The Best Gluten Free Snack Ideas
When you’re looking for the best gluten-free snacks to buy and feed the kids during the day, it’s a good idea to go for options that will satisfy cravings and keep hunger at bay. And the best healthy gluten-free snacks are those that meet all the macronutrients—fiber, protein and healthy fats—and are lower in sugar.
When creating a list of gluten-free foods and snacks to buy and keep at home for simple meal prep, consider whole foods when possible, like fresh fruit and veggies, as well as gluten-free and oats, high protein dairy like yogurt and cottage cheese, good fats like chia seeds and avocado, and other foods you can combine to create a wholesome gluten-free snack.
When you’re in a time crunch, there are lots of store-bought snacks that are naturally gluten-free like trail mix or nut and seed packs, nut butters, certain oat bars, fresh fruit, canned fish, beans and legumes, as well as cheese and beef or turkey jerky.
To help make things easier, we put together a list of our favorite healthy gluten-free snacks to buy and throw together at home with easy-to-find staples or to buy at the grocery store. If you want to prepare your own recipes for healthy gluten-free snacks at home, here are some ideas to get started and use as inspiration.
The Best Gluten Free Healthy Snacks to Make at Home
- Apple Slices With Nut Butter
Slice up Fuji or Granny Smith apples and cover them with rich, creamy nut butter. You can go for peanut, almond, cashew, or macadamia nut butter to get those healthy fats to benefit your heart and keep you fuller longer. Plus, keep those skins on! The skin contains pectin, a type of fiber, which will benefit your gut health to improve digestion and boost your immune system.
- Smoothie With Oats and Avocado
A smoothie is a good snack for when you’re on the go and you can use gluten-free oats, as well as spinach, avocado and some fruit, like a banana to create a well-rounded drink that has good fats, iron and fiber, protein and complex carbohydrates to fuel the body for longer. Try our Lean Mean Green Coconut Smoothie.
- Homemade Popcorn Trail Mix
If you’re on the run, popcorn, nuts and seeds are easy fuel, making them healthy gluten-free snacks to munch on. High fiber popcorn along with almonds, pistachios, cashews and pumpkin seeds would be a nice addition to your gluten-free snacks repertoire. This is especially good as a gluten-free snack for post-workout, in which case you can keep a little bit of sodium to boost electrolytes and replenish. That’s why this snack mixture is perfect for athletes and runners who sweat a lot, along with these other healthy gluten-free snacks after exercise.
You can make your own trail mix easily with what you’ve just picked up from the store and pop your own popcorn so you have control over the amount of sodium, sugar and fat on those popped kernels. Go with plain popcorn and roasted, raw and unsalted nuts, without glazes or coatings, which keeps carbs and sugar low.
- Edamame and Grains Mixed in a Cup
Edamame is a gluten-free, high protein option that’s great for those who also are plant-based. You can make a snack-sized portion of a power bowl by mixing edamame and grains in a cup for a dynamic duo of fiber and protein. To add more nutrition, add in bright veggies like bell peppers, carrots and zucchini, and feel free to include nuts and a bit of olive oil for some fat and moisture.
- Cottage Cheese Cup and Oat Crumble
You can grab a cup of cottage cheese—plain or flavored—from the store and a gluten-free oat bar for a sweet, yet kind of sour tasting snack. The combination works really well! Crumble the oat bar into pieces to put inside the cottage cheese cup. If you go with a flavor, like strawberry or blueberry, or chocolate chip and banana, it’ll taste even better!
- High-Protein Toast
Grab one slice of hearty, gluten-free toast and build a high-protein, high-fat healthy gluten-free snack idea that hits all the marks for macronutrients, vitamins and minerals. One of the best tasting gluten-free snacks is gourmet toast, since it’s versatile, tasty and fun for topping experimentation for nutritional value and flavor.
Some options? Avocado toast with chia seeds, peanut butter with sliced banana (here’s why peanut butter is so good for you, too!), gluten-free jam in your favorite flavor with a crumbled Bobo’s Stuff’d Oat Bar or Bobo’s Protein Oat Bar on top or lastly, hummus or bean-based dip with pumpkin seeds, bright veggies like bell peppers and tomatoes and some olive oil and lemon zest.
- Greek Yogurt With Chia Seeds and Nuts
Greek yogurt is a high protein and probiotic dense gluten-free snack option that will keep your metabolism going and hunger away while also improving your immune system. Try the Mmm Maple Pecan Morning Superbowl that has just the right amount of sweetness with each spoonful.
By adding in chia seeds and nuts, like pistachios or almonds, you are also getting in more good fats and fiber. Plus, you can go sweet or savory—go with fruit or jam for sweet and olive oil, sun dried tomatoes, Kalamata olives or balsamic vinegar for savory.
- Canned Fish and Beans
Open up a can of tuna or salmon and mix it with beans, like black beans or kidney beans, for a high protein and high fiber gluten-free snack that has omega 3 fatty acids to improve heart health and lower inflammation. It’s easy to open up on the spot or keep in the fridge for meal prep too. Add gluten-free crackers and spread it on top.
- Chia Seed Pudding Parfait
You can make overnight chia seed pudding and keep it in the fridge for a snack when you want it the next day. Layer in some organic gluten-free oats, like a Bobo’s bar, and some toppings, such as fruit, nuts and other seeds. You can also do overnight oats version instead.
The Best Gluten-Free Snacks to Buy at the Store
- Bobo’s Oat Bars
When on the go, shop for a gluten-free bar to eat for a midday snack when you don’t have time to make something at home. You can find a Bobo’s Oat Bar, like the Apple Pie Oat Bar, to settle hunger and provide quick fiber and carbohydrates.
- Bobo’s Protein Oat Bars
Or you can get an added protein boost with the Almond Butter Protein Bar from Bobo’s, which has a higher protein count and is part of the protein bar line, among a few other flavors!
- Bobo’s Stuff’d Oat Bars
One of the best gluten-free snacks to buy that have ample protein and healthy fats is Bobo’s Peanut Butter Stuff’d Bar, as a more filling option in comparison to the regular Bobo’s Oat Bar, as it has a higher concentration of nutrients to keep you fuller for longer.
- Jerky and Cheese
For those who are gluten-free and trying to stick with a low-carb diet, jerky and cheese is a great combination as a healthy gluten-free snack consisting of packaged, ready-to-eat foods. With the two, you get a good dose of protein, without overdoing it on the carbohydrate count for the day.
A beef or turkey jerky can be lean, and for cheese you can go with any options, such as gouda, cheddar, or Parmesan, for example. You can even set up a little meat and cheese board with some fresh fruit and gluten-free crackers if you prefer.
- Packaged, Seasoned Kale Chips
You can find packaged kale chips at the store, and it’s easier to enjoy this way than to make your own batch at home, especially if you haven’t nailed down the texture quite yet, too.
Choose kale chips that are flavored with spices for heat, nutritional yeast for cheese and a flavor punch, or salt and pepper to keep it simple! Kale has fiber, protein, iron, vitamin C, B vitamins and more, so it’s super good for your health.
- Packaged, Roasted Broad Beans
Much like kale chips, broad beans are crunchy and high in protein to keep the munchies away and your belly satiated for longer. Beans are not only gluten-free but also they’re rich in plant protein, for those on a vegan and meatless diet in need of meeting those macronutrient requirements, as well.
They’re a nice trade for kale chips when you want something a bit heartier in texture, and you can find them already packaged and seasoned in a few delicious, nutritious store-bought brands and in gluten-free snack options, too.
- Packaged Roasted Chickpeas
Much like broad beans, chickpeas also make a crispy snack when roasted and seasoned with low sugar, gluten-free herbs and spices. Again though, making them can be a hassle, so you might want to buy gluten-free chickpea snacks at the store instead.
Try turmeric or wasabi flavored chickpeas for a spicy kick and to take the heat up a few notches. Or if you prefer mild, try a sweeter option, like one that is flavored with cinnamon or vanilla, BBQ or ranch, or even just basic salt and pepper. Yet, make sure they’re still gluten-free, since flavorings might add gluten. Always check the labels first to stay safe when trying processed, healthy gluten-free snacks from the store.