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 gluten-containing grains include whole wheat, wheat berries, graham, bulgur, farro, malt, 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.
30+ Best Gluten-Free Snack Ideas
The list of best gluten-free snacks is categorized into three different groups. The groupings include:
- Snacks to buy
- Snacks for kids
- Homemade snacks
Healthy Gluten-Free Snacks To Buy
1. Simple Mills Chunky Chocolate Chip Cookies
These delicious gluten-free cookies are the perfect snack for anyone from toddlers to adults who can’t resist scrumptious cookies.
They are made with almond flour, organic coconut, and flaxseeds. Simple Mills also have many GF baking mixes and grain-free crackers you can add to your variety.
2. Snyder Pretzels
If you love pretzels, you’ll love the ones from Snyder. They have a variety of pretzel styles, such as rods, sticks, and twists.
Their texture is very similar to regular pretzels and you can even pair these with Nutella for a savory snack.
If a treat is needed for an event, you can create chocolate covered pretzels with fun toppings for all to enjoy.
3. Kind Bars Dark Chocolate Cherry Cashews
Looking for a snack bar or energy bites to take on your next hiking trip or outdoor adventure? This protein bar from Kind is a serious indulgence.
It has a mouth-full of crunch from cashews, providing grams of protein. It’s a favorite gluten-free snack to take on the go.
4. Mary’s Gone Crackers
This cracker is a whole grain brown rice option you can incorporate with any of your favorite spreads.
If you like nuts and seeds, such as flax seeds you will enjoy these!
Make a delicious dip with sour cream, onion powder, and chopped jalapeno to serve with.
5. Whisps Cheese Crisps
Many store-bought gluten-free snacks come with a long ingredient list or even contain some preservatives and artificial flavors you don’t want, but not these.
The good news is these grain-free chips are perfect salty snacks with just a few ingredients.
Watch the sodium intake, 140mg of sodium is considered low sodium.
They are also low in carbohydrate, keto-friendly, and a perfect companion for your lunch box.
6. So Delicious Cashew Milk Salted Caramel Ice Cream
The gluten ingredient is often hidden in the most unexpected places like ice cream. That’s why it’s essential to look for gluten-free options even when you are picking a pint of ice cream.
If you are looking for some frozen dessert options, next time you are in a grocery store like Whole Foods, look for So Delicious.
This is paleo-friendly, which means it is grain and dairy-free, which makes it an accessible option for those with those particular allergies.
This caramel flavor comes with 31 grams of carbohydrates including 20 out of the 23 grams of added sugar.
For men, 36 grams, and for women, 25 grams of added sugar is the recommended grams of sugar intake per day.
So be sure to indulge in moderation to reduce the amount of sugar intake.
7. Nature’s Bakery Fig Bars
Fig bars are a delicious treat you often miss when cutting gluten or other grain-related allergens out of your diet.
But these Nature’s Bakery’s GF bars are a great way to enjoy the soft-baked bars without the gluten, and they are just as tasty as the real thing.
Instead of using wheat flour, these use gluten-free flour such as rice flour and tapioca starch.
It also uses other grains including amaranth, quinoa, millet, teff, and sorghum.
They are also non-GMO and free of corn syrup. They are perfect for kids with dietary restrictions and food allergies.
8. Bare Baked Crunchy Banana Chips
Baked fruit chips with no added sugar are a great snack option for people with gluten sensitivity or individuals who need to avoid the gluten ingredient.
They are also vegan, dairy-free, and egg-free, which makes them a perfect choice for allergy-sensitive individuals.
They have a variety of baked fruit chips to choose from including apples, green apples, coconut, and even pineapple.
Pitted dates can be a pantry staple and a go-to if you are craving something sweet.
You can even add nut butter or peanut butter to a date with a few chocolate chips for a quick sweet treat.
Dates provide a natural sweetness that makes this potentially a great treat for dessert.
Healthy Gluten-Free Snacks for Kids
10. Oatmeal with Berries
Even though oats are naturally free of gluten the growing/farming process can cause cross-contamination with oats due to being grown close to wheat.
So be sure to find the label verifying they are gluten-free. For additional flavor add some fruit and nuts with cinnamon.
To add some protein, try adding nut butter. Top with honey, light maple syrup, coconut sugar, or a sweetener to make your bowl even more satisfying.
The best thing is, you can make this at home with wholesome ingredients. It’s a perfect junk-free snack your kiddos can enjoy.
11. Rice Cakes with Nut Butter and Bananas
Rice cakes are not that interesting by themselves, but I think of them as a blank slate to add things to.
Try topping with nut butter, tahini, or peanut butter and banana, cream cheese, cucumber, and tomato, or sliced avocado. These flavors make them a much more interesting gluten-free snack option.
12. String Cheese
String 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.
Healthy eating starts at a young age and popchips help even our youngest picky eaters enjoy a healthier alternative to potato chips.
They are un-fried and made with only simple ingredients. They are the perfect school snacks for school-aged kids.
If you prefer potato chips, opt for low sodium and baked chips, along with getting the individual bags to help assist with portion control.
14. Glutino Animal Crackers
Glutino offers animal cookies that can be a quick option for your kiddos’ lunch box or even as an afternoon treat.
You can also add more nutritional value by having a protein with it, such as a nut butter to dip it into or smear in between two to make a sandwich.
15. Yogurt with Berries
Greek yogurt is higher in protein compared to traditional.
Plain yogurts tend to have less grams of 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.
Fruits, such as raspberries and strawberries are full of antioxidants.
Try adding allergy-friendly granola for an extra crunch. Enjoy this in the morning as breakfast or in the evening as a treat.
You can also add the fruits and nuts to oats, salads, or just grab a handful to eat.
16. Cheese and Fruits
Cheese is a good source of calcium and healthy fats.
Cut them in cubes or in animal shapes as they make a healthy snack for kids.
There is also no cooking required, making the mid-day snack time as effortless as possible. Serve them with a side of grapes, apricots, or any other fruits they like.
17. Apples and Almond Butter
Drizzle your apple slices with almond butter or any nut butter of your choice. Top with a little gluten-free granola, slivered nuts, such as almonds, and/or dark chocolate chips.
For extra sweetness, drizzle caramel sauce over top.
18. Veggies with Cream Cheese
Celery sticks with cream cheese were a popular snack when I was young. Cream cheese can also be spread on cucumber slices.
Try adding some additional herb seasoning to the cream cheese.
19. Grain-Free Tortilla Chips with Hummus
Hummus is pretty versatile and goes well with numerous vegetables, such as carrots, celery, cucumber, and or bell pepper sticks.
Pre-portioned cups of hummus are available if you are looking for individual-sized portions. Tortilla chips can be a great way to enjoy hummus as well but be aware of the sodium intake from the tortilla chips.
If you are looking for something with a kick, try pairing GF tortilla chips with salsa or jalapeno sour cream dip!
20. Hard-Boiled Eggs
Eggs are naturally gluten-free and a great source of protein.
Sliced hard-boiled eggs can be placed on gluten-free bread or prepared as egg salad for more flavor.
The egg salad can then be added to gluten-free bread, rice cake, or rice crackers.
Whether you are a paleo or celiac, eggs are one food that’s safe to eat and would make a great light meal.
21. Homemade Gluten-Free Snacks
Corn Tortillas Roll-Ups
Make a peanut butter or alternative butter and jelly roll or herbed cream cheese and veggie roll.
Better yet, you can turn these corn tortillas into a healthy lunch by filling it with tuna salad or egg salad with the addition of vegetable sticks on the side.
22. Guacamole (Avocado Dip)
Avocados are rich in healthy fats, fiber, vitamins, and minerals.
Guacamole is great on GF toast, rice cakes, or served with tortilla chips. You can also dip your favorite vegetables in guacamole.
23. Trail Mix with Dark Chocolate Chips
Trail mix is a great grab-and-go option.
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 with you.
Be sure to read the nutrition labels when buying store-bought as some may contain gluten.
If you decide to make your own, suggested trail mix ingredients include dried fruit, cranberries, pumpkin seeds, sesame, raisins, hemp seeds, nuts, sunflower seeds, coconut flakes, and dark chocolate.
Nuts such as walnuts, peanuts, and almonds provide healthy fats. Be cautious when purchasing nuts like almonds because some may be seasoned with sea salt which can increase your sodium intake.
24. Chia Pudding
Chia seeds are a great source of fiber and healthy omega-3 fats.
Chia seeds provide 8 grams of fiber and 5 grams of 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 fruits like blueberries, honey, and nuts or coconut flakes.
This is the perfect gluten-free snack for anyone with a sweet tooth.
Slowly increase your fiber intake to decrease the chances of GI distress. Another popular choice of using chia seeds is making your own chia seed jam. Be sure to explore recipes on this.
25. 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, and nuts.
26. Potato Wedges
Seasoned and roasted potato wedges are naturally gluten-free food. This could also work with sweet potatoes. They can be roasted in the oven or you could try making them in an air fryer. Also, there are sweet potato slices available in grocery stores.
27. Rice Noodle Soup with Vegetables
Soups can be a good way to include veggies. Be sure to check that store-bought soups are gluten-free as they often have hidden sources due to adding thickening fillers.
If you make your own soup, consider using rice noodles with shiitake mushrooms and bok choy for simple and quick ramen.
Be careful to not use any soy sauce because that would cause an allergic reaction with it containing gluten.
Sprinkle sesame seeds on top with freshly squeezed lime juice to dress up the dish.
28. 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 with different flavorings is available and provides 130 calories, 6 grams fat, 7 grams protein, and 8 grams fiber per serving.
29. 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 you make fries, you can bake or sauté them with a little GF flour or breadcrumbs adding seasonings like salt, pepper, and Italian seasonings.
You can even add some lemon juice to add a little zest to the finished product.
30. Vegetable Fritters
There are a variety of fritters you can make, such as zucchini fritters.
If you want to incorporate more than one vegetable, try rainbow fritters. These can include a variety of vegetables with vibrant colors such as bell peppers, carrots, corn, etc.
Pick your favorite colorful vegetables to combine.
In addition, incorporate eggs, your favorite non-gluten flour, and shredded cheese. Form them into a patty and place them in the skillet or frying pan to cook for only a few minutes on each side.
Search for specific recipes throughout the internet or even on social media.
Smoothies don’t need to be complicated and they are a quick way to get some veggies and fruits in.
Try blending some strawberries, banana, mango or peach, and almond milk for a smoothie treat.
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.
Popcorn is a great snack by itself (air-popped popcorn provides roughly 100 calories per 3 cups) but I like to use popcorn as a base for a mix.
Combine popcorn, rice Chex cereal, gluten-free pretzels, peanuts, and other gluten-free items and toss in a little olive oil and seasoning. Roast the mixture in the oven until 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 seasoning recipes.
Eliminating gluten from your diet can be a challenge, but you can search for gluten-free versions of your favorite foods to find alternatives at the grocery store.
You can also experiment in the kitchen to create your own allergy-friendly versions.
In addition, keep an eye out for items like protein bars, granola bars, cookies, or other items at your local stores labeled gluten-free.
You can also try adding variety to your snacks by including fruits, vegetables, proteins, and healthy fats.
Including a variety of foods is the best way to ensure you get the proper nutrients to avoid any deficiencies.
The above list of snacks can help you get started with creating your own snacking list.