You’re most likely aware that a gluten-free diet is a versatile nutritional approach that eliminates gluten, a protein complex found in wheat, barley, rye, and oats. This diet is beneficial not only for those with celiac disease, who experience harmful immune responses to gluten, but also for individuals looking to explore alternative dietary choices. For many, a gluten-free diet can lead to improved digestive health, increased energy levels, and an overall sense of well-being. For more detailed information on the Gluten-Free diet, check out our Beginner's Guide to Starting a Gluten-Free Diet. In this post, though, we will focus on snacking.

Snacking on a Gluten-Free Diet

For many newcomers to the Gluten-free diet, finding healthy and affordable gluten-free treats might seem challenging at first, but there are actually plenty of options available. In the past, gluten-free products were limited to specialty health food stores and often came with a hefty price tag. Luckily, that has changed in recent times with gluten-free choices now widely available in any grocery store.  In addition, you can easily make delicious homemade treats right in your own kitchen! 

Easy Home-Made Gluten-Free Snack Ideas

You can whip up a whole host of no-bake and low-bake Gluten-Free snacks at home with minimal effort - here are a few of our favorites.

• Gluten-Free Energy Balls: Energy balls are a nutrient-dense snack packed with flavor in a small bite. Typically made from ingredients such as gluten-free oats, nuts, dates, peanut butter and sometimes a touch of honey or maple syrup, they provide a quick burst of energy with a balanced mix of carbohydrates, proteins, and fats. You can easily make them at home by blending the ingredients, rolling them into bite-sized balls, and storing them in the fridge for a handy, grab-and-go snack. Check out this recipe from Mommy Hates Cooking.
• Gluten-Free Smoothie Bowl: A gluten-free smoothie bowl is a nutritious snack that combines the creamy texture of a smoothie with the crunch of your favorite gluten-free toppings. Start with a base of blended fruits such as bananas, berries, or mangoes, and top it with gluten-free granola, nuts, seeds, and fresh fruit slices. Packed with vitamins, minerals, and fiber, smoothie bowls make for a nutritious snack that feels indulgent while staying gluten-free. Check out this antioxidant smoothie bowl recipe.
• Gluten-Free Spicy Chickpeas: Spicy roasted chickpeas are a crunchy, protein-packed snack that are both gluten-free and full of flavor - an excellent alternative to traditional gluten-filled snacks like chips or crackers. Toss chickpeas in olive oil and your favorite spices, such as cumin, paprika, and cayenne pepper, then roast them in the oven until crispy. Perfect for munching on during the day or adding to salads for extra texture. Check out this simple recipe from BBC Good Food.
• Gluten-Free Frozen Yogurt Bark - Frozen Yogurt Bark is simply yogurt that is spread onto a tray, scattered with whatever toppings you enjoy and then frozen for a few hours. Simple, but super refreshing, delicious and naturally Gluten-Free. Check out this super simple, two ingredient recipe.

More Creative Home-Made, Gluten-Free Snack Ideas 

If you like to get a bit more creative in the kitchen, you can choose from a whole host of gluten-free snack options that are a little more time consuming to make and even more delightful to eat. Some of our favorites include:

• Gluten-Free Granola Bars: Homemade granola bars are a fantastic option for a nutritious and customizable snack. Made with gluten-free oats, a mix of nuts, seeds, and dried fruits, these bars are both delicious and packed with fiber and healthy fats. The best part about making them at home is that you can tailor the ingredients to your taste and dietary needs—whether you prefer a hint of sweetness with honey or maple syrup, or want to add a boost of protein with nut butter.
• Gluten-Free Blueberry Muffins: Gluten-free blueberry muffins are a classic snack that’s perfect for breakfast or any time of day. The natural sweetness of the blueberries pairs beautifully with a hint of vanilla or lemon zest. Whether you’re serving them fresh out of the oven or as a make-ahead snack, blueberry muffins are a delicious way to enjoy a gluten-free treat. Check out this gluten free blueberry muffin recipe from a Gluten Free Mummy.
• Gluten-Free Flatbreads & Hummus: Gluten-free flatbreads are a versatile and delicious option that actually take a lot less time and effort than you might think. They’re easy to make at home, allowing you to customize the flavors with herbs, spices, or a touch of garlic. You can serve them warm from the oven or toasted for a bit of crunch. Try pairing them with a homemade gluten free hummus for a satisfying snack that’s wholesome and delicious. Check out this “easy peasy gluten free flatbread” recipe.
• Gluten-Free Fruit Pizza: A fruit pizza is a type of pastry made up of a pizza-shaped cookie crust, frosting, and fruit toppings. This snack is as visually appealing as it is tasty, making it a great option for parties or special occasions. Check out this five star gluten-free fruit pizza recipe for inspiration.

Store-Bought Gluten-Free Snack Ideas

Finding delicious and convenient gluten-free snacks has never been easier. Whether you’re looking for something savory, crunchy, or sweet, there are plenty of store-bought gluten-free options available that cater to all your snacking needs. However, it’s important to always check labels carefully to ensure that the products are truly gluten-free and haven’t been cross-contaminated during production, especially if you are following a gluten-free diet due to a medical condition like celiac disease, gluten intolerance or a wheat allergy. That being said, here are a few of our favorite store-bought gluten-free snacks.

• Gluten-Free Pretzels: Gluten-free pretzels are a fantastic snack option for anyone on a gluten-free diet who is craving a salty, crunchy snack. While traditional pretzels are usually made from wheat flour, many gluten-free pretzels are available that are made with gluten-free flours such as rice or potato. Whether you’re enjoying them on their own or dipping them in mustard, hummus, or your favorite gluten-free dip, they make a delightful and versatile snack. Brands like Savor by Suzie and From the Ground Up have a range of delicious options that we think you’ll love.
• Gluten-Free Cookies: Indulge your sweet tooth with gluten-free cookies that don’t compromise on taste or texture. A wide range of gluten free cookies are available nowadays, made with high-quality gluten-free ingredients in a variety of flavors and textures—from chewy coconut macaroons to crisp chocolate chip cookies. Perfect for enjoying with a cup of tea or as an on-the-go treat, brands like Emmy’s Organics and Real Cookies Co. provide delicious, gluten-free options that make it easy to satisfy your cookie cravings.
• Gluten-Free Tortilla Chips & Gluten-Free Dip: For a satisfying and savory snack, gluten-free tortilla chips paired with a gluten-free dip like guacamole are hard to beat. The crunchy texture of the chips complements the creamy, rich flavors of the guacamole, making for a snack that’s both flavorful and filling. Look for gluten-free tortilla chips from brands like Xochitl, which offer thin and crispy options perfect for dipping. Pair them with a homemade guacamole for a snack that’s delicious and naturally gluten-free.
• Veggie Chips and Hummus: For a super healthy and satisfying gluten-free option, try veggie chips paired with hummus. These chips, made from vegetables like sweet potatoes, beets, or kale, offer a crisp and crunchy texture with a variety of flavors. When paired with a creamy, protein-packed hummus, they create a snack that’s both nutritious and delicious. Brands like Garden Veggie Crisps offer gluten-free veggie chip options that are perfect for dipping or enjoying on their own.

Gluten-Free Snacks From The Territory Foods Menu:

Here at Territory, with an entirely gluten-free nationwide menu, we're experts in gluten-free meal prep - so you don't have to be. In addition to an unbeatable selection of pre-prepared gluten-free meals, our menu also includes a range of delicious gluten-free snacks that you can add to your weekly order. Take a look at some of the current options below. Bear in mind that our menu is constantly changing, so check it out here for the most up to date options. 

• Hummus & Crudite Snack Pack by ZEN Foods: Two servings of freshly made hummus paired with crisp crudités and rice crackers.

• Vegan Chocolate Cheesecake by From the Roots: A decadent chocolate cheesecake, where a lusciously smooth, dairy-free chocolate filling meets a housemade gluten-free graham cracker crust for an indulgent treat both rich and guilt-free.

• Chocolate Chunk Tahini Cookies by ZEN Foods: Gluten Free tahini cookies studded with dark chocolate chunks.
• Paleo Chocolate Chip Cookies by The Grain Free Baker: Indulge in a guilt-free treat with these Paleo Grain Free Chocolate Chip Cookies! Made with wholesome ingredients such as tiger nut flour and organic panela, these cookies are free from the Top 8 Allergens, making them a great option for those with allergies.

• Paleo Fudge Brownies by Bakefully Yours: Rich, fudgy brownies made with Hu chocolate gems and without refined sugar, dairy, gluten or grains. This paleo sweet treat from Women Owned Bakefully Yours is one that can’t be passed up!

Embrace the Gluten-Free Lifestyle with Confidence

So there you have it - snacking on a gluten-free diet isn’t so difficult after all! Whether you feel like whipping up your own glorious gluten free treats at home, or just picking up some treats in your local store, you can enjoy satisfying snacks that keep you on track with your gluten-free diet.

And if you want some help - with an unrivaled selection of gluten-free items on our nationwide menu, Territory Foods are experts in gluten-free meal prep - so you don't have to be. Read more about our nationwide gluten-free meal delivery.

Want to know more about the Gluten Free Diet?

Browse more Gluten Free diet insights and tips in our Gluten Free hub.

Note: Before making a significant dietary change, it’s important to consult with dietitians or nutritionists so that they can provide guidance on maintaining a balanced diet and address any specific health concerns you may have.