FPIES Cheerios Finger Foods

Making FPIES Cheerios

FPIES is a Family Affair around our house! Big sis helps make the Cheerios!

Before FPIES I took baby safe finger foods for granted. You bought them at the store in the cereal or baby food aisles. Boxes of puffs and bags of cereal were the ultimate quick snack when on the go with the baby. Now everything from bananas to baby rice teething crackers are off the menu. Although specialty stores like whole foods have come a long way in offering many, many more allergy friendly choices, it’s still unlikely to find very many safe finger foods for FPIES babies in the grocery store.

As we gear up for the first national FPIES awareness day on May 4th, we are celebrating a little early in our house. Today was a milestone day as we found a solid recipe for a transportable, easy, not messy finger food for my FPIES baby girl. At almost a year, she tried “Cheerios” for the first time today and loved them!  This recipe uses coconut and apples so you’ll want to have those two safes to give this a try. I hope this helps babies everywhere have a little bit of normal, finger food fun!

FPIES Coconut Cheerios

Made with coconut, apples, and a smidge of salt, these Cheerios will be a staple in our house!

FPIES Cheerios made with Coconut and Apples

  • Servings: 4-6
  • Difficulty: easy
  • Print


      1/2 cup coconut flour
      1/8 tsp. salt
      3 Tbsp. coconut oil
      1/4 cup + 2 Tbsp applesauce (I use liquidy applesauce made by stewing apples in my mini crockpot and pureeing them. It has more liquid than chunkier applesauce so you may need to add more depending on your brand)
    4 TBSP coconut milk (I use canned that is only coconut and water)


      To ensure the flour isn’t grainy I throw it in my vitamix for a quick blend to a finer powder. If you don’t have a vitamix, skip this step.
      Then dump your flour in a medium sized bowl and add salt, coconut oil and the applesauce and mix to combine. It should look like large, moist crumbles that hold together.
      Begin adding coconut milk a tbsp at a time until the dough pulls together and begins to hold. The amounts above worked perfectly for me but depending on your brand of coconut flour, the moisture in the air in your location and thickness of the coconut milk you choose you might need to adjust your dry/liquid ratios to get a good dough.
      Once you have your dough set, pre-heat the oven to 375 and cover a baking sheet with parchment paper.
      Pick up dime size balls of dough, roll them smooth and then flatten them on the cookie sheet with your thumb.
      If you want a true “cheerio” look take the small end of a piping tip and use it as a cookie cutter to cut out the middles.
      Once your cheerios are prepped, pop them in the oven. I took mine out at 10 mins and thought they were still too soft and crumbly so I ended up putting them back in for another 7mins. Check around 10 mins, but don’t be surprised if you bake them between 15-20 mins. You will start to see noticeable browning when they are ready.
    Let them cool and pop them in front of a curious baby while you sit back and get teary-eyed that for just a min things seem slightly normal in FPIESland (or maybe it’s just me that does that! :)).

This recipe was inspired by a post over at The Misplaced Americans.


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