Gluten Free Snacks

March 18, 2019   14 Comments

Gluten free snacks aren’t that easy to find. There are just too many cookies and bars with all sorts of ingredients in the snack aisle.

Gluten Free Snacks

I say - forget the snack aisle! Going gluten free means you have to be more creative but you can do it.

Many people have started following a gluten-free diet because they find that they can't tolerate gluten or are allergic to it.

In case you didn't know, gluten is a protein found in wheat, barley, rye, kamut, and spelt. Gluten is also a food additive and can be hidden under the names "maltodextrine" and "dextrine".

Why are so many people choosing gluten free? I think that people feel better when they don't eat the many processed foods that use gluten.

Think about it. Start your day without toast or a donut, then don't eat a sandwich for lunch, and then skip the pizza for dinner. So, what did you eat?

You probably made much better choices by going gluten free. Maybe you ate a salad at lunch, drank a berry smoothie (with no added sugar) for breakfast, and made a delicious light dinner of fish, brown rice, and roasted asparagus? I can hope!

Hey, what about your snacks? Check out these easy gluten free snack ideas to keep you going.

1. Chocolate Banana Protein Pancakes

Get the recipe here: Chocolate Banana Protein Pancakes Recipe

2. Healhty Rice Krispie Treats -made with puffed rice without malt

Get the recipe here: Healthy Rice Krispie Treats Recipe

3. Chocolate PB2 Smoothie

Get the recipe here: Chocolate PB2 Smoothie Recipe

4. Healthy Apple Crisp Recipe


Get the recipe here: Healthy Apple Crisp Recipe

5. Tuna and Bean Salad

Get the recipe here: Tuna and Bean Salad Recipe

6. Chickpea Cookie Dough

Get the recipe here: Chickpea Cookie Dough Recipe

7. Strawberry Cheesecake Smoothie

Get the recipe here: Strawberry Cheesecake Smoothie Recipe

8. Crunchy Waffle Potato Bites

Get the recipe here: Crunchy Waffle Potato Bites Recipe

9. No-Bake Lemon Balls

Get the recipe here: No-Bake Lemon Balls Recipe

10. Fun Apple Snack

Get the recipe here: Fun Apple Snack Recipe

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Yes it seems everyone and their brother is going gluten-free! I hear increasing complaints of bloatedness and long-lasting discomfort every time bread is eaten. It's very frustrating. Many years ago I read about the horrible changes made to the flour used ubiquitously and I just found a quick summary of the state of our 'staff of life'. I keep an Ezekiel sprouted loaf in my freezer but it won't do for garlic bread, right? I really love bread but hate knowing it's non-nutritious. All your snack ideas are perfect. I'm especially fond of leftovers of all kinds over snack-like foods. Last night we had "Beyond Meat'' sliders in lettuce wraps with onion, tom, pickle, etc. OMGosh what a fun snack with company! Big hit!

Thank you for the ideas! I've been vegan and gluten-free since the day after Christmas. But the milk chocolate Easter candy at the stores is talking to me :)

I have clients who want to eat entry grain-free (which means no rice, barley etc in addition to no wheat/gluten) - it's been fun coming up with meals and snacks for them. Almost any meal can be gluten free; just add a second veggie or a salad instead of the customary starch when serving meat. Wheat-free soy sauce called tamari is a good pantry staple; it tastes the same and keeping it on hand makes it easy to make stir-fries without gluten. Snacks are cheese and nuts, fruit and nut butters, hard-boiled eggs, pepperoni and cheese stacks, veggies and hummus, and for when the crunchy salty craving hits - pork rinds! For breakfasts, it helps to think outside the box to more savory foods - eggs of course, chicken and veggies, soup, leftovers of any kind. It's a mental shift that only takes a few days to help your body stop craving sugar and grains in the morning in the form of cereal, toast, bagels etc...and when you start the day with protein, you tend to feel fuller and more energetic for longer. And looking into using almond or coconut flour for everything from pancakes and waffles to sandwich buns is fun and results in a high-protein, no-grain solution.

rice cripsies cereal has malt extract, therefore, are not gluten free. i have a friend with celiacs so i have to be really careful when preparing food for her

Only 1% of the population has celiac disease requiring them to abstain from gluten. Ask your doctor for a test. There are worse things than gluten to be concerned about. The substitutes are also carb loaded and can drive up blood sugar. There are are far more diabetics (70% of the population) than those with celiac. There is way too much hype about being gluten free. :)

I often take smoked salmon and a rice cake for breakfast. I found I prefer it to a bagel because I LOVE the crunchy texture with the salmon. Sometimes I will put greek yogurt cream cheese on it and sometimes I eat it plain. I love it both ways and it's a rather low carb morning option that's still filling.

The Rice Crispy comment above is good. If you have celiac this is important. I found Aldi’s rice crispy cereal doesn’t have any malt and is GF. That being said, be careful about too much rice. Depending on where it was grown it has high levels of arsenic. Rice from Louisiana has high levels. Be careful about oatmeal also as there is cross contamination. There are many wonderful flours available. Teff, millet, sorghum are a few. Millet grits are great for breakfast.

The best gluten free snacks are potato chips and popcorn.

1% of the population has celiac disease (life threatening gluten disease) and some have a gluten allergy. Gluten allergies usually show up in childhood. However, there are some who apparently have gluten sensitivity.

To the commenter above - your statistic about 70% of the population having diabetes is incorrect- it is much closer to 10%

@runner girl -

Here is the link for the Center for Disease Control -CDC…

" The report finds that as of 2015, 30.3 million Americans – 9.4 percent of the U.S. population –have diabetes. Another 84.1 million have prediabetes, a condition that if not treated often leads to type 2 diabetes within five years."

Therefore, the truth is that it is potentially much more than 10%. Because those 84 million with prediabetes will probably be unaware of changing their lifestyles in order to ward off diabetes. And, there are other triggers or diabetes such as Agent Orange, cortisone treatments, and diet just to name a few. Many of those people have a magnesium deficiency. Magnesium is important to over 300 processes of the body. It is found in meat and personally I take a liquid supplement.

IFortuna - still WAY below 70% that you mentioned

@runnergirl - you are correct. It must be a typo in my earlier post because as you can see, my later post is the correction where is clearly states the 9.4% of the population has diabetes. Did you read it?

IFortuna - yes I read your other comment

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