8 Gluten-Free Grab-and-Go Snacks

meals

When you get a craving for a snack, your first impulse might be to hit the nearest drive-thru, stop at a grocery store, or scan the snack foods at a quickie-mart for something to eat.

But that doesn’t always work when you have a gluten allergy, you’re gluten sensitive, or you’ve been diagnosed with Celiac disease.

Sound familiar? So what can you eat when you’ve got a craving for a snack or you’re feeling hungry in between meals? Fortunately, it’s not as hard to find gluten-free snacks at the store as it used to be. But too many are high in calories and added sugar, not to mention expensive.

When you’re hungry, these Gluten-Free meals made from fresh ingredients are a good option. But there’s also many different healthy snacks you can make and take or grab and go.

Here are some easy to make and take snacks recommended by registered dietitian Marsha McCulloch:

  1. Popcorn with dried fruit, chocolate and nuts
  2. Turkey and cheese wraps
  3. Instant oatmeal with apple slices, nuts, and a dash of cinnamon
  4. Sliced cucumbers with hummus spread
  5. Gluten-free toast or rice cakes with peanut butter and banana
  6. Greek yogurt with gluten-free granola
  7. Black-bean salad with avocado
  8. Vegetable soup. Make your own or choose a gluten-free soup


Making your own gluten-free snacks from fresh ingredients is usually the best way to go. That way, you don’t have to worry if an ingredient contains gluten or if it’s been contaminated by gluten during processing or packaging.

If you’re short on time, store-bought gluten-free snacks might be a good option. Just be sure to read the label, check ingredients, and look for disclaimers. Even though a store-bought snack that’s gluten-free certified may contain a disclaimer like: “Produced on equipment that also processes soy, milk, wheat, tree nuts, peanuts, and eggs, and may contain traces of all of the above.”

If you’re highly sensitive to gluten or have been diagnosed with Celiac disease, don’t risk it. Just make your own snacks from the list above, or get creative and make your own.