Gluten free diets are becoming increasingly popular, with more and more people choosing to avoid gluten for health or dietary reasons. This means the demand for tasty gluten free snacks is higher than ever before. But with so many products on the market claiming to be gluten free, how do you know which snacks are the most popular?
Why Do People Go Gluten Free?
There are a few key reasons someone may choose to follow a gluten free diet:
- They have celiac disease or gluten sensitivity – For those with celiac disease or gluten sensitivity, avoiding gluten is essential as it causes negative immune reactions and symptoms.
- Other health benefits – Some people go gluten free to alleviate symptoms like bloating, fatigue, headaches and more. There is some evidence gluten free diets can provide health benefits for some.
- Weight loss – Since gluten free products are often lower in carbs, some opt for this diet to help lose weight.
- Fad diet – Gluten free diets have become trendy, leading some to try this eating approach even if they don’t have celiac disease or a sensitivity.
Whatever the reason for following a gluten free diet, having tasty snacks on hand is important. But with so many options on shelves, deciphering the most popular snacks can be confusing. Here’s an overview of some of the top gluten free snack foods people are reaching for.
Popcorn
Popcorn is naturally gluten free, making it an ideal snack for those avoiding gluten. There are many flavored popcorn options to choose from, but plain popcorn is a top choice. You can air pop kernels yourself and flavor it however you like for a healthy gluten free snack.
According to Statista, the most popular popcorn flavors in the U.S. are:
- Butter – 56% of survey respondents
- Cheese – 49% of survey respondents
- Kettle corn – 36% of survey respondents
- Plain – 35% of survey respondents
- Caramel – 16% of survey respondents
Microwave popcorn is another top snacking choice, though you’ll want to check labels since some flavors contain glutenous ingredients. Smartfood brand makes gluten free varieties like White Cheddar popcorn that are easily found in stores.
Rice Cakes
Crispy rice cakes naturally contain no gluten, making the classic snack a go-to choice. Popular brands like Quaker rice cakes come in flavors such as chocolate, caramel, and apple cinnamon. Rice cakes make a great base for peanut butter or other toppings too.
According to Statista, the most popular rice cake flavors are:
- Plain – 33% of survey respondents
- Caramel – 15% of survey respondents
- Chocolate – 12% of survey respondents
- Apple cinnamon – 11% of survey respondents
Trail Mix
Trail mixes made from gluten free ingredients like nuts, seeds, and dried fruit are growing in popularity. Store-bought trail mix is widely available, but you can also make DIY custom blends at home.
Some of the most loved trail mix add-ins include:
- Almonds
- Cashews
- Peanuts
- Pumpkin seeds
- Sunflower seeds
- Dried cranberries
- Raisins
- Chocolate chips
Trail mixes are endlessly adaptable to suit different tastes and dietary needs. They make a nutrient-packed energizing snack.
Kind & Larabar Snack Bars
Many leading snack bar brands now offer gluten free options, with Kind Snacks and Larabar being two popular choices. Their bars are widely available at grocery and convenience stores.
Some of the most popular gluten free snack bar flavors include:
- Larabar Cashew Cookie
- Larabar Peanut Butter Cookie
- Kind Dark Chocolate Nuts & Sea Salt
- Kind Dark Chocolate Almond & Sea Salt
Snack bars offer balanced nutrition in a grab-and-go format. However, be mindful that some bars are high in sugar and best enjoyed in moderation.
Crackers
Finding gluten free crackers used to be a real challenge, but today there are tons of options made from rice, quinoa and other gluten free flours. Brands like Simple Mills, Blue Diamond and Glutino are popular among gluten free consumers.
Based on online reviews and sales data, some of the most sought after gluten free crackers include:
- Simple Mills Everything Crackers
- Blue Diamond Nut Thins
- Mary’s Gone Crackers Original Crackers
- Glutino Multigrain Crackers
Crackers pair perfectly with dips, cheeses and more for a quick appetizer or snack anytime.
Dried Fruit
Fresh fruit often has a short shelf life, but dried fruit can be kept on hand for long periods. Dried fruits like raisins, apricots, apples, mangoes and more are naturally gluten free and full of fiber and important nutrients.
According to 2017-2018 sales data from the Statista, the most popular dried fruits in America are:
- Raisins – $484.49 million in sales
- Dried Cranberries – $156.04 million in sales
- Prunes – $139.42 million in sales
- Dried Apples – $89.39 million in sales
- Dried Apricots – $64.46 million in sales
You can enjoy dried fruit on its own for a quick bite or incorporate it into homemade trail mixes too.
Nut Butters
Nut and seed butters like almond butter, peanut butter and sunflower seed butter are growing in popularity. While peanut butter has long been a staple snack, many people are branching out to try other nut butters as well.
Justin’s brand nut butters are a top choice, offering options like:
- Justin’s Classic Almond Butter
- Justin’s Maple Almond Butter
- Justin’s Classic Peanut Butter
- Justin’s Honey Peanut Butter
Nut butters are packed with protein, healthy fats and nutrients. They can be spread on rice cakes, apples, bananas, celery sticks and more for an easy gluten free snack.
Popchips
These popular popped snack chips are gluten free and come in flavors like Barbeque, Cheddar, Sea Salt, and Sour Cream & Onion. According to Popchips, they are America’s fastest growing snack brand and the #2 overall best selling puffed snack.
In addition to their variety of potato chips, Popchips makes gluten free tortilla and pita chips as well. Their products are certified gluten free and use simple ingredients.
Mary’s Gone Crackers Sticks & Twigs
This healthy snack brand makes crispy sticks and twigs from whole food ingredients like brown rice, quinoa, flax and sesame seeds. Their gluten free crackers offer a satisfying crunch and come in flavors like Original, Jalapeno and Cinnamon.
Mary’s Gone Crackers products are certified gluten free, Non-GMO Project Verified, organic, and vegan. Their Sticks & Twigs are a favorite among the gluten free community.
Babybel Cheese
These mini wheels of semi-soft cheese wrapped in wax coating are naturally gluten free and make a convenient on-the-go snack. Babybel is one of the most recognizable cheese brands in the U.S.
Portable and requiring no prep or utensils, Babybel cheese is ideal for packing along in lunches or taking to work. At around 50-60 calories each, they offer a tasty and protein-rich snack option.
Oats
While oats do not naturally contain gluten, they are often contaminated with gluten during growing and processing. However, certified gluten free oats are available from brands like Bob’s Red Mill, GFCO, and Glutenfreeda.
Oats make a hearty and healthy gluten free snack option. Popular ways to enjoy gluten free oats include:
- Oatmeal
- Granola
- Protein bars
- Energy balls
- Overnight oats
- Oatmeal cookies
Look for certified gluten free oats to avoid cross-contamination with wheat, barley or rye.
Seeds
Chia, sunflower, pumpkin, flax, and hemp seeds are all naturally gluten free. They make excellent snacks thanks to their high protein, healthy fat, and nutrient contents. Seeds are easy to sprinkle onto meals or enjoy by the handful on their own.
There are many flavor variations available these days, such as ranch, barbecue, jalapeno and more. You can also mix your own custom seed blends to suit your tastes.
Gluten Free Pretzels
For those who miss the crunch and saltiness of regular pretzels, fret not – gluten free pretzel options abound these days. Popular picks include:
- Glutino Gluten Free Pretzel Sticks
- Snyder’s of Hanover Gluten Free Pretzel Sticks
- Unique Pretzels Organic Crunchy Sticks
Choose pretzels made from corn, potato, or rice flours and natural seasonings. Gluten free pretzels pair perfectly with hummus, nut butters, cheese sauces and more for dipping.
Protein Bars
Protein bars make an energizing on-the-go snack and many leading brands now offer gluten free varieties. Top choices include:
- RXBAR protein bars
- NuGo Slim protein bars
- Kind Protein bars
- ZonePerfect Protein Bars
Whey, nuts, pea protein, and eggs are common protein sources in gluten free protein bars. Look for bars under 200 calories with at least 10g of protein and minimal added sugar.
Beanitos
If you love chips and crisps but need a gluten free option, Beanitos are worth a try. These crunchy snacks are made from beans and rice then seasoned with flavors like White Cheddar, Nacho, and Ranch.
With 5g of plant-based protein and fiber per serving, Beanitos offer more nutrition than traditional chips and snacks. This gluten free favorite can often be found on sale at major grocery retailers.
Popcorn Chips
Popcorn chips are a cross between popcorn and potato chips, offering a crunchy gluten free snack option. Angie’s Boomchickapop makes gluten free popcorn chips in indulgent flavors like Cheddar & Sour Cream, Sea Salt, and White Cheddar.
With whole grain corn as the main ingredient, popcorn chips are a lighter and lower calorie alternative to fried potato chips without sacrificing satisfying crunch.
Conclusion
When following a gluten free diet, being able to grab tasty snacks on-the-go or between meals is important. Fortunately, the gluten free snack options continue to expand and improve in both flavor and nutrition. With so many choices available today, there’s something for every palate and preference.
Snacking occasions present opportunities to fuel your body with wholesome foods that provide lasting energy. Be sure to choose snacks made with quality whole food ingredients and minimal additives. Pairing fiber, protein and healthy fats can help you feel satisfied while avoiding excess calories and sugar.
While eliminating gluten is the priority when choosing snacks, also pay attention to aspects like calories, added sugars, sodium, protein, and fiber content. Read nutrition labels carefully to pick well-rounded snacks that align with your individual goals and needs.
With planning and smart snack choices, living a gluten free lifestyle can be delicious and fulfilling. There are endless tasty ways to snack gluten free!
