Being on a gluten-free diet means having to resort to foods that are certified gluten-free. Thankfully, it’s relatively easy these days to find the best gluten-free snacks on supermarket shelves, with brands becoming increasingly aware of celiac disease and gluten sensitivity. In this guide, we’ve rounded up 30+ of the best gluten-free snacks to try in 2025, including store-bought favorites and easy homemade ideas you can whip up in minutes.
Key Takeaways
- Gluten-free snacks exclude wheat, barley, rye, and similar grains.
- Naturally gluten-free options can be easily found. Fruits, vegetables, nuts, seeds, eggs, dairy, and legumes are examples of natural gluten-free options.
- Homemade snacks offer control and variety. It helps you to avoid accidental consumption of gluten as it can sometimes be hidden in the ingredient list.
- Even naturally gluten-free products can have traces of gluten due to processing, so look for third-party certification when buying packaged snacks.
- Gluten-free is essential for celiac disease but it doesn’t necessarily mean you will eat healthier by going gluten-free.
What Makes a Snack Gluten Free?
A gluten-free snack is one that has no traces of gluten, a protein that is commonly found in wheat, barley, rye, and other similar grains. Gluten is a main storage protein that is found in wheat grains. It can cause digestive issues and other health issues for individuals with celiac disease or gluten sensitivity [1].
In order to be labeled as “gluten-free”, gluten-free snacks have to be certified by the Gluten-Free Certification Organization (GFCO), which shows their product contains less than 10ppm of gluten, without containing barley ingredients, go through regular testing, and comply with government regulations on allergens and labeling [2].
10 Best Gluten-Free Snacks for Adults
Before we dive in to our gluten free snack recommendations, please note that while many of these snacks are naturally-gluten free, you should always read nutrition labels carefully and look for those that are certified gluten-free before purchasing, as manufactoring processess can change due to a variety of reasons, and cross contamination between the company’s other products is always a possibility with packaged products.
Due to the increased diversity of the human diet, companies have been offering more options for their consumers, and that includes snacks that are gluten-free. In this list of recommendations, we rank each gluten-free snack according to its essential nutrients and convenience.
Smarter Nutrition Tracking
Track calories and over 100 other nutrients all in one place.
Download Eato For Free1. Nuts and seeds
Raw almonds, walnuts, pistachios, and pumpkin seeds are not just naturally gluten-free, but they also provide a good proportion of healthy fats, protein, and fiber.
They make for a great snack option when eaten on their own or in combination with Greek yogurt, salads, or dips.
2. Greek yogurt with berries
Most natural dairy products are gluten-free. One of these is plain Greek yogurt [3]. Besides being gluten-free, it’s also high in protein and probiotic levels.
However, not all of them are entirely free from gluten. Some manufacturers may add additives to them, leading to traces of gluten found in the product. There’s also a chance of cross-contamination between other products produced at the manufacturing facility and the possible addition of thickeners and other artificial flavours by some brands.
Before purchasing any Greek yogurt, be sure to check the ingredients list and label.
3. Hummus with vegetables
Vegetables are whole foods that are naturally free from gluten. Hummus is made from chickpeas, also known as garbanzo beans. This gluten-free option is best served with a salad, cucumbers, bell peppers, or carrots as a plant-based alternative.
4. Dark chocolate
Dark chocolate with 70% or higher cocoa content is rich in antioxidants and free from gluten in its pure form.
5. Avocado toast on gluten-free bread
Bread tends to be made with wheat flour, rye, or other grains that are not considered gluten-free. Avocado can be eaten alongside gluten-free bread made with almond flour or coconut flour as a snack for any meal of the day.
6. Rice cakes with almond butter
Rice cakes that are made with brown rice and topped with natural almond butter can make for a balanced snack with a decent amount of complex carbohydrates and protein.
7. Cheese and gluten-free crackers
Hard cheeses such as cheddar, provolone, Gouda, parmesan, and Swiss cheese are excellent choices when paired with some gluten-free crackers. They are a great source of calcium and protein.
Smarter Nutrition Tracking
Track calories and over 100 other nutrients all in one place.
Download Eato For Free8. Smoothie Bowls
Smoothie bowls can be made with blended frozen fruits and your choice of protein powder. You can include additional toppings of gluten-free granola, maple syrup, nuts, and seeds like sunflower seeds for a refreshing mid-day treat.
9. Edamame
Edamame pods are also a good source of gluten-free protein keto snack. It’s an alternative option for those looking for a gluten-free snack that is also plant-based.
10. Coconut chips
Unsweetened coconut chips serve as a healthy option for those with a sweet tooth. It offers a balance of healthy fats and natural sweetness without traces of gluten.
5 Best Gluten-Free Snacks for Kids
Kids are known to be picky eaters. When I was a kid, there were days when I insisted on eating a particular food. No matter how much my parents had tried to get me to try a new food, I would meet with much resistance.
It’s primarily because these foods had an unusual smell, taste, or texture. If you’ve faced this problem with your kid, here are some simple, gluten-free snacks that may be able to convince them to take a bite.
1. Apple slices with peanut butter
This is one of the safer food options that you could give to your child. Many kids love the separate taste of sweet apples and peanut butter spread. Combining these two provides a rich blend of sweetness, fiber, and protein that many would surely love.
To get them adjusted to the taste, consider dipping the apple slices slightly in peanut butter and adding more as you go along.
2. Gluten-free granola bars
For granola bars, you can opt for bars that are made with ingredients like oats, mixed nuts, dried fruits, or dark chocolate. Look for ones that are certified gluten-free.
3. Cheese sticks with grapes
Cheese sticks are a super-easy, convenient snack to pack for school lunches. The slight saltiness and creaminess of the cheese complement the sweetness of fresh grapes.
4. Popcorn
Air-popped popcorn is also a good snack option for your kid. However, make sure that you are going for the original flavor and avoid the flavored ones, as they may contain gluten.
5. Yogurt parfait
A yogurt parfait is another easy, school-safe snack for your child to bring. This can be done by simply layering gluten-free granola, plain Greek yogurt, and berries in a small jar.
8 Easy Homemade Gluten-Free Snack Ideas
If you prefer not to purchase pre-packaged snacks from the store and feel safer knowing all the ingredients that go into your snack or food, then the best option would be to make them yourself at home.
Here are 8 simple and healthy homemade gluten-free snack ideas to try:
1. Energy balls
There are many different ingredients that you can use to make energy balls. A quick recipe would be to combine some dates, nuts, cocoa powder, and coconut flakes into a bowl. Once they are mixed in, take a handful at a time and roll them into the shape of balls before refrigerating for a quick energy boost or keto snack.
2. Banana chips
Banana chips are relatively easy for anyone to prepare. All you have to do is slice some bananas up thinly, dehydrate or bake them at a low temperature until they turn into crispy chips for a naturally sweet treat.
Smarter Nutrition Tracking
Track calories and over 100 other nutrients all in one place.
Download Eato For Free3. Trail mix
Instead of buying trail mix at your local grocery store, you can also create your own trail mix by combining some of your favorite nuts, seeds, and dried fruits and storing them in tiny packets.
4. Roasted chickpeas
Chickpeas don’t have to be made into a hummus dip or spread. They can also be oven-roasted and eaten as it is. Season it with olive oil and some spices, and you’re good to go.
5. Vegetable chips
Vegetable chips can easily be made by yourself, like banana chips. Choose a few of your favourite vegetables. This could be sweet potatoes, carrots, beets, or zucchini. Thinly slice them and bake until it is crispy.
Season it with a light coating of olive oil and sea salt.
6. Chia pudding
Let the Chia pudding sit overnight, and top it off with some fruits and nuts, and dairy-free milk.
7. Stuffed dates
Remove pits from dates. Stuff with almond butter or cream cheese.
8. Frozen yogurt bark
To make a frozen yogurt bark, you will need a tub of Greek yogurt. Spread it across a baking sheet, add some berries and nuts. Once done, freeze it for a few hours or overnight. When you are ready to consume it, break it into several small pieces for a convenient snack.
Store-Bought Gluten-Free Snack Options
Alternatively, if you are looking to buy store-bought gluten-free snacks, you’ll be happy to know that there are many options available at most grocery stores. You can even purchase some of these from online retailers like Amazon.
Best Gluten-Free Snacks from Walmart:
1. RXBAR Gluten-Free Protein Bars, Vanilla Almond Flavor
2. KIND Breakfast Gluten Free Protein Snack Bars
3. Mott’s Fruit Flavored Snacks, Assorted Fruits
4. Nature’s Bakery Apple Cinnamon Fig Bars
5. GOOD THINS Simply Salt Rice Snacks
Weight Loss Has Never Been Easier
Get accurate nutrition info instantly. Keep track of your progress.
Download Eato For FreeBest Gluten-Free Snacks from Amazon
1. Nairn’s Gluten-Free Stem Ginger Oat Grahams
2. Welch’s Fruit Snacks, Mixed Fruit Snack Box
3. Wonderful Pistachios No Shells, Roasted & Salted Nuts
4. OREO Gluten Free Original & Double Stuf Chocolate Sandwich Cookies
5. Snyder’s of Hanover, Gluten Free Pretzels
Popular Gluten-Free Snacks
Sometimes, the most popular gluten-free snacks are already available in your pantry. For example, fresh fruits and vegetables are naturally gluten-free, similar to nuts and seeds.
Are There Any Benefits of Eating a Gluten-Free Diet?
However, there’s little scientific evidence to suggest that omitting gluten would be beneficial for someone without celiac disease or non-celiac gluten sensitivity [4]. However, for people with celiac disease, a gluten-free diet is essential and can prevent serious complications like intestinal damage and nutrient deficiencies.
Regardless, if you think that you may have gluten intolerance or gluten sensitivity, then it is best to consult with a doctor and schedule a relevant test to check for your food allergies.
How to Shop for Snack Options
- Look for a symbol that indicates it is certified gluten-free.
- Avoid products that say that they “may contain traces of wheat” or are processed in facilities with gluten-containing products if you have celiac disease.
- Shopping at stores like Whole Foods, Sprouts, or local health food stores that specialize in allergen-free products.
The Final Takeaway: Always Stick To The Basics
When choosing packaged gluten-free snacks, prioritize products with minimal ingredients and third-party certification. Remember that just because they are labeled gluten-free, it doesn’t automatically mean that they are healthy.
Not sure if your go-to snack makes the cut? The Eato app makes it easy by just scanning the label or searching our free database of over 1 million foods to check if it’s truly gluten-free and nutritious.
Weight Loss Has Never Been Easier
Get accurate nutrition info instantly. Keep track of your progress.
Download Eato For Free
