16 Gluten-Free Snacks To Keep You Satisfied

A gluten-free diet excludes gluten, a protein found in wheat, rye, and barley. This diet is essential for people with celiac disease, an autoimmune condition in which gluten damages the small intestine, and for those with gluten intolerance. Gluten can cause similar symptoms in both conditions, such as stomach pain and fatigue.

Anyone advised to avoid gluten should read labels carefully, as some products may contain hidden sources. Fruits, vegetables, meats, fish, dairy, legumes, and nuts are naturally gluten-free. 

Healthy gluten-free snack ideas incorporate these foods conveniently, providing nutritious options between meals.

1. Popcorn

Popcorn is a naturally gluten-free snack that delivers the crunchy, savory satisfaction people crave. A 3-cup serving of air-popped popcorn contains 93 calories and around 3 grams of fiber. Fiber supports both gut and heart health and can help you feel full.

Season plain popcorn with salt or spices like oregano or thyme. These are typically gluten-free, but spice blends may contain hidden sources of gluten like wheat starch, wheat flour, or malted barley, so it's important to read ingredient labels.

2. Celery Sticks and Peanut Butter

For a simple gluten-free vegetable snack, try celery sticks with peanut butter. One large celery stalk contains just 9 calories, while 2 tablespoons of peanut butter add 191 calories, about 7 grams of protein, healthy fats, and key nutrients like vitamin E and magnesium.

3. Cottage Cheese and Pineapple

Cottage cheese is usually gluten-free and makes a versatile base for adding nutritious toppings. Check cottage cheese labels to make sure there are no gluten sources, such as wheat starch or modified food starch made from wheat.

A 4-ounce serving of cottage cheese provides 111 calories and delivers 12.5 grams of protein. Cottage cheese also contains calcium and phosphorus, both essential for supporting bone health.

Mix it with fruit like pineapple, which offers 88% of the Daily Value (DV) for vitamin C in a 1-cup serving.

4. Rice Cakes Topped With Avocado

Rice cakes are made from rice, a naturally gluten-free grain. It's important to check labels, as some rice cakes may contain gluten sources like barley.

One rice cake contains about 12 calories. Top with avocado for a more nutritious snack. Avocados are packed with nutrients, providing around 10 grams of fiber in a 1-cup sliced serving, plus essential vitamins and minerals like folate and potassium.

5. Edamame

Edamame, young soybeans, are a nutrient-dense legume. Like beans, lentils, and peas, they're rich in plant protein, fiber, B vitamins, and minerals like iron and zinc. One cup of cooked edamame provides 18.4 grams of protein and 8 grams of fiber, making it a hunger-satisfying snack.

To prepare, simply steam or boil and enjoy with a sprinkle of sea salt.

6. Gluten-Free Crackers and Cheese

Crackers and cheese are a popular snack combination. Choose gluten-free crackers, and be sure to check the ingredient label to ensure there are no hidden sources of gluten. A serving of six gluten-free crackers offers around 100 calories.

Pair them with cheese slices like sharp cheddar, mozzarella, or Swiss for calcium and protein.

7. Apple Slices and Nut Butter

Satisfy a sweet craving with apple slices and a nut butter like almond butter.

A medium apple has about 95 calories, 4 grams of fiber, and quercetin, a plant pigment with antioxidant and anti-inflammatory properties. Almond butter made from just almonds is naturally gluten-free. Two tablespoons provide around 200 calories, 7 grams of protein, and 3 grams of fiber.

8. Vegetable Sticks and Hummus

Boost your vegetable intake with a snack like vegetable sticks and hummus.

Hummus, typically gluten-free, is made from chickpeas, olive oil, tahini, lemon juice, and garlic, though it's important to check labels on packaged versions. Make your own hummus at home to have complete control over the ingredients. Pair with fiber-rich vegetables like carrot sticks, bell pepper slices, and broccoli florets.

9. Greek Yogurt and Berries

Gluten-free and nutrient-rich, a 7-ounce container of plain, low-fat Greek yogurt offers 146 calories and nearly 20 grams of protein. It also provides essential minerals like calcium, phosphorus, and potassium.

Balance Greek yogurt's tanginess with naturally sweet fruits like halved strawberries, which provide 3 grams of fiber and 99% of the DV of vitamin C per cup.

10. Gluten-Free Bread With Egg Salad

Before making this snack, be sure to choose bread labeled gluten-free and check mayonnaise labels to avoid hidden gluten sources. You can also use plain Greek yogurt instead of mayo to bind the mixture.

Mix your binding agent with chopped hard-boiled eggs, a little salt, and finely chopped green onions or chives for freshness. A large egg offers about 6 grams of protein and valuable nutrients like B vitamins, selenium, and choline.

11. Cheese Quesadilla Made With Gluten-Free Tortilla

Whip up a cheese quesadilla by melting cheddar or mozzarella on a gluten-free tortilla. Add finely chopped vegetables like bell pepper and onion to increase flavor and nutrition.

While most cheeses are gluten-free, it's essential to check the labels, especially on shredded varieties, as they may contain gluten-based starches like wheat starch or cellulose to prevent clumping. Many of these cheeses use potato starch, which is gluten-free, but it's always best to verify.

12. Grapes and Peanuts

Grapes and peanuts are portable and easily packed in a snack bag, making them a perfect gluten-free snack on the go. A cup of grapes provides 62 calories, while an ounce of plain, raw peanuts delivers 161 calories and 7 grams of protein, plus healthy fats and nutrients like magnesium and vitamin E. 

13. Gluten-Free Chips With Bean Dip

Pair gluten-free tortilla chips with a homemade bean dip for a nutritious snack. While corn, the main ingredient in tortilla chips, is naturally gluten-free, check the label for any added ingredients containing gluten.

You can make a simple bean dip by mashing black or cannellini beans with olive oil, a splash of lime juice, fresh chopped cilantro, and seasonings like cumin or oregano.

14. Chia Seed Pudding

Chia seeds are naturally gluten-free. A 1-ounce serving contains about 5 grams of protein and 10 grams of fiber, plus healthy fats, vitamins, and minerals. When soaked in a liquid like milk overnight, chia seeds absorb the liquid and expand into a pudding-like texture.

While plain cow's milk is gluten-free, check the labels of other types of milk and non-dairy alternatives (especially flavored varieties) to ensure they don't contain hidden sources of gluten.

15. Roasted or Air-Fried Chickpeas

Roasted or air-fried chickpeas are a nutritious, gluten-free snack that is easy to make. A half-cup serving offers 195 calories, 8 grams of protein, 7 grams of fiber, and essential nutrients like B vitamins, magnesium, and iron.

To prepare, drain and rinse a can of chickpeas, then pat them dry. Toss the chickpeas with olive oil and simple seasonings, such as paprika and garlic powder. Roast in the oven at 375 degrees Fahrenheit (189 degrees Celsius) for 20-30 minutes or air-fry for 15 minutes until golden brown.

16. Gluten-Free Crackers With Tuna

Pair gluten-free crackers with canned tuna for a simple and satiating snack. A 3-ounce serving of canned tuna provides around 100 calories, 22 grams of protein, and heart-healthy omega-3 fats. Add a squeeze of fresh lemon juice and a sprinkle of pepper for extra flavor.

What To Look for When Buying Gluten-Free Snacks

Gluten-free doesn't automatically mean a snack is healthy. Some gluten-free products can be low in essential nutrients.

Use the percent Daily Value (% DV) on Nutrition Facts labels to help make informed food choices. As a general guideline, a % DV of 5% or less per serving is low, while 20% or more is considered high. Select foods high in beneficial nutrients like fiber, vitamin D, calcium, iron, and potassium. Limit foods high in saturated fat, sodium, and added sugars.

Choose snacks made with simple, recognizable ingredients that don't contain wheat, barley, or rye and their derivatives.

A Quick Review

Individuals with conditions like celiac disease or gluten sensitivity must avoid gluten. If you're following a gluten-free diet, carefully reading food labels is essential.

Opt for naturally gluten-free foods like fresh fruits, vegetables, nuts, legumes, and cheese. Pair these foods with one another or with gluten-free bread or crackers to create balanced, nourishing snacks. Keep your fridge and pantry stocked with choices from this list so you always have healthy options ready.