22+ Gluten And Dairy Free Snacks

Gluten-free and dairy-free foods are foods that don’t contain gluten or dairy, and they have become more popular in the past years (more and more people are starting to follow dairy-free and gluten-free diets).

There are a variety of reasons for choosing to go gluten-free and dairy-free. Some people have to do that for health reasons (such as intolerance to gluten or dairy or generally food allergies), and some people choose to do it because it has benefits.

Avoiding gluten helps you have better digestion, it’s good for weight loss, reduces bloating, helps you have better memory, and so on. Being on a dairy-free diet can help your skin, weight loss, bloating, and so on.

Snacks are a great way to stay full throughout the day without overeating, they can help you recover from exercise, curb cravings, give you a boost of energy, increase your nutritional intake, and so on.

So, if you decide to go gluten and dairy free, you probably want some gluten and dairy free snack ideas, because tons of pre-made snacks you can find in grocery stores contain at least one of those things. There’s no reason you can’t eat great snacks and enjoy life if you can’t or don’t want to eat gluten and dairy.

So, in this post, I’m giving you some great gluten and dairy free snack ideas.

22+ Gluten And Dairy Free Snacks

Most gluten and dairy free snack will include nuts, seeds, nut butter (peanut butter, almond butter, etc.), fruits, and veggies.

Thankfully these days there are tons of gluten and dairy free options for store-bought foods out there, so you can find dairy and gluten free milk, cheese, yogurt, chocolate, and so much more.

All of these homemade recipes are also great for kids, so you can use these as healthy snacks for kids as well. There are also some sweet options for all of those with a sweet tooth!

If you’re looking for an easy snack idea that doesn’t contain gluten or dairy, look no further than this list of dairy and gluten free snack idea list!

1 Apple & 1/4 Cup Nuts

277 calories

Ingredients:

• 1 Apple, small - 77 calories

• ¼ cup Nuts - 200 calories

Instructions:

1. No nuts? Use seeds.

1 Apple & 1 Tbsp PB

171 calories

Ingredients:

• 1 Apple, small - 77 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

Instructions:

1. Slice apple and dip in peanut butter.

2. Notes: Any other fruit is fine, if you don’t have an apple. No nuts? Use a seed butter, e.g. sunflower seed butter

1 Cup Carrots and Hummus 

145 calories

Ingredients:

• 1 cup Carrots, baby - 45 calories

• ¼ cup Hummus - 100 calories

Instructions:

1. Dip carrots in hummus.

1 Egg & Guac

172 calories

Ingredients:

• 1 Egg, large - 72 calories

• 1 Guacamole, single-serving packet - 100 calories

Instructions:

1. Hard boil egg

2. Use 1/4 cup guacamole instead of a single-serving packet if you prefer!

1 Egg, 1/8 Cup Nuts, and Nectarine

235 calories

Ingredients:

• 1 Egg, large - 72 calories

• ⅛ cup Nuts - 100 calories

• 1 Nectarine, medium - 63 calories

Instructions:

1. Hard boil egg.

2. No nuts? Feel free to use any other nut/seed you prefer (roasted & salted is fine!).

1 Serving Jerky + 1/4 Cup Nuts

340 calories

Ingredients:

• 2 oz Beef jerky - 140 calories

• ¼ cup Nuts - 200 calories

Instructions:

1. Roasted & salted nuts are fine. No nuts? Use seeds.

2. No beef? Use turkey jerky, salmon jerky.

Dairy-Free Overnight Oats

377 calories

Ingredients:

• ½ cup Oatmeal, dry oats (uncooked) - 150 calories

• ¼ cup Almond milk - 7.5 calories

• 1 Banana - 105 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

• 1 Tbsp Cocoa powder - 20 calories

Instructions:

1. Mix all ingredients in a bowl.

2. Let sit in container with lid (like a mason jar) overnight.

3. No nuts? Use a seed butter e.g. sunflower seed butter.

Easy Chia Seeds & Almond Milk

279 calories

Ingredients:

• 2 Tbsp Chia seeds - 120 calories

• ½ cup Almond milk - 15 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

• 1 cup Strawberries, fresh - 50 calories

Instructions:

1. Combine chia seeds and milk in a container and soak in fridge overnight.

2. In the morning, add peanut butter and strawberries.

Edamame and Guac Box

341 calories

Ingredients:

• ½ cup Edamame, shelled - 130 calories

• 1 cup Carrots, baby - 45 calories

• 1 cup Snap peas - 61 calories

• ¼ cup Guacamole - 105 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. Defrost or boil edamame if cooking from frozen. Season with salt & pepper.

2. Arrange all foods in a bento box.

Green Smoothie with Banana

252 calories

Ingredients:

• 1 cup Almond milk - 30 calories

• ½ Banana - 52.5 calories

• ½ cup Pineapple, frozen chunks, unsweetened - 46.5 calories

• 1 Tbsp Almond butter - 101 calories

• 1 cup Leafy greens, kale, raw - 15 calories

• 1 cup Leafy greens, spinach, raw - 7 calories

Instructions:

1. Add in all ingredients and 3-4 ice cubes to a blender

2. Blend

Pumpkin Popcorn

284 calories

Ingredients:

• 4 cups Popcorn, popped, plain - 124 calories

• ¼ cup Pumpkin seeds - 160 calories

• 2 tsp Pumpkin seasoning - 0 calories

Instructions:

1. Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount)

2. Mix in seeds (roasted, salted is fine!) and seasoning

3. No seeds? Use nuts

Rice Cakes with Peanut Butter and Fruit

396 calories

Ingredients:

• 1 Brown rice rice cakes - 120 calories

• 2 Tbsp Peanut butter (Tbsp) - 188 calories

• 1 Cinnamon, dash - 0 calories

• ½ Banana - 52.5 calories

• ½ cup Blueberries, fresh - 35 calories

Instructions:

1. Spread PB on rice cakes & top with banana slices and cinnamon.

2. Have berries on the side.

Shelled Edamame

130 calories

Ingredients:

• ½ cup Edamame, shelled - 130 calories

Oatmeal and 1/4 Cup Nuts with Side of Watermelon

396 calories

Ingredients:

• ½ cup Oatmeal, dry oats (uncooked) - 150 calories

• ¼ cup Nuts - 200 calories

• 1 tsp Cinnamon - 0 calories

• 1 cup Watermelon chunks - 46 calories

Instructions:

1. Microwave oatmeal with water until desired consistency.

2. Top with nuts and cinnamon.

3. Have watermelon on the side.

4. Roasted & salted nuts are fine. No nuts? Use seeds.

Ants on a Log

326 calories

Ingredients:

• ½ cup Celery stalks, chopped in half - 8 calories

• 2 Tbsp Peanut butter (Tbsp) - 188 calories

• ¼ cup Raisins - 130 calories

Instructions:

1. Top celery with peanut butter and raisins.

2. No nuts? Use any other seed butter

Hummus & Veggies

161 calories

Ingredients:

• 1 cup Carrots, baby - 45 calories

• 1 cup Celery stalks, chopped in half - 16 calories

• ¼ cup Hummus - 100 calories

Instructions:

1. Dip veggies in hummus

Light Sweet Popcorn

292 calories

Ingredients:

• 4 cups Popcorn, popped, plain - 124 calories

• ⅛ cup Cashews (cups) - 98 calories

• 1 Tbsp Dark Chocolate chips, Tbsp - 70 calories (check the label to make sure the dark chocolate chips you’re buying are dairy-free)

Instructions:

1. Pop popcorn from kernels or use a pre-popped version (choose a calorie-equivalent amount)

2. Mix in nuts (roasted, salted is fine!) and chocolate chips

3. No nuts? Use seeds

Lower Sugar Cobbler

305 calories

Ingredients:

• ½ cup Strawberries, fresh - 25 calories

• ½ cup Blueberries, fresh - 35 calories

• 3 tsp Sugar - 48 calories

• ¼ tsp Vanilla - 0 calories

• 1 Cinnamon, dash - 0 calories

• ⅓ cup Oatmeal, dry oats (uncooked) - 100.5 calories

• ⅛ cup Walnuts - 96 calories

Instructions:

1. Crush walnuts by putting them in a plastic bag & mashing them with the butt end of a tool, e.g. knife (be careful)

2. Combine all ingredients in a bowl

3. Spray a small oven-safe container (or 2) with an oil spray, add in mixture

4. Bake for 35 minutes at 350 degrees

5. Notes: No walnuts? Use any other nut. No nuts? Use seeds, or go without nuts/ seeds. Frozen berries work fine here! No need to defrost.

Mini Waffles, Egg and Nuts

322 calories

Ingredients:

• 1 Mini gluten-free waffles - 100 calories

• ⅛ cup Nuts - 100 calories

• 1 cup Strawberries, fresh - 50 calories

• 1 Egg, large - 72 calories

Instructions:

1. Hard boil egg.

2. Choose pancakes or waffles that you have access to – frozen already-made waffles, mix from a box, or from scratch are all good options. Pre-made from frozen is what’s pictured (from Whole Foods). Regardless, stick to an equivalent calorie amount that’s listed here. Cook waffles.

3. No nuts? Use seeds. Gluten-free? Use gluten-free waffles.

PB and Raspberry Toast

268 calories

Ingredients:

• 1 gluten-free Bread, thick, slice - 110 calories

• 1 Tbsp Peanut butter (Tbsp) - 94 calories

• 1 cup Raspberries, fresh - 64 calories

Instructions:

1. In a bowl, mash ½ the berries with a fork until a jelly-like texture is achieved.

2. Toast bread.

3. Top with PB and raspberry jam.

4. Have additional berries on the side.

5. No nuts? Feel free to use any other nut/seed butter you prefer.

6. Gluten free? Use gluten-free bread.

Peach & Prosciutto Bites 

239 calories

Ingredients:

• 1 Peach - 59 calories

• 3 oz Prosciutto - 180 calories

Instructions:

1. Slice peach.

2. Roll prosciutto around each peach slice, as shown in picture.

Store-Bought Snacks

Here are some great snack ideas you can get in grocery stores or some food places near your job/school/home, if you don’t want to make and pack your own:

• Fruit leather (especially great as snacks for kids, it’s 100% fruit),

• Granola bars (this is a great snack for on the go, you can find many gluten and dairy free ones, some may have dark chocolate and some dairy free milk chocolate, or no chocolate at all)

• Smoothies (if you have a smoothie place near you, you can get a smoothie on the go, just make sure you ask for dairy-free milk or yogurt, or even just water)

• Dried fruit

• Nut packs

• Store-bought fruit salads

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