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

Snacks

Breakfasts

Lunches

Dinners

Desserts

Benefits

When to get medical help

Bottom line

References

FG Trade/E+ via Getty Images 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 withceliac diseaseornonceliac gluten sensitivitywill want to avoid any foods that contain gluten.

Luckily there are many nutritiousgluten-freesnacks that you may already have in your pantry or fridge, including:

1. Any vegetable, such as carrot, red pepper, or cucumber slices
2. Fresh fruit
3. Canned fruit (preferably canned in water, not syrup)
4. Dried fruit
5. Cheese cubes or slices
6. Nuts like almonds, cashews, and walnuts
7. Nut butters
8. Seeds, such as pumpkin or sunflower
9. Popcorn
10. Yogurt
11. Hummus or black bean dip
12. Smoothies made with fruit and milk or yogurt
13. Hard-boiled eggs
14. Plain tortilla or potato chips (keep in mind that seasoned chips may contain wheat starch)
15. Crackers made with rice flour, almond flour, corn flour, or other gluten-free flour

EXPERT PICKS: WHAT TO READ NEXT

• Are wheat-free and gluten-free the same thing?Wheat is one of the major sources of gluten, butbeing 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 cansave money on gluten-free foodby 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 thesigns that it's working.

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

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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.

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?

Agluten-free dietis 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

Sometimes gluten-free diets are promoted for people who have headaches, depression, or excess weight. But these claims arenot 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 actuallylower in qualitythan similar foods that have gluten. Foods marketed as gluten-freeare 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 cupcakesaren't more nutritious thanregular 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 tocost morethan 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 upafter eating foods that contain gluten, talk with a healthcare professional.

It may be worth gettingtested for celiac diseaseif you regularly experience:

• Gas
• Bloating
• Diarrhea
• Constipation
• Nausea or vomiting
• Stomach pain
• Bowel movements that are greasy or very smelly
• Iron deficiency anemia

If both celiac disease and a wheat allergy are ruled out, you may be told you havegluten 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.

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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?

Written by:Cara Rosenbloom, RD

Cara Rosenbloom, RD, has been a registered dietitian for 22 years. She began her career working as a dietitian at Toronto's Hospital for Sick Children (SickKids).

Edited by:Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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