Gluten free diets are becoming increasingly popular, even among those who do not have celiac disease or a gluten sensitivity. When following a gluten free diet, it is important to pay close attention to labels, as many foods that you wouldn’t expect contain gluten. This includes granola bars, which are often thought of as a convenient healthy snack but can contain gluten from ingredients like wheat, barley, rye and oats. The good news is that there are still plenty of delicious gluten free granola bar options available. This article will provide a detailed overview of which popular granola bar brands and flavors are gluten free, so you can enjoy a satisfying gluten free snack.
What is gluten and why follow a gluten free diet?
Gluten is a protein found in grains like wheat, barley and rye. For those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue and headaches. The only treatment for celiac disease is following a strict lifelong gluten free diet. People with a gluten sensitivity may also find that avoiding gluten improves their symptoms and overall health.
Beyond those with celiac disease and gluten sensitivity, a gluten free diet has also gained popularity for its potential health benefits. Some research indicates that gluten free diets may help reduce inflammation, improve gut health and promote weight loss. Other people may simply feel better avoiding gluten. Whatever the reason, it is important for anyone following a gluten free diet to be diligent about checking labels and only purchasing foods that are certified gluten free.
What to look for on granola bar labels
When selecting a gluten free granola bar, you need to carefully inspect the packaging and ingredients. Watch out for grains that contain gluten like wheat, barley, rye and oats. You should also be cautious of ambiguous ingredients like malt, starch or natural flavors, as these could be hidden sources of gluten.
Instead, look for granola bars that are labeled “gluten free” or contain naturally gluten free grains like:
– Rice
– Corn
– Quinoa
– Sorghum
– Buckwheat
– Millet
– Amaranth
Many major granola bar brands now offer gluten free options made with these alternative grains instead of wheat and barley. Going with a certified gluten free product ensures the granola bars are safely made in a facility free of cross-contamination.
Nature Valley Granola Bars
Nature Valley offers some of the most popular granola bars and makes many gluten free varieties:
Gluten Free Nature Valley Bars:
– Nature Valley Crunchy Granola Bars, Oats ‘N Honey
– Nature Valley Sweet & Salty Nut Granola Bars, Almond
– Nature Valley Protein Granola Bars, Peanut Butter
– Nature Valley Fruit & Nut Chewy Trail Mix Bars, Dark Chocolate & Nut
These Nature Valley bars are made without wheat, barley, rye or oats. They are produced in facilities dedicated to gluten free foods, so there is no risk of cross-contamination. Just double check the label to make sure you select a certified gluten free flavor.
Not Gluten Free:
– Nature Valley Crunchy Granola Bars, Maple Brown Sugar
– Nature Valley Chewy Trail Mix Bars, Dark Chocolate & Nut
These flavors contain oats or wheat and are not safe for a gluten free diet. Nature Valley has plenty of clearly labeled gluten free options, so opt for those instead if you need to avoid gluten.
Kind Granola Bars
Kind makes a wide range of delicious gluten free granola bars with lots of variety:
Gluten Free Kind Bars:
– Kind Fruit & Nut Bars, Cherry Cashew + Antioxidants
– Kind Bars, Peanut Butter Dark Chocolate + Protein
– Kind Bars, Dark Chocolate Nuts & Sea Salt
– Kind Bars, Caramel Almond & Sea Salt
These Kind Bars are gluten free certified, produced in a dedicated facility and tested to verify they contain less than 10ppm of gluten.
Not Gluten Free:
– Kind Bars, Oats & Honey
– Kind Bars, Cinnamon Oat Flavor
– Kind Bars, Maple Glazed Pecan
The reason is that these flavors contain oats or wheat. Be sure to stick to the gluten free flavors when following a gluten free diet.
Quaker Chewy Granola Bars
Quaker is another well known brand with some gluten free options:
Gluten Free Quaker Bars:
– Quaker Chewy Chocolate Chip Granola Bars
– Quaker Chewy S’mores Granola Bars
– Quaker Chewy Peanut Butter Chocolate Chip Granola Bars
These Quaker chewy granola bars are made without barley, rye, wheat or oats. They are produced in a certified gluten free facility.
Not Gluten Free:
– Quaker Chewy Dipps Granola Bars, Chocolate Chip
– Quaker Chewy 90 Calorie Granola Bars, Chocolate Chip
– Quaker Breakfast Squares, Soft Baked Bars, Strawberry
Unfortunately those flavors contain wheat, wheat flour or oats so they do not meet gluten free requirements. Stick to the labeled gluten free Quaker products if avoiding gluten.
KIND Breakfast Bars
In addition to their granola bars, KIND also makes a line of breakfast bars that are gluten free:
Gluten Free KIND Breakfast Bars:
– KIND Breakfast, Almond Butter
– KIND Breakfast, Dark Chocolate Chunk
– KIND Breakfast, Cherry Cashew
– KIND Breakfast, Blueberry Almond
These breakfast bars are made without wheat, barley, rye or oats. KIND certifies them as gluten free.
Not Gluten Free:
– KIND Breakfast, Apple Cinnamon Yogurt
– KIND Breakfast, Strawberry Yogurt
Those two flavors contain oats so they cannot be eaten on a strict gluten free diet. The other KIND Breakfast flavors are gluten free.
Luna Bars
Luna Bar is a lesser known brand, but they make delicious gluten free granola bars in flavors like:
– Luna Bar, LemonZest
– Luna Bar, Chocolate Pecan Pie
– Luna Bar, S’mores
– Luna Bar, Cherry Vanilla
These Luna Bars are certified gluten free, made without wheat, barley, rye or oats. They provide a tasty high protein snack.
RXBARs
If you prefer a simple, straight-forward granola bar without too many fancy flavors, RXBARs are a good gluten free choice. Their core ingredients are eggs, nuts, and dates.
Gluten Free RXBAR flavors:
– RXBAR, Peanut Butter
– RXBAR, Peanut Butter Chocolate
– RXBAR, Mixed Berry
– RXBAR, Blueberry
RXBARs are made in a dedicated gluten free facility and lab tested to ensure they contain less than 10ppm of gluten. Feel confident eating these as part of a gluten free diet.
Other factors when choosing a gluten free granola bar
In addition to being gluten free, here are some other factors to consider when selecting a granola bar:
Added sugars: Since granola bars often taste best when a bit sweet, added sugars are common. Look for options with under 10g added sugars per serving.
Fiber: Fiber helps keep you full and benefits digestive health. Choose bars with at least 3g fiber per serving.
Protein: Getting adequate protein is important, especially when following a gluten free diet. Look for bars with 5-10g protein.
Ingredients: Opt for bars with a straightforward ingredient list focusing on nuts, seeds, dried fruit, gluten free grains and minimal additives.
Portability: Granola bars make an easy on-the-go snack, so pick options that won’t easily crumble and can be tossed in a bag.
Taste: Most importantly, choose a flavor you enjoy! There are plenty of delicious gluten free granola bars to satisfy any preference.
Nutrition Comparison
Here is a nutrition comparison of some popular gluten free granola bar options:
| Granola Bar | Calories | Fat | Carbs | Protein | Fiber |
|---|---|---|---|---|---|
| Nature Valley Crunchy Oats ‘n Honey | 190 | 7g | 24g | 3g | 3g |
| Kind Dark Chocolate Nut | 180 | 10g | 16g | 4g | 3g |
| Quaker Chewy Chocolate Chip | 100 | 2.5g | 18g | 2g | 1g |
| KIND Almond Butter Breakfast Bar | 190 | 10g | 16g | 7g | 4g |
| RXBAR Blueberry | 210 | 9g | 23g | 12g | 5g |
As you can see, calorie, fat, carb, protein and fiber content can vary significantly between different bars. Just be sure to select a certified gluten free granola bar that aligns with your specific nutrition goals.
Homemade Gluten Free Granola Bars
For the most control over ingredients, you can also make gluten free granola bars at home. Here is a recipe to try:
Gluten Free Granola Bars
Makes 12 bars
Ingredients:
– 3 cups gluten free rolled oats
– 1 cup sliced almonds
– 1⁄3 cup peanut butter or almond butter
– 1⁄3 cup honey or maple syrup
– 1 tsp vanilla extract
– 1⁄4 tsp salt
– 1⁄2 cup mix-ins like dried cranberries, chocolate chips, raisins, etc.
Instructions:
1. Preheat oven to 350°F. Line an 8×8 pan with parchment paper, leaving some overhang on the sides to easily remove bars later.
2. In a large bowl, combine the oats, nuts, peanut butter, honey, vanilla and salt. Mix well until fully combined.
3. Stir in your preferred mix-ins.
4. Transfer the granola mixture into the prepared pan, pressing down firmly to pack it together evenly.
5. Bake for 20-25 minutes until lightly browned. Allow to cool completely before cutting into bars.
6. Lift the bars out of the pan using the parchment overhang and cut into squares. Store in an airtight container for up to 1 week.
The great thing about homemade granola bars is that you can customize them to your taste and dietary needs. Be sure to use certified gluten free oats and read all labels to ensure no hidden gluten ingredients.
Conclusion
Following a gluten free diet means paying close attention to labels and only choosing certified gluten free products. When it comes to granola bars, there are still plenty of nutritious and delicious options to satisfy a snack craving. Nature Valley, KIND, Quaker, RXBAR and Luna all make tasty gluten free granola bars in a variety of flavors. Check the label carefully to ensure the flavor you select is made without wheat, barley, rye or oats. For maximum control, you can also make custom gluten free granola bars at home using simple ingredients. With the right bars on hand, you can feel good enjoying a satisfying gluten free snack anytime.
