30 Quick and Nutritious Gluten-Free Snacks

Medically Reviewed on 8/10/2022
30 Quick and Nutritious Gluten-Free Snacks
Though a gluten-free diet is serious and can be difficult to maintain, it is undeniably more palatable and pleasurable than in the past.

When you must go gluten-free due to celiac disease, grabbing a fast snack needs extra planning. From carefully reading the label to preventing cross-contamination, it is critical to test the food for gluten.

A snack that has carbs, protein, and healthy fats and gluten-free options is superior because it will satiate hunger. Snacking could still be enjoyable even on a gluten-free diet if you choose healthy ingredients. Before taking food from the pantry or fridge, make sure to read the label and check for gluten and contaminants.

When choosing snacks, the amount of fiber, vitamins, and minerals should be your first consideration. A gluten-free diet can occasionally result in nutritional insufficiency. It is only a matter of combining some unusual and delicious treats to make sure your health and taste buds both are in for a treat.

Why start a gluten-free diet?

There are several reasons why someone would avoid gluten, ranging from gluten sensitivity to preferring better snack options. Going gluten-free is a necessity for individuals with extreme gluten sensitivity or celiac disease, a serious autoimmune disease in which gluten consumption causes small intestinal damage.

Finding gluten-free snacks was a difficult task a few years ago. Options were exceedingly restricted, pricey, and flavorless. However, gluten-free snacks and meals are now readily accessible, ranging from crackers and cookies to pizza and pancakes.

Though a gluten-free diet is serious and can be difficult to maintain, it is undeniably more palatable and pleasurable than in the past.

30 nutritious gluten-free snacks

  1. Dates
    • Dates add sweetness and texture to a range of nutritious sweets. However, they are delicious as a standalone sweet snack.
    • The almost creamy texture gives the appearance of richness, which may fool your brain into believing it is receiving a slice of cake.
  2. Stuffed dates
    • Even though stuffed dates are widely accessible in the market. However, preparing them at home is both simple and convenient.
    • Pitted dates with a filling of crunchy peanut butter and some almonds or coconut flakes will fulfill your desire for a healthy gluten-free snack.
    • This snack can reduce fiber shortage and constipation-related disorders.
  3. Nuts
    • Pack a handful of raw or roasted nuts with you wherever you go as quick snacks or combine nuts with your morning bowl of milk or yogurt to make a nutritious gluten-free breakfast.
    • Nuts are high in antioxidants.
  4. Rice crackers
    • They are one of the best gluten-free snacks on the market. To be safe, use plain rice crackers without flavors and check for the gluten-free label.
    • Furthermore, they are high in fiber and energy and have fewer calories, and can boost your mood.
  5. Quinoa
    • Quinoa is a high-protein, gluten-free grain that is a nutritious addition to any meal. Quinoa is an excellent snack choice when combined with oats and jaggery to make nutritious bars.
  6. Eggs
    • Eggs are simple to make, and with so many cooking options, you can have them for lunch or as a snack.
    • If you have high cholesterol, do not overdo it. One hardboiled egg each day is highly beneficial to health.
  7. Popcorn
    • They are low in calories, beneficial for your heart, low in fat, and high in nutrients and healthy fatty acids.
    • You can season popcorn with spices, salt, and sugar.
    • It is a good source of fiber and a gluten-free snack. This keeps you full.
    • Munching on them independently or combining freshly popped corn with dark chocolate and dried fruits will provide a unique and delightful flavor.
  8. Homemade popcorn trail mix
    • High-fiber popcorn, together with almonds, pistachios, cashews, and pumpkin seeds, would make an excellent gluten-free snack.
    • This is especially great as a gluten-free post-workout snack for athletes and runners who sweat a lot.
    • You may simply make your trail mix using store-bought ingredients and cook your popcorn to regulate the quantity of salt, sugar, and fat.
    • Choose plain popcorn and roasted, raw, and unsalted nuts without glazes or coatings to keep carbohydrates and sugar to a minimum.
  9. Celery sticks with peanut butter
    • These foods have low glycemic indexes; they will not alter your blood sugar levels.
    • The crunchiness of celery and the flavor of peanut butter complement each other beautifully.
    • Furthermore, they are high in vitamin K, calcium, healthy fats, and omega-3 fatty acids.
  10. Cheese
    • Gluten-free cheese options include cheddar, Swiss, parmesan, and cottage cheese. Furthermore, they are high in calcium and other dietary proteins that are beneficial to bone health.
    • As a satiating snack, enjoy a cube of this nutritious dose or combine it with other gluten-free snacks to make it more nutritious.
  11. Chocolate
    • Gluten-free chocolates are created with cocoa and cocoa butter.
    • Stick to plain, pure dark chocolate. Because it is high in calories, never overuse it.
  12. Buckwheat pancakes
    • Combine buckwheat and curd. You may have these pancakes for breakfast or as an evening snack.
    • They are high in vital amino acids, vitamins, and magnesium, which help maintain your heart healthy and active.
  13. Lettuce wraps
    • This is a simple and tasty gluten-free snack. Fill your leaves with gluten-free snacks, such as peanut butter, almonds, honey, and other vegetables.
    • This is a nutritious snack that will keep you full for a longer period.
  14. Millet porridge
    • Millets are high in protein and include a variety of nutrients. Make your morning nourishing by combining millet porridge with almonds, milk, honey, and fresh berries.
    • They will keep you energized and focused for the remainder of the day.
  15. Potato-based snacks
    • Potato chips are a gluten-free version of a staple snack item. It is not the healthiest option available, but if eliminating gluten is your first goal, you can overlook it. Just be sure there are no gluten-containing spices or flavors in the ingredients list.
    • French fries are in the same category because they are made from potatoes and contain no gluten (unless they have breading or batter).
  16. Raw vegetables
    • Raw vegetables, such as celery, carrots, cucumbers, and snap peas, cut into cubes or blocks make excellent snacks with a pleasing crunch.
    • If they seem bland on their own, try dipping them in hummus (made from garlic and chickpeas) or tzatziki (salted, strained yogurt with lemon juice).
    • Tahini is another traditional Middle Eastern condiment that goes well with raw vegetables and may be used to make sauces or dips.
  17. Fresh fruits
    • Fresh fruit is a healthy and filling snack that would not jeopardize your gluten-free diet, so start slicing apples and peeling oranges when hunger strikes.
    • Bananas are recognized for their quick-absorbing nutrients, and you can combine them with peanut butter to make a filling snack for long-lasting energy. Fruits are high in key nutrients and are good for weight loss.
    • Everyone is encouraged to eat seasonal fruits. These are high in nutrients and can help you stay fit. All fruits are gluten-free by nature. A platter of fresh seasonal fruits is a snack option.
  18. Vegetable soup
    • A hot cup of vegetable soup could a nutritious snack. Homemade soup can be frozen for later use.
    • Canned soups on the market might be a quick approach to satisfy a snack appetite.
    • Vegetable soup keeps you satiated for longer. Choose those that have high fiber and gluten-free labeling. This is because certain soups are thickened with gluten-containing wheat flour.
  19. Fruit juice
    • Various fruit juices are gluten-free, and they are conveniently accessible.
    • They are suitable for individuals of all ages and make a nutritious option. You can drink it after breakfast or in the evening when you are hungry.
  20. Rice cakes with peanut butter
    • Rice cakes with peanut butter are a quick and easy snack. The peanut butter adds flavor to the rice cake, which kids like.
    • To assure gluten-free rice cakes, look for ones that are made entirely of rice and include no additional ingredients.
  21. Mix trail
    • In their natural state, nuts, dried fruits, and seeds are gluten-free. Trail mix could be made with gluten-free nuts, seeds, and dried fruits.
    • A handful of this mixture will fill you up and help you cut back on bad calories.
  22. Yogurt
    • Most yogurts are gluten-free. You may make yogurt at home. Choose yogurts with no added sugar or flavoring. You may top yogurt with freshly chopped fruits.
    • Choose low-fat yogurts. You may add nuts or cereal to it for a healthy meal. Furthermore, they are high in calcium and other minerals.
  23. Greek yogurt with chia seeds and nuts
    • Greek yogurt is a gluten-free, high-protein, probiotic-rich food that will keep your metabolism running, your hunger at bay, and strengthen your immune system.
    • You may obtain additional beneficial fats and fiber by adding chia seeds and nuts, such as pistachios or almonds.
    • Furthermore, you may make it sweet or savory by using fruits and jam or olive oil, sun-dried tomatoes, kalamata olives, or balsamic vinegar.
  24. Apple slices with nut butter
    • Cover slices of apple with thick, creamy nut butter. To acquire those beneficial fats that will assist your heart and keep you satiated for longer, try peanut, almond, cashew, or macadamia nut butter.
    • Furthermore, keep those skins on. The skin includes pectin, a form of fiber that will assist your gastrointestinal health and improve your immune system.
  25. Smoothie with oats and avocado
    • A smoothie is excellent on-the-go food, and you can combine gluten-free oats, spinach, avocado, and some fruit, such as a banana, to make a well-rounded drink. This has beneficial fats, iron and fiber, protein, and complex carbs to sustain the body for longer.
  26. Edamame and grains mixed in a cup
    • Edamame is a gluten-free, high-protein choice. To make a snack-sized power bowl, combine edamame and grains in a cup.
    • To add extra nutrients, add colorful vegetables, such as bell peppers, carrots, and zucchini, as well as almonds and a drizzle of olive oil for fat and moisture.
  27. Cottage cheese cup and oat crumble
    • For a sweet and sour snack, pick yourself a cup of plain or flavored cottage cheese and a gluten-free oat bar from the grocer.
    • To fill the cottage cheese cup, crumble the oat bar into pieces. It will taste much better if you choose a flavor, such as strawberry or blueberry or chocolate chip and banana.
  28. Canned fish and beans
    • Open a can of tuna or salmon and combine it with beans, such as black beans or kidney beans, for a high-protein, high-fiber gluten-free snack rich in omega-3 fatty acids, which help enhance heart health and reduce inflammation.
    • It can be kept in the fridge for meal prep. Spread it on top of the gluten-free crackers.
  29. Chia seed pudding parfait
    • You may create overnight chia seed pudding and store it in the fridge for a snack the next day.
    • Toppings, such as fruit, nuts, and seeds, can be added. You may make an overnight oats variation.
  30. Granola with peanut butter and dark chocolate chips
    • Adding creamy peanut butter and rich dark chocolate chips to nutritious granola offers just the right amount of indulgence to fulfill your cake cravings.
    • In addition to delivering the ideal combination of crunchy and creamy, this snack is high in protein.


According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

Health Solutions From Our Sponsors

Medically Reviewed on 8/10/2022
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What Are Gluten-Free Snacks? https://www.webmd.com/diet/what-are-gluten-free-snacks

21+ Delicious Gluten Free Snacks. https://thekitchencommunity.org/gluten-free-snacks/

Gluten-Free Snacks: Low FODMAP & Diabetes Friendly Options. https://www.bidmc.org/-/media/files/beth-israel-org/centers-and-departments/digestive-disease-center/celiac-center/celiacnow/gluten-free-low-fodmap-diabetes-friendly-snacks-040522.pdf

Gluten-Free Foods. https://celiac.org/gluten-free-living/gluten-free-foods/