If you have celiac disease or gluten intolerance, avoiding gluten is imperative (
However, you may struggle to find good snack options.
Though many convenient gluten-free snacks are available in stores, some may be unnecessarily high in calories or added sugars.
However, you don’t have to rely on packaged foods for your next snack. It’s also simple to make your own.
People with celiac disease should choose snacks rich in fiber, vitamins, and minerals, as dietary restrictions and gluten-related intestinal damage may increase your risk of nutrient deficiencies (
Here are 21 quick and nutritious gluten-free snacks.
For a snack, lightly drizzle air-popped popcorn with melted dark chocolate and toss in fiber-rich dried fruit, such as dried cranberries or cherries. Add peanuts for a good source of healthy fat and plant-based protein (
Chocolate and peanuts are naturally gluten-free. However, some may have additives, so be sure to choose products that are certified gluten-free.
Notably, intolerance to lactose — the natural sugar in dairy products — is common in people with celiac disease, but this often improves as your intestine heals on a gluten-free diet (
Oats are naturally gluten-free but may be contaminated with wheat and other grains during growing, harvest, transportation, and manufacturing. Therefore, you should only buy certified gluten-free oats (
For a warm, filling snack, combine plain, instant oatmeal with apples, walnuts, and cinnamon.
Hummus is a nutritious, protein-rich dip made from ground chickpeas and sesame seeds. Premade gluten-free hummus is sold in supermarkets.
To make mini sandwiches, spread hummus on thick, round slices of cucumber. If you desire, add another slice on top of the hummus.
The protein in beef jerky makes it a filling snack. High-quality beef jerky, including gluten-free and grass-fed options, has become more widely available. Notably, grass-fed beef is higher in nutrients like anti-inflammatory omega-3 fats and antioxidants (
Warm the tortilla briefly in the oven, then spread one side with a thin layer of chunky, unsweetened almond butter. Top with fresh berries or half of a diced apple and roll the tortilla tightly.
To make a satisfying, protein-rich snack, heat canned navy beans and spread them over toast. Drizzle with extra virgin olive oil and sprinkle with salt and pepper. The toast can also be topped with fresh herbs.
To avoid gluten contamination from toasters, it’s a good idea to invest in a new one and only use it for gluten-free foods. When you’re away from home, reusable toaster bags can prevent contact with crumbs (
To make this snack, alternate layers of plain Greek yogurt with berries or other fruit, then top with gluten-free granola and nuts or seeds.
Many yogurts contain live and active bacterial cultures that help break down lactose. Thus, you may tolerate these yogurts even if you don’t digest milk well (
Gluten-free pizza can be hard to find, but you can make your own with vegetables in place of crust.
Cut zucchini into thick, round slices and brush each side with olive oil. Put the slices on a lined baking sheet in the oven and broil each side for about two minutes, or until they start to brown.
Next, spread pasta sauce on each slice and top with shredded mozzarella or Parmesan cheese. Broil for one minute to melt the cheese.
For a simple snack, fill pitted dates with unsweetened, crunchy peanut butter or a mix of chopped walnuts and unsweetened coconut flakes.
Three dates (72 grams) have 5 grams of fiber, which is 18% of the RDI. People on gluten-free diets are sometimes deficient in fiber and may experience constipation, so these dates may aid your digestive system (
Chili powder may either be a blend of spices or simply ground chili peppers. To avoid contamination, make sure yours is labeled gluten-free.
Skewered foods make festive appetizers for gatherings. Plus, they’re easy to make and enjoyable whether or not you’re gluten-free.
For a twist, try serving them with a dressing of extra virgin olive oil and balsamic vinegar.
For an easy, filling snack, toss half of a cubed avocado with 1/4 cup (43 grams) of black beans. Add chopped onion, fresh cilantro, lime juice, salt, and pepper.
Nutritious trail mix ingredients include nuts, seeds, and unsweetened, dried fruit, such as goji berries and apricots.
It’s best to buy these foods in packages rather than bulk bins due to the risk of gluten contamination from containers and scoops.
A serving of gluten-free canned soup makes for a great snack. You can also freeze homemade soup in small glass containers for eating later.
Always check that canned soup is certified gluten-free. Besides obvious glutenous ingredients like noodles and barley, some soup is thickened with wheat flour.
Avoid canned tuna with gluten-containing ingredients, such as broth made with wheat protein.
Rice cakes are commonly made with whole-grain brown rice. Some also contain other nutritious gluten-free whole grains, such as quinoa or sorghum.
Thin rice cakes are about half the thickness of regular ones and work well as sandwiches. Top them with unsweetened peanut butter, banana, and cinnamon.
For extra flavor, pair the chips with tzatziki sauce, which is a yogurt and cucumber dip. You can buy it premade or make your own.
You can also make your own chips. Toss thin slices of sweet potato with olive oil and sea salt, then spread on a pan and bake at 400℉ (204℃) for about 25 minutes or until the edges brown. Flip the chips once during cooking.
For a refreshing snack, toss cubed honeydew melon with raspberries, then sprinkle with fresh mint.
Honeydew and raspberries are naturally gluten-free and packed with fiber, minerals, and vitamins, including vitamin C.
Miniature bell peppers are perfectly sized for snacking. Cut the peppers in half and remove the seeds before adding egg salad.
To make the salad, chop a hard-boiled egg and mix it with diced green onion and plain Greek yogurt or mayonnaise. Add salt and pepper to taste.
Eggs are a good source of vitamin B12, which up to 41% of people newly diagnosed with celiac disease are deficient in. This vitamin is essential for energy production, nerve function, and DNA synthesis (
For a sweet snack, melt gluten-free dark chocolate and drizzle it over a sliced pear, then top with crushed walnuts for a boost of protein and healthy fat. Pear slices are also tasty dipped in unsweetened almond butter.
Gluten-free snacks don’t have to be difficult to make. Plenty of tasty, unique snack combinations can be enjoyed on a gluten-free diet.
To avoid nutritional deficiencies, choose whole foods packed with fiber, vitamins, and minerals.
If you’re craving healthy, homemade snacks, try some of these ideas today.