We looked into a variety of gluten-free snacks, taking into account their nutritional content, certifications, availability, and cost.
Whether you’re on a gluten-free diet for medical reasons or personal desire, choosing snacks that are full and high in important nutrients and fiber can be beneficial.
Many of our favorite snacks contain grains and are thus incompatible with specific diets; fortunately, several companies are developing gluten-free alternatives, making munching easier than ever.
Those with celiac disease, in particular, should look for gluten-free products, which ensure that they fulfill high gluten-free safety criteria, such as protection against cross-contamination in processing facilities.
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Here are the top gluten-free snacks:
Best Pick: Kodiak Gluten-Free Flapjack Power Cup *
Pros
- High in protein and fiber
- Whole grains are included
- One minute to completion
Cons
- A microwave is required.
- 13 g of sugar added
Pancakes are a frequent morning item, but Kodiak has transformed this delectable breakfast item into a convenient gluten-free power cup. All you need is some water and a microwave to make these, whether you’re at home or on the move. It only takes one minute to make a puffed, cake-like snack.
These power cups have no artificial flavors and are made with healthy ingredients, including oat flour, maple syrup, egg whites, and more. Shushy Rita Setrakian, a registered dietitian, states, “Oats are inherently gluten-free and a good whole grain because they contain the kernel’s germ, bran, and endosperm. Unfortunately, many oat products are cross-contaminated with wheat, barley, and rye during processing, so it’s recommended to opt for gluten-free brands to be safe.”
In addition to the 3 grams of fiber found in whole grain oats, these provide 10 grams of protein. Replace water with your favorite dairy or nondairy milk to enhance protein content by around 2 grams, giving this dish a creamier texture. If you want pancakes without the bother, try these snack cups.
While we like the amount of protein and fiber in this snack, each serving contains 13 grams of added sugar, which may be too much for some people.
At the time of publication, the price for a pack of 12 was $29 USD.
Budget-Friendly: Bada Bean Bada Boom Crunchy Broad Beans *
Pros
- It is available in both savory and sweet flavors
- non-GMO and vegan
Cons
- The portion size is small.
- Those who are allergic to legumes should avoid them
Bada Bean Bada Boom Crispy Broad Bean snacks contain 6 grams of protein and 4 grams of fiber per serving and are a nutritious alternative for gluten-free meal planning. Broad beans are fava beans, and they are high in protein, fiber, and iron, making them a nutrient-dense, filling, on-the-go snack.
These packets are inexpensive—the box contains 24 snack packs that are ideal for kids’ lunches or as a quick travel snack. Sea salt, sweet sriracha, garlic and onion, and a sweet variety pack are among the flavors available. In addition, they are non-GMO, gluten-free, and vegan.
At the time of publication, the price was $25 for a 24-pack.
Best on-the-go: BiENA Chickpea Snacks 4 Pack *
Pros
- Excellent source of fiber (8 g)
- Excellent plant-based protein source (8 g)
- Certified vegan, kosher, and non-GMO
Cons
- Crunchy texture may not be suited for everyone
- Those who are allergic to legumes should avoid them
Chickpeas frequently wind up in the back of our cabinets, sitting in a can, but Biena has transformed this basic pantry essential into a delightful, crispy snack. These roasted chickpeas are flavored with sea salt, BBQ, honey, ranch, and other ingredients. You can eat them alone or as a garnish for soups and salads.
Chickpeas, expeller-pressed high oleic sunflower or safflower oil, and sea salt are the only components in the sea salt flavor. It might be difficult to obtain enough fiber on a gluten-free diet, but each serving has 8 grams of plant-based protein as well as a significant quantity of fiber—8 grams, to be exact! This snack meal is also grain-free, vegan, kosher, and non-GMO certified.
At the time of publication, $ 20.00 for a pack of 4 bags
Best Bar: Rise Pea Vegan Protein Bar *
Pros
- Excellent source of protein (15 g)
- Ingredients are listed simply
- Non-GMO
Cons
- There are 12 grams of added sugar in this product
- It is not a good source of fiber
Bars are a quick on-the-go snack, but many are poor in protein, high in sugar, and filled with additives. Rise Pea Vegan Protein Bars contain 15 grams of protein and only five ingredients: sunflower seeds, coconut nectar, pea protein, cinnamon, and vanilla flavor.
They are an excellent option for consumers who have common food allergies because they are packaged in a certified peanut-, gluten-, and soy-free factory. Despite having 12 grams of sugar (from coconut nectar), customers believe the Sunflower Cinnamon taste is their favorite.
At the time of writing, the price was $29 for 12 bars.
The Best Pretzels: Quinn Peanut Butter Filled Pretzel Nuggets*
Pros
- Vegan, non-GMO, corn-free, dairy-free
- They are dedicated to lowering their carbon footprint
Cons
- Anyone who is allergic to peanuts should avoid this product
- It is not a good source of fiber or protein
Quinn has invented the first gluten-free peanut butter pretzels! These flavor-packed bite-size snacks are available in chocolatey peanut butter, almond butter, and cheese fillings. These gluten-free pretzels are also corn-free, dairy-free, vegan, and non-GMO.
What makes these even more appealing is the company’s pledge to reduce its carbon footprint. It seeks out elements that promote soil health on purpose and is entirely upfront about its sourcing.
At the time of writing, the price was $45 for eight family-size bags (11 oz each)
Winning Chips: Siete Kettle Cooked Baked Queso Potato Chips *
Pros
- Grain-free
- soy-free
- dairy-free
- Non-GMO
- cooked with avocado oil
Cons
- It is not commonly distributed
While many chips are gluten-free because potatoes are inherently gluten-free, you should double-check that they’re labeled gluten-free. Siete’s kettle-cooked queso chips are gluten-free, created with natural ingredients, and include no artificial flavors. It’s also worth noting that these are grain-, soy-, and dairy-free.
Avocado oil is also used for frying these chips. Because avocado oil contains a lot of monounsaturated fat, these chips can help lower cholesterol. In general, they are lower in fat than traditional chips.
At the time of publication, a 5.5-ounce bag costs $4.
Best Crackers: Hu Grain-free Crackers, Everything*
Pros
- Large serving size
- There is no added sugar
- non-GMO
- paleo
- kosher
- vegan
- dairy-free
- soy-free
Cons
- It is not commonly distributed
- Expensive
Hu makes amazing gluten-free crackers using the simplest ingredients, including a grain-free flour blend of almond, cassava, and coconut flour. They are not only gluten-free but also paleo, kosher, dairy-free, soy-free, vegan, and non-GMO.
The serving size is quite big, containing around 32 crackers. For 110 calories, you also get 3 grams of fiber and 3 grams of protein in each serving. The entire flavor is similar to a crunchy, everything bagel and goes nicely with hummus or guacamole dip.
At the time of publication, a 4.25-ounce bag cost $5.50
Best Paleo: The New Primal Basic Beef Sticks *
Pros
- Beef raised entirely on grass
- High protein content (6 g)
- Sodium content is decreased (280 mg)
- no sugar
Cons
- Vegetarians should avoid this dish
- It is not a good source of fiber
For those who enjoy beef jerky snacks, The New Primal makes these tasty beef sticks from 100% grass-fed beef. This is significant because many beef products will claim to be “grass-fed” when the cows were actually grain-finished, which means they were led back to feedlots and fed corn and soy. The 100% grass-fed label guarantees that the cows were only fed grass and pasture.
The New Primal jerky contains 6 grams of protein, but the sugar and sodium content set it apart from other jerky products. These sticks have no added sugar and 280 milligrams of sodium per ounce, which is approximately half the amount of sodium found in many other popular products. If you’re not a fan of beef, The New Primal also offers turkey and chicken sticks.
At the time of publication, the cost was $38 for a pack of 20 sticks.
Best for Children: Hippeas Vegan White Cheddar Organic Chickpea Puffs *
Pros
- Organic
- vegan
- GMO-free
- There is no added sugar
- High in protein (4g) and fiber (3g)
Cons
- Some people may dislike the garlic flavor
- Those who are allergic to legumes should avoid them
We want our children to eat nutritious snacks, but they prefer cheesy, puffy munchies. This treat combines the finest of both worlds. Hippeas puffs are manufactured with chickpeas and organic ingredients, as opposed to maize meal and artificial tastes in regular puffs. Chickpeas add to the higher fiber and protein content, with 4 grams of protein and 3 grams of fiber in each serving.
While we like the white cheddar, they also come in nacho, barbecue, and sriracha tastes. Youngsters can eat the chickpea puffs on their own or accompany them with some fresh fruit!
At the time of publication, the price was $4 for one bag (4 oz)
The Best Dessert: Tate’s Bake Shop Gluten-Free Chocolate Chip Cookies *
Pros
- These taste like homemade cookies.
- There are no preservatives.
- Crispy texture
Cons
- Protein and fiber levels are low
- Has a lot of added sugar (12 g per serving)
Do you have a sweet tooth? There are some fantastic gluten-free chocolate bar alternatives, and now cookies may be added to the mix. Your taste buds won’t be able to tell the difference between these Tate’s Bake Shop Gluten-free cookies and regular cookies. Many gluten-free cookies on the market sacrifice texture by switching out flours, but Tate’s uses rice flour to maintain the same consistency. Because the company is dedicated to quality, its cookies taste just like homemade. There are no preservatives in these cookies, and the gluten-free line is approved by the Celiac Support Association.
If chocolate chips aren’t your thing, try Tate’s gluten-free Lemon or Ginger Zinger cookie.
What to Look for in a Gluten-Free Fiber Snack
Several gluten-free products are deficient in fiber compared to their regular equivalents. Fiber helps to reduce blood sugar increases and is essential for good gut health. Seek snacks with at least 3 grams of fiber per serving to help you meet your daily fiber goals.
Adults should consume 25 to 35 grams of fiber per day, according to the 2020-2025 Dietary Guidelines. Many of us fall short of that goal, so shopping for snacks with greater fiber content can help.
Protein
Protein improves fullness, which helps you feel satisfied between meals. When checking at a nutrition information label, choose snacks with more grams of protein than grams of sugar, and if a snack lacks protein, couple it with a protein-rich meal such as nuts, seeds, cheese, yogurt, or eggs. Gluten-free protein powders can also be used in shakes and smoothies.
Ingredients Please read the ingredient list to ensure that all of the ingredients are suitable for your specific requirements. Try to limit extra sugars and avoid artificial flavors and preservatives. Identifying each item as real food will help you avoid artificial flavors and preservatives.
Are gluten-free snacks nutritious?
Just because something is gluten-free does not make it healthy. Gummy bears, for example, are gluten-free but do not provide adequate nutrients. Since these meals may contain refined flour, added sugars, and preservatives. It is critical, as with any diet, to adhere to simple, healthful foods that are a little processed.
What is gluten, exactly?
Gluten refers to proteins found in wheat (wheat berries, durum, emmer, semolina, spelled, farina, farro, graham, KAMUT® Khorasan, wheat, and einkorn), rye, barley, and triticale (a cross between wheat and rye). Gluten acts as a binder that keeps meals together, allowing them to keep their structure.
Is a gluten-free diet good for you?
If you have celiac disease, you must adhere to a gluten-free diet. Aside from Celiac disease, some people may have gluten sensitivities or intolerances that have been diagnosed by a healthcare provider and necessitate a gluten-free diet. Gluten ingestion is safe and unavoidable for the vast majority of people.
Recent research is looking into the benefits of a gluten-free snacks or low-gluten diet on common disorders like anxiety, melancholy, joint pain, and irritable bowel syndrome.
Gluten-free diets are not always healthier, especially if they include a lot of processed foods. Note that just because a food does not contain gluten does not automatically make it healthy. Diets high in fruits, vegetables, whole grains, healthy fats, and lean proteins support overall well health.
Is a gluten-free diet dangerous?
The gluten-free diet has advantages and disadvantages.
When following a gluten-free diet, it is critical to eat a variety of foods and hunt for naturally gluten-free options. Fruits, vegetables, nuts, seeds, proteins, and legumes are among the examples.
Several gluten-free items are available today, but many of them are made with processed flour and lack minerals such as fiber and B vitamins. Avoid highly processed gluten-free items and focus on healthy foods for meals and snacks.
To Conclude on Glueten-Free Snacks
We take supplement suggestions very seriously. Every product was tested against clinical studies, product evaluations, and third-party testing websites.
We would recommend gluten-free snacks we mentioned above to our friends and would take ourselves if necessary.