Gluten-free? These 15 Nutritious Snacks Will Keep You Satisfied
Key takeaways:
Naturally gluten-free snacks include vegetables, fruits, and nuts. Dairy foods such as cheese and yogurt are also gluten-free and can be a source of healthy fat and protein.
Gluten-free snacks are suitable for people with celiac disease, gluten sensitivity, or a wheat allergy. But anyone can enjoy gluten-free snacks. There’s no need to avoid gluten unless you have a medical condition that requires you to do so.
The term “gluten-free” on packaged snacks doesn’t mean that they are healthier than other snacks.
Table of contents
People who follow a gluten-free diet have to avoid items made with wheat, rye, and barley. That means that snacking on traditional crackers, cookies, and muffins is not going to work. It’s a good thing there are many healthy gluten-free snacks that you can enjoy instead — from apples dipped in peanut butter to yogurt and berry parfaits and beyond.
The best gluten-free snacks (for kids and adults)
Gluten is a protein found in wheat, rye, and barley. It’s also found in any foods made with these ingredients, such as crackers and cookies. So people with celiac disease or nonceliac gluten sensitivity will want to avoid any foods that contain gluten.
Luckily there are many nutritious gluten-free snacks that you may already have in your pantry or fridge, including:
Any vegetable, such as carrot, red pepper, or cucumber slices
Fresh fruit
Canned fruit (preferably canned in water, not syrup)
Dried fruit
Cheese cubes or slices
Nuts like almonds, cashews, and walnuts
Nut butters
Seeds, such as pumpkin or sunflower
Popcorn
Yogurt
Hummus or black bean dip
Smoothies made with fruit and milk or yogurt
Hard-boiled eggs
Plain tortilla or potato chips (keep in mind that seasoned chips may contain wheat starch)
Crackers made with rice flour, almond flour, corn flour, or other gluten-free flour
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You can combine the ingredients listed above to make healthy snack combinations, such as:
Rice crackers and cheese
Apple and peanut butter
Carrots and hummus
Trail mix made from nuts and dried fruit
Parfaits made from yogurt, berries, and seeds
Ideas for a gluten-free breakfast
Oatmeal made with gluten-free oats
Eggs, omelets, or crust-free quiche
Hash browns or home fries
Breakfast burrito or quesadilla in a corn tortilla
Fruit salad
Grits
Pancakes or waffles made with gluten-free flour
Gluten-free lunch ideas
Salads of any kind (but hold the croutons)
Cottage cheese with fruit, nuts, and a drizzle of honey
Protein bowl with veggies, legumes, and chicken on a bed of quinoa or brown rice
Tacos on hard or soft corn tortillas
Gluten-free dinners
Poultry or fish with grilled vegetables and/or whole grains like rice, quinoa, or polenta
A hearty salad with legumes, nuts, and diced chicken
Soup sprinkled with fried parmesan cheese and toasted sunflower seeds
Stuffed peppers or stuffed sweet potatoes
Burgers (on a gluten-free bun) with French fries (make them yourself, or make sure they’re fried in a dedicated deep fryer not contaminated with wheat)
What about gluten-free desserts?
Many sweets are naturally gluten-free, including:
Plain chocolate: Make sure to choose kinds without wheat-based wafers.
Ice cream: Read labels carefully on ice cream that has “chunks” like cookie dough, since sometimes they contain gluten.
Candy: Sugar and gelatin are gluten-free, so many gummy candies and jelly beans are safe to eat.
Granola bars: Choose those made with certified gluten-free oats.
Are wheat-free and gluten-free the same thing? Wheat is one of the major sources of gluten, but being wheat-free is not the same thing as being gluten-free.
How to shop for gluten-free snacks on a budget: Packaged gluten-free foods can be pricey. You can save money on gluten-free food by eating more whole foods, buying store brands, or buying in bulk.
Is your gluten-free diet working? It can take months to see the effects of a gluten-free diet. Here are some of the signs that it’s working.
You can also find gluten-free versions of most baked goods, such as cookies, cupcakes, muffins, and donuts.
Make sure to always read ingredient lists, even if you’ve bought an item in the past. Manufacturers can change the ingredients that they use. You can also look for treats that are specifically labeled “gluten-free.”
What are the benefits of eating gluten-free?
A gluten-free diet is the recommended medical nutrition therapy for people who have:
Celiac disease
Nonceliac gluten sensitivity, or gluten intolerance
Wheat allergy
Dermatitis herpetiformis, a rash with itching and blisters that’s caused by gluten sensitivity
Gluten ataxia, a condition where antibodies attack a part of the brain, affecting muscle control and balance
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Sometimes gluten-free diets are promoted for people who have headaches, depression, or excess weight. But these claims are not backed by research. If you don’t have one of the medical conditions listed above, there’s no reason to follow a gluten-free diet.
Does gluten-free mean healthy?
A gluten-free designation is not a claim that a food is healthy. It just signals to people who cannot digest gluten that the food is safe for them.
Studies show that processed gluten-free foods are actually lower in quality than similar foods that have gluten. Foods marketed as gluten-free are often:
Lower in protein
Higher in fat
Higher in salt
Lower in fiber
Unfortunately, savvy marketers have convinced consumers that any food labeled “gluten-free” means it’s healthy. This is not true.
Think about it this way: Gluten-free cupcakes aren’t more nutritious than regular cupcakes. They are both made with sugar, butter, and eggs. The only difference is the type of flour that’s used.
Who should try gluten-free snacks?
Gluten-free snacks are a must-have for people with celiac disease or other conditions that require avoiding gluten.
But anyone can eat gluten-free snacks. Just remember, there’s no need to avoid gluten unless it’s medically necessary. Also, gluten-free packaged foods also tend to cost more than gluten-containing foods.
When should I talk to a healthcare professional about gluten?
Everybody experiences gastrointestinal symptoms once in a while. But if yours seem to pop up after eating foods that contain gluten, talk with a healthcare professional.
It may be worth getting tested for celiac disease if you regularly experience:
Gas
Bloating
Constipation
Nausea or vomiting
Stomach pain
Bowel movements that are greasy or very smelly
If both celiac disease and a wheat allergy are ruled out, you may be told you have gluten intolerance, which is a “diagnosis by exclusion.” That means there’s no specific test for this condition. If you test negative for celiac disease or wheat allergy but still react to gluten, it may be your diagnosis. Try avoiding or limiting gluten to see if symptoms resolve.
The bottom line
If you need to avoid gluten, there are plenty of choices when it comes to nutritious snacks. Stick to basics like fruits and vegetables, as well as healthy protein, like nuts, seeds, legumes, and dairy products. Foods that typically contain gluten, such as crackers and pretzels, can also be found in gluten-free form. But remember that gluten-free doesn’t mean healthy. In fact, by avoiding gluten when you don’t need to, you may be missing out on important nutrients and fiber.
Why trust our experts?
References
Akhondi, H., et al. (2022). Gluten-associated medical problems. StatPearls.
Celiac Disease Foundation. (n.d.). Gluten-free foods.
Food Network Kitchen. (n.d.). Gluten-free vanilla cupcakes.
Food Network Kitchen. (n.d.). Go-to vanilla cupcakes.
Khoury, D. E., et al. (2018). A review on the gluten-free diet: Technological and nutritional challenges. Nutrients.
Lee, A. R., et al. (2019). Persistent economic burden of the gluten free diet. Nutrients.
MedlinePlus. (2022). Learn about gluten-free diets.
Melini, V., et al. (2019). Gluten-free diet: Gaps and needs for a healthier diet. Nutrients.
Taraghikhah, N., et al. (2020). An updated overview of spectrum of gluten-related disorders: Clinical and diagnostic aspects. BMC Gastroenterology.
