27+ Healthy and Delicious Gluten-Free Snacks
Gluten-free diets are increasingly popular. People with celiac disease must follow a gluten-free diet. Celiac disease is an autoimmune disease that causes damage to the intestines when gluten is consumed. Others may find they feel better on this diet because of gluten intolerance.
Gluten is a protein found mainly in wheat, barley, and rye. Other grain sources include whole wheat, wheat berries, graham, bulgur, farro, farina, durum, and Spelt.
Grains that don’t include gluten are arrowroot, cassava, corn, buckwheat, beans, chia seeds, flax seeds, quinoa, potato, rice, soy, sorghum, millet, and nut flours.
Gluten-free diets can be limited in fiber, B vitamins, iron, and folate. It is important to be sure that other sources of fiber are included in the diet. Also, looking for enriched whole grain and gluten-free products can offer more B vitamins and iron.
You will want to be sure to read the nutrition facts labels of your food and understand that some gluten-free products actually provide more calories, fat, and sugar compared to their regular counterparts.
If you are new to a gluten-free diet and find it challenging to come up with quick snacks, we have compiled a list of quick and healthy snack ideas for you. All of them are gluten-free.
28 Gluten-Free Snacks
1. Greek Yogurt with Sliced Bananas
Greek yogurt is higher in protein compared to traditional yogurt. Plain yogurts tend to have less sugar compared to flavored yogurts. Try adding some fresh fruit like a banana and one tablespoon of walnuts.
Fruit and nuts can add fiber and healthy fats for more filling gluten-free snacks.
2. Pumpkin Seeds
Roasting your own seasoned pumpkin seeds is a tradition in October right along with pumpkin carving. Try adding a combination of spicy and salty seasoning on the pumpkin seeds before roasting. You can also find pumpkin seeds (or pepita) at your grocery store. These could also be good added to yogurt, oats, or used in a trail mix.
3. Trail Mix with Dark Chocolate Chips
Trail mix is one of a few great grab-and-go snack options. Take some with you when you are heading out for a weekend hike. There are plenty of options for purchase at your local grocery store or you can make your own and package into smaller servings to take later. Be sure to read the nutrition labels when buying a trail mix as some may contain gluten. If you decide to make your own, suggested trail mix ingredients include dried fruit, cranberries, raisins, hemp seeds, nuts, sunflower seeds, coconut flakes, and dark chocolate.
4. Quaker Rice Crisps or Almond Flour Crackers
Rice is a naturally gluten-free grain. Rice crisps or rice crackers are lighter gluten-free snacks. Rice crisps can be used to dip into guacamole, hummus, or other favorite dips. Crackers made with almond flour or brown rice flour are another option and can be used the same way.
5. Instant Oats with Cinnamon, Milk, and Walnuts
Be sure to get gluten-free oats. Oats are not only great for breakfast but can also be used for snacks. Overnight oats are a favorite of mine in the hot summer months. Add some fruit and nuts with cinnamon. To add a source of protein, try adding peanut butter. Top with maple syrup or sweeten it with coconut sugar make your bowl even more satisfying.
Nuts such as walnuts, peanuts, and almonds are snacks that provide healthy fats. Personally, I like the 100 calorie packs of almonds with sea salt and I have been known to carry them in my purse when I have a busy day of running errands.
7. Hard-Boiled Eggs
Eggs are naturally gluten-free and a great source of protein. Hard-boiled eggs can be added to gluten-free bread or prepared as egg salad. The egg salad can then be added to gluten-free bread or a rice cake. For more protein and a little punch of flavor, add one slice of cooked bacon.
8. Cheese and olives
Cheese is a good source of calcium and olives are a good source of healthy fats. Olives are available in pre-portioned packets for an easy and healthy snack. Consider making provolone (or other cheeses) and olive skewers ahead of time to grab when it’s snack time later in the day. Alternatively, olive tapenades make a great spread with rice crisps or crackers.
Popcorn is a great snack by itself (provides about 100 calories in 3 cups of popcorn) but I like to use popcorn as a base for a snack mix. Combine popcorn, rice Chex cereal, gluten-free pretzels, peanuts, and other gluten-free items and toss in a little olive oil and seasoning. Then roast in the oven until the mix is lightly toasted and serve warm. This is one that the entire family tends to love, especially with some ranch seasoning. Just search online for popcorn snack mix recipes.
10. Veggies with Cream Cheese
Celery sticks with cream cheese were a popular snack when I was a kid. Cream cheese can also be spread on cucumber slices. Try adding some “Everything But the Bagel” seasoning to the cream cheese (found at Trader Joe’s stores).
11. Tortilla Roll-Ups
Use gluten-free tortillas to roll up with your favorite sandwich ingredients then slice into bite-size pieces. Make a peanut butter and jelly roll or herbed cream cheese and veggie roll.
12. Hummus with Veggie Sticks
Hummus is pretty versatile and goes well with carrots, celery, cucumber, and bell pepper sticks. Pre-portioned cups of hummus are available if you are looking for individual-sized snacks.
13. Quinoa Herb Salad with Fruits
Quinoa provides more protein compared to some other grains and doesn’t contain gluten. It’s great mixed with herbs, fruits, veggies, greens, and nuts.
14. Potato Wedges
Seasoned and roasted potato wedges are naturally gluten-free food. This could also work with sweet potato. They can be roasted in the oven or you could try making them in an air fryer.
Also, there is sweet potato “toast” that is now available in grocery stores too.
15. Gluten-Free Pretzels
Pretzels are a popular snack alternative to potato chips because they are much lower in fat. Gluten-free versions of pretzels are handy to have for snacks.
16. Rice Noodle Soup with Vegetables
Soups can be a good snack particularly ones that include veggies. Be sure to check that store-bought soups are gluten-free as they often have hidden sources. If you make your own soup, consider using rice noodles with shiitake mushrooms and bok choy for simple and quick ramen. Sprinkle sesame seeds on top with freshly squeezed lime juice to dress up the dish.
17. Berries (Strawberries, Blueberries)
Berries are in season right now and are great to snack on by themselves or with other foods. Blackberries and raspberries offer a lot of fiber while strawberries are a great source of vitamin C. You can add them to oats, yogurt, salads, or just grab a handful to eat.
Jerky is essentially dried meat so it provides protein and some are gluten-free but it is always good to check the nutrition label to be certain.
19. Roasted chickpeas or beans
Chickpeas (also known as garbanzo beans) can be roasted into a crunchy plant-based protein snack. There are some pre-roasted chickpeas sold in stores or you can make your own. Another bean, the fava bean, can be seasoned and roasted as well. A roasted fava bean product that is available is offered in 100 calorie snack size packets. Each packet provides 100 calories, 3 grams fat, 7 grams protein, and 5 grams fiber.
20. Avocado Dip
Avocados are rich in healthy fats, fiber, vitamins, and minerals. Avocado dip, aka guacamole, is great on gluten-free toasts, rice cakes, and with any Mexican foods.
21. Apples and Almond Butter
I call this “apple nachos”, and they are a favorite in my house. Drizzle your apple slices with almond butter and top with a little gluten-free granola, slivered almonds, and/or dark chocolate chips.
22. Mozzarella Sticks
Also known as string cheese, this is a popular snack choice for kids. Mozzarella cheese offers protein, carbs, and calcium. Wrap with a slice of turkey or ham for more protein. It’s one of the few dairy products that can be a portable snack.
23. Salsa with Gluten-Free Tortilla Chips
Dip gluten-free tortilla chips into your own homemade fresh salsa or a store-bought version. There are several brands of chips available. Siete foods brand is a popular one that provides Mexican American foods that are gluten and grain-free. They offer tortilla chips, sauces, salsas, tortillas, and more. Their tortillas are made with cassava or chickpea flour rather than wheat flour.
24. Potato and/or Veggie Chips
Try making your own chips. You can make chips with potato, sweet potato, beets, or zucchini. Try baking garlic zucchini chips and serving tzatziki sauce for dipping. If you don’t want chips and need to change it up a bit, cut them in long strips to make fries.
If cooking isn’t your thing, shop for gluten-free chips.
25. Rice Cakes
Rice cakes are not that interesting by themselves but I think of them as a blank slate to add things to. Try topping with Greek yogurt and berries, peanut butter and banana, cream cheese and cucumber or tomato, or sliced avocado. These flavors make them a much more interesting gluten-free snack option.
26. Chia Pudding
Chia seeds are a great source of fiber and healthy omega-3 fats. Chia seeds provide 8 grams fiber and 4 grams omega-3 fats in just 2 tablespoons. When mixed with a liquid, they absorb the liquid and it thickens into a pudding consistency. Try adding 4 tablespoons of chia seeds to 1 cup of coconut milk (or other milk) and vanilla and refrigerate for a few hours. Prepare as 2 servings and top with fresh berries, honey, and nuts or coconut flakes. This is the perfect gluten-free snack for anyone with a sweet tooth.
Pitted dates are a pantry staple in my house and they are a go-to if I am craving something sweet. My favorite is to add a little peanut butter to a date with a few chocolate chips for a quick sweet treat. Just one date has 40 calories and provides a natural sweetness that also makes this a good dessert.
Smoothies don’t need to be complicated and they are a quick way to get some veggies and fruits in. Try blending some fresh spinach with 1/2 banana, some frozen mango or peach, and almond milk for a bright green smoothie. You can always opt to add a source of protein, fiber, and healthy fats to make it more filling. Check out these delicious and healthy smoothie recipes
Eliminating gluten from your diet is challenging, especially at the beginning. Simply searching for gluten-free versions of your favorite foods is possible. Items like protein bars, granola bars, cookies, or other items that are simply labeled gluten-free will be available at your local stores. But including variety can make this diet feel less restrictive.
Instead, try adding variety to your snacks by including fruits, vegetables, and sources of healthy fats. This way you will be sure to get adequate fiber, vitamins, and minerals. Including a variety of foods is the best way to be sure to get the nutrients you could be missing and avoid any nutrient deficiencies. The above list of snacks should help you get started with healthy snacking that is gluten-free.