Few things in the world are more ubiquitous than munching. Everyone does it, whether they replace lunch with a handful of chips during a hectic workday or have a tiny bag of cookies on hand in case of, oh, I don’t know, an emergency? A hunger emergency.

If you have celiac disease or gluten intolerance, it is vital that you avoid gluten. However, it may be difficult to find tasty snacks. While many gluten-free foods are readily available in supermarkets, others may include excessive amounts of calories or added sugars.

You do not, however, need to rely on packaged meals for your next snack. Additionally, it is easy to make your own. Individuals with celiac disease should choose snacks that are high in fiber, vitamins, and minerals, as dietary limitations and intestinal damage caused by gluten can raise the risk of nutrient shortages.

It is now much easier to find gluten-free snacks, thanks to the advancement of science and the efforts of a number of committed food manufacturers. Thus, you can munch safely and on only the most delicious selections.

Here are some nutritious and quick gluten-free snacks.

1. Strawberry, chocolate, and peanut-covered popcorn

Popcorn is a gluten-free whole grain with a high fiber content that might help you feel full.

As a snack, sprinkle air-popped popcorn liberally with melted dark chocolate and mix in fiber-rich dried fruit, such as dried cranberries or cherries. Add peanuts for a healthy fat and plant-based protein source.

Chocolate and peanuts are gluten-free by nature. However, some may contain additives, so be sure to select gluten-free-certified products.

2. Apple, walnut, and cinnamon-flavored instant oatmeal

Oats are inherently gluten-free, however they can become contaminated with wheat and other grains during cultivation, harvesting, shipping, and processing. Therefore, you should only purchase oats that are certified gluten-free.

Combine basic instant oatmeal with apples, walnuts, and cinnamon for a warm, nourishing snack.

3. Grass-fed beef jerky

Protein makes beef jerky a satisfying snack. The availability of high-quality beef jerky, including gluten-free and grass-fed varieties, has increased. Notably, grass-fed beef contains more anti-inflammatory omega-3 fats and antioxidants than grain-fed cattle.

Read the label carefully, as some jerky contains wheat flour, barley-derived malt extract, or gluten-containing soy sauce.

4. Dates that are sweet and crisp

Fill pitted dates with unsweetened, crunchy peanut butter or a mixture of chopped walnuts and unsweetened coconut flakes for a simple snack.

Three dates (72 grams) contain 5 grams of fiber, which is 18% of the recommended daily intake. Sometimes, people on gluten-free diets are lacking in fiber and develop constipation; therefore, these dates may improve your digestion.

Dates are gluten-free by nature. However, chopped dates may be processed with oat flour, which, unless certified gluten-free, is likely contaminated with gluten.

5. Sweet potato chips accompanied by tzatziki sauce

A 1-ounce (28-gram) serving of sweet potato chips contains 37% of the recommended daily intake of vitamin A. It is usual for newly diagnosed celiac disease patients to lack this nutrient.

To enhance the flavor of the chips, serve them with tzatziki sauce, a yogurt and cucumber dip. You can purchase it prepared or create it yourself.

Also, you can build your own chips. Spread thin slices of sweet potato on a baking sheet and bake at 400°F (204°C) for approximately 25 minutes, or until the edges are golden brown. During cooking, toss the chips once.

6. Egg-salad-stuffed tiny bell peppers

Mini bell peppers are the ideal size for a snack. Before adding egg salad, cut peppers in half and remove seeds.

To prepare the salad, combine chopped hard-boiled egg, diced green onion, and plain Greek yogurt or mayonnaise. Add salt and pepper to taste.

Eggs are a good source of vitamin B12, which is low in up to 41% of newly diagnosed celiac disease patients. This vitamin is necessary for the creation of energy, neuron function, and DNA synthesis.

7. Peanut butter banana rice cakes

The basic rice cake lacks an abundance of taste, yet this is a good thing. A rice cake can be used to create practically any dish imaginable.

One would assume that all rice cakes are gluten-free, however this is not the case. To purchase a gluten-free rice cake, check the label to determine if it contains grains such as barley.

When you purchase gluten-free, organic rice cakes, you may transform these fairly bland snacks into culinary wonders.

Rice cakes, unsweetened seed butter or nut butter, a banana, and cinnamon are the only necessary ingredients to make the magic happen. That is all!

Optional components include coconut flakes, chopped walnuts or pecans, and other fruits.

8. Insects on a Log

Who could dislike ants on a log? It is a tried-and-true method for enticing children to eat a healthy snack.

Importantly, ants on a log are one of the best gluten-free snack suggestions.

This favorite classic gluten-free snack requires only celery, peanut butter, and raisins.

This recipe provides wonderful variation suggestions. For instance, several nut butters such as cashew butter, sun butter, and almond butter can be utilized.

To completely exclude nut butter, you can substitute vegan cream cheese or hummus.

If you desire an alternative to raisins, consider goji berries. Then, your logs are referred to be “ladybugs on a log.”

You may also try a variation with chocolate chips, fresh berries for a burst of flavor, or other dried fruit.

9. French Fries

Is it feasible to have gluten-free French fries that are correctly seasoned? Indeed, it certainly is.

Not only is it feasible to have gluten-free French fries, but they are also quite simple to prepare and bake.

Use russet potatoes for French fries since they are superior. Olive oil will be used to delicately cover them.

The seasoning is essential to the perfection of these fries. Consider utilizing gluten-free Italian seasoning or your preferred gluten-free seasoned salt.

The red pepper flakes elevate the quality of these French fries to the next level.

10. Coconut Macaroons

Is there a more decadent chocolatey treat than coconut macaroons?

Believe it or not, what’s so great about this classic treat is that they’re so simple to create.

In addition to being gluten-free, these macaroons are also low in fat.

The secret to making these simple macaroons perfect is to whip the egg whites with the almond and vanilla extracts until they are light and airy. Then, use a cookie scoop to create uniformly sized cookies.

Simply dunk them in chocolate after baking them in the oven, and they’re done!

Another possibility is a coconut chocolate chip macaroon. Yep, we’re in!

11. Keto Peanut Butter Cookies

It’s astonishing how many gluten-free snacks you can create.

These gluten-free peanut butter cookies will be your new go-to recipe for feeding hungry snackers, as they require only three cupboard staples.

In addition to being gluten-free, these peanut butter cookies are also sugar-free, as they can be sweetened with monk fruit syrup.

The ideal peanut butter to use to make these cookies is a smooth and creamy all-natural peanut butter. Just ensure that there is no additional sugar.

Additionally, they can be made without eggs by using ground chia seeds.

12. Fudgy Vegan Gluten-Free Brownies

Brownies are delightfully indulgent, but they need not be loaded with fat and gluten to be delicious.

These fudgy brownies are gluten-free, vegan, and predominantly plant-based. They do not include eggs and are produced using almond butter.

This recipe for gluten-free brownies is one of our favorites because its sugar sources are not the unhealthiest. The sweetness of these brownies comes from applesauce and maple syrup.

The recipe calls for dairy-free dark chocolate, and the almonds are an excellent source of protein.

13. Cucumber-hummus sandwiches 

Hummus is a healthy, protein-rich dip made from chickpeas and sesame seeds that have been crushed. Gluten-free hummus is available at supermarkets.

To create miniature sandwiches, put hummus on thick, round cucumber slices. If desired, place a second slice of bread on top of the hummus.

14. Toast topped with beans and olive oil

Some gluten-free breads become dry and unpalatable quickly, although toasting can improve their flavor.

Warm canned navy beans and spread them over toast to create a protein-rich, delicious snack. Drizzle with extra virgin olive oil and salt & pepper to taste. Fresh herbs can also be used to garnish the toast.

To prevent gluten contamination from toasters, it is advisable to purchase a new one and use it exclusively for gluten-free items. Reusable toaster bags help prevent contact with crumbs when away from home.

15. Create your own trail mix

Nuts, seeds, and unsweetened dried fruit, such as goji berries and apricots, are included in trail mix.

Due to the danger of gluten contamination via containers and scoops, it is recommended to purchase these foods in packages rather than bulk bins.

Trail mix is invigorating but high in calories, so be mindful of your portion size. 1/4 cup (37 grams) contains 173 calories on average.

In conclusion

Gluten-free snacks can be simple and surprisingly tasty! It is simple to avoid gluten and find tempting, simple ideas for nibbling, despite the prevalence of gluten in snacks.