Gluten-free does not have to mean taste-free.
Whether you have cut out gluten for health reasons or are thinking of scaling back on it to see what the benefits of a gluten-free diet are, you may now be wondering how to source some of the best gluten-free snacks?
Well, thanks to the popularity of gluten-free diets, now’s a brilliant time to find gluten-free snacks on the shelves, as well as the ingredients to make your own GF treats from scratch!
What is gluten and what are gluten-free snacks?
Gluten is the name for the types of proteins commonly found in wheat, barley and rye.1
It is essentially a binder. It helps some foods keep their shape and gives them a chewy texture.
Gluten is what makes bread doughy. It’s not just found where you might expect it to be found though because it is sometimes added to processed foods too.
Gluten-free snacks need to be carefully sourced, produced and packaged to avoid gluten contamination.
Fortunately for those who do need to be careful about their gluten intake or avoid it completely, a wide range of free-from foods are available to help you filter out gluten when shopping.
Gluten is a protein that’s commonly found in wheat, barley and rye.
It binds food together, giving it its shape and chewy texture. However, gluten can cause problems for people who are gluten intolerant or have coeliac disease.
Here’s our pick of some of the best gluten-free snacks around now:
Looking for gluten-free crisps to have with your dips? We love:
These gluten-free hummus chips are free from all the 14 declarable allergens.
They’re 48% lower in fat than standard potato crisps, with no artificial colours, preservatives or additives.
Made from 100% corn masa, these gluten-free chips contain no artificial ingredients or preservatives and are suitable for vegetarians.
These lentil chips are a delicious snack that’s vegan, gluten-free and under 100kcals per pack.
Nothing but natural seasonings are used to flavour these chips, which contain 28% lentil flour.
The only downside to all these chips is how moreish they are! It’s never possible to have more than just one or two at a time!
No snack stash is complete without crackers.
Pop on a bit of hummus, avocado, whatever you’ve got lurking in the fridge or cupboards!
Crackers are the perfect quick lunch or late afternoon snack to keep you going until mealtime.
Our range of gluten-free crackers mean that whatever your dietary requirements, you can whip up this super-versatile snack anytime you need it. Let’s take a look at some of the options:
These 100% natural, vegan and gluten-free almond crackers, with sunflower and flaxseeds are high in fibre, vegan and low in sugar.
Slow-dried, these whole food crackers contain no additives, GMO, trans fat, palm oil or eggs.
Nairn’s Super Seeded Gluten-Free Oatcakes are packed full of flax, sunflower and chia seeds, giving them a delicious crunch.
High in fibre and suitable for vegans, they’re incredibly versatile - try topping them with cream cheese and ripe figs or a chunk of cheddar with a slice of tomato, or your favourite sandwich topping.
In Rude Health’s own words, they’ve ‘lightened lentils up by moving them with chickpeas and corn, making a satisfying and snappy cracker.’
These crackers are organic, wholegrain and, of course, gluten-free.
Check out their buckwheat and blackbean crackers too, which also contain zero gluten.
The richness of almonds meets the sweetness of natural agave, pumpkin, chia and flaxseeds to form a scrumptious bouquet of flavours.
These crispbread slices are crunchy, filling and 100% natural. They’re gluten-free, egg-free, dairy-free and suitable for vegans.
Corn is gluten-free, and so is popped corn!
Do take care to look out for any gluten additives, but you should find plenty of popcorn is labelled up as being gluten-free. We particularly enjoy:
Suitable for vegans and vegetarians, Propercorn Sweet & Salty Popcorn contains the perfect balance of sea salt and sweet brown sugar.
With 129 calories per serving, you can be sure you're getting a tasty snack for both savoury and sweet cravings!
The PhD Smart Bar Plant is here to change the game. It’s the first low sugar protein bar to deliver 20g of plant protein along with incredible taste.
These popcorn bars are 100% natural, gluten-free and vegan, whilst delivering a great macronutrient profile to support your healthy lifestyle.
If you fancy a taste of popcorn and something that’s a bit more substantial, this is for you!
Great for sharing, this hand-popped corn, is coated with a smooth, rich dark chocolate that’s been blended with a natural orange flavouring for a refreshing twist.
Made in the UK, it’s suitable for vegetarians, and is gluten-free and GM-free. It contains no artificial flavours or additives. Question is, will you want to share it?
Here’s another popcorn-flavoured bar for you to try. These bars are a delicious and wholesome snack, with fresh notes of delicious apple and a glorious nutty crunch.
They’re hand-made, using only natural kitchen cupboard ingredients, and contain 132kcals, are gluten-free and a great source of fibre (4.4g per 100g).
Alternatively, if you’ve got a popcorn craving and want to know exactly what is and isn’t in your bowl of corn, why not make your own popcorn?
Gluten-free rice cakes
Rice cakes are a good standby snack to have in the cupboard. They’re the perfect option for a slather of nut butter or any other topping of choice, savoury or sweet!
We stock a great range of gluten-free rice cakes. No kitchen cupboard should be without them! They include:
Clearspring’s Organic Puffed Corn Cakes are light and crispy and make a delicious snack straight from the pack or served with toppings or spreads.
They are a low-fat alternative to bread and other crackers. They’re gluten-free, low in salt and sugar and contain no saturated fat.
Made with organic puffed corn with legumes and organic quinoa, these gluten-free pulses and quinoa cakes are unique in texture and taste.
The main ingredients give the cakes their unique yellowish brown, with green intrusions colour, and a puffed corn and toasted legumes smell.
They are a good source of protein (15g) and fibre (5.1g).
Itsu’s yoghurt rice cakes are made from the perfect balance of wholegrain and white rice for a light and crisp crunch and are generously coated with yoghurt.
They contain 80 calories per serving and are gluten-free, with no artificial flavours, colours or MSG. Check out the dark chocolate flavour too.
Gluten-free protein bars
Snacking to boost your energy levels or recover from a workout shouldn’t be exclusively for the gluten-eaters of this world.
If you are looking for the perfect gluten-free, high protein snack, you may want to reach for these:
They’re wheat-free, gluten-free and vegan-friendly and are available in four delicious flavours – Original Oat, Cocoa Coconut, Cocoa Oat and Morning Berry.
Flavoured with real Canadian maple syrup, these bars are a delicious way to boost your protein levels.
They contain plenty of crunchy peanuts and pack 13g of plant-based protein, making them a healthy and filling snack. They’re also available in these flavours – mint, vanilla and orange.
This is the first protein bar that’s free from all sugars, syrups and artificial sweeteners, as well as being vegan and gluten-free!
It’s made from 100% whole natural ingredients to create delicious bars that come in calorie-controlled portions (all under 87 calories).
These naturally salted caramel-flavoured bars contain hunky nuts and satisfyingly chewy dates.
Gluten-free, each 45g bar contains 11g of protein and they’re suitable for vegans. Check out the chocolate orange and peanuts & chocolate flavours too.
Approved by the Vegetarian Society, the PhD Smart Bar Plant contains natural sweeteners, is 100% natural, gluten-free and suitable for vegans.
It’s available in four great flavours - Choc Coconut & Cashew, Choc Peanut Caramel, Choc Toffee Popcorn and Dark Choc Brownie.
Gluten-free oat snacks
Since oats do not specifically contain any gluten proteins, they are gluten-free.
But they do contain some proteins, which are similar to glutens, so they may provoke reactions for people with gluten intolerances, allergies or coeliac disease.
The main barrier to declaring oats gluten-free is in their production.2
Gluten-free oats are the best option if you’re avoiding gluten completely, and they are labelled as such because they won’t have come into contact with wheat, barley or rye.3
High in fibre and gluten-free, these oatcakes contain a delicious combination of wholegrain oats with cheese.
They’re perfect to have as a delicious snack, on the go, or even to pop into a lunchbox.
Chewy and moreish, these chocolatey oat bars contain lovely hints of almond butter and sweet coconut blossom nectar.
Baked in small batches, they are a vegan-friendly source of fibre and gluten-free. Also available in Apple & Raisin flavour.
Next time you fancy a bowl of cereal to fill the gap in between meals, give this gut-healthy gluten-free granola a go.
Made from hunky chunky nuts that you can see and taste, it’s spiced with soothing cinnamon and no added sugar. Just one portion contains more than 25% of your daily fibre needs.
For a bowl full of fibre, fill up on these hearty course oats. They’re gluten-free, a great source of protein (14g) and suitable for vegans and vegetarians.
Home-made gluten-free treats
If you prefer your snacks to be home-made, have a leaf through our gluten-free recipes.
Sometimes nothing beats a home-made cake, and our lemon and rosemary drizzle traybake is a fragrant gluten-free version made with cornmeal.
Scones, muffins, brownies…making gluten-free snacks is easier now than it ever has been.
We love this recipe for Hemp and Cacao Energy Balls, which are the perfect portable snack for a busy day.
- 1 cup of cashews
- 1 cup of pitted dates
- 1 tablespoon of honey
- ¼ cup of hemp protein
- ¼ cup of cacao nibs
1. Mix all of the ingredients together in a food processor.
2. Shape the mixture into balls.
3. Refrigerate for 30 minutes.
. If you’re travelling, take a bag of hemp protein with you and add a nutritional scoop to your morning smoothie or juice.
Handpicked content: 15 easy ways to use shelled hemp
We bet you didn’t realise there were so many different gluten-free snacks to choose from, did you?
The snacks listed above are literally just the tip of the iceberg too!
Try them, enjoy them and be sure to check out the rest of the gluten-free treats within our full free from range of snacks.
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Last updated: 15 June 2022