Are gluten-free snacks healthy?

Just because a food is gluten-free does not mean it is healthy. For example, you can purchase gummy bears, which are gluten-free but still lack optimal nutrition. That is because these foods may be packed with refined flours, added sugars, and preservatives. 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 them 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 positive effects 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, that 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?

There are pros and cons to the gluten-free diet . When following a gluten-free diet, it is important to eat a variety of foods and look for options 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 10 Best Gluten-Free Snacks

Regardless of whether you're following a gluten-free diet for medical reasons or personal preference, it can be helpful to choose snacks that are filling and contain essential nutrients and fiber. Many of the typical snacks we love contain grains and therefore are not suitable for those on some diets; however, many companies are creating alternative gluten-free versions, making snacking easier than ever.

Specifically, those with celiac disease should look for products that are certified gluten-free, which ensures that they meet strict standards for gluten-free safety, including protection against cross-contamination in processing facilities. We researched a variety of gluten-free snacks and considered their nutritional value, certifications, availability, and price.

Here, the best gluten-free snacks:

In This Article

Our Picks
What To Look For
FAQ
Why Trust Verywell Fit?

4.9

Pros

Good source of protein and fiber
Contains whole grains
Ready in one minute

Cons

Requires a microwave
13 grams of added sugar

Pancakes are commonly found at the breakfast table, but Kodiak has turned this delicious breakfast food into a convenient gluten-free power cup. These are easy to make—whether you’re at home or on the go—as all you need is some water and a microwave. It only takes one minute, and you end up with a puffed, cake-like snack.

These power cups contain no artificial flavors and are filled with wholesome ingredients, such as oat flour, maple syrup, egg whites, and more. Registered dietitian Shushy Rita Setrakian says, "Oats are naturally gluten-free and an excellent whole grain, as they contain the germ, bran, and endosperm of the kernel. However, many oat products are cross-contaminated with wheat, barley, and rye during processing, so it's best to look for brands that are certified gluten-free, to be on the safe side."

On top of the 3 grams of fiber that come from the whole grain oats, these are packed with 10 grams of protein. To increase protein content by about 2 grams, you may replace water with your favorite dairy or non-dairy milk, which also gives this food a creamier texture. If you’re in the mood for pancakes without the fuss, try these snack cups.

While we like the protein and fiber amount for this snack, each serving provides 13 grams of added sugar, which may be higher than some want in a snack.

Price at time of publication: $29 for a pack of 12

^{Key Specs:
Serving Size: 1 container (65 g) | Calories: 280 | Fiber: 3 g | Protein: 10 g | Added Sugar: 13 g}

4.8

Courtesy of Amazon

Pros

Comes in both savory and sweet flavors
Non-GMO and vegan

Cons

Small portion size
Might not be suitable for those who are sensitive to legumes

Made with only four ingredients, Bada Bean Bada Boom Crunchy Broad Bean snacks contain 6 grams of protein and 4 grams of fiber per serving, making them a nutritious choice for gluten-free meal planning. 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. Flavors include sea salt, sweet sriracha, and garlic and onion, or you can opt for the sweet variety pack. They're also non-GMO, gluten-free, and vegan.

Price at time of publication: $25 for 24 pack

^{Key Specs:
Serving Size: 1 pouch (28 g) | Calories: 110 | Fiber: 4 g | Protein: 6 g | Added Sugar: 1 g}

4.7

Courtesy of Amazon

Pros

Great source of fiber (8 g)
Great source of plant-based protein (8 g)
Vegan, kosher, and non-GMO certified

Cons

Crunchy texture might not be suitable for all
Might not be suitable for those who are sensitive to legumes

Chickpeas often end up at the back of our cabinets, sitting in a can, but Biena has taken this basic pantry staple and turned it into a tasty, crunchy snack. These chickpeas are roasted and combined with flavors like sea salt, barbecue, honey, ranch and others. You can enjoy them on their own or even add them as a topping to soups and salads.

The sea salt flavor contains just three simple ingredients—chickpeas, expeller pressed high oleic sunflower or safflower oil, and sea salt. It can be difficult to get enough fiber on a gluten-free diet, however each serving provides you with 8 grams of plant-based protein and a tremendous amount of fiber—8 grams to be exact! This snack food is also certified grain-free, vegan, kosher, and non-GMO.

Price at time of publication: $20 for a pack of 10

^{Key Specs:
Serving Size: 1 pouch (34 g) | Calories: 140 | Fiber: 8 g | Protein: 8 g | Added Sugar: 0 g}

4.8

Courtesy of Amazon

Pros

Great source of protein (15 g)
Simple ingredient list
Non-GMO

Cons

Includes 12 grams of added sugar
Not a great source 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 who are dealing with common food allergies. Even with 12 grams of sugar (from coconut nectar), consumers say that the Sunflower Cinnamon flavor is at the top of their list.

Price at time of publication: $29 for 12 bars

^{Key Specs:
Serving Size: 1 bar (60 g) | Calories: 280 | Fiber: 2 g | Protein: 15 g | Added Sugar: 12 g}

Pros

Non-GMO, corn-free, dairy-free, and vegan
Committed to reducing their carbon footprint

Cons

Not suitable for those with a peanut allergy
Not a great source of fiber or protein

Quinn has created the first-ever peanut butter-filled gluten-free pretzels! These bite-size snacks are the perfect nuggets of flavor, and they also come in a chocolatey peanut butter, almond butter, and cheese filling. In addition to being gluten-free, these pretzels are corn-free, dairy-free, vegan, and non-GMO.

What makes these even better is the company's commitment to reducing its carbon footprint. It purposely seeks ingredients that support soil health and is completely transparent about its sourcing.

Price at time of publication: $43 for 8 family size bags (11 oz each)

^{Key Specs:
Serving Size: 8 pieces (29 g) | Calories: 140 | Fiber: 1 g | Protein: 3 g | Added Sugar: 2 g}

Amazon

Pros

Grain-, soy-, and dairy-free
Non-GMO
Cooked in avocado oil

Cons

Not widely available

While many chips are gluten-free, as potatoes naturally don't contain gluten, you want to make sure they're stamped with the gluten-free label to be certain. Siete's kettle cooked queso chips are certified gluten-free and made with wholesome ingredients and no artificial flavors. For some, it's important to note that these are also grain-, soy-, and dairy-free.

These chips are also cooked in avocado oil. Avocado oil is high in monounsaturated fat, which can help with cholesterol levels. Overall, they are also generally lower in fat than the typical chips you find.

Price at time of publication: $4 for a 5.5 oz bag

^{Key Specs:
Serving Size: 14 chips (28 g) | Calories: 140 | Fiber: 1 g | Protein: 3 g | Added Sugar: 0 g}

Pros

Generous serving size
No added sugar
Non-GMO, paleo, kosher, vegan, dairy- and soy-free

Cons

Not widely available
Expensive

Hu makes exceptional crackers that contain no gluten grains and are made with the simplest ingredients, including a grain-free flour blend made of almond, cassava, and coconut flour. Not only are these gluten-free, but they're also paleo, kosher, dairy-free, soy-free, vegan, and non-GMO.

The serving size is pretty generous, containing about 32 crackers. For 110 calories per serving, you also get 3 grams of fiber and 3 grams of protein. The everything flavor variety tastes like a crunchy everything bagel and pairs well with a hummus or guacamole dip.

Price at time of publication: $10 for a 4.25 oz bag

^{Key Specs:
Serving Size: 32 crackers (30 g) | Calories: 110 | Fiber: 3 g | Protein: 3 g | Added Sugar: 0 g}

4.7

Pros

100% grass-fed beef
Good source of protein (6 g)
Relatively lower in sodium (280 mg)
Zero sugar

Cons

Not suitable for vegetarians
Not a good source of fiber

For those who love beef jerky snacks, The New Primal uses 100% grass-fed beef for these flavorful beef sticks. That 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. The 100% grass fed label ensures that the cows were fed entirely on grass and pasture.

The New Primal jerky has 6 grams of protein, but what sets this brand apart from other jerky products is the sugar and sodium content. These sticks contain no added sugar, and 280 milligrams of sodium per ounce, which is nearly half, compared to many other popular products. If you don't love beef, The New Primal also makes turkey and chicken sticks.

Price at time of publication: $38 for a pack of 20 sticks

^{Key Specs:
Serving Size: 1 stick (1 oz) | Calories: 80 | Fiber: 0 g | Protein: 6 g | Added Sugar: 0 g}

Courtesy of Amazon

Pros

Organic, vegan, and non-GMO
No added sugar
Good source of protein (4g) and fiber (3g)

Cons

Some might not love the hint of garlic
Might not be suitable for those who are sensitive to legumes

We want kids to eat healthy snacks, but they tend to gravitate towards cheesy, puffed snacks. This snack is this best of both worlds. Hippeas puffs are made of chickpeas and organic ingredients, unlike the traditional corn meal and artificial flavors. The chickpeas contribute to the higher fiber and protein content, with each serving containing 4 grams of protein and 3 grams of fiber.

While the white cheddar is our favorite, they also come in nacho, barbecue, and sriracha flavors. Kids can enjoy these on their own, or try pairing the chickpea puffs with a fresh piece of fruit!

Price at time of publication: $4 for one bag (4 oz)

^{Key Specs:
Serving Size: 1 oz (28 g) | Calories: 170 | Fiber: 3 g | Protein: 4 g | Added Sugar: 0 g}

Pros

Taste like home-made cookies
No preservatives
Crispy texture

Cons

Not a good source of protein or fiber
High in added sugar (12 g per serving)

Got a sweet tooth? There are some wonderful gluten-free chocolate bar options—and now you can add cookies to the list. These Tate's Bakeshop Gluten-free cookies are so crispy, you won't be able to tell the difference. Many gluten-free cookies on the market compromise on texture due to swapping out flours, but Tate's uses rice flour to keep that same consistency. The company is committed to quality, and so its cookies taste as good as homemade. These cookies don't contain any preservatives, and the gluten-free line is recognized by the Celiac Support Association.

If you aren't a huge fan of chocolate chip, try Tate's gluten-free Lemon or Ginger Zinger cookie.

^{Key Specs:
Serving Size: 2 cookies | Calories: 140 | Fiber: <1 g | Protein: 1 g | Added Sugar: 12 g}

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 to contribute to daily goals.

The 2020-2025 Dietary Guidelines recommend 25 to 35 grams of fiber per day for adults. Many of us don't reach that goal, so looking for snacks with a higher fiber content can help contribute to that goal.

Protein

Protein promotes fullness to keep you satiated between meals. When looking at a nutrition facts 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. You can also use gluten-free protein powders for shakes and smoothies.

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. Making sure you can identify each ingredient as real food can help avoid artificial flavors and preservatives.

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 gummy bears, which are gluten-free but still lack optimal nutrition. That is because these foods may be packed with refined flours, added sugars, and preservatives. 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 them 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 positive effects 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, that 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?

There are pros and cons to the gluten-free diet. When following a gluten-free diet, it is important to eat a variety of foods and look for options 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. She has vetted every product against clinical research, product reviews, and third-party testing websites. These are products that she would feel comfortable recommending to her clients and would take herself if needed.

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