Simple Gluten Free Snacks

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Snacks are an important part of my day. With four small kids and my inability to go long sans food without getting a bad headache, a simple snack can mean the difference between a happy afternoon and a major tantrum. My kids benefit from them, too.

Simple Gluten Free Recipes

I discovered that I was gluten intolerant almost two years ago. Back then, I was already making all of our food from scratch, having realized the benefits for our health and budget. Admittedly, snacks can be a challenge when you decide to stop eating processed food. But gluten-free snacks? That makes it even tougher.

Not only was I done serving up goldfish crackers, but I had to look for alternatives to homemade bread with peanut butter so that I didn’t have to fight the temptation to take just one bite (which invariably leads to ten and a whole lotta pain).

And I wasn’t about to buy expensive store-bought gluten-free snacks that were still full of sugar. Fortunately, I’ve found some great alternatives that are mom- and kid-approved. Below I list 10 snacks that we eat on a regular basis, but don’t let this curb your creativity, there are many more gluten free foods out there so use your imagination!

1. Nuts

Nuts are a great source of healthy fats, protein, vitamins and minerals and can pep you up after a small handful. They’re also quite portable, making them great to have on hand in the car, in addition to a piece of fruit or some carrot sticks. We buy our nuts in bulk which significantly lowers the price. (where to find organic nuts)

2. Hardboiled Eggs

Eggs contain every nutrient but vitamin K. If you’re not sensitive to eggs, keep some hardboiled ones on hand for an excellent snack. Read more about finding good eggs.

3. Smoothies

Sometimes 10 a.m. rolls around and I can’t wait to have a smoothie. Smoothies are great because you can put so many different things in them, including produce that needs to be used up soon. They’re also nice and portable, so you can make them in advance and bring them along with you in a mason jar. Read this diyNatural smoothie recipe for different smoothie combinations.

4. Veggie sticks

Eat ‘em plain or dip them in dressing or hummus, these are handy to have around. My kiddos like broccoli and sugar snap peas dipped in ranch. Carrot sticks and red bell peppers are deliciously sweet on their own.

5. Hummus

This one is a bit tricky if you’re watching how many starches you eat because they’re made with garbanzo beans. (Beans are a bit starchy). But it’s a great snack with lots of protein. My kids love this simple hummus recipe.

6. Fruit & Berries

Dried or fresh, fruit makes an easy, delicious snack. Apples with peanut butter are a huge hit here, as are fresh strawberries. Want something a little different? You can also make homemade fruit leather.

7. Cheese sticks

I cut cheddar cheese into slices or sticks for a quick protein-filled snack. My kids love cheese this way, as do I. Slices of mozzarella can be paired with tomato and basil for a satisfying afternoon snack.

8. Popcorn

My family loves stove-top popcorn. I put a little coconut oil in a pan, add some popcorn and cover it with a lid while the kids take turns shaking it until it’s all popped. They enjoy it topped with butter, salt and nutritional yeast, a great source of protein, fiber and B vitamins with a cheese-like flavor. (where to find popcorngood coconut oil, unrefined sea salt, and nutritional yeast)

9. Seeds

Seeds are full of vitamins, minerals fats and protein that will keep your body running well between meals. Pumpkin seeds contain magnesium, iron, zinc and vitamin K, among other nutrients. Sunflower seeds, which contain vitamin E and vitamin B1, are my personal favorite, especially when I have to liberate them from their shells.

10. Guilt-free cookies

These gluten-free chocolate chip cookies are amazing! I add ½ cup shredded coconut to them and use dairy-, gluten-, soy-free chocolate chips. Sometimes I omit the the chocolate chips altogether. The result is a healthy, tasty snack.

These simple, healthy snacks great whether you’re gluten-free or not. Don’t leave home without one.


photo credit to shalommama

About Nina Nelson

Nina is a writer, student midwife, and mama of four. She blogs regularly at Shalom Mama and loves helping others create wellness through simple living. Check out her website for more simple wellness tips.

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  1. pat wuerl says

    1 cup of pitted dates
    11/2 cups nuts or seeds 1/2 cup whey powder
    optional; unsweetened coco, or 1/2 cup apples
    process all ingredients in food processor
    add enough water to hold together
    roll into balls, and dust with oat flour, or
    ptotein powder or coconut

  2. Janice says


    I love your emails 🙂
    I was unable to find nutritional yeast in the link provided. Would you help me? My nearest Whole Foods is an hour away!


  3. Rebecca says

    Great ideas. I’m always looking for ways to incorporate gluten-free and healthy snacks into our family’s diet. Thanks for the inspiration.

  4. SarahB says

    These are all great ideas. For the longest time, we relied on packaged snacks (bags of chips or various snack bars). It’s easy to forget how simple it is to find and prepare healthy snacks. I usually fall back on a piece of fruit and a handful of nuts, but I’m definitely going to be hardboiling some eggs tonight, thanks to your suggestion! My husband occasionally asks for these and I always forget to make them. They’re great on salads too.

  5. Roger says

    Matt & Betsy, Do you think that possibly GMO products have anything to do with intolerance to vegetables, meat, eggs, & other products too numerous to mention? There has to be some explanation for all the things going wrong with the our world in today’s time zone?

    • Matt Jabs says

      Actually I do Roger. I’m a big believer in pasture raised animal products and produce raised locally and sustainably. I often suggest those having dairy or wheat allergies first try to make this change before cutting them out altogether.

  6. Kay says

    Thank you for your article and the cookie recipe. I can’t wait to make them. I, too, discovered I was gluten intolerant about two years ago. After I went through the phase of trying all the expensive store-bought snacks, I settled into the healthier ones you list. Wish I had known this to begin with! I enjoy your blog.

  7. Angie says

    I was so glad to see this article. I have been trying for about 2 years now to
    incorporate more gluten and dairy free cooking into my family’s diet. The most
    difficult for us is bread. Do you have a good homemade bread recipe? I noticed
    also, that you mentioned ranch dressing for dipping. I have found most store bought ranch dressings have msg and those that don’t are a bit pricier. If you have any ideas about the dressing, would you mind sharing? Thank you so much.

    • Nina Nelson says

      Angie, I don’t have gluten-free bread recipe. Have you checked out Gluten Free Girl? She posts some bread recipes there. I haven’t tried because it makes me want the real thing more. 🙂 I do get ranch without msg, but will start making it myself from the recipe that the article links to.