What snacks can I eat on a gluten and dairy-free diet?

Following a gluten and dairy-free diet can seem challenging, especially when it comes to finding tasty snacks. However, there are plenty of delicious options to choose from. In this article, we will explore what kinds of snacks you can enjoy on a gluten and dairy-free diet.

Fruits and Vegetables

Fruits and vegetables make for easy, nutritious snacks when avoiding gluten and dairy. Here are some ideas:

  • Fresh fruits like bananas, apples, oranges, grapes, strawberries, blueberries, etc.
  • Dried fruits like raisins, apricots, apples, cranberries, etc.
  • Cut up raw veggies like carrots, celery, bell peppers, cucumbers, etc.
  • Roasted chickpeas
  • Kale chips
  • Zucchini chips
  • Baked sweet potato fries

Having cut up fruits and vegetables readily available in the refrigerator makes for a quick, easy snack. You can also make your own trail mixes with dried fruits and nuts.

Nuts and Seeds

Nuts and seeds are nutrient-dense, gluten and dairy-free snacks. Here are some nutritious options:

  • Almonds
  • Cashews
  • Pistachios
  • Walnuts
  • Pecans
  • Hazelnuts
  • Peanuts
  • Sunflower seeds
  • Pumpkin seeds

Look for raw, unsalted nuts and seeds without added ingredients. You can portion them out into reusable containers or bags for grab-and-go snacking.

Protein Bars and Granola Bars

There are many gluten and dairy-free protein and granola bars on the market these days. Some good options include:

  • RXBARs
  • Larabar
  • Kind Bars
  • NuGo Slim Bars
  • GoMacro Bars

Always check the label carefully to confirm the bars are gluten and dairy-free. Many brands offer nut-free and vegan bars as well.

Popcorn

Plain air-popped popcorn makes a crunchy, customizable gluten and dairy-free snack. You can top it with olive oil or avocado oil and seasonings like:

  • Salt
  • Pepper
  • Garlic powder
  • Chili powder
  • Nutritional yeast

Flavored popcorn bags labeled gluten and dairy-free can also be an option. Just opt for lower sodium varieties.

Hummus and Vegetables

Hummus is a creamy, protein-packed dip made from chickpeas that pairs well with raw veggies. Store-bought hummus is typically gluten and dairy-free. You can also make your own. Serve hummus with:

  • Carrots
  • Celery
  • Bell peppers
  • Broccoli
  • Cauliflower
  • Cucumber

For added flavor, you can add a drizzle of olive oil and dash of paprika or cayenne pepper.

Cottage Cheese and Fruit

Cottage cheese is a protein-rich snack when avoiding gluten and dairy. Choose cottage cheeses that are labelled “gluten-free” to ensure safety. Pair it with your favorite fruits like:

  • Berries
  • Pineapple
  • Mango
  • Banana
  • Apple

You can also add nuts like walnuts or pecans for crunch.

Rice Cakes

Look for gluten-free rice cakes to satisfy a crunchy snack craving. They come in a variety of flavors including:

  • Plain
  • Caramel
  • Chocolate
  • Cinnamon
  • Popped chips

Top rice cakes with nut butter, mashed banana, or avocado for a balanced snack.

Trail Mix

Make your own trail mix by combining gluten and dairy-free ingredients like:

  • Dried fruit – raisins, cranberries, apricots, banana chips
  • Nuts – almonds, walnuts, pecans, peanuts
  • Seeds – pumpkin, sunflower, flax
  • Shredded coconut
  • Dark chocolate chips

Store bought trail mixes can also be gluten and dairy-free, just check the label. Look for ones without added sugars.

Applesauce Pouches

Applesauce and fruit pouches make an easy on-the-go snack. Look for unsweetened varieties or ones sweetened with fruit juice instead of added sugars. You can also make your own using a blender and reusable pouches.

Dates

Medjool dates are naturally sweet and caramel-like for satisfying snack attacks. Try stuffing them with nut or seed butters for extra nutrition and flavor.

Olives

Olives offer a salty, savory snack when avoiding gluten and dairy. Varieties to try include:

  • Kalamata
  • Green
  • Black

Look for olives packed in water or olive oil rather than poorer quality oils.

Edamame

Edamame makes a filling snack with plant-based protein, fiber, and nutrients. Purchase pods frozen and prepare by steaming or boiling for a few minutes. Sprinkle with sea salt before eating.

Smoothies

Blending up a smoothie can make a refreshing, drinkable snack. Use gluten and dairy-free ingredients like:

  • Banana
  • Berries
  • Pineapple
  • Spinach
  • Kale
  • Almond milk
  • Coconut milk

You can also add scoops of protein powder, nut butters, and seeds like chia or flax for a nutrition boost.

Energy Bites

Energy bites make a handy snack you can take on-the-go. Basic ingredients typically include:

  • Oats
  • Nut butter
  • Seeds like chia or flax
  • Dried fruit
  • Shredded coconut
  • Cacao nibs or chocolate chips

Bind everything together with sticky ingredients like maple syrup, honey, or agave. Experiment with different flavor combinations.

Canned Fish

Canned fish like salmon, tuna, and sardines provide filling protein and healthy fats. Opt for cans packed in water and add your own seasonings like:

  • Lemon juice
  • Pepper
  • Dill
  • Garlic powder

You can eat the fish straight from the can or pair it with gluten-free crackers.

Nut and Seed Butters

Nut and seed butters like almond, peanut, sunflower, or cashew butter offer plant-based protein. Eat them right off the spoon or pair them with fruits and veggies for dipping.

Pickles

Pickles provide a salty, sour kick and crunchy texture. Opt for varieties preserved in brine or vinegar without added sugars. Dill, kosher dill, and bread and butter pickles are typically gluten and dairy-free.

Popcorn Seasonings

Jazz up plain air-popped popcorn with your own DIY seasoning mixes like:

  • Nutritional yeast, garlic powder, onion powder
  • Cinnamon sugar
  • Chili powder, lime juice, salt
  • Garlic powder, parsley, Parmesan cheese (dairy-free)

Store extra spice mixes in reusable containers to add flavor anytime.

Soup

Warm up with a bowl of gluten and dairy-free soup, like:

  • Chicken noodle soup with gluten-free noodles
  • Vegetable soup
  • Lentil soup
  • Black bean soup
  • Tomato soup

Opt for low-sodium varieties or make your own homemade soup. Pair it with gluten-free bread or crackers.

Hard Boiled Eggs

Boiled eggs are filling and portable. Make a batch at the beginning of the week for easy snacking. Season them with salt, pepper, hot sauce or everything bagel seasoning.

Crackers

Gluten-free crackers help satisfy crunchy cravings. Some good brands include:

  • Crunchmaster
  • Simple Mills
  • Blue Diamond Nut Thins
  • Mary’s Gone

Top crackers with nut butter, hummus, avocado, canned fish or sliced cheese for a complete snack.

Cheese

Many dairy-free cheese varieties are available, like ones made from nuts, coconut, and legumes. Try spreading dairy-free cheese on crackers or using it in recipes. Some nutritious options include:

  • Almond mozzarella
  • Cashew cheddar
  • Coconut yogurt cheese
  • Soy cream cheese

Pumpkin Seeds

Pumpkin seeds, also known as pepitas, contain protein, fiber, and key minerals. Toss some in your purse or keep a small bag at your desk for daily snacking.

Nut and Seed Trail Mix

Make your own trail mix with a combination of nuts and seeds like:

  • Almonds
  • Cashews
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Dried cranberries

Portion it out into single-serving bags or containers for grab-and-go fuel.

Gluten and Dairy-Free Snacking Tips

Here are some tips for snacking without gluten or dairy:

  • Read labels carefully and opt for certified gluten-free and dairy-free products when possible.
  • Choose whole, minimally processed snacks over refined and heavily processed ones.
  • Aim for a balance of protein, fat, and fiber at each snack to keep you full.
  • Drink plenty of water between snacks and meals.
  • Be prepared with gluten and dairy-free snacks on-hand at home, work, and on-the-go.
  • Get creative in the kitchen – many classic snack recipes can be made gluten and dairy-free.

Conclusion

Following a gluten and dairy-free diet opens the door to many delicious, nourishing snack options. Focus on whole foods like fruits, vegetables, nuts, seeds, nut butters, canned fish, and gluten-free crackers. Read labels carefully and opt for snacks with fiber, protein, and healthy fats to keep you full between meals. With some creativity and planning ahead, you’ll never be stuck without tasty snack options.

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