I may receive a commission if you purchase through links in this post. I am not a doctor; please consult your practitioner before changing your supplement or healthcare regimen. As an Amazon Associate I earn from qualifying purchases.
25 Best Low Oxalate SNACKS! provides easy foods that are truly healthy and low or medium oxalate that you can grab at home — real food! I eat this way everyday and have found such a rhythm that I’m excited to share what I eat.
This article is not about processed foods you can buy (because they’re not good for you). But most of the foods listed below are very easy and convenient. Some you can make ahead, so they’re quick to grab when you need them.
This list comes with a free printable PDF. So you can post these ideas on your fridge, or bring the list with you to the grocery store.
What makes this low oxalate food list different and better
Several websites offer low oxalate snack lists, but most contain foods that are not healthy; some are even dangerous. I’ve excluded these inflammatory foods.
Copper
One example is avocado. While popularly considered healthy, avocado is actually one of the foods highest in copper. Copper is a heavy metal.
For anyone who actually wants to recover from health issues, reducing copper significantly in one’s diet is a really good idea.
Avocado may seem innocent and delicious, but not the way some Americans eat it: every day and like it’s going out of style. We need to remember moderation. Avocado is not a super food; it’s too high in copper for that.
Processed foods
Similarly, many lists contain mostly processed foods — all inflammatory! We’re not doing that here. The goal is to improve and with a healthy, happy mindset.
Free 25 Low Oxalate Snacks PDF
The other benefit of this list is that it’s FREE. 🙂 Many low oxalate food lists and recipes require you to buy something or sign up on a list.
Download and print your FREE printable PDF of Low Oxalate Snacks here.
25 Low Oxalate Snacks: What are oxalates
I’ll make this part quick!
Oxalates are naturally occurring compounds in plant foods, and humans produce them, too, as a waste product. Fully healthy bodies break down oxalates.
Oxalic acid can inhibit the absorption of important nutrients, and in some people, it can cause other symptoms.
Symptoms you may need a low oxalate diet
If oxalates aren’t able to be excreted from the kidneys through urine, they may deposit in organs such as the eyes, bones, skin, brain and heart.
So while some manifest oxalate sensitivity through typical kidney stone symptoms, other symptoms may also be present: visual impairment, skin rashes, headaches, UTI symptoms or heart symptoms.
Oxalates also affect those with autism, cystic fibrosis, inflammatory bowel disease, Celiac, Down Syndrome and those who’ve had bariatric surgery (not a complete list).
Foods high in oxalates include: rhubarb, raspberries, black tea, potato skins, beets, almonds, peanuts, chocolate and leafy greens like spinach.
How much can I have of these 25 Low Oxalate Snacks
Wondering what quantities of the 25 Low Oxalate Snacks you can have on a low or medium oxalate diet?
Consult this master Low Oxalate Food List (with Free Printable PDF) for oxalate levels in various foods.
Why medium oxalate foods are actually good for us
This list also includes Medium Oxalate foods, because when you start a lower oxalate diet it’s really important to not reduce oxalates too fast. Medium oxalate foods, in moderate amounts, are actually staples when you start the diet.
Additionally, Oxalobacter formigenes (O. formigenes) is a bacteria in healthy gastrointestinal tracts that feeds on oxalates.
If we go too low in our oxalate consumption, we’re depriving this bacteria of food. Instead, we want to encourage a diverse microbiome and the ability to break down oxalates.
25 Low Oxalate Snacks:
1. Macadamia Nuts
This brand is the only one I’ve tried that’s fresh, not rancid. Macadamia nuts make the best snack. And they’re the healthiest nut on the planet with the most Vitamin B1 of any food (= energy!) and the best fatty acid profile = a great anti-inflammatory food.
2. Hummus: Lettuce leaves or cucumber slices with hummus
A low to medium oxalate option, don’t avoid foods like hummus. Full of protein, fiber and Vitamin B1, hummus is a great nutritious staple. You don’t need a lot of this perfect condiment to do the trick, so it’s a great condiment in moderate amounts. I enjoy hummus daily.
Find the best Hummus Recipe here.
3. Medium oxalate bread
I choose Homemade Low Oxalate Bread or Izzio brand sourdough. Add pecan butter, and optional sweetener (like apple butter) for a real treat.
My favorite snack topping for bread is pecan butter, this one. Use 1 tablespoon.
4. Fresh fruits
Choose from: strawberries, blueberries, cherries, dates, figs, fresh pineapple, peaches, pears, plums, grapes, mango, melon or banana.
The healthiest of these fruits are: peeled apples, grapes and bananas. They are the lowest in toxins and the highest in nutrients and/or fiber.
5. Rice cakes
Topping ideas include:
- Use 1 tablespoon Sunbutter or pumpkin seed butter. Or, I love making homemade Macadamia Nut Butter best, from these macadamia nuts. I just put them in my high-powered spice grinder, for a quick small batch, whenever I want some.
- ricotta cheese
6. Cookies: Oatmeal Cookies with Raisins or Macadamia Nut Cookies (recipe coming soon!)
Our family loves these recipes. For the Oatmeal Cookie recipe, use the psyllium option (instead of the seeds).
7. Applesauce, raw apple, or Apple Salad
8. Easy proteins
Boiled or scrambled egg or egg white, canned tuna, natural deli meat (such as Niman Ranch or Applegate Farm brands). Enjoy with lettuce or low oxalate bread/cracker.
9. Leftovers from dinner recipes you’ve made.
If you haven’t made them yet, try these Low and Medium Oxalate main dish recipes:
- Turkey, Apples and Onions Hash, Ginger-Chicken Soup, Ground Beef & Carrots, Mexican Stew, Meal Prep Sheet Pan Chicken Thighs, Split Pea Soup with Chicken, Honey-Ginger Chicken (with the maple syrup option for lower oxalate)
10. Organic Crispy Rice Cereal, with low oxalate milk of choice (such as: rice and oat, or Homemade Macadamia Nut)
We eat this brand and enjoy it daily.
11. Briefly Soaked Oats (20 minutes works great) or Overnight Oats
Make using 1/2 cup dry rolled oats. This is a personal staple for me. I eat oats daily and love them for so many benefits.
Also try Drinkable Oats, which I make daily for breakfast during the school year when I’m carpooling. It’s a great grab and go breakfast or snack.
12. Chestnuts
If you haven’t enjoyed these yet, they’re great to keep in your purse, like beef jerky (when you need protein), for when you really need a carb.
13. Yogurt
Select or make plain and/or low-fat yogurt. Top with fresh low oxalate fruit: strawberries, blueberries, peaches or banana. I personally really love and prefer Homemade Oat Milk Yogurt.
14. Masa Waffles
This Masa Waffles recipe is excellent, and it’s one I sometimes make daily. Keep extra batter in the fridge, to make a fresh waffle whenever you need one.
15. Muffins and Quick Breads
Choose from:
- Cappuccino Chocolate Chip (see Low Oxalate version which is how I make them.)
- Coconut Flour Apple Bread (omit the spices)
- Best Zucchini Bread (use coconut sugar option, don’t use the optional chocolate chips, and omit the cinnamon)
- Basic Coconut Flour Bread Loaf (use maple syrup option to sweeten)
16. Low Oxalate Smoothie
I love this Oatmeal Banana Berry Smoothie recipe.
17. Lettuce wrap sandwich
This is a favorite fast lunch for me. Just take a romaine lettuce leaf, and wrap around favorite deli meat or leftover meat (such as chicken from leftover roasted chicken). Add hummus if you like. Quick and good.
18. Banana Oat Pancakes
Use this recipe, but sub the almond milk for your favorite Low Oxalate milk.
19. Quick fried rice
You don’t need a recipe for this. Leftover rice makes great fried rice.
Just add olive oil to a hot pan. Add one beaten egg, or egg white, as preferred, and scramble. Set aside. Add one serving rice, a few low ox chopped veggies (peas, mushrooms, white corn or diced onions) and/or meat, and cook through, stirring (with a little more oil if needed); return egg to pan to heat through. Add sea salt and coconut aminos to taste.
This is a snack-meal, when you need all your macro-nutrients.
20. Beef & Apple Breakfast Sausages
Make up a batch, and then refrigerate. Enjoy leftovers cold or reheated for a quick nutritious snack.
21. Applegate Farms Hotdog, or similar natural brand
Cook up a hot dog in the microwave, in a small saucepan with a bit of water, or fry over lower heat in a skillet.
22. Simple Lentil Soup with Bacon can be re-heated for a great snack.
Use red lentils for lower oxalate.
23. Popcorn
Make your own with olive oil, or look for a brand like this one, which is prepared with only olive oil and sea salt.
24. Tapioca Floats or pudding
Make Tapioca Floats using this recipe. Choose pour-overs like milk + maple syrup, or compliant teas (listed here) or decaf coffee.
25. Corn tortilla with optional fillings
Choose organic white or blue corn tortillas for the best low toxin option. Fill with ground meat, kidney beans, lettuce, or whatever you have on hand.
Heating up the tortilla briefly in a pan will bring it to life. I use half a teaspoon oil to fry the tortilla(s).
26. I plan to add more recipes and ideas here over the years. Feel free to add your own in the Comments section below, or on your printed out PDF, for your own use.
You can Pin 25 Low Oxalate Snacks here:
More Low Oxalate articles
- Low Histamine + Low Oxalate Food List (with free printable PDF)
- Low Oxalate + Low Salicylate Food List (with free printable PDF)
- Anti-Inflammatory Food List (with free printable PDF)
- Why Green Smoothies Aren’t Healthy: Oxalates and Cruciferous Veggies
- Low Vitamin A Diet (How to detox vitamin A), with Free Printable Food List
Leave a Reply