The Best Gluten-free Snacks

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Gluten-free snacks can be just as tasty and convenient as any other treat! Whether you’re managing gluten intolerance, celiac disease, or simply hunting for healthier snacking options, there’s a whole world of delicious choices waiting for you. From crunchy chips to mouthwatering dips, these snacks deliver all the flavor you crave—without the gluten.

Check out this list of the best gluten-free snacks, including both homemade and store-bought options, to help you snack smart and stay satisfied.

Rice Cakes and Nut Butter

Rice cakes are a simple, light snack that’s naturally gluten-free. They’re low in calories and can be paired with various toppings to suit your taste. Add a spread of creamy peanut butter for a satisfying combination of protein and healthy fats. For extra flavor, top them with sliced banana, chia seeds, or a drizzle of honey. This snack is customizable, easy to make, and perfect for kids and adults.

Here’s how to make your own:

1. Buy plain, unsweetened rice cakes (ensure they’re gluten-free).
2. Spread your favorite nut butter, such as almond, peanut, or cashew, on top.
3. For added flavor, top with banana slices, chia seeds, or a drizzle of honey.

Based on a study, regular consumption of nuts, including tree nuts and peanuts, has been shown to provide antioxidant and anti-inflammatory benefits that may help delay aging and reduce the risk of age-related diseases such as cardiometabolic disorders, cancer, and cognitive decline.

Store-Picked Brand:

For a quick, healthy alternative, look for Lundberg Family Farms rice cakes, which are certified gluten-free and come in a variety of flavors, such as brown rice or organic white rice.

Popcorn

Popcorn is one of the best gluten-free snacks you can find. Naturally free from gluten, it’s light, crunchy, and easy to make at home. Air-popped popcorn is a healthy base, but you can easily jazz it up with seasonings like salt and spices, garlic powder, or smoked paprika for a savory kick.

Or, if you’re craving something sweeter, try a sprinkle of cinnamon and a little honey or chocolate.  Just be sure to check pre-packaged versions to ensure there are no added gluten-containing ingredients.

Here’s how to make your own:

1. Heat oil (coconut or olive) in a pot over medium heat.
2. Add popcorn kernels to the pot.
3. Cover and shake the pot occasionally until the popping slows.
4. Once popped, season with salt, spices, or smoked paprika.

Research has shown that popcorn, a whole grain snack, is rich in polyphenols with antioxidant properties, which may contribute to reducing the risk of chronic diseases like type 2 diabetes, coronary heart disease, and hypertension.

Store-Picked Brand:

For convenience, SkinnyPop Popcorn is a top choice. It’s available in several flavors, all are gluten-free and made with simple, clean ingredients.

Granola Bars

Granola bars are a go-to snack for busy days, offering a quick and portable option when you need a boost. Many store-bought brands offer gluten-free versions, but always check labels carefully for hidden gluten or artificial ingredients. You can also make your own at home using gluten-free oats, nuts, dried fruit, and honey. 

These homemade bars can be customized with your favorite flavors:

1. Preheat your oven to 350°F.
2. In a bowl, mix gluten-free oats, honey, almond butter, vanilla extract, and salt.
3. Spread the mixture evenly on a baking sheet and bake for 10-12 minutes until golden.
4. Let it cool and then cut it into bars. Store in an airtight container for up to a week.

A study found that granola bars enriched with oligofructose, a type of dietary fiber, may help reduce energy intake, promote satiety, and support body weight management by decreasing hunger and food consumption.

Store-Picked Brand:

Kate’s Real Food Bars offers organic, non-GMO, gluten-free energy bars in various flavors. They’re soft, and chewy, and include chocolate for a treat-like taste. The balanced macronutrients, with fats from coconut and almond butter, keep me satisfied longer than carb-heavy snacks.

Making your own bars is also easy. This homemade chocolate granola bar recipe uses accessible ingredients and can be easily customized to your preferences.

“Eating gluten-free has really been very impactful for my family due to autoimmune conditions such as celiac and Type 1 diabetes.  With three teenagers in the home, having good snacks around is not only important but a requirement.  What I have found with many store-bought gluten-free snacks is that they skyrocket blood sugar for diabetics with the replacement ingredients that are often used.  Having mastered the art of making homemade gluten-free granola bars has been a lifesaver for us.”  

— Trina Krug, Trina Krug

Potato Chips

Potato chips are a classic snack that is perfect for a gluten-free diet. Most plain potato chips are naturally gluten-free, but some brands may use seasonings or coatings that contain gluten. For a healthier option, try baked potato chips instead of fried, and choose brands with minimal ingredients. 

Homemade Potato Chips:

1. Preheat your oven to 375°F (190°C).
2. Slice potatoes very thin (use a mandolin for uniform slices).
3. Toss the slices with olive oil and salt.
4. Lay them out in a single layer on a baking sheet and bake for 20-25 minutes, flipping halfway through, until crispy.

A research study suggests that while processed potato snacks like French fries and potato chips are widely consumed, they tend to be high in fat and may contribute to increased acrylamide formation. Whole potatoes, however, are a healthier option due to their important health benefits, such as supporting gut health, reducing inflammation, and potentially lowering the risk of chronic diseases like colon cancer.

Store-Picked Brand:

Cape Cod Chips is a top brand for gluten-free potato chips. Their classic Sea Salt flavor is gluten-free and made with just three simple ingredients: potatoes, oil, and salt.

Fruit Chips and Bars

The world of chips doesn’t end with potatoes. Fruit chips and dried fruit bars are great gluten-free alternatives when you’re craving something sweet and satisfying. Fruit chips, like those made from apples, bananas, or strawberries, are crunchy and naturally gluten-free. 

Homemade Fruit Chips:

1. Preheat your oven to 200°F (93°C).
2. Slice fruit, such as apples or bananas, very thinly.
3. Arrange the slices in a single layer on a baking sheet.
4. Bake for 2-3 hours, flipping occasionally, until crispy.

Dried fruit bars, often made from a combination of pureed fruits, nuts, and seeds, are packed with nutrients and fiber. Select products without added sugars or preservatives for the healthiest choice. You can also easily make your own dried fruit snacks at home using a dehydrator or oven.

A study found that fruit chips and bars, made from nutrient-dense ingredients like guava, chia seeds, and quinoa, offer significant health benefits by providing antioxidants, dietary fiber, and essential nutrients that may help reduce the risk of chronic diseases such as cardiovascular disease and diabetes.

Store-Picked Brand:

Bare Fruit makes a variety of gluten-free, all-natural fruit chips. Their Apple Chips are especially popular for their sweet, crispy texture and simple ingredients.

Tortilla Chips

Tortilla chips are another gluten-free snack that perfect with your favorite dip. Many brands make tortilla chips using a gluten-free grain like corn or rice flour, so check labels for certification.

These chips are perfect for dipping into salsa, guacamole, or even a rich, creamy cheese dip. For a fun twist, use them as a base for nachos, layering them with cheese, beans, and veggies for a satisfying gluten-free meal or snack.

Homemade Tortilla Chips:

1. Preheat your oven to 350°F (175°C).
2. Cut gluten-free corn tortillas into triangle shapes.
3. Lightly brush with olive oil and sprinkle with salt.
4. Bake for 10-12 minutes until crispy, flipping halfway through.

Research highlights that tortilla chips made from blue corn and fortified with huitlacoche offer valuable antioxidants and bioactive properties, promoting overall health.

A study also indicates that incorporating broccoli residues into tortilla chips boosts their protein, fiber, and antioxidant content, offering enhanced health benefits.

Store-Picked Brand:

Late July Organic Tortilla Chips are a reliable gluten-free option. Made with organic ingredients, they offer a great crunch and come in flavors like Sea Salt and Lime.

“With the high price of store-bought gluten-free snacks and the sometimes long ingredient lists with questionable ingredients we’d prefer to avoid, we almost always opt for homemade. Things like energy balls and bars freeze great, and it’s convenient to have them on hand at all times in case a snack is needed last minute. They also travel well, making them perfect for traveling.”

— Erin Dooner, Texanerin Baking

Dips

Dips are a fantastic way to make gluten-free snacks both satisfying and creative. Hummus, made from chickpeas, tahini, and olive oil, is naturally gluten-free and pairs well with fresh veggies, gluten-free crackers, or even rice cakes. 

A study shows hummus, as a Mediterranean staple, contributes to lower risks of cardiovascular disease, obesity, and diabetes. Its ingredients align with the Mediterranean diet’s health benefits, promoting well-being and positive health outcomes.

Guacamole, made with ripe avocados, tomatoes, and lime, is another crowd-pleasing, gluten-free dip. 

Research shows that guacamole’s nutrient-dense ingredients, particularly avocados, may support cognitive health and reduce risks linked to Alzheimer’s. Its beneficial lipid profile and essential vitamins align with heart-healthy, brain-boosting dietary patterns.

Salsa, tzatziki, and spinach-artichoke dip are also excellent options for dipping gluten-free chips, veggies, or even roasted chickpeas.

Homemade Guacamole:

1. Mash ripe avocados in a bowl.
2. Stir in tomatoes, onion, and lime juice.
3. Season with salt and pepper to taste. Serve immediately.

Store-Picked Brand:

For convenience, Sabra Hummus is a great choice. Their hummus is certified gluten-free and comes in various flavors like Classic, Roasted Red Pepper, and more.

Cheese Sticks

Cheese sticks are a convenient and portable snack packed with protein and calcium. Most varieties, such as string cheese or mozzarella sticks, are naturally gluten-free.

For a little extra flavor, try pairing cheese sticks with fresh fruit, like apple slices, or gluten-free crackers. They are perfect for a quick snack during the workday, after school, or during a long car ride.

A study found that cheese intake is linked to better metabolic markers, including elevated HDL cholesterol, which supports heart health. Additionally, research highlights that cheese may lower CVD risks compared to other dairy fats.

Store-Picked Brand:

Sargento offers gluten-free string cheese varieties, including Mozzarella and Cheddar, which are perfect for a quick and satisfying snack.

Jerky

Jerky is a high-protein, low-carb snack that’s naturally gluten-free. Beef, turkey, and even plant-based jerky (made from mushrooms or soy) are great options for satisfying your savory cravings. Jerky is portable, shelf-stable, and makes for an excellent snack when you’re on the go or need a filling option.

Homemade Jerky:

1. Slice beef or turkey into thin strips.
2. Marinate with gluten-free soy sauce, garlic, and a touch of honey.
3. Dehydrate in a dehydrator or cook in the oven at a low temperature (around 160°F or 70°C) for several hours until dried.

Research shows that jerky, made from beef, ostrich, and chicken, is packed with protein, iron, and healthy fats. It also supports heart health by having low levels of harmful fats.

Store-Picked Brand:

Krave Jerky offers a variety of gluten-free jerky options, including flavors like Sweet Chipotle and Black Cherry Barbecue.

Roasted Chickpeas

Roasted chickpeas are crunchy, satisfying, and full of protein. They’re also incredibly versatile, as you can season them with a variety of spices to suit your mood. Try them with curry powder, smoked paprika, or even a bit of cinnamon and sugar for a sweet twist. Once you try these cinnamon toast roasted chickpeas, you’ll quickly become addicted to their sweet taste and crunchy bite.

You can make your own roasted chickpeas at home by tossing canned chickpeas with olive oil and your favorite spices, and then roasting them in the oven until crispy.

Homemade Roasted Chickpeas:

1. Preheat your oven to 400°F (200°C).
2. Drain and rinse chickpeas.
3. Toss with olive oil, salt, and your choice of seasonings (like paprika or garlic powder).
4. Roast for 30-40 minutes, shaking the pan occasionally, until crispy.

A study shows that roasted chickpeas are a sustainable protein source, improve flavor and aroma, and support digestive health. They are rich in fiber, protein, and essential nutrients, promoting overall well-being.

Store-Picked Brand:

The Good Bean offers gluten-free roasted chickpeas in several flavors like Sea Salt and Sweet Cinnamon, perfect for snacking.

Dried Veggies

The dried vegetable category of gluten-free snacks can encompass a variety of options, such as kale chips and. You’ll find both made by mainstream brands and available in almost any snack aisle these days, but they’re also recipes that can be made at home, either in your oven with some patience or a dehydrator.

Dried vegetables, such as kale chips, sweet potato chips, zucchini slices, or snap pea crisps are a healthy alternative to traditional chips. These snacks are rich in fiber and vitamins, making them a nutrient-dense option for those avoiding gluten. 

Research shows that sweet potato chips are rich in fiber, antioxidants, and micronutrients, promoting digestion and heart health. Their low glycemic index and high carotenoid content also support immune function and eye health.

Kale chips, in particular, have become a favorite for their crispy texture and savory flavor, while sweet potato chips offer a naturally sweet, satisfying crunch. Like fruit chips, be mindful of added sugars or preservatives when buying pre-packaged dried veggies.

A study that found kale chips are packed with vitamins, minerals, and antioxidants, offering benefits for heart health and cancer prevention. They also support digestive health with prebiotic fiber and help regulate blood sugar, making them ideal for diabetics and weight management.

Store-Picked Brand:

Rhythm Superfoods makes excellent gluten-free kale chips, available in flavors like Zesty Nacho and Original.

Wrapping it up without the gluten

Finding gluten-free snacks can be a breeze! Enjoy everything from sweet treats to savory bites without missing out on flavor. Whether you love whipping up your own snacks at home or prefer picking up something ready-made, there’s a gluten-free option to suit every taste and craving.

Stock your pantry with these delicious choices, and you’ll always have a tasty, nutritious pick-me-up on hand. With the right snacks, living gluten-free is both fun and satisfying.