What are the best gluten-free kids' snacks?
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In recent years, gluten-free diets have gained popularity due to an increased awareness of gluten sensitivity and celiac disease. For parents with gluten-sensitive kids, finding delicious and nutritious snacks that are safe to eat can sometimes be tricky, especially if you have a picky eater.
In this post, my goal is to point you toward some of the best gluten-free, nutrient-dense snacks for kids. I’ll also offer up tips for identifying gluten-free ingredients and snacks in the stores. With a bit of planning and creativity, easy, tasty, and gluten-free snacks are within our reach!
What are gluten sensitivity and celiac disease?
Gluten is a group of proteins found in wheat and related grains like barley, rye, and oats (unless they are specifically labeled as gluten-free oats). Gluten gives dough its elasticity and helps it rise and maintain its shape.
For people with gluten sensitivity, gluten can be difficult to digest. In people with celiac disease, the immune system attacks the lining of the small intestine in response to gluten ingestion, causing inflammation and damage. When a person has non-celiac gluten sensitivity (NCGS), they may experience symptoms similar to those of celiac disease but without the same immune response or intestinal damage.
If you or your child is experiencing any symptoms of gluten sensitivity, such as abdominal pain, bloating, chronic diarrhea, constipation, nausea, vomiting, or pale, foul-smelling stools, contact your healthcare provider for further evaluation. A gluten-free diet can help manage the symptoms of celiac disease or gluten sensitivity but should be under the guidance of a registered dietitian or healthcare provider.
How to find gluten-free snacks for kids
According to the Celiac Disease Foundation, if your child has gluten sensitivity or celiac disease, always check the labels for any gluten-containing ingredients. There are many ingredients that may contain gluten, and it can sometimes be difficult to identify them.
When shopping, look for certifications like the Gluten-Free Certification Organization (GFCO) logo, which indicates that a product meets strict gluten-free standards. In general, it is important to AVOID any foods that contain gluten, including:
Wheat
Varieties and derivatives of wheat such as:
wheatberries
durum
emmer
semolina
spelt
farina
farro
graham
KAMUT® khorasan wheat
einkorn wheat
Rye
Barley
Triticale
Malt in various forms, including malted barley flour, malted milk or milkshakes, malt extract, malt syrup, malt flavoring, malt vinegar
Brewer’s Yeast
Wheat Starch, Wheat Bran, Wheat Germ
In general, it is best to avoid processed foods such as bread, crackers, cakes, cereals, pastas, and premade salad dressings/sauces/seasonings unless they're labeled as gluten-free or made with corn, rice, soy, or other gluten-free grain.
If you are confused about which grains are gluten-free, here is a list of naturally gluten-free grains, starches, and flours that can be part of a gluten-free diet:
Amaranth
Arrowroot
Buckwheat
Corn — cornmeal, grits, and polenta labeled gluten-free
Flax
Gluten-free flours — rice, soy, corn, banana, potato, chickpea, coconut, and bean flours
Hominy (corn)
Millet
Quinoa
Rice, including wild rice
Sorghum
Soy
Tapioca (cassava root)
Teff
What Are Some Naturally Gluten-Free Snacks?
Snacks for growing kids should ideally include foods from at least two food groups and a balance of at least two macronutrients (i.e., healthy fats, protein, and carbohydrates). Aim for one of these brain-building, kid-friendly combos that will give kids lasting energy and help keep their bellies full:
Protein + carbs
Protein + fruits/veggies
Healthy fat + carbs
Healthy fat + fruits/veggies
Many whole foods are naturally gluten-free foods and free of added sugar and salt. These types of foods make perfect snacks for kids. Below are a few gluten-free, nutrient-dense snack options to help you mix and match per your child’s preferences.
Gluten-Free Protein Snacks:
- Beans like cannellini, garbanzo*, and black beans
- Edamame
Gluten-Free Protein Snacks (that also contain some fat):
- Hard-boiled eggs or deviled eggs
- Nuts and seeds, like walnuts*, pecans*, pumpkin seeds*, or hazelnuts* and nut butter*
- Sliced, cubed, or shredded cheese, or cheese sticks
- Greek yogurt
- Jerky or meat sticks
- Fish*
Gluten-Free Healthy Fats:
- Olives
- Avocado or guacamole
Gluten-Free Grain/Carbohydrate Snacks:
- Popcorn (without any added flavorings)
- Rice cakes
- Rice or nut-based crackers*
- Pasta alternatives like rice noodles*, brown rice*, quinoa*
** Any fruit and vegetable is gluten-free!
- Fresh or frozen fruits and vegetables
- Dried or freeze-dried fruits* and vegetables, such as raisins*
What Are the Best Homemade Gluten-Free Snacks for Kids?
Making homemade snacks allows you to control the ingredients and ensure they are gluten-free. Consider making some of my favorite tried and true gluten-free snacks for kids listed below:
Gluten-free muffins or pancakes like these yummy Banana Protein Pancakes
Energy balls with gluten-free oats or No Bake Chocolate Chip Oat Cookies
Homemade trail mix with nuts, seeds, and dried fruits
Smoothies (some favorites are Brain-Boosting Smoothie, Chocolate Cherry Smoothie, or Green Smoothie)
Homemade dips such as Parmesan Artichoke Dip, Bean Dip or Cashew Dip
Hummus or baba ganoush with fresh sliced veggies
Guacamole with corn tortilla chips
Homemade Chex Mix (while pre-packaged Chex Mix is NOT gluten-free, you can make your own using gluten-free Rice Chex, Pretzels, peanuts, and cashews)
What Are the Best Packaged, Store-Bought Gluten-Free Snacks?
Many packaged, store-bought gluten-free snacks are available at common stores like Walmart, Target, and most major grocery stores. Be sure to read labels and look for a certified gluten-free stamp on the packaging.
A few of my favorite packaged gluten-free snacks include:
Gluten-free cereals like Cheerios* or Rice Chex
Rice or almond crackers* from brands like Simple Mills*, Mary’s Gone* or Crunchmaster*
Gluten-free snack bars* like Larabars*, That’s It Fruit Bars* or Skout Bars*
Granola from gluten-free snack brand companies like Purely Elizabeth*
Quinn Whole Grain Gluten Free Pretzel Sticks (they are DELICIOUS!)
List of Top Gluten-Free, Nut-Free Snack Recipes
With a growing prevalence of food allergies in children, it is becoming more common to have a child with both a gluten sensitivity and a nut allergy. But fear not! There are plenty of snacks that will be a great fit for your child.
These gluten-free, nut-free snack recipes are versatile and can be customized with your favorite ingredients to suit your child’s taste preferences.
Seed Butter and Jelly Sandwiches: Choose your favorite gluten-free bread and top with a layer of seed butter* and jelly or smashed raspberries
Rice Cake with Toppings: Top rice cakes with sunflower seed butter and banana, or avocado with a sprinkle of salt for a simple and tasty snack
Popcorn Mix: Combine popcorn with gluten-free pretzels, dried fruits*, and seeds for a crunchy and sweet-savory mix
Rice Paper Rolls: Fill rice paper with vegetables, rice noodles, and shrimp or tofu, then dip in a gluten-free sauce like tamari
Fruit Skewers: Thread chunks of your favorite fruits onto skewers or food picks* for a colorful and refreshing snack, then dip in Greek yogurt, cottage cheese or kefir for a protein boost
Chia Pudding: Mix 1-2 spoonfuls of chia seeds with coconut milk and a touch of honey sweetener, then let it sit overnight for a creamy, pudding-like snack
Cauliflower Rice and Bean Salad: Combine cooked cauliflower rice, black beans, corn, diced bell peppers, and a squeeze of lime for a flavorful salad
Hummus with Vegetable Slices: Use cucumber slices, carrot sticks, or gluten-free crackers as dippers for hummus for a light and crunchy snack
Pizza Ramekins with Quinoa Crust: Try this fun twist on pizza flavors but with a healthier gluten-free, nut-free crust
Chickpea Salad: Mix cooked chickpeas* with diced vegetables, herbs, and a lemony dressing for a protein-packed snack
As you can see, there are plenty of gluten-free snack options for kids, both in stores and homemade. You can provide delicious and safe snacks for your gluten-sensitive child by being mindful of ingredients and exploring different snack ideas.
If you have a picky eater, check out my pediatrician-endorsed online course, Solve Picky Eating, which includes 12 self-paced short video lessons, downloadable guides, and checklists to support you along your journey of growing healthy, intuitive, and adventurous eaters. And if you're looking for personalized nutrition support, I am also available for a virtual one-on-one consultation.
Thanks for reading!