20 healthy and delicious gluten-free snacks, recommended by dietitians
- Pre-packaged gluten-free snacks are often high in sugar and low in fiber compared to whole foods.
- Healthier options include fruit and peanut butter, hummus and celery, or deviled eggs.
- Gluten-free snacks are great for those with celiac disease, gluten intolerance, or gluten ataxia.
Contrary to popular belief, gluten-free doesn't have to mean bland or dry. Especially now with the broad range of healthy, delicious gluten-free snacking options available.
"I think some gluten-free products actually taste better," says Vanessa Weisbrod, director of the Celiac Disease Program at Boston Children's Hospital.
Medical term: Gluten is a protein found in certain cereal grains like wheat, barley, and rye. People with celiac disease, gluten sensitivity, or gluten ataxia may need to avoid gluten.
Here are 20 healthy gluten-free snacks recommended by Melinda Dennis, RDN, a nutrition coordinator of the Celiac Center at Beth Israel Deaconess Medical Center and Tara McCarthy, RDN, a clinical nutrition specialist at Boston Children's Hospital Celiac Disease Program.
1. Greek salad skewers
Skewer together 2 olives, 2 cherry tomatoes, 1 ounce (oz) cube feta, 1 oz chicken, and ½ artichoke heart. Then, drizzle with 1 teaspoon (tsp) of olive oil. This snack contains:
2. Watermelon Caprese salad
Combine ½ cup watermelon chunks, 2 tomato slices, and 1 oz whole milk mozzarella. Then, drizzle 1 tsp olive oil, a little balsamic vinegar, and top with fresh basil.
- 155 calories
- 7 g protein
- 175 milligrams (mg) calcium
3. Veggies and hummus
Dip 1 baby bok choy and ½ bell pepper, sliced, in 2 tablespoons (tbsp) of hummus. You can also try jicama slices, carrots, or celery sticks.
- 90 calories
- 5 g protein
- 5 g fiber
- 150 mg vitamin C
4. Beet slices with cheese
Sprinkle 1 tbsp of feta on chilled, roasted beet slices (1 medium beet) placed atop a large lettuce leaf. Then, drizzle with balsamic vinegar.
- 64 calories
- 3 g protein
- 79% daily recommended intake for vitamin A
5. Tuna and avocado on crackers
Top 6 gluten-free, whole-grain crackers with 2 oz of tuna and 1/4 avocado, sliced. Whole-grain quinoa or whole-grain brown rice crackers are best.
- 190 calories
- 17 g protein
- 4 g fiber, depending on the cracker
6. Deviled eggs
Take 2 hard-boiled eggs, scoop out the yolks and mix with mayonnaise and mustard to taste. Then sprinkle with smoked paprika, parsley, or dill.
- About 215 calories
- About 11 g protein
7. Veggies and yogurt dip
Slice ½ bell pepper, ½ carrot, and ½ medium cucumber, and dip them in a mixture of ½ cup nonfat Greek yogurt and 5 chopped green olives. You can add scallions, parsley, salt, and pepper for an added punch of flavor with minimal calories.
- 150 calories
- 15 g protein
- 175 mg calcium
8. Turkey roll-ups
Use 1 large lettuce leaf to roll up 2 oz of turkey slices, 1 oz Swiss cheese, and 1/4 medium cucumber, sliced. You can also add mustard and substitute non-dairy cheese.
- 220 calories
- 17 g protein
- 250 mg calcium
9. Popcorn or popped sorghum
You can eat this plain or add 1 tbsp of butter, olive oil, or coconut oil. You can also add oregano, smoked paprika, parmesan cheese, or salt to season. Nutritional information for 1 cup air-popped popcorn and 1 tbsp butter is as follows:
- 130 calories
- 2 g protein
- 1.2 g fiber
Note: Follow directions when popping sorghum as it differs slightly from popping corn.
10. String cheese with nuts
Pair 1 stick of string cheese with a small handful of almonds, walnuts, pecans, or another favorite nut or seed. Nutritional information for 1 string cheese and 1 oz almonds is:
- 250 calories
- 13 g protein
- 3.5 g fiber
- 270 mg calcium
11. Roasted root vegetables
Lightly coat ¼ cup sweet potato, ¼ cup parsnips, 2 sliced beets, and ¼ cup carrots with 2 tsp olive oil or garlic-infused olive oil, salt, pepper, sage, rosemary, and thyme; roast at 425°F until tender.
- 175 calories
- 4.5 g protein
- 4.5 g fiber
12. Corn tortilla with beans and avocado
Warm 1 gluten-free corn tortilla and add ¼ cup black beans, ¼ avocado, and 1 tbsp salsa. To lower sodium content, choose black beans with no added salt.
- 175 calories
- 6 g protein
- 8.5 g fiber
13. Edamame
Roast 1 cup of shelled edamame with 1 tsp, garlic-infused olive oil.
- 225 calories
- 18.5 g protein
- 8 g fiber
14. Homemade kale chips
Bake 2 cups of torn kale with 1½ tsp olive oil, and sprinkle with dried dill or garlic powder.
- 75 calories
- 1.2 g protein
- 200% daily recommended intake of vitamin K
15. Banana boat
Slice 1 medium banana in half lengthwise and spread it with your favorite nut butter, then sprinkle with unsweetened, shredded coconut and chia seeds or chopped nuts. The nutritional information for a banana with 1 tbsp almond butter, 2 tsp chia seeds, and 1 tsp shredded coconut:
- 245 calories
- 6 g protein
- 7 g fiber
16. Gluten-free waffle
Top 1 frozen gluten-free waffle - made with buckwheat flour if possible - with peanut butter and ½ sliced apple, and dust it with cinnamon. You can also substitute the waffle for gluten-free corn or rice cakes.
- 270 calories
- 5 g protein
- 7.5 g fiber
17. Yogurt parfait
Layer ½ cup plain Greek yogurt with ½ cup strawberries, blueberries, raspberries, or other cut fruit, and ¼ cup gluten-free granola.
- 220 calories
- 16 g protein
- 4.5 g fiber
Note: You can substitute Greek yogurt with a lactose-free or dairy-free option, but it contains less protein and more sugar.
18. Homemade nut-free trail mix
Combine 2 tbsp sunflower seeds, 2 tbsp dried fruit, and ½ tbsp mini chocolate chips. Avoid dates rolled in oat flour since oat products are not gluten-free.
- 180 calories
- 7 g protein
- 3.5 g fiber
19. Cottage cheese with pineapple
Top ½ cup cottage cheese with ¼ cup pineapple, mango chunks, or dehydrated cherries.
- 110 calories
- 12 g protein
- 125 g calcium
To cut down on sugar, you can substitute pineapple chunks with dehydrated tomatoes.
20. Apple with creamy peanut butter-yogurt dip
Dip 1 sliced apple in a mix of ½ cup plain Greek nonfat yogurt with 2 tbsp smooth peanut butter.
- 260 calories
- 20 g protein
- 6 g fiber
You can also use a pear or banana.
Important: Be sure to only eat products that are labeled as gluten-free as some naturally gluten-free products may be cross-contaminated during packaging or shipping or have other gluten-containing ingredients.
Insider's takeaway
Although gluten-free food is widely available, it's often more expensive. However, more affordable big-box stores like Costco, BJs, and Target have started offering more gluten-free snacks, Weisbrod says.
To create healthy gluten-free snacks you enjoy, don't be afraid to experiment with a variety of produce, seasonings, and healthy proteins. "A gluten-free diet [can] include wholesome, flavorful snacks that are packed with nutrient-dense foods, fiber, and flavor," Dennis says.
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