Are you on the hunt for some tasty gluten-free treats? Well, you’re in for a treat yourself!
I’ve put together this mega-list of over 30 mouthwatering gluten-free snacks that’ll make your taste buds dance.
Whether you’re celiac, gluten-sensitive, or just looking to switch things up, I’ve got you covered.
Let’s dive into this treasure trove of deliciousness!
Fruits and Vegetables
Apple Slices
Who doesn’t love a crisp, juicy apple? These natural sweet treats are perfect for on-the-go snacking.
Slice ’em up for easy munching, or pair them with your favorite nut butter for a protein boost.
Did you know? Apples are packed with fiber and vitamin C. One medium apple (about 182g) gives you about 95 calories, 25g of carbs, and 4g of fiber.
Carrot Sticks
Crunchy, colorful, and oh-so-good for you! Carrot sticks are a classic snack that never goes out of style. They’re great for dipping in hummus or enjoying on their own.
Nutrition info: A cup of raw carrot sticks (128g) provides about 52 calories, 12g of carbs, and 3.6g of fiber. Plus, they’re loaded with beta-carotene, which is great for your eyes!
Celery Sticks
Celery might not be the most exciting veggie out there, but it’s a champion when it comes to low-calorie snacking.
Its satisfying crunch makes it perfect for those times when you just need to munch on something.
Fun fact: A cup of chopped celery (101g) has only 16 calories but packs 1.6g of fiber. It’s also a good source of vitamins A, C, and K.
Grape Clusters
Sweet, juicy, and fun to eat! Grapes are nature’s candy. Pop them in the freezer for a refreshing summer treat, or enjoy them at room temp for a quick energy boost.
Nutrition tidbit: A cup of grapes (151g) contains about 104 calories, 27g of carbs, and 1.4g of fiber. They’re also rich in antioxidants.
Cherry Tomatoes
These little red gems are bursting with flavor! Cherry tomatoes make for a great snack on their own, or you can toss them in a quick salad for a more substantial mini-meal.
Did you know? A cup of cherry tomatoes (149g) has only 27 calories but provides 1.8g of fiber and is an excellent source of vitamins A and C.
Cucumber Rounds
Cool as a cucumber? You bet! These refreshing veggies are perfect for hot days. Slice them into rounds for easy snacking, or use them as a base for mini sandwiches.
Nutrition info: A cup of sliced cucumbers (119g) has just 16 calories and provides 1g of fiber. They’re also super hydrating, being 95% water!
Bell Pepper Strips
Colorful and crunchy, bell pepper strips are a fun way to add some zing to your snack time. Red, yellow, or green – pick your favorite or mix them up for a rainbow of flavors.
Fun fact: A cup of sliced bell peppers (92g) has about 30 calories and provides a whopping 190% of your daily vitamin C needs!
Berries (strawberries, blueberries, raspberries)
Berry delicious! These little powerhouses of nutrition are perfect for satisfying your sweet tooth without any added sugars. Mix them up for a colorful berry medley.
Nutrition tidbit: A cup of mixed berries (150g) provides about 85 calories, 20g of carbs, and 6g of fiber. They’re also packed with antioxidants.
Nuts and Seeds
Almonds
Crunchy, satisfying, and oh-so-good for you! Almonds are a fantastic snack that’ll keep you full and energized. They’re great on their own or as part of a homemade trail mix.
Did you know? A 1-ounce serving of almonds (about 23 nuts) contains 164 calories, 6g of protein, and 3.5g of fiber. They’re also rich in vitamin E and healthy fats.
Cashews
Creamy and slightly sweet, cashews are a crowd-pleaser.
They’re perfect for when you want something a little indulgent but still nutritious. Try roasting them with a sprinkle of sea salt for extra flavor.
Nutrition info: A 1-ounce serving of cashews (about 18 nuts) provides 157 calories, 5g of protein, and 1g of fiber. They’re also a good source of iron and magnesium.
Pistachios
Fun to eat and good for you too! Pistachios are a great snack for when you want to keep your hands busy. Plus, the act of shelling them can help you eat more mindfully.
Fun fact: A 1-ounce serving of pistachios (about 49 nuts) contains 159 calories, 6g of protein, and 3g of fiber. They’re also rich in antioxidants.
Sunflower Seeds
Small but mighty, sunflower seeds are a tasty way to fuel your body. They’re great for sprinkling on salads or enjoying by the handful. Just make sure to get the shelled variety for easy snacking!
Nutrition tidbit: A 1-ounce serving of shelled sunflower seeds (28g) provides 164 calories, 5.5g of protein, and 2.4g of fiber. They’re also high in vitamin E and selenium.
Pumpkin Seeds
Don’t just save these for Halloween! Pumpkin seeds, also known as pepitas, make for a crunchy, satisfying snack year-round. Try them roasted with a sprinkle of your favorite spices.
Did you know? A 1-ounce serving of pumpkin seeds (28g) contains 151 calories, 7g of protein, and 1.7g of fiber. They’re also a good source of zinc and magnesium.
Walnuts
Looking for a brain-boosting snack? Walnuts are your go-to! These nuts are packed with omega-3 fatty acids, which are great for your noggin.
Plus, they’ve got a satisfying crunch that’ll keep you coming back for more.
Nutrition info: A 1-ounce serving of walnuts (about 14 halves) provides 185 calories, 4.3g of protein, and 1.9g of fiber. They’re also rich in antioxidants.
Dairy and Alternatives
Cheese Cubes
Say cheese! These bite-sized cubes of dairy goodness are perfect for when you need a quick protein hit. Mix different types of cheese for a varied snack platter.
Fun fact: A 1-ounce serving of cheddar cheese cubes (28g) contains about 114 calories, 7g of protein, and 0g of fiber. It’s also a good source of calcium.
Yogurt Parfait
Layer up some deliciousness with a yogurt parfait! Start with your favorite gluten-free yogurt, add some fresh fruit, and top with a sprinkle of gluten-free granola. It’s like having dessert for a snack!
Nutrition tidbit: A typical yogurt parfait (200g) might contain around 210 calories, 7g of protein, and 3g of fiber, but this can vary based on your ingredients.
Cottage Cheese
Don’t knock it ’til you’ve tried it! Cottage cheese is a protein powerhouse that’s super versatile. Try it with fresh fruit for a sweet treat, or add some herbs and veggie slices for a savory snack.
Did you know? A half-cup serving of low-fat cottage cheese (113g) provides about 90 calories, 13g of protein, and 0g of fiber. It’s also rich in calcium and phosphorus.
Hummus
Smooth, creamy, and oh-so-dippable! Hummus is a Middle Eastern dip made from chickpeas that’s perfect for pairing with veggie sticks or gluten-free crackers. It’s packed with flavor and nutrition.
Nutrition info: A 2-tablespoon serving of hummus (30g) contains about 70 calories, 2g of protein, and 1g of fiber. It’s also a good source of healthy fats.
Proteins
Hard-boiled Eggs
These protein-packed powerhouses are perfect for on-the-go snacking.
Boil a batch at the start of the week, and you’ll always have a nutritious snack ready to go. Sprinkle with a bit of salt and pepper for extra flavor.
Fun fact: One large hard-boiled egg (50g) provides about 78 calories, 6g of protein, and 0g of fiber. They’re also rich in vitamin D and choline.
Turkey Roll-ups
Who needs bread when you can roll up your sandwich fillings?
Take a slice of turkey, add some lettuce and a bit of mustard, and roll it up for a quick, protein-rich snack. You can mix it up with different veggies or spreads too!
Nutrition tidbit: A turkey roll-up (about 50g) might contain around 70 calories, 8g of protein, and 0.5g of fiber, depending on your fillings.
Salted Beef Jerky
For the meat lovers out there, beef jerky is a great gluten-free snack option. It’s high in protein and doesn’t need refrigeration, making it perfect for on-the-go snacking.
Just be sure to check the label to ensure it’s gluten-free, as some brands use gluten-containing ingredients.
Did you know? A 1-ounce serving of beef jerky (28g) typically contains about 80 calories, 9g of protein, and 0g of fiber. It’s also a good source of iron and zinc.
Roasted Chickpeas
Crunchy, savory, and totally addictive! Roasted chickpeas are a great alternative to chips when you’re craving something crispy.
You can make them at home with your favorite spices for a customized snack.
Nutrition info: A 1-ounce serving of roasted chickpeas (28g) provides about 120 calories, 6g of protein, and 5g of fiber. They’re also rich in vitamins and minerals.
Gluten-free Grains and Crackers
Rice Cakes
Light, crunchy, and versatile! Rice cakes are a great base for all sorts of toppings. Try them with nut butter and banana slices, or go savory with avocado and tomato.
Fun fact: A plain rice cake (9g) contains about 35 calories, 0.7g of protein, and 0.4g of fiber. They’re very low in fat and can be a good source of whole grains.
Popcorn
Movie night or not, popcorn is always a good idea! It’s a whole grain that’s naturally gluten-free. Air-pop it yourself and add your favorite seasonings for a customized snack.
Nutrition tidbit: A cup of air-popped popcorn (8g) has just 31 calories, 1g of protein, and 1.2g of fiber. It’s also a good source of antioxidants.
Corn Tortilla Chips
When you’re in the mood for something crispy and salty, reach for some corn tortilla chips.
They’re great on their own or paired with salsa or guacamole. Just remember to check the label to ensure they’re made in a gluten-free facility.
Did you know? A 1-ounce serving of corn tortilla chips (28g) typically contains about 140 calories, 2g of protein, and 1g of fiber. They’re also a source of whole grains.
Gluten-free Pretzels
Twisted and tasty! Gluten-free pretzels give you that satisfying crunch without the gluten. They’re perfect for snacking on their own or dipping in your favorite spread.
Nutrition info: A 1-ounce serving of gluten-free pretzels (about 28g) typically provides around 110 calories, 1g of protein, and 1g of fiber. The exact numbers can vary by brand.
Sweet Treats
Dark Chocolate Squares
For when you need a little something sweet, dark chocolate is your friend! It’s rich in flavor and antioxidants. Just make sure to choose a gluten-free brand and stick to a square or two.
Fun fact: A 1-ounce square of 70-85% dark chocolate (28g) contains about 170 calories, 2g of protein, and 3g of fiber. It’s also rich in iron and magnesium.
Fruit Leather
It’s like a fruit roll-up, but better! Fruit leather is a chewy, sweet snack that’s perfect for satisfying your candy cravings in a healthier way.
Look for brands with no added sugar, or try making your own at home.
Nutrition tidbit: A typical strip of fruit leather (14g) contains about 50 calories, 0g of protein, and 1g of fiber. The exact numbers can vary based on the fruit used.
Rice Pudding
Creamy, comforting, and naturally gluten-free! Rice pudding can be a great snack or even a breakfast option. Make it with your favorite milk (dairy or plant-based) and add some cinnamon for extra flavor.
Did you know? A half-cup serving of rice pudding (100g) typically contains about 130 calories, 3g of protein, and 0.5g of fiber. It’s also a good source of calcium if made with milk.
Medjool Dates
Nature’s candy! Medjool dates are super sweet and packed with fiber. They’re great on their own or stuffed with a bit of nut butter for a more substantial snack.
Nutrition info: One Medjool date (24g) contains about 66 calories, 0.4g of protein, and 1.6g of fiber. They’re also a good source of potassium.
Dips and Spreads
Guacamole
Holy guacamole! This creamy avocado-based dip is not just delicious, it’s also packed with healthy fats. Use it as a dip for veggies or gluten-free crackers, or spread it on your rice cakes.
Fun fact: A 2-tablespoon serving of guacamole (30g) typically contains about 50 calories, 1g of protein, and 3g of fiber. It’s also rich in vitamins K and C.
Salsa
Spice up your snack time with some salsa! This tomato-based dip is low in calories but big on flavor. It’s great with corn tortilla chips or as a topping for your hard-boiled eggs.
Nutrition tidbit: A 2-tablespoon serving of salsa (30g) contains only about 10 calories, 0g of protein, and 0.5g of fiber. It’s also a good source of vitamin C.
Nut Butter (almond, cashew, or sunflower seed)
Smooth, creamy, and packed with protein! Nut butters are a versatile spread that can turn any snack into a more filling treat. Try different varieties to find your favorite.
Did you know? A 2-tablespoon serving of almond butter (32g) contains about 196 calories, 7g of protein, and 3.3g of fiber. It’s also rich in vitamin E and magnesium.
Homemade Snacks
Kale Chips
Move over, potato chips! Kale chips are a crunchy, savory snack that’s packed with nutrients.
They’re super easy to make at home – just toss kale leaves with a bit of oil and your favorite seasonings, then bake until crispy.
Nutrition info: A 1-ounce serving of homemade kale chips (28g) typically contains about 50 calories, 2g of protein, and 2g of fiber. They’re also rich in vitamins A, C, and K.
Zucchini Chips
Another veggie chip option that’s sure to satisfy your crunch cravings! Thinly sliced zucchini, lightly seasoned and baked until crispy, makes for a tasty and nutritious snack.
Fun fact: A 1-ounce serving of homemade zucchini chips (28g) contains about 20 calories, 1g of protein, and 1g of fiber. They’re alsoa good source of potassium and vitamin C.
Fruit and Nut Bars
Who needs store-bought granola bars when you can make your own?
These homemade bars are packed with natural sweetness from dried fruits and the satisfying crunch of nuts. Plus, you can customize them to your taste!
Nutrition tidbit: A homemade fruit and nut bar (about 40g) might contain around 150-200 calories, 5g of protein, and 3g of fiber, depending on your ingredients.
They’re also rich in healthy fats and various vitamins and minerals.
Final Thoughts
Wow, what a journey through the world of gluten-free snacks!
I hope this list has given you plenty of ideas to keep your taste buds happy and your tummy satisfied. Remember, gluten-free doesn’t mean flavor-free or fun-free!
Mix and match these snacks to create your perfect balance of sweet, savory, crunchy, and creamy. Happy snacking!
