The demand for gluten-free snacks has surged over the past decade, fueled by increased awareness of gluten-related disorders such as celiac disease and gluten intolerance, as well as a growing trend toward healthier eating habits. Gluten, a protein found in wheat, barley, and rye, can cause adverse reactions in some individuals, leading to a need for alternative snack options. This guide explores some of the best gluten-free snacks available, providing insights into their benefits, ingredients, and where to find them.
Top Picks
- 20 individually wrapped snack-size packs of OREO Gluten Free Sandwich Cookies, including 10 OREO Original and 10 OREO Double Stuf Cookies
- Certified gluten free wafer cookies made with a special blend of gluten free flour
- Double Stuf OREO cookies have 2X the creme of the original OREO cookie
- Chocolate wafer cookies make great party snacks, snacks for movie nights and game days, lunch snacks or on the go
- Cocoa Life: Supporting Sustainably Sourced Cocoa; Through Cocoa Life, OREO works to help support sustainable cocoa sourcing, see the Cocoa Life website for details
- SUMMER ADVENTURES: Make Back-to-School Special! Our thoughtfully curated snack packages are a great way to wrap up your summer and gear up for the school year. Filled with a large variety of name brand tasty snacks, it's a great way to start the school year off strong! It's a cute gift idea for a New Teacher, Lounge, School Office, or homeschool family entering Elementary, Highschool or College University. Our Snack Kit is a must-have for families looking to make the most of their summer budget.
- INCLUDED: This 14”X10”X4.5" package includes: 34 of the tastiest individually wrapped single serve gluten free name brand snacks we could find. The box includes a perfect mix of sweet and salty flavors to win over even the hardest to please taste buds.
- BRAND NAME SNACKS: This Snack box has 34 snacks, with sweet, salty, savory, and healthy options. It includes top brands of chips, cookies, candies, bars, popcorn, and crackers. This variety pack is the ultimate sampler box, with all your favorite individually-wrapped snacks. It's perfect for adults and college students, variety fun pack, with bulk, bundle, and value options. It's one of the best snack variety packs on Amazon.
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- 20 Pack of 1 oz PopCorners variety snack pack chips: (3) White Cheddar, (4) Kettle Corn, (4) Sea Salt, (3) Spicy Queso, (3) Sweet Chili, (3) Sour Cream & Onion single serve snack chips
- Wholesome snacks: popcorner's delicious popped corn snacks are drizzled in sunflower oil with a pinch of sea salt, our chips are never fried. No nuts. Just simple ingredients for better flavor
- PopCorners delicious popped corn snacks are never fried
- TESTED AND TRUE: Non-GMO Project Verified, Kosher- a good alternative to fruit snacks. All chips are Gluten Free excluding White Cheddar.
- Convenient on-the-go snacks great for a busy lifestyle, at work, kids' lunch snacks and much more
Fruits and Vegetables
Fresh Fruits
Fresh fruits are naturally gluten-free and make an excellent snack for those looking to avoid gluten. Apples, bananas, grapes, and berries are convenient and easy to pack. Not only are they free from gluten, but they are also rich in vitamins, fiber, and antioxidants.
Vegetables and Dips
Raw vegetables such as carrots, celery, and bell peppers paired with gluten-free dips like hummus or guacamole offer a crunchy and nutritious snack option. These snacks are low in calories and high in essential nutrients, making them perfect for a healthy diet.
Nuts and Seeds
Almonds and Walnuts
Almonds and walnuts are not only gluten-free but also packed with protein, healthy fats, and fiber. They make for a satisfying and energy-boosting snack, perfect for mid-day munching.
Chia Seeds and Flaxseeds
Chia seeds and flaxseeds can be sprinkled on yogurt, added to smoothies, or eaten on their own. They are gluten-free and rich in omega-3 fatty acids, fiber, and antioxidants, contributing to overall health and wellness.
Gluten-Free Crackers
Rice Crackers
Rice crackers are a popular gluten-free snack option. They are made from rice flour and come in various flavors, providing a crunchy texture similar to traditional crackers. Brands like Lundberg and Mary’s Gone Crackers offer a range of gluten-free rice crackers.
Seed-Based Crackers
Seed-based crackers, made from ingredients like flaxseeds, chia seeds, and sunflower seeds, offer a nutritious and gluten-free alternative to wheat-based crackers. They are high in fiber and protein, making them a filling and healthy snack.
Popcorn
Air-Popped Popcorn
Air-popped popcorn is naturally gluten-free and can be a healthy snack when prepared without excessive butter or salt. It’s a whole grain snack that provides fiber and can be flavored with various seasonings to suit your taste.
Pre-Packaged Gluten-Free Popcorn
Many brands offer pre-packaged gluten-free popcorn in a variety of flavors. Brands like SkinnyPop and Boom Chicka Pop ensure their products are gluten-free, making them a convenient and tasty snack option.
Gluten-Free Bars
Fruit and Nut Bars
Fruit and nut bars like those from KIND and Larabar are excellent gluten-free snacks. They are made from simple ingredients like dried fruits and nuts, providing a balanced snack with natural sweetness and a good source of protein and fiber.
Protein Bars
Gluten-free protein bars are a great option for those looking to increase their protein intake. Brands like RXBAR and Quest offer a variety of flavors and ensure their bars are free from gluten, making them suitable for a post-workout snack or a quick meal replacement.
Dairy and Dairy Alternatives
Greek Yogurt
Greek yogurt is a versatile and gluten-free snack that can be enjoyed on its own or with added fruits and nuts. It is high in protein and probiotics, promoting gut health and providing a satisfying snack.
Cheese
Cheese is naturally gluten-free and can be enjoyed in various forms, from string cheese to cheese slices. It offers a good source of calcium and protein, making it a nutritious snack option.
Dairy-Free Yogurt
For those who are lactose intolerant or prefer dairy-free options, almond milk or coconut milk yogurt can be a great gluten-free snack. These alternatives are creamy and can be paired with gluten-free granola or fresh fruit for added texture and flavor.
Gluten-Free Baked Goods
Cookies
Many bakeries and brands now offer gluten-free cookies that taste just as good as their traditional counterparts. Brands like Tate’s Bake Shop and Enjoy Life Foods provide delicious gluten-free cookie options in a variety of flavors.
Muffins
Gluten-free muffins made from almond flour, coconut flour, or other gluten-free flours can be a delightful snack. They are often available at health food stores or can be made at home with gluten-free baking mixes.
Gluten-Free Chips
Potato Chips
Potato chips are a classic snack that is naturally gluten-free, as they are made from potatoes. However, it is essential to check the labels for any potential cross-contamination. Brands like Lay’s and Kettle Brand ensure their chips are gluten-free.
Tortilla Chips
Corn-based tortilla chips are another gluten-free option. They can be enjoyed with salsa, guacamole, or on their own. Brands like Late July and Garden of Eatin’ offer gluten-free tortilla chips in various flavors.
10 Best Gluten-Free Snacks
1. KIND Bars
KIND Bars are a popular gluten-free snack option, known for their simple ingredients and great taste. Each bar is packed with a mix of nuts, dried fruits, and a hint of sweetness from ingredients like honey or dark chocolate. These bars come in a variety of flavors, such as Dark Chocolate Nuts & Sea Salt, Almond & Coconut, and Peanut Butter Dark Chocolate. They provide a satisfying crunch and are a good source of protein and fiber, making them a perfect on-the-go snack. KIND Bars are also non-GMO and free from artificial preservatives and sweeteners, ensuring a wholesome treat.
2. Boom Chicka Pop Popcorn
Boom Chicka Pop offers a range of gluten-free popcorn products that are both delicious and healthy. Their Sea Salt Popcorn is a favorite, made with just three simple ingredients: popcorn, sunflower oil, and sea salt. This snack is non-GMO, whole grain, and contains no artificial flavors or preservatives. The light and airy popcorn is perfect for munching on during a movie night or as a midday snack. Other flavors include Sweet & Salty Kettle Corn and White Cheddar Popcorn, all of which maintain the brand’s commitment to quality and gluten-free ingredients.
3. Tate’s Bake Shop Gluten-Free Cookies
Tate’s Bake Shop has crafted a line of gluten-free cookies that taste just as good as their traditional counterparts. Made with rice flour and almond flour, these cookies are thin, crispy, and packed with flavor. Their Chocolate Chip Cookies are particularly popular, offering a delightful blend of buttery dough and rich chocolate chips. Tate’s also offers other flavors like Ginger Zinger and Double Chocolate Chip. These cookies are perfect for satisfying a sweet tooth without worrying about gluten, and their texture and taste have won over even those without dietary restrictions.
4. Mary’s Gone Crackers
Mary’s Gone Crackers are a staple in the gluten-free snack world. Made from organic whole grains and seeds, these crackers are both crunchy and nutritious. The Original flavor is a blend of brown rice, quinoa, flax seeds, and sesame seeds, offering a unique texture and a hearty flavor. They are also available in other varieties such as Herb and Black Pepper. These crackers are perfect for pairing with cheese, dips, or just enjoying on their own. They are not only gluten-free but also vegan and non-GMO, making them a versatile snack for various dietary needs.
5. Enjoy Life Soft Baked Cookies
Enjoy Life’s Soft Baked Cookies are a delightful gluten-free snack that caters to those with multiple food allergies. These cookies are made in a dedicated nut-free and gluten-free facility, ensuring they are safe for those with celiac disease and nut allergies. The Chocolate Chip flavor is a classic, offering a soft, chewy texture with plenty of chocolate chips. Other flavors include Snickerdoodle and Double Chocolate Brownie. These cookies are also free from dairy, soy, and egg, making them an inclusive option for many different dietary restrictions.
6. SkinnyPop Popcorn
SkinnyPop Popcorn is a go-to gluten-free snack for health-conscious consumers. This popcorn is made with just a few simple ingredients: popcorn, sunflower oil, and salt. It’s a guilt-free snack that is low in calories and free from artificial ingredients. SkinnyPop also offers flavored varieties like White Cheddar and Aged White Cheddar, which use natural ingredients to achieve their delicious taste. This popcorn is non-GMO and contains no trans fats, making it a great choice for a light and crunchy snack.
7. Larabar
Larabar is known for its minimalist approach to ingredients, creating gluten-free bars that are both nutritious and tasty. Each bar typically contains fewer than ten ingredients, focusing on fruits, nuts, and spices. The Cashew Cookie flavor, for example, contains just two ingredients: cashews and dates. This simplicity ensures that the bars are naturally gluten-free and free from artificial additives. Other popular flavors include Apple Pie, Peanut Butter Chocolate Chip, and Cherry Pie. Larabars are a great source of natural energy and can be enjoyed as a snack or a quick breakfast.
8. Garden of Eatin’ Blue Corn Tortilla Chips
Garden of Eatin’ offers a range of gluten-free tortilla chips, with their Blue Corn Tortilla Chips being a standout. Made from organic blue corn and expeller-pressed oils, these chips are both flavorful and nutritious. They are non-GMO and contain no artificial colors, flavors, or preservatives. The blue corn provides a unique taste and a hearty crunch, making these chips perfect for dipping in salsa, guacamole, or enjoying on their own. Garden of Eatin’ also ensures their products are made in a gluten-free facility, providing peace of mind for those with gluten sensitivities.
9. RXBAR
RXBARs are protein bars that stand out for their clean and simple ingredient lists. Each bar typically contains dates, egg whites, nuts, and natural flavors. The Chocolate Sea Salt flavor, for example, combines egg whites for protein, dates for sweetness, and a dash of sea salt for a savory touch. These bars are gluten-free, non-GMO, and contain no added sugar or artificial ingredients. They offer a substantial amount of protein and fiber, making them a great snack for post-workout recovery or a quick meal replacement.
10. Enjoy Life Seed and Fruit Mix
Enjoy Life’s Seed and Fruit Mix is a convenient and nutritious gluten-free snack. It combines dried fruits like pineapple, cranberries, and apricots with a mix of seeds, including sunflower seeds, pumpkin seeds, and flax seeds. This blend provides a balanced mix of sweet and savory flavors, along with a satisfying crunch. The Seed and Fruit Mix is also free from the top eight allergens, including nuts, dairy, and soy, making it an inclusive option for those with multiple food sensitivities. It is perfect for snacking on its own or adding to yogurt or salads for an extra boost of nutrition.
Each of these products exemplifies the variety and quality available in the gluten-free snack market today. Whether you’re looking for something sweet, savory, crunchy, or chewy, there are plenty of options to suit your taste and dietary needs.
FAQs on the best gluten-free snacks
What is gluten, and why should I avoid it?
Gluten is a protein found in wheat, barley, and rye. Some people need to avoid gluten due to medical conditions like celiac disease or gluten sensitivity. For these individuals, consuming gluten can lead to various symptoms, including digestive issues, fatigue, and headaches.
Are all snacks labeled “gluten-free” safe for those with celiac disease?
Snacks labeled “gluten-free” must contain less than 20 parts per million (ppm) of gluten, which is generally considered safe for people with celiac disease. However, it is always best to check for certifications and read labels carefully to avoid potential cross-contamination.
What are some common gluten-free grains?
Common gluten-free grains include rice, quinoa, millet, buckwheat, and amaranth. These grains can be used to make a variety of snacks and are safe for those avoiding gluten.
How can I ensure that my snacks are truly gluten-free?
To ensure that your snacks are truly gluten-free, look for products that have been certified by organizations like the Gluten-Free Certification Organization (GFCO). Additionally, reading ingredient labels and being aware of potential cross-contamination is crucial.
Can gluten-free snacks be nutritious?
Yes, gluten-free snacks can be highly nutritious. Many gluten-free snacks are made from whole, natural ingredients like fruits, vegetables, nuts, and seeds. These snacks can provide essential nutrients and contribute to a balanced diet.
Are gluten-free snacks more expensive?
Gluten-free snacks can sometimes be more expensive than their gluten-containing counterparts due to the cost of alternative ingredients and the need for specialized manufacturing processes. However, there are affordable options available, and many people find that the benefits of eating gluten-free outweigh the cost.
Can I make gluten-free snacks at home?
Absolutely! Many gluten-free snacks can be easily made at home. From baking your own cookies and muffins to preparing fresh fruit and vegetable snacks, homemade options allow you to control the ingredients and ensure they are gluten-free.
What should I look for on labels to identify gluten?
When reading labels, look for ingredients like wheat, barley, rye, malt, and brewer’s yeast, which all contain gluten. Additionally, check for any allergen statements or notes about cross-contamination with gluten.
Are there gluten-free snack options for kids?
Yes, there are plenty of gluten-free snack options for kids. Fresh fruit, cheese sticks, gluten-free granola bars, and rice cakes are all child-friendly snacks that are free from gluten and nutritious.
What are some travel-friendly gluten-free snacks?
Travel-friendly gluten-free snacks include nuts, seeds, gluten-free protein bars, dried fruits, and rice crackers. These snacks are easy to pack and do not require refrigeration, making them ideal for on-the-go snacking.
How can I avoid cross-contamination when preparing gluten-free snacks?
To avoid cross-contamination, use separate utensils, cutting boards, and cookware for gluten-free snacks. Additionally, store gluten-free products separately from those containing gluten, and thoroughly clean any surfaces that may come into contact with gluten.
Are there gluten-free options at fast food restaurants?
Many fast food restaurants now offer gluten-free options. However, it is essential to check the menu and speak with the staff to ensure that the food is prepared in a way that avoids cross-contamination with gluten.
Can gluten-free snacks help with weight loss?
Gluten-free snacks can be part of a weight loss plan, especially when they are made from whole, natural ingredients and are low in added sugars and unhealthy fats. However, it is important to focus on overall dietary patterns and not just on avoiding gluten.
Are there gluten-free snacks that provide protein?
Yes, many gluten-free snacks provide protein. Nuts, seeds, Greek yogurt, cheese, and gluten-free protein bars are all excellent sources of protein and can help keep you feeling full and satisfied.
Can I find gluten-free snacks at regular grocery stores?
Yes, most regular grocery stores now carry a variety of gluten-free snacks. Look for a dedicated gluten-free section or check the health food aisle for gluten-free options.
What are some gluten-free snacks for athletes?
Athletes can benefit from gluten-free snacks that provide energy and nutrients. Some great options include gluten-free protein bars, fruit and nut bars, Greek yogurt with fruit, and rice cakes with almond butter.
Conclusion
Finding delicious and nutritious gluten-free snacks is easier than ever, thanks to the growing awareness and availability of gluten-free products. Whether you prefer fresh fruits and vegetables, nuts and seeds, or packaged snacks, there are plenty of options to suit your dietary needs and taste preferences. By being mindful of labels and choosing whole, natural ingredients, you can enjoy a variety of gluten-free snacks that support a healthy and balanced diet.
