Are gluten-free snacks healthy?

Just because a food is gluten-free does not mean it is healthy. For example, you can purchase potato chips that are gluten-free that still lack optimal nutrition. Just like any diet, it is important to stick to simple, wholesome foods that are minimally processed.

What exactly is gluten?

Gluten is a general name for the proteins found in wheat (wheat berries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® Khorasan, wheat, and einkorn), rye, barley, and triticale (a cross between wheat and rye). Gluten helps foods maintain their shape, acting as a binder that holds food together.

Is a gluten-free diet healthier for you?

If you've been diagnosed with celiac disease you will need to follow a gluten-free diet. Celiac disease aside, some individuals may have gluten sensitivities or intolerances that have been assessed by a healthcare provider that may require following a gluten-free diet. For most people, the consumption of gluten is safe and not a concern. New research is investigating the benefits of a low gluten or gluten-free diet on common ailments such as anxiety, depression, joint pain, and irritable bowel syndrome. Gluten-free diets are not always healthier—especially if they are high in processed foods. Remember, just because a food does not have gluten in it does not mean it is inherently healthier. In general, diets rich in fruits, vegetables, whole grains, healthy fats, and lean proteins promote optimal health.

Can a gluten-free diet be harmful?

When following a gluten-free diet, it is important to eat a variety of foods and look for foods that are naturally gluten-free. Examples include fruits, vegetables, nuts, seeds, proteins, and legumes. There are many gluten-free products available today but many of them are filled with refined flours and are devoid of nutrients like fiber and B vitamins. Try to avoid overly processed gluten-free products and stick to meals and snacks that focus on whole foods.

The Best Gluten-Free Snacks, According to a Dietitian

Commerce Photo Composite — Verywell Fit / Crea Taylor

Fruits, vegetables, nuts, seeds, legumes, and eggs are just a few of many foods that are gluten-free, nutritious, and work perfectly as a snack. Regardless of whether you're following a gluten-free diet for medical reasons, intolerances, or preference, it's important to choose snacks that provide protein, fiber, and limited refined ingredients.

Reviewed & Approved

Our top pick is Organic Valley Good to Go Free Range Hard Boiled Eggs because they're nutritious, filling, and hassle-free. The Blue Diamond Almonds, Lightly Salted are also a great snack because they're perfectly portioned and affordable.

Additionally, those with celiac disease should look for products that are Certified Gluten-Free, which ensures the product meets strict standards for gluten-free safety, including protection against cross-contamination in processing facilities. We researched a variety of gluten-free snacks, considering their nutritional value, certifications, availability, and price.

Here are the best gluten-free snacks on the market, according to a dietitian.

In This Article

Our Picks
What To Look For
Why Trust Verywell Fit?

4.7

Courtesy of Fresh Direct

Pros

Good source of protein and healthy fats
Good source of B vitamins and minerals

Cons

Needs to be refrigerated
May need seasoning

Eggs are rich in omega-3 fatty acids, selenium, B vitamins, and iodine, which is why we recommend this simple pack of hard-boiled eggs from Organic Valley as our best gluten-free snack. With 6 grams of protein, 1.5 grams of monosaturated fat, and 0.5 grams of polyunsaturated fats per egg, they will keep you feeling satisfied for longer.

The eggs are free-range, USDA organic, and non-GMO. As a bonus, they're also pre-peeled, meaning you won't have to fuss with throwing away the shells. Reviewers note that they're easy to pack in lunches and versatile enough to use in meals as well.

Calories: 60 per egg | Added sugar: 0 grams | Added ingredients: None

Courtesy of Walmart

Pros

Good source of protein and healthy fats
Low sodium content

Cons

Not suitable for those with nut allergies

Nuts are an excellent gluten-free snack because they're full of protein, healthy fats, and fiber. Free of additives and fillers, these individual packs from Blue Diamond are perfectly portioned and easy to grab on the go.

Each bag contains 2 grams of fiber and 4 grams of protein to keep you full and satisfied. Available at most grocery stores, this is an excellent choice while traveling, hiking, or stashing in your car for your commute.

Calories: 100 per pouch | Added sugar: 0 grams | Added ingredients: None

4.7

Courtesy of Amazon

Pros

8 grams of fiber
8 grams of plant-based protein

Cons

Chickpeas are not a complete protein source

High in fiber and protein, these roasted chickpea snacks have an irresistible crunch and a subtle salty flavor. You can eat them directly from the pouch or add them to soups or salads instead of using traditional croutons.

Available in a pack of ten, each individual package contains 8 grams of plant-based protein and 8 grams of fiber. They're also vegan, kosher, GMO-free, and made with only three ingredients—chickpeas, sunflower oil, and sea salt.

Calories: 140 per pack | Added sugar: 0 grams | Added ingredients: Salt, sunflower oil

4.8

Courtesy of Amazon

Pros

15 grams of protein
Simple ingredient list

Cons

12 grams of sugar
Only 2 grams of fiber

Bars are a convenient snack on the go, but many are low in protein, loaded with sugar, and made with additives. Rise Pea Vegan Protein Bars will provide you with 15 grams of protein and are made from only five ingredients, including sunflower seeds, coconut nectar, pea protein, cinnamon, and vanilla extract.

Packaged in a certified peanut-, gluten-, and soy-free facility, these are a great option for consumers with food allergies. Even with under 15 grams of sugar (from coconut nectar), consumers say that the Sunflower Cinnamon flavor is at the top of their list.

Calories: 280 per bar | Added sugar: 12 grams | Added ingredients: Coconut nectar, pea protein, sunflower butter, vanilla, cinnamon

What Experts Say

“Eliminating gluten may be beneficial for those who experience GI discomfort when consuming gluten-containing ingredients like barley, rye, spelt, or wheat. Gluten-free snacks can be nutrient-dense and versatile. Options like almond butter on rice cakes, flaxseed crackers with cheese, or hummus with sliced bell peppers contain fiber, fat, and protein—main components that make snacks satisfying. Double check the Gluten-Free Certification label on packaged items to ensure there aren’t gluten-containing ingredients or gluten from factory cross-contamination,”– Taylor Fazio, registered dietitian at The Lanby.

4.8

Courtesy of Amazon

Pros

5 grams of fiber
No cholesterol or saturated fat

Cons

Small portion size

Made with only four ingredients, Bada Bean Bada Boom Crunchy Broad Bean snacks contain 7 grams of protein and 5 grams of fiber per serving. Broad beans, also known as fava beans, are rich in protein, fiber, and iron, making them a nutrient-dense, satisfying snack on the go.

These packs are budget-friendly—the box includes 24 snack packs that are great for kids' lunches or as a convenient travel snack. They're also non-GMO, gluten-free, and contain zero cholesterol and no saturated fat.

Calories: 100 per bar | Added sugar: 0 grams | Added ingredients: Sunflower oil, rice flour, sea salt

Courtesy of Amazon

Pros

Only 4 grams of added sugar
Less than ten ingredients

Cons

Not widely available
Higher calorie content

88 Acres products are free from the most common food allergens—gluten, nuts, peanuts, dairy, soy, and sesame. Non-GMO, vegan, and school-safe, they're a flavorful and packable snack that only includes 4 grams of sugar.

The dark chocolate bars are full of nutritious ingredients, including organic sunflower seeds, vanilla extract, organic cinnamon, and sea salt. They also pack a protein punch (12 grams) from gluten-free pumpkin seeds. To top everything off, the bars include 20% of the daily recommended intake of iron.

Calories: 280 per bar | Added Sugar: 4 grams | Added ingredients: Maple syrup, brown rice syrup, sunflower oil, spices, banana

Courtesy of Amazon

Pros

Only 4 grams of added sugar
Less than ten ingredients

Cons

Not widely available

Gorilly Goods makes finding a nutritious, vegan, and gluten-free snack simple and easy. The organic and vegan trail mix snack packs are designed for on-the-go eating, meaning you can put them in your bag, purse, or backpack for an optimal travel snack.

You can eat them alone or as a topping to Greek yogurt for a protein-packed treat. One bag combines nutrients from cacao nibs, goji berries, pumpkin seeds, and almonds—providing 5 grams of protein, 3 grams of fiber, and an antioxidant boost.

Calories: 190 per bar | Added sugar: 0 grams | Added ingredients: None

What Experts Say

“Gluten-free doesn’t necessarily mean healthier. Oftentimes, gluten-free alternatives are loaded with refined flours, added sugars, and preservatives. When choosing a gluten-free packaged snack, go for one with nutrient-dense ingredients like nuts, seeds, gluten-free whole grains, almond flour, or coconut flour,”– Leah Cohen, MS, RD, founder of Leah Cohen Nutrition.

4.7

Pros

Grass-finished beef
11 grams of protein

Cons

Not suitable for vegetarians

The New Primal uses 100% grass-fed beef. This is important because many beef products will say “grass-fed” when the cows were actually grain-finished—meaning they were led back to feedlots and fed grain and soy. Unfortunately, this means the iron content and essential fatty acid content of the meat diminishes.

The New Primal jerky has 11 grams of filling protein and less sugar and sodium than other jerky products on the market, with less than 1 gram of sodium and 4 grams of sugar from honey and pineapple juice.

Calories: 70 per serving | Added sugar: 0 grams | Added ingredients: Coconut aminos, pineapple juice, honey, sea salt, spices

Courtesy of Amazon

Pros

Third-party tested for purity, potency, and quality
Only 3 grams added sugar

Cons

Contains soy lecithin

There are plenty of gluten-free chocolate snacks out there, but the 88% Cocoa Dark Chocolate Bar from Endangered Species packs a rich cocoa flavor. In addition to flavor, this bar was also reviewed by an independent third-party testing company that examines products for purity, potency, and quality.

Standing up to its label claims, the bar has acceptable amounts of cadmium—a heavy metal that is present in varying amounts of cocoa and cacao. This bar is vegan, gluten-free, non-GMO, and made from fair trade cocoa that can be traced back to fair trade farms in West Africa.

Calories: 180 per serving | Added sugar: 3 grams | Added ingredients: Soy lecithin, vanilla

Courtesy of Amazon

Pros

Helps fight food waste
High fiber snack

Cons

Not a good source of protein
Expensive in comparison to similar products

RIND's Skin-On Dried Fruit is packed with vitamins, fiber, and antioxidants, making them delicious and extra nutritious. Compared to other dried fruits, RIND includes significantly more fiber, with 7 grams of fiber per serving.

These snacks are naturally gluten-free, vegan, and they're free of sulfites and added sugars. We love that RIND uses the fruit and the skin of the fruit—helping reduce unnecessary food scraps.

Calories: 130 per serving | Added sugar: 0 grams | Added ingredients: None

Final Verdict

Filled with healthy fats and protein, the Organic Valley Organic Good to Go Eggs (view at Mercato) are a simple and easy way to keep your stomach satisfied throughout the day. The pack comes with two free-range hard-boiled eggs that you can eat alone or as a side to a meal. Plus, they're pre-peeled for easy snacking.

If you're looking for something on the sweeter side, the Rise Pea Vegan Protein Bar (view at Amazon)—made with only five simple ingredients—will deliver the sweet taste of cinnamon in an easy on-the-go bar. These bars are also packaged in a certified peanut-, gluten-, and soy-free facility, which makes them great for anyone with food allergies.

What To Look For in a Gluten-Free Snack

Fiber

Many gluten-free products lack the fiber that is found in their conventional counterparts. Fiber helps to slow down blood sugar spikes and is critical for optimal gut health. Look for snacks that have at least 3 grams of fiber per serving.

Protein

Protein promotes fullness to keep you satiated between meals. When looking at a nutrition fact label, try to pick snacks that have more grams of protein than grams of sugar, and if a snack does not provide protein, try pairing it with a protein-forward food like nuts, seeds, cheese, yogurt, or eggs.

Ingredients

Always check the ingredient list to make sure that all of the ingredients are safe for your individual needs. Try to keep added sugars to a minimum and avoid artificial flavors and preservatives. Stick to short ingredient lists (10 ingredients or less) and make sure you can identify each ingredient as real food.

Frequently Asked Questions

Are gluten-free snacks healthy?

Just because a food is gluten-free does not mean it is healthy. For example, you can purchase potato chips that are gluten-free that still lack optimal nutrition. Just like any diet, it is important to stick to simple, wholesome foods that are minimally processed.
What exactly is gluten?

Gluten is a general name for the proteins found in wheat (wheat berries, durum, emmer, semolina, spelt, farina, farro, graham, KAMUT® Khorasan, wheat, and einkorn), rye, barley, and triticale (a cross between wheat and rye). Gluten helps foods maintain their shape, acting as a binder that holds food together.
Is a gluten-free diet healthier for you?

If you've been diagnosed with celiac disease you will need to follow a gluten-free diet. Celiac disease aside, some individuals may have gluten sensitivities or intolerances that have been assessed by a healthcare provider that may require following a gluten-free diet. For most people, the consumption of gluten is safe and not a concern.
New research is investigating the benefits of a low gluten or gluten-free diet on common ailments such as anxiety, depression, joint pain, and irritable bowel syndrome. Gluten-free diets are not always healthier—especially if they are high in processed foods. Remember, just because a food does not have gluten in it does not mean it is inherently healthier. In general, diets rich in fruits, vegetables, whole grains, healthy fats, and lean proteins promote optimal health.
Can a gluten-free diet be harmful?

When following a gluten-free diet, it is important to eat a variety of foods and look for foods that are naturally gluten-free. Examples include fruits, vegetables, nuts, seeds, proteins, and legumes. There are many gluten-free products available today but many of them are filled with refined flours and are devoid of nutrients like fiber and B vitamins. Try to avoid overly processed gluten-free products and stick to meals and snacks that focus on whole foods.

Why Trust Verywell Fit?

As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients, but she would take them herself if needed.

Best Overall: Organic Valley Good to Go Free Range Hard Boiled Eggs

Best Budget: Blue Diamond Almonds, Lightly Salted

Best On-the-Go: BIENA Chickpea Snacks 4 Pack

Best Bar: Rise Pea Vegan Protein Bar

What Experts Say

Best Dairy-Free: Bada Bean Bada Boom Crunchy Broad Beans

Best Nut-Free: 88 Acres Dark Chocolate Brownie Protein Bars

Best Vegan: Gorilly Goods Trail Mix

What Experts Say

Best Paleo: The New Primal Classic Beef Sticks

Best Chocolate: Endangered Species Panther Fair Trade Dark Chocolate Bar

Best Dried Fruit: RIND Skin-On Dried Fruit