Gluten-free snacks for people with celiac disease or gluten intolerance include fresh and dried fruits, nuts, veggies, boiled eggs, homemade trail mix, “frogs on a log,” and chocolate nut butter sandwiches. Homemade snacks require more preparation, but are simple. It’s important to ensure that purchased items are gluten-free and not made in the same factory as gluten-containing products.
There are several types of gluten-free snacks that are generally safe to consume by people with celiac disease or gluten intolerance. There are a multitude of no-bake, gluten-free snacks that can be enjoyed at home or throughout the day, including fresh and dried fruits, nuts, and veggies. Boiled eggs and homemade trail mix are also good snacks for those with gluten intolerance. For a gluten-free savory snack, “frogs on a log” is often a good option, and a sweet tooth can be satisfied with chocolate nut butter sandwiches.
Fruit is perhaps one of the most popular and easiest types of gluten-free snacks. Almost any fruit, including apples, bananas and grapes, can be served alone or together between meals. For a gluten-free portable snack, dried fruit is both nutritious and tasty. Dried mango, raisins, apple chips and banana chips are all quick and satisfying snacks for many. Additionally, there are also a number of freeze-dried fruits now available in the grocery market or specialty stores.
A variety of nuts can also be eaten as healthy, protein-free snacks. A bag of mixed nuts is good for school or work, or a handful of nuts can be eaten at home to marinate one until the next meal. To add flavor, the nuts can be sprinkled with a spice blend and lightly roasted. Nuts can be made sweet with a mix of cinnamon and a gluten-free sugar substitute, or spicy with red pepper flakes and salt.
Two of the most popular veggies for gluten-free snacking are edamame and carrots. These can be eaten on their own as a quick, crunchy snack or with a dip. A bowl of hummus or pepper cottage cheese is a common choice and can add protein to these gluten-free snacks, keeping one fuller for longer. Edamame, a popular vegetable in Japanese culture, is also delicious when simply sprinkled with a small amount of kosher or sea salt.
Homemade gluten-free snacks take a little more preparation, though they’re typically simple too. A hard-boiled egg often makes a snack between lunch and dinner. Homemade trail mix with a gluten-free blend of nuts, dried fruit, and grains is easy to make in large batches and portions for future snacking.
“Frogs on a log” is usually a quick and healthy snack for people with celiac disease. A piece of celery is split in half and then filled with cream or cottage cheese. The sliced and pimento-stuffed olives are then layered on top. This gluten-free snack offers a veggie, protein, and a little savory bite.
For a sweet snack, chocolate and nut butters are popular, although, when purchasing these items, it’s important to ensure that each one is gluten-free and not made in the same factory that makes other gluten-containing products due to the risk of cross-contamination. Dark chocolate can be slathered with any number of nut butters, including almond, cashew and pistachio, and then topped with another chunk of chocolate. This can make an afternoon snack or a light dessert.
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