A Complete Guide To Snacks That Are Gluten Free

Who doesn’t love snacks? When you get home from a bad day at work and a Netflix show waits for you, a bag of chips is exactly what you need. People are coming over? A bowl of popcorn shared with friends during a movie marathon or a plate of veggie sticks on game night is more than enough. It’s always the small bites, the little joys. 

Well, you can say that snacks unite all of us. 

But what if you have celiac disease or gluten intolerance? You can’t just grab snacks off the shelf. You can’t just eat anything from the pantry. You have to make sure they are gluten-free. This makes it harder to widen your snack options, especially if you often get snacky.

Fortunately, snacks that are gluten-free are becoming more accessible. There are a lot of healthy gluten-free snacks you can find in the grocery store, whether they’re biscuits & cookies, chips and even gluten-free pasta.

Let’s explore your gluten-free options below!

Getting Started: What Does ‘Gluten-Free’ Mean?

According to the Celiac Disease Foundation, 1 in 100 people worldwide have celiac disease, an autoimmune disorder triggered by gluten. But what exactly is gluten?

Gluten refers to the group of proteins found in wheat, rye and barley. It serves as a binding agent that helps foods retain their shape and chewy texture, much like glue. Keep in mind that it can also be found in unexpected foods, such as soups and sauces.  It often sneaks into processed foods as a thickener or texture enhancer.

In some cases, you can also find gluten in some medications and personal care products.

For people with celiac disease, ingesting gluten causes their immune system to attack the small intestine, leading to symptoms like fatigue, weight loss, abdominal pain, constipation and nausea.

Unfortunately, there is no cure for celiac disease, and the only effective treatment is a strict gluten-free diet. You should avoid eating food that contains gluten. This may be challenging at first, especially when it comes to finding satisfying snacks.

However, with increasing awareness and demand, many food companies now offer delicious and satisfying gluten-free snacks. Continue reading to look at some options you can easily incorporate into your diet.

Naturally-Gluten Free Snacks

The good news is, there’s a handful of delicious snacks waiting for you that are naturally gluten-free! Here are some ideas to get you started:

Fruits and Vegetables

Fresh produce is naturally gluten-free. Fruits and vegetables in their original form are a great source of vitamins, minerals and fibre. And since they come in a wide variety, you can satisfy your sweet, salty or crunchy cravings.

For example, you can prepare a refreshing berry salad or apple slices with almond butter. You can even whip up a fruit and yoghurt parfait with chopped nuts and a drizzle of honey. 

Always stock your freezer with single-serving bags of fruits and veggies! This is a smart way to always have quick and easy gluten-free snacks on hand. Bags of freeze dried fruits or vegetables are also another great option.

Nuts and Seeds

Packed with protein, healthy fats and fibre, nuts and seeds are the perfect on-the-go gluten-free snack. Choose from pecans, cashews, almonds, seasoned nuts, mixed nuts, peanuts, cacao, pistachios, pumpkin seeds, sunflower seeds or a delicious mix for variety.

Just be careful when you’re buying flavoured nuts. Seasonings used to flavour nuts may contain wheat.

Also, be mindful of portion sizes, as nuts and seeds are also calorie-dense. This is important to remember if you’re trying to lose weight since they are easy to overeat.

Hard-Boiled Eggs

Luckily, eggs themselves are naturally gluten-free. Chicken’s digestive systems break down gluten completely, so it doesn’t end up in the eggs they lay. This applies to eggs from any bird, not just chickens.

But to make sure they remain gluten-free, you should only boil them in plain water. This is because some processed egg products, like pre-made omelettes or quiches, might contain gluten-containing ingredients. 

And if eggs are cooked in a pan or on a surface that has been used for gluten-containing foods, there’s a chance of gluten contamination. Be careful!

Dairy Products

People with gluten sensitivity or celiac disease wonder if dairy products are off-limits. Lucky for you, most natural dairy products are inherently gluten-free! Fresh milk, butter, hard cheeses and plain yoghurt are all safe for a gluten-free diet.

However, be cautious with flavoured yoghurts, puddings, ice cream and some cheese spreads. These may contain gluten-containing thickeners, malt flavouring or cookie crumbles. Remember that the word ‘malt’ on a label often means the food contains barley, which has gluten.

People with celiac disease may also experience lactose intolerance, even though milk itself is gluten-free. This happens because gluten damages the small intestine, which can make it difficult to produce lactase, the enzyme needed to digest milk sugar. Thankfully, for most celiacs, this intolerance is temporary. 

Following a strict gluten-free diet allows the gut to heal, and lactose digestion usually returns to normal.

Pre-Packaged Gluten-Free Snacks

Now that you’ve explored naturally gluten-free snacks, let’s discuss pre-packaged gluten-free snacks to keep you fueled throughout the day—no matter where life takes you.

To get you started, here are some ideas you can consider:

Bars

From granola bars packed with oats to fudgy brownie bites, there’s a gluten-free bar to satisfy any craving. To be sure they’re truly gluten-free, check for bars made with alternative flours like almond or certified gluten-free oat flour, and sweetened with natural ingredients.

You can also try fruit and nut bars for a burst of natural sweetness. These bars often combine dried cranberries, raisins, cherries and a mix of almonds and cashews.

Crackers

We understand that gluten-free crackers may not be a part of your options, as they tend to taste bland and cardboard-like. However, many brands now offer crackers with delightful textures and flavours that rival their gluten-containing counterparts.

Seed crackers, for example, contain sunflower seeds, pumpkin seeds, chia seeds and flax seeds that offer a good dose of healthy fats. If you want to go beyond the basic flavours, seasoned crackers are also worth a try. Explore options like cracked pepper, roasted garlic and more.

Cookies

If you want to enjoy a sweet treat without worrying about gluten, gluten-free cookies may just be what you’re looking for. What makes it even better is you can whip up a batch from scratch in your own kitchen—it’s easier than you think!

For instance, if you want to try gluten-free chocolate chip cookies, here are the ingredients you should prepare:

• Gluten-free flour
• Almond flour
• Butter
• Milk
• Chocolate chips

To get started, whisk the dry ingredients together in a bowl. Next, in a separate pan over medium-low heat, melt the butter while stirring occasionally. Keep an eye on it! Once melted and foamy, stir constantly to stop any brown bits from sticking to the pan.  

Whisk the browned butter and sugar together. Then, add the eggs and vanilla, mixing well. After that, fold in the dry ingredients and chocolate chips.

Here’s the secret: Let the dough chill out for at least 30 minutes, or even better, overnight in the fridge. This lets the gluten-free flour absorb the moisture and the flavours meld together, resulting in yummy, non-gritty cookies!

Pretzels

Gluten-free pretzels provide the same crunch and flavour as traditional pretzels, ensuring everyone can enjoy this popular treat. They often use potato starch, rice flour or tapioca flour as an alternative to wheat flour. These pretzels also contain xanthan gum or guar gum that helps to achieve the chewy texture typically provided by gluten.

From classic hard pretzels to soft and chewy varieties, there are plenty of store-bought gluten-free pretzel options available in online grocery stores. 

Just like cookies, you can also whip up your own pretzels using your kitchen’s baking essentials! For gluten-free homemade pretzel sticks, you only need gluten-free all-purpose flour, salt, sugar, baking soda and olive oil.

Chips

Many classic chips like potato, veggie, rice and tortilla are naturally gluten-free thanks to their main ingredients. However, always check the packaging when buying chips, as some products may include gluten-containing ingredients.

Here are some fantastic gluten-free chip choices you can add to your list:

• Potato Chips: Most potato chips are gluten-free, as they typically contain potatoes, safflower oil, sunflower oil and salt. There are many options available that do not include gluten.
• Tortilla Chips: Made from corn, which is naturally gluten-free, tortilla chips come in various colours like blue, yellow and white, depending on the type of corn used. Common ingredients include corn masa flour, whole grain corn, ground corn, salt and oil.
• Rice Chips: A popular choice for those avoiding gluten, rice chips are made from whole grain rice, brown rice or white rice. Many brands offer these low-calorie, healthy snacks.
• Vegetable Chips: Increasingly available in local grocery stores, these chips can be made from fruits, vegetables, peas, beans, cassava, yams, beets, parsnips, carrots and taro. They often contain more fibre per serving compared to regular chips.

Homemade Gluten-Free Snacks

While store-bought gluten-free snacks are convenient, they often come with added preservatives, high prices and less control over ingredients. Some days, you crave something fresh, delicious and exactly to your taste. 

That’s where homemade gluten-free snacks come into play. Here are gluten-free recipe ideas you can try at home:

Smoothies

Your gluten-free diet doesn’t have to stop the fun. Whip up a quick gluten-free smoothie for a delicious breakfast on the go, or enjoy one as a satisfying afternoon pick-me-up.

They are quick to prepare, versatile and can be customised to suit your taste preferences and dietary needs. Here’s how to make delicious and nutritious gluten-free smoothies.

Take a look at the basic ingredients for gluten-free smoothies:

1. Base liquids: Skip the gluten-containing options like wheatgrass powder or barley milk. Use almond milk, coconut milk, rice milk or other gluten-free milk alternatives. Water, coconut water or freshly squeezed juice also work well.
2. Fruits and vegetables: Choose your favourites! Keep in mind that frozen options often add thickness:
   1. Fruits: Berries, bananas, mango, pineapple, peaches, spinach
   2. Vegetables: Kale, spinach, cucumber, celery (add sparingly for a subtle flavour)
3. Add-Ins: Chia seeds, flaxseeds, hemp seeds, gluten-free oats and superfoods like spirulina or acai powder.
4. Sweeteners: Honey, maple syrup, agave nectar or dates for natural sweetness.

Once you’ve prepared all the ingredients, follow these instructions:

1. Use about 1 to 1 ½ cups of your chosen gluten-free liquid (almond milk, coconut water, etc.).
2. Wash and chop any fresh fruits or vegetables.
3. Add 1 to 2 cups of fresh or frozen fruits and vegetables. Include a banana or avocado for a creamy texture.
4. Add a scoop of gluten-free protein powder, a tablespoon of chia seeds or flaxseeds and natural sweeteners like maple syrup.
5. Blend all ingredients on high until smooth and creamy. Adjust the consistency by adding more liquid if necessary.
6. Pour into a glass and enjoy!

You can try berry blast smoothies, oatmeal cookie smoothies, tropical mango smoothies and many more.

Trail Mix

Store-bought or pre-packaged trail mix can be a convenient snack, but it often contains hidden gluten in unexpected ingredients. Luckily, making your own gluten-free version is easy and lets you customise it to your exact preferences! Here’s how:

Basic Ingredients for Gluten-Free Trail Mix

1. Start with the base ingredients. Choose from a variety of naturally gluten-free options like:
   1. Nuts: Almonds, cashews, walnuts, pecans, macadamia nuts (be mindful of nut allergies!)
   2. Seeds: Pumpkin seeds, sunflower seeds, chia seeds, flax seeds
2. If you want to make it sweeter, you can add dried fruits like cranberries, raisins, cherries, chopped dates or chopped apricots. Make sure you avoid candied fruits that might contain hidden gluten.

We suggest that you roughly chop large nuts for even distribution and easier eating. Next, mix your chosen base ingredients, dried fruit and any flavour boosters you’re using. Use a ratio that suits your taste preferences.

Once done, transfer the trail mix to an airtight container or resealable bags for storage. Store in a cool, dry place for up to several weeks.

How To Identify Snacks That Are Gluten-Free

When you’re shopping in your favourite grocery store, looking for snacks that are gluten-free can feel difficult at first. You’re constantly second-guessing yourself: can I put this product in my cart? How can I know if this is safe for me?

To keep things easier for you, here are some tips on how to identify snacks that are gluten-free:

Look For The ‘Gluten-Free’ Label

Seeing the word ‘gluten-free’ on the food package is the simplest way to identify safe snacks or ingredients. If it doesn’t have one, you can check the ingredients list instead. Avoid products containing wheat, barley, rye, malt, brewer’s yeast and oats (unless labelled gluten-free).

Check The Allergen Listing

Another way to make sure that you’re buying snacks that are gluten-free is to check the allergen listing. 

Just remember that while some packages have a section highlighting common allergens like wheat, soy and nuts, this isn’t a foolproof way to find gluten-free snacks. That’s because the list might not include barley and rye, which also contain gluten. To be truly safe, always double-check the ingredients list for any hidden gluten sources, even if the allergen section seems clear.

Be Careful of ‘Wheat-Free’ Labels

Wheat-free doesn’t necessarily mean gluten-free! Other gluten-containing grains like barley and rye can still be present. Always double-check the ingredients list.

Be Aware of Cross-Contamination

Even if a snack’s ingredients don’t contain gluten, cross-contamination during manufacturing can still be a concern. Look for statements on the packaging that indicate the product is processed in a facility that also handles wheat or gluten-containing ingredients.

Download Gluten-Free Apps and Guides

You can use gluten-free smartphone apps that provide information about gluten-free snacks and ingredients. Some examples include Gluten Dude, Find Me Gluten-Free and Gluten-Free Food Scanner, to name a few.

Final Thoughts

Living a gluten-free lifestyle does not mean you sacrifice flavour, texture and convenience. Fresh produce and healthy protein sources like nuts, seeds, and dairy are naturally gluten-free and perfect for on-the-go bites. You can even enjoy occasional treats like plain potato chips or gummy candies in moderation.

What’s more, sticking to a gluten-free diet allows you to be your own chef! Experimenting with gluten-free recipes lets you tailor meals and snacks to your taste preferences while maintaining a wholesome and satisfying diet.

Here at Ryan’s Grocery, we understand the importance of transparency and choice. That’s why we offer a wide variety of gluten-free snacks, all clearly labelled with ingredients and allergens. Whether you’re craving sweet or savoury, crunchy or creamy, we have something for everyone. Plus, we’re constantly expanding our selection to keep things exciting.

We also offer gluten-free bread, gluten-free pasta and gluten-free noodles that you can prepare for family and friends!

And to make your gluten-free journey even more delightful, keep an eye out for our voucher promotions! We regularly offer discounts on your favourite gluten-free brands and products.

Head over to Ryan’s Grocery today and discover a whole new world of snacks, all free from gluten.

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