Key takeaways:
Healthy gluten-free snacks include vegetables, fruits, and nuts. Dairy foods such as cheese and yogurt are also gluten free and can be a source of healthy fat and protein.
Gluten-free snacks are meant for people with celiac disease, gluten sensitivity, or a wheat allergy. There’s no need to avoid gluten unless you have a medical condition that requires you to do so.
The words “gluten-free” on packaged snacks do not mean that they are healthier than other snacks. Studies find that many gluten-free foods have more salt and fat than foods that do have gluten.
Table of contents
Healthy gluten-free foods
Benefits
Gluten-free treats
Surprising treats
Trying gluten-free snacks
When to talk to your doctor
Bottom line
References
People who follow a gluten-free diet have to avoid items made with wheat, rye, and barley. That means snacking on traditional crackers, cookies, and muffins is not going to work. It’s a good thing there are many healthy gluten-free snacks that you can enjoy instead — from apples dipped in peanut butter to yogurt and berry parfaits and beyond.
Healthy gluten-free snacks
There are many nutritious gluten-free foods. Gluten is a protein that’s found in wheat, rye, and barley. It’s also found in any foods made with these ingredients, such as crackers and cookies.
Besides these base ingredients, there are many nutritious gluten-free snacks you may find in your pantry or fridge.
Here are 17 ideas you can try:
Any sliced vegetable, such as carrots, red peppers, or cucumber
Fresh whole fruit, such as a banana, apple, or peach
Berries
Grapes
Melon
CItrus fruit, such as oranges or grapefruit
Canned fruit (preferably canned in water, not syrup)
Dried fruit, such as raisins or prunes
Cheese cubes, slices, or strings
Nuts such as almonds, cashews, and walnuts
Seeds, such as pumpkin or sunflower
Peanuts or peanut butter
Popcorn
Yogurt
Hummus or black bean dip
Smoothies with fruit and milk or yogurt
Hard boiled eggs
You can combine the ingredients listed above to make healthy snack combinations, such as:
Corn crackers and cheese
Apple and peanut butter
Carrots and hummus
Trail mix made from nuts and dried fruit
Parfaits made from yogurt, berries, and seeds
What are the benefits of eating gluten-free?
A gluten-free diet is the recommended medical nutrition therapy for people who have:
Celiac disease
Non-celiac gluten sensitivity or gluten intolerance
Wheat allergy
Dermatitis herpetiformis (rash accompanied by itching and blisters)
Gluten ataxia (a condition where antibodies attack a part of the brain, affecting muscle control and balance)
Sometimes, gluten-free diets are promoted for people who have headaches, depression, or obesity. But these claims are not backed by research. If you do not have one of the medical conditions listed above, there is no reason to follow a gluten-free diet.
Gluten-free packaged foods also tend to be more expensive than gluten-containing foods. If you do need gluten-free snacks, here are some budget-friendly tips, and here are low-cost gluten-free foods.
Does gluten-free mean healthy?
Gluten-free is not a claim that means a food is healthy. It just signals to people who cannot digest gluten that the food is safe for them.
Studies show that processed gluten-free foods are lower in quality compared to products that have gluten. Foods that are marketed as gluten free are often:
Lower in protein
Higher in fat
Higher in salt
Lower in fiber
Unfortunately, savvy marketers have convinced consumers that any food labeled “gluten-free” means it is healthy. This is not true, so don’t be fooled.
Think about it this way: gluten-free cupcakes are no “healthier” than regular cupcakes. They are both made with sugar, butter, and eggs. The only difference is the type of flour that is used. The lack of gluten does not make them more nutritious.
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Gluten-free snacks or treats
Snacks are eaten between meals. They are enjoyable, tasty, and nutrient-rich whole foods such as vegetables, cheese, and nuts. Snacks offer energy and nutrients such as fiber, vitamins, and minerals.
Treats are less nutrient-dense and typically are lower in fiber, vitamins, and minerals compared to snacks. They are usually ultra-processed foods. Treats are eaten because they taste good and offer enjoyment. Examples of treats are ice cream, chocolate, and chips.
Both snacks and treats can be part of a balanced dietary pattern. Snacks are eaten daily between meals. Ultra-processed treats can be enjoyed in moderation.
Treats that are surprisingly gluten-free
Need a treat? Here is a list of some treats that are naturally gluten-free. Make sure to always read ingredient lists, even if you have bought an item in the past. Ingredients can change from the manufacturer.
You can also look for treats that are specifically labeled “gluten-free.” Try these:
Plain tortilla or potato chips: Keep in mind that seasoned chips may contain wheat starch.
Plain chocolate: Read ingredients as some chocolate bars contain wheat-based wafers.
Ice cream: Vanilla, chocolate and strawberry are safe bets. Read labels carefully on ice cream with “chunks” such as cookie dough, as they will have gluten.
French fries: Potatoes are gluten free. Make sure they are fried in a separate, dedicated deep-fryer that is not contaminated with wheat (from batter on onion rings, for example).
Candy: Sugar and gelatin are gluten free, so many gummy candies and jelly beans are safe to eat. But check ingredient lists carefully.
Granola bars: Make sure they are made with certified gluten-free oats.
You can also find gluten-free versions of most baked goods, such as cookies, cupcakes, and muffins. And even as you enjoy treats, be sure to focus on the basics of a healthy diet. This means:
Lots of fruits and vegetables
Lean protein
Whole grains
Healthy fat
Water
Who should try gluten-free snacks?
Gluten-free snacks are a must-have for people with celiac disease or other conditions that require avoiding gluten.
Of course, anyone can eat gluten-free snacks, such as vegetables, yogurt, or fruit. But remember, there’s no need to avoid gluten unless it’s medically necessary.
When should I talk to my doctor about gluten?
Talk to your doctor about getting tested for celiac disease if you experience these symptoms:
Gas and bloating
Diarrhea
Constipation
Nausea or vomiting
Stomach pain
Bowel movements that are greasy or very smelly
If you get these or other symptoms after eating foods that contain gluten, tell your doctor. In addition to celiac disease, you could also be tested for a wheat allergy.
If those conditions are ruled out, you may be told you have gluten intolerance, which is a ‘diagnosis by exclusion.’ That means there’s no specific test for this condition. It may be your diagnosis if you test negative for celiac disease or wheat allergy but still react to gluten.
The bottom line
If you have a condition that requires you to avoid gluten, there are plenty of choices when it comes to healthy gluten-free snacks. Stick to basics like fruits and vegetables, as well as healthy protein, like nuts, seeds, and dairy products. There are also many gluten-free treats, which you can enjoy in smaller amounts, like plain potato chips and gummy candy.
But if you don’t have a condition that requires you to avoid gluten, remember that gluten-free doesn’t mean healthy. In fact, by avoiding gluten when you don’t need to, you may be missing out on important nutrients and fiber.
References
Akhondi, H., et al. (2023). Gluten associated medical problems. StatPearls.
Aljada, b., et al. (2021). The gluten-free diet for celiac disease and beyond. Nutrients.
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Caio, G., et al. (2019). Celiac disease: A comprehensive current review. BMC Medicine.
Food Network Kitchen. (n.d.). Gluten-free vanilla cupcakes.
Food Network Kitchen. (n.d.). Go-to vanilla cupcakes.
Khoury, D. E., et al. (2018). A review on the gluten-free diet: Technological and nutritional challenges. Nutrients.
Lee, A. R., et al. (2019). Persistent economic burden of the gluten free diet. Nutrients.
MedlinePlus. (2022). Learn about gluten-free diets.
Melini, V., et al. (2018). Gluten-free diet: Gaps and needs for a healthier diet. Nutrients.
National Institute of Diabetes and Digestive and Kidney Diseases. (2020). Eating, diet, & nutrition for celiac disease.
National Institute of Diabetes and Digestive and Kidney Diseases. (2020). Symptoms & causes of celiac disease.
GoodRx Health has strict sourcing policies and relies on primary sources such as medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about how we ensure our content is accurate, thorough, and unbiased by reading our editorial guidelines.
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