Despite the popularity of the gluten-free diet, finding healthy gluten-free snacks can still pose a challenge. Especially for those who want to avoid highly processed foods, excess sugar, and refined carbs.
If this sounds like you, you’ve come to the right place!
Here, we share 25 healthy gluten-free snack ideas and recipes focusing on whole, nourishing, protein-rich foods.
We’ve also included variations for those on specific diets such as Keto, vegetarians and vegans, AIP and dairy-free diets, Paleo, and more.
Getting hungry? Us too! Let’s get started.
25 Healthy Gluten-Free Snacks + Travel Snack Ideas
Snacking used to be considered off-limits for anyone interested in fitness, weight,-loss or longevity.
However, new evidence shows that healthy snacking (think small portions of nuts, seeds, fruits, veggies, and protein) between meals can help stabilize and regulate blood sugar, which may prevent unhealthy cravings, blood sugar dips, and overeating.
This is why most healing diets and nutrition experts recommend smell, nutrient-dense snacks between meals.
So, let’s dive in with 25 healthy gluten-free snack ideas that are rich in vitamins, minerals, fiber, antioxidants, and protein.
1. Stuffed Dates
Dates are an incredible source of fiber and various minerals, including iron, potassium, and magnesium.
They’re also naturally sweet and succulent (which can help satisfy that 3:00 sweet tooth,)and easy to stuff with protein-rich nut or seed butter.
Try stuffing 2 Medjool dates (the fat ones typically found in the produce section) with 1-3 teaspoons peanut, almond, cashew, or seed butter and roll in shredded coconut or sesame seeds for a sweet and salty treat.
Add a thin slice of apple to the inside of the date for some crunch and extra fiber.
2. Gluten-free Toast With Ricotta and Veggies or Fresh Fruit
This one’s easy.
Take a slice of your favorite GF bread, toast it, and top it with protein-rich ricotta cheese (dairy or dairy-free) and tomatoes, cucumbers, roasted red peppers, avocado, or your favorite whole fruit such as pomegranates, grapes, green apple, or raspberries.
Want more flavor?
Try adding some of your favorite seasoned salt (MSG-free please) or a drizzle of balsamic reduction to veggies or a drizzle of raw honey or sprinkle of cinnamon to the fruit.
3. Whip Up A Vegan GF Green Goddess Smoothie
If you like your greens and protein in one shake, this gluten-free Green Goddess Smoothie is just the thing.
Packed with nutrients, antioxidants, fiber, healthy fats, and protein from kale, honeydew, hemp milk, and Biochem Vegan Vanilla Protein Powder, this refreshing smoothie can be whipped up in no time, tastes fantastic, and is a great post-workout recovery drink.
4. Savory Popcorn With Nuts, Seeds, Herbs, and Spices
Popcorn is a wonderful, low-calorie, high-fiber, gluten-free treat.
However, it’s not very filling, especially if you don’t drown it in butter and salt.
Instead, try this savory popcorn recipe made satisfying with protein-rich nuts and seeds.
How to Make (makes 2 servings):
Ingredients:
- 3-4 cups air-popped popped GF popcorn (homemade or store-bought)
- Extra virgin olive oil, coconut oil, or butter (dairy or vegan)
- Mixed nuts
- Hemp or chia seeds
- Your favorite seasoning mix
To Make:
- Combine 3-4 cups of gluten-free popped popcorn with a drizzle of extra virgin olive oil, coconut oil, or butter (dairy or plant-based) and your favorite savory seasoning.
- Mix well to combine.
- Add a 1/4 cup of your favorite mixed nuts and 1/4 cup hemp or chia seeds, and mix everything together.
Want a sweet version?
Use coconut oil or butter and add a drizzle of pure maple syrup; keep the nut/seed ratio as listed above, and add a few mini chocolate chips or dried or freeze-dried berries.
5. Corn Tortilla Wrap With Beans, Guacamole, & Salsa
If you’re in the mood for Mexican (but want to skip the chips), this quick tortilla wrap is sure to satisfy.
To make, grab your favorite GF corn or grain-free tortilla and spread on some refried beans and store-bought guacamole or sliced avocado.
Place it in a toaster oven to heat for about 5 minutes, or pop it in the microwave for 1 ½ - 2 minutes.
Fold like a taco, top with your favorite salsa, and enjoy!
6. Make Your Own Gluten-Free Protein Bars
Protein bars are the ultimate quick on-the-go snack.
But finding authentic gluten-free protein bars poses a challenge (remember, gluten-free products can be made in shared equipment), plus they can be expensive.
Instead, check out these Biochem recipes for homemade gluten-free, vegan protein bars using Biochem’s certified gluten-free plant protein (you can sub whey if you prefer), including:
- Peanut Butter Chocolate Espresso Crunch
- Vanilla Chia Chai
- Raspberry Lime Frozen Yogurt Bark Bars
Contrary to what protein bar companies want you to think, making protein bars is super easy and requires no special skills or equipment and minimal ingredients.
Go on, give them a try!
7. Grown-Up Ants on a Log
Ants on a log is a classic healthy afterschool snack that is also gluten-free, fiber-full, and low in sugar and refined carbs.
Plus, you can customize the recipe to suit your diet by swapping nut or seed butter for peanut butter or raisins for sugar-free chocolate chips, dried cranberries, or blueberries.
You can even make a savory version using ricotta cheese, hummus, or cottage cheese and sundried tomatoes or capers.
8. GF Granola With Protein Power Ups
Granola’s status as a healthy food is debatable, especially if it’s made with loads of sugar, preservatives, and/or unhealthy fats.
However, there are now many healthy, low-sugar, gluten- and grain-free granola brands and recipes that make an excellent snack.
Pair this with a protein power-up like Biochem’s Whey or Vegan Vanilla Protein and/or low-fat Greek yogurt or pea or soy milk plus some berries, and you’ve got a super satisfying, nutrient-dense snack.
9. Turkey, Hummus, & Red Pepper Roll-Up
This snack is super quick to prepare, great for travel, and provides a nice dose of protein, fiber, and nutrients.
To make:
- Take a slice of your favorite nitrite-free turkey and lay flat.
- Add a nice smear of hummus or pesto to the turkey and a few slices of red pepper or your favorite veggie cut into strips, such as carrots, cucumbers, jicama, etc.
- Roll up and eat.
Vegan variation: Use vegan-style turkey cold cuts or skip the “meat” and use long, thin strips of zucchini or cucumber as a wrap.
10. Dig Into a Jar of Overnight Oats
Overnight oats aren’t just for breakfast. They can make a filling and healthy gluten-free snack any time.
Oats are naturally fiber-rich and contain beta glucans, a nutrient known to promote gut and immune health.
Be sure to choose gluten-free oats and add extra protein, such as Biochem’s certified gluten-free Whey or Vegan Protein, nut butter, chia or hemp seeds, and Greek-style dairy or non-dairy yogurt.
For snack size, store in 4 oz mason jars or storage containers, and add some berries when ready to eat.
Prep a few of these on the weekend or the night before to enjoy throughout the week. They’ll keep 3-4 days in the fridge.
11. Gluten-Free Crackers with Cheese
Thankfully, being gluten-free doesn’t have to mean giving up crackers and cheese!
Grab a serving of your favorite gluten-free crackers and enjoy with 1-2 ounces of your favorite organic pastured dairy cheese or dairy-free cheese.
Nostalgic, yummy, satisfying.
12. Gluten-Free Crackers with Egg Salad, Chicken Salad, or Tuna Salad
Speaking of GF crackers, they also make an excellent carrier for protein-packed salads like egg, chicken, or tuna.
Make or buy a container of your favorite protein-based salad, and enjoy with a serving of crackers for a mini meal or mid-day snack.
13. Egg Muffins with Veggies
Egg muffins are like mini quiches minus the crust and cream, making them ideal for a gluten-free diet.
To make, scramble some eggs with a bit of milk or dairy-free milk, salt, and your favorite veggies like roasted red peppers, sauteed mushrooms, and asparagus (leftover veggies work great too).
Pour into a muffin tin lined with unbleached muffin papers and bake until puffed and firm, about 10-15 minutes at 350 degrees.
These can be made in a large batch, frozen, and quickly reheated or enjoyed cold as a quick protein- and vitamin-packed snack.
They’re also great for school lunches or travel.
14. Carrot Cake Smoothie Bowl
Smoothie bowls offer all the thick, rich, gluten-free goodness of a protein shake in a bowl.
This gluten-free, vegan recipe is packed with nutrient-rich and flavorful carrots, pineapple, banana, oatmeal, and dates with metabolism-boosting cinnamon and Biochem Vanilla Vegan Protein Powder.
Just blend and top with nuts, maca, coconut, or your favorite toppings (this also makes a great breakfast).
15. Mini Charcuterie Plate
Charcuterie is all the rage at parties and restaurants…and make a perfect gluten-free, high-protein snack.
To make a snack-size portion, arrange 2-4 oz of your favorite nitrate-free sliced cured meats, a few cubes of cheese, a couple dates or figs, some grapes, and some gluten-free crackers in a small container.
That’s it!
16. GF Protein-Packed Bean Muffins
If you haven’t tried bean-based muffins yet, you are missing out on a gluten-free, vegan, chewy, fiber-rich, protein-packed, low-sugar marvel!
If you’ve tried black bean brownies, these are very similar in texture and flavor and a snap to make in a blender.
Most recipes call for a can of black, white, or garbanzo beans, oats, applesauce, or a banana, baking soda and/or baking powder, salt, some nut butter, a touch of maple syrup or your favorite natural sweetener, and a handful of chocolate chips, nuts, or raisins.
Blend it all up, pour into muffin cups, bake, and store in the fridge or freezer.
The texture, which is optimal after a night in the fridge, is fudgey-licious, and they’re ultra-filling to boot.
Search “black bean muffins” or “bean muffins” for tested recipes.
17. Mango Lassi
Mango lassi is a popular Indian beverage made with antioxidant-rich mangoes, yogurt, and spices.
They’re also super easy to make at home with or without protein powder.
Here’s a basic mango lassi recipe:
Ingredients;
- 3/4 cup frozen mango
- 1/2 cup milk (whole, 2%, fat-free, or your favorite plant milk)
- 1/3 cup Greek yogurt (full fat, low fat, non-fat, or non-dairy)
- 1/4 teaspoon cardamom (omit if you don’t care for cardamom flavor)
- 1 scoop Biochem Vanilla Whey or Vegan protein powder (optional)
- If desired, add a small amount of your favorite sweetener to taste, such as 1-2 tablespoons coconut sugar, honey, or maple syrup, or a few drops of stevia
To make:
- Blend everything up in a high-speed blender until smooth and creamy.
- Pour into a glass and enjoy.
18. Rice Cakes with Cream Cheese or Spreads
Extreme dieting has given rice cakes a lousy reputation.
However, these low-calorie, popcorny, naturally gluten-free cakes are a perfect blank slate for various toppings, like cream cheese, vegan spreads, or hummus.
Try one with organic cream cheese and jam or sliced strawberries, hummus and roasted red peppers, vegan cream cheese, artichokes or olive tapenade, or an almond cocoa spread and dried cranberries.
19. Quinoa Tabbouleh Salad
Quinoa makes an ideal substitute for traditional bulgur wheat used in Lebanese dishes, like tabbouleh salad.
Plus, quinoa is higher in protein than most grains and includes various nutrients, including iron, fiber, and B vitamins.
Tabbouleh salad is easy to throw together with minimal ingredients and can be stored in the fridge for 3-4 days.
It’s also a great vegan side dish or bowl paired with falafel or garbanzo beans.
To make, combine cooked quinoa with chopped fresh cucumber, tomatoes, a bit of chopped red onion, and lots of parsley. Dress with lemon juice, extra virgin olive oil, garlic, and salt, and let sit for 30 minutes to several hours.
Store in snack-size containers and enjoy!
Yummy additions include olives, marinated chickpeas, artichokes, or red peppers.
20. Watermelon With Chili And Lime
This ultra-simple and light snack is popular in tropical countries, full of fiber, vitamins, minerals, and antioxidants, and is ultra refreshing on a hot day.
No exact measurements are needed. Combine chunks of fresh watermelon with fresh lime juice to taste, and add a pinch of chili.
Sit back, dig in, and enjoy!
21. Antipasto Salad
Antipasto salad is naturally gluten-free and full of satisfying protein and savory goodness.
To make, combine about 2 ounces of your favorite cured meats with a few cubes of cheese, some sundried tomatoes, artichokes or marinated mushrooms, and olives.
You can enjoy it as-is or add a drizzle of Italian dressing or olive oil, lemon juice, and salt for an authentic and delicious snack.
Enjoy as-is or eat with GF crackers.
22. Healthy Gluten-Free Chocolate Mousse, 2 Ways
Chocolate mousse as a healthy gluten-free snack? Yes please.
To make a healthy chocolate mousse, search for recipes for cottage cheese chocolate mousse. These combine cottage cheese with cocoa powder, a natural sweetener, some vanilla, and a pinch of salt.
Blitz in a high-speed blender until totally smooth and creamy, and enjoy as a high-protein treat.
For vegans or dairy-free folks, look for vegan cottage cheese or ricotta to sub, or skip the cheese and opt for a chocolate avocado mousse recipe.
Avocado mousse is just as easy to make with fresh avocado, cocoa, your favorite natural sweetener, some vanilla, and a pinch of salt.
Add a scoop of Biochem’s chocolate vegan protein powder to boost protein content.
23. Chia Pudding
Chia pudding is super tasty, requires minimal ingredients, and is an excellent source of gut-friendly fiber, iron, magnesium, zinc, selenium, B vitamins, and healthy fats.
It can sit in the fridge for several days, making it an easy grab-and-go snack.
There are endless recipes for chia pudding, but the basic formula is:
- 1/4 cup chia seeds
- 1 cup milk (dairy or dairy-free)
- You can also do a 50:50 blend of milk and yogurt
- 3-4 tablespoons maple syrup or your favorite natural sweetener
Optional ingredients:
- Vanilla
- Pinch of salt
- You can add whatever flavors you wish, such as cocoa, lemon, matcha, espresso, mint, nut butters, pumpkin spice, etc.
- Protein powder
Mix everything in a mason jar or bowl, and be sure to mix again after 30 minutes (this creates that perfect pudding texture).
Chia pudding’s texture is similar to tapioca and is yummy served as-is or topped with fruit, nuts, or chocolate chips.
24. Dolmas With Olives and/or Hummus
Dolmas are stuffed grape leaves with rice and can be found canned or in the frozen section of specialty stores and regular supermarkets.
*Although dolmas are traditionally gluten-free, if you have celiac disease, be sure to look for a gluten-free label, as these may be made on shared equipment.
They contain minimal ingredients and are delicious snacks alone or paired with olives or some hummus.
25. Protein Ice Cream or Frozen Yogurt Bars
No, protein ice cream isn’t as healthy a vegan snack as crudite with hummus, but these low-sugar, nutrient-dense varieties come close.
Biochem has several healthy gluten-free recipes to tempt your tastebuds on hot days, including:
Grab Some Gluten-Free Protein Powders for Healthier, More Convenient Snacking
Gluten-free protein powders are a quick, healthy, and convenient way to create healthier snacks and meals.
BioChem protein powders are NSF gluten-free certified, making them safe for people with celiac disease, gluten intolerance, or anyone on a gluten-free diet.
They’re also non-GMO, sustainably sourced (grass-fed whey and sustainably sourced plants), free from artificial flavors, colors, sweeteners, and preservatives, keto-friendly, kosher certified, and are tested for contaminants like heavy metals, molds, and pesticides.
Our soy-free Vegan Protein Powders plant proteins are DNA-verified vegan, contain a complete amino acid profile from organic pea, hemp, and cranberry, and are AVA vegetarian-certified.
Explore them all here, and cheers to healthier gluten-free snacking!
Need More Gluten-Free Snack Inspiration?
Click here for even more healthy gluten-free recipes.
Sources Mentioned In This Article:
- “Snack quality and snack timing are associated with cardiometabolic blood markers: the ZOE PREDICT study”. Eur J Nutr.
- “Dates, Medjool”. USDA Food Data Central.
- “Popcorn”. USDA Food Data Central.
- “β-Glucan Metabolic and Immunomodulatory Properties and Potential for Clinical Application”. J Fungi (Basel).
- “Quinoa, Cooked.” USDA Food Data Central.
- “Chia seeds, Dried.” USDA Food Data Central.