, “green sauce,” salad dressings
Also called: pesto genovese, basil pesto, pine nut pesto
Satay / peanut sauce
Made with peanuts; even a small drizzle can trigger reactions.
Found in: Skewers, noodle bowls, dipping sauces, “house sauce” in Southeast Asian spots
Also called: kacang, bumbu kacang, saté sauce
Praline / nougat / gianduja
Concentrated nut pastes (often hazelnut, almond) used in desserts and chocolate.
Found in: Pastries, gelato, chocolates, dessert sauces
Also called: hazelnut paste, almond praline, gianduja cream
Marzipan / almond paste
Almond-based and common in European pastries.
Found in: Cakes, cookies, fillings, holiday desserts
Also called: almond paste, pasta di mandorle, frangipane
Nut oils (peanut, walnut, hazelnut) and “infused oils”
Used for flavor and finishing; not always listed clearly.
Found in: Dressings, drizzles on salads/soups, roasted vegetables
Also called: arachide oil, huile de noix, hazelnut oil
Almond flour / nut meal
Used in gluten-free baking and modern dessert bases.
Found in: Macarons, cakes, crusts, “GF” pastries
Also called: ground almonds, almond meal, frangipane base
Mole (some varieties)
Some recipes include peanuts or nuts, and it’s typically blended with many ingredients.
Found in: Mexican sauces over chicken, enchiladas, tacos
Also called: mole poblano, mole negro, house mole
“Mixed nuts” garnish / crunchy topping
Sprinkles can contaminate an otherwise safe dish.
Found in: Salads, rice bowls, desserts, yogurt, ice cream
Also called: crunch, dukkah, nut crumble
Commonly Safe Dishes
Dishes that are typically safe for this diet. Always confirm ingredients and preparation methods.
Skewered chicken grilled with salt or a simple soy-based glaze.
Why safe: Typically nut-free when seasoned simply and served without crunchy toppings.
Rice ball with a filling like salmon, tuna, or pickled plum.
Why safe: Usually a short ingredient list and easy to verify.
Rice noodle soup with chicken, herbs, and aromatics.
Why safe: Broth-and-noodle dishes are often nut-free, and toppings can be controlled.
Grilled pork served with noodles, herbs, and dipping sauce.
Why safe: Core components are usually nut-free; the main risk is peanut garnish or shared prep.
Grilled meat skewers, often served with pita, salad, and simple sauces.
Why safe: Grilled meats are typically nut-free and easy to customize.
Pasta with a simple tomato and garlic sauce.
Why safe: Tomato sauces are generally nut-free, unlike many “green” or blended sauces.
Marinated pork served in tortillas with onion, cilantro, and salsa.
Why safe: Usually nut-free when you avoid mole and confirm the salsas.
Tomato, mozzarella, basil, and olive oil on a classic crust.
Why safe: Simple ingredient list and no nut-based sauce by default.
Ask the Staff
Essential phrases in multiple languages to communicate your dietary needs.
General
I have a nut allergy. Can you help me choose something safe?
Spanish: Tengo alergia a los frutos secos. ¿Puede ayudarme a elegir algo seguro?
French: J’ai une allergie aux fruits à coque. Pouvez-vous m’aider à choisir un plat sûr ?
Mandarin: 我对坚果过敏。你能帮我选择安全的菜吗？
Italian: Ho un’allergia alla frutta secca. Può aiutarmi a scegliere qualcosa di sicuro?
Please don’t add any garnish or toppings unless you confirm they are nut-free.
Spanish: Por favor, no añada ninguna guarnición ni toppings a menos que confirme que no tienen frutos secos.
French: S’il vous plaît, n’ajoutez aucune garniture sauf si vous confirmez qu’elle est sans fruits à coque.
Mandarin: 请不要加任何配料或装饰，除非你能确认不含坚果。
Ingredients
Does this contain peanuts or tree nuts (almonds, hazelnuts, walnuts, cashews, pistachios)?
Spanish: ¿Esto contiene cacahuetes o frutos secos (almendras, avellanas, nueces, anacardos, pistachos)?
French: Est-ce que ça contient des cacahuètes ou des fruits à coque (amandes, noisettes, noix, noix de cajou, pistaches) ?
Mandarin: 这道菜含花生或坚果吗（杏仁、榛子、核桃、腰果、开心果）？
Italian: Contiene arachidi o frutta a guscio (mandorle, nocciole, noci, anacardi, pistacchi)?
Is there pesto, satay, praline, marzipan, or any nut-based sauce in this dish?
Spanish: ¿Hay pesto, satay, praliné, mazapán o alguna salsa a base de frutos secos en este plato?
French: Y a-t-il du pesto, du satay, du praliné, du massepain ou une sauce à base de fruits à coque dans ce plat ?
Mandarin: 这道菜里有青酱（pesto）、沙嗲、果仁糖、杏仁膏或任何坚果酱吗？
Cross-Contamination
Can you prepare it with clean utensils and on a clean surface to avoid cross-contact with nuts?
Spanish: ¿Puede prepararlo con utensilios limpios y en una superficie limpia para evitar contaminación cruzada con frutos secos?
French: Pouvez-vous le préparer avec des ustensiles propres et sur une surface propre pour éviter la contamination croisée avec des fruits à coque ?
Mandarin: 可以用干净的工具和干净的操作台制作，避免坚果交叉接触吗？
Italian: Può prepararlo con utensili puliti e su una superficie pulita per evitare contaminazione con frutta a guscio?
Are any nuts used in the same fryer, grill, or blender?
Spanish: ¿Se usan frutos secos en la misma freidora, parrilla o licuadora?
French: Est-ce que des fruits à coque sont utilisés dans la même friteuse, le même grill ou le même mixeur ?
Mandarin: 同一台油炸锅、烤架或搅拌机里会用到坚果吗？
Glossary
Key terms and definitions related to this diet.
Tree nuts
Nuts from trees such as almonds, walnuts, hazelnuts, cashews, pistachios, pecans, Brazil nuts, and macadamias.
Related: Peanuts, Allergen, Cross-contact
Peanuts
A legume (not a tree nut) but commonly grouped with nuts due to similar allergy risk and kitchen handling.
Related: Tree nuts, Satay, Peanut oil
Cross-contact
When a nut-free food touches nuts through shared utensils, surfaces, oil, grills, or prep stations.
Related: Shared fryer, Traces, Allergen management
Traces
Small amounts from cross-contact that can still be risky for people with severe allergies.
Related: May contain, Cross-contact
Nut oil
Oil made from nuts (like peanut, walnut, hazelnut) often used for flavor or finishing and not always obvious on menus.
Related: Infused oil, Dressing
Pesto
A sauce that commonly contains pine nuts (and sometimes other nuts).
Related: Pine nuts, Sauce
Marzipan
Almond paste used in many desserts and pastries.
Related: Almond flour, Frangipane
Praline
A sweet preparation made from caramelized nuts, often blended into pastes for desserts and chocolates.
Related: Nougat, Gianduja
Satay
A style of skewers often served with peanut sauce, depending on the cuisine and restaurant.
Related: Peanut sauce, Cross-contact
Mole
A complex Mexican sauce; some versions can include peanuts or nuts and are typically blended.
Related: Sauce, Blender cross-contact
FAQs
Explore More
Safe Cuisines
Important Disclaimer
This guide is for informational purposes only and does not replace medical advice. Ingredients and kitchen practices vary by restaurant and can change without notice. If you have a severe nut allergy, always confirm ingredients and cross-contact controls with staff, and follow your clinician’s emergency plan.