If you are coeliac like myself, a gluten-free diet is a way of Life for you. Even if you're not and tolerate gluten well, there are still many proven health benefits associated with gluten-free foods. Following a gluten-free diet can help calm IBS and digestive symptoms, reduce inflammation, and even boost your energy levels. So, today I am sharing my top gluten-free snacks recipes that I consume as a gluten-free Nutritionist. I promise you, gluten-free does not mean you have to compromise on choice or taste. Pin this post for future reference and gives these gluten-free wholefood snacks a go. Ready to delight your tastebuds? Let's start eating...
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Before sharing my favourite gluten-free snack ideas, let me explain what gluten is and how it can affect some people, me being one of them. Coeliac disease is a chronic autoimmune condition affecting about 1 in 70 Australians. It is characterised by an abnormal immune response to gluten. Grains such as wheat, barley, rye, and their derivatives all contain this plantbased protein, gluten. This natural protein found is what gives bread that lovely spongey elasticity and pasta its soft, chewiness.
For those like myself living with coeliac disease or gluten sensitivity, a gluten-free diet is the only treatment. Consuming gluten for people like myself, can lead to digestive problems, pain, nausea, and IBS symptoms. In some people, consuming gluten can adversely affect the small intestine and prevent the body from properly absorbing essential nutrients. The immune system can also be affected, causing lessened immunity against colds and infection. Gluten can even trigger an overactive bladder. Given the extent of sensitivity, for many affected, it may be necessary to fully eliminate it from your diet.
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What Can't You Eat When Gluten-Free?
When following a gluten-free diet, you should avoid foods and products that contain gluten, a protein found in wheat, barley, rye, and their derivatives. Here are some foods and ingredients to avoid when you're gluten-free:
Wheat-based products:
Bread, rolls, and baked goods (unless specifically labeled as gluten-free)
Pasta (unless made from gluten-free grains like rice, corn, or quinoa)
Cereals containing wheat or wheat-based ingredients
Wheat flour, semolina, durum, and farina
Barley-based products:
Barley malt (often used as a sweetener)
Barley flour
Rye-based products:
Rye bread
Rye flour
Foods that may contain hidden gluten:
Soups and sauces (many contain wheat flour as a thickener)
Gravies and roux (unless made with gluten-free flour)
Processed meats (sausages, deli meats) that may contain fillers or breadcrumbs with gluten
Beer (unless it's gluten-free beer)
Soy sauce (unless it's specifically labeled gluten-free tamari or soy sauce)
Malt vinegar
Oats (controversial):
Some people with gluten sensitivity or coeliac disease can tolerate gluten-free oats, but it's essential to choose oats labeled as "gluten-free" due to cross-contamination risks during processing.
Cross-contaminated foods:
Foods processed in facilities that handle gluten-containing products may be contaminated, so it's important to look for gluten-free certification on packaged foods.
As you can see, its very important to read food labels carefully and look for products labeled as "gluten-free" or those that display a gluten-free certification symbol. If you have coeliac disease or gluten sensitivity, even small amounts of gluten can trigger symptoms, so it's essential to be vigilant about avoiding gluten-containing foods and cross-contamination.
Healthy, Wholefood Gluten-Free Snacks
Whether you're following a gluten-free diet due to a medical condition like coeliac disease or simply want to explore healthier snack options - grab your napkin - there's an abundance of delicious gluten-free snacks waiting for you.
Going gluten-free doesn't mean sacrificing taste or variety. In fact, it can open up a whole new world of flavours and textures. In this blog post, I'm sharing my nutritionist-approved range of yummy gluten-free snacks, including healthy, wholefood choices and easy substitutes that will satisfy your cravings while keeping your diet on track.
Fresh Fruit Slices & Nut Butter
A classic and nutritious option, pairing slices of fresh apple, banana, or pear with an almond or raw peanut butter is a deeply satisfying gluten-free snack. The natural sweetness of the fruit complements the richness of the nut butter, making it both tasty and nutritious. Its also a bit of crunch with a hint of salty making this snack a fabulous, healthy alternative to greasy potato chips.
Greek Yogurt & Berries
Greek yogurt is a protein-packed snack that's naturally gluten-free. Top a 1/2 cup serving with fresh, high-fibre berries like strawberries, blueberries, or raspberries for a burst of antioxidants and natural sweetness. A sprinkle of chia, flax and pumpkin seeds over top is equally as nice a homemade granola. I like to add a little runny nut butter to mine and stir it in for add protein and a healthy fat. Definitely my favourite way to enjoy it.
Raw Chocolate Banana Bars
It might surprise you to know that lurking inside many confectionary bars is gluten used as a binding agent in candy bars, chewy granola bars and other snack bars. The good news is you can make your own snack bars with very little trouble by combining coconut oil, rich in nutrients, and raw cacao, a superfood. Melt the oil, whisk in the cacao and a natural sweetener like stevia to make a chocolate-like sauce. Drizzle it over fruit such a banana wheels, appl or pear slices, or even whole bananas. Chill in the fridge and the chocolate will harden giving you a chocolate bar-like treat that's super healthy for you too!
Hummus & Veggie Sticks
Hummus is made from chickpeas, and is an easy gluten-free dip you can quickly make at home that is naturally rich in vegan protein, immune boosting garlic, and dietary fibre. Pair it with fresh vegetable sticks like carrot, cucumber, and capsicums for a crunchy and satisfying snack. You can easily flavour your hummus with a scoop of chili paste, pesto, roasted capsicums or sundried tomatoes making for many flavours just from one pot.
Rice Cakes & Avocado Smash
An Aussie staple is avocado toast, but if you are gluten-free or want a low carb, lower calorie option, rice cake is the way to go. Swap out traditional bread or wheat biscuits for rice, corn or quinoa cakes, which are all 100% gluten-free. Spread mashed avocado on top and sprinkle with a pinch of sea salt and red pepper flakes for a tasty and creamy snack. I love adding a few sheets of smoked salmon to mine with a runny egg, fresh sunflower seed sprouts and a balsamic glaze drizzle for a fancy, low carb Sunday brunch.
Trail Mix & Raw Chocolate Bark
Need I say more. Create your own gluten-free trail mix by combining a mix of wholefood organic nuts, seeds, sulfur-free dried fruits, and a touch of raw dark chocolate. This portable snack is perfect for on-the-go energy. You can even make your own raw chocolate bark out of it by mixing coconut oil adn raw cacao together then pouring it over the nut/seed mixture. Freeze on a tray and break into chunks for a superfood and healthy snack when you feel like a little boost. It's one of my favourite wholefood treats, check out this recipe or try it with yoghurt like this recipe or this one.
Quinoa Salad Sides
Quinoa salad loaded with fresh or roasted vegetables, olive oil, lemon juice, and herbs makes for a refreshing and filling main dish or a gluten-free side or snack, and as a yummy substitute for pasta salad. You can serve it any number of ways with your favourite protein, veggies and seasonings. Here's one of my most popular recipes for quinoa salad.
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Gluten-Free Recipe Substitutes
Going gluten-free isn't just about finding snack alternatives, you can also make many deliciously nutritious but gluten-free substitutes for your favourites dishes.
Cauliflower Crust Pizza
Craving pizza? Try a low carb, cauliflower crust instead of calorie-rich traditional pizza dough. Cauliflower crust is completely gluten-free and provides a delicious, slightly nutty flavour that can easily be seasoned any way you choose. I find grated parmesan, garlic, chili and even Mexican spice make for some super delicious crusts. Top it with your favourite gluten-free pizza classic ingredients.
Zucchini Noodles (Zoodles)
Replace wheat-based pasta with super low carb zucchini noodles, commonly known as "zoodles". Zucchini noodles are a high-fibre, gluten-free and low-carb alternative to traditional pasta liek spaghetti or fettuccini and it pairs super well with any of your favourite pasta sauces and toppings.
Chickpea Flour Flatbread
Chickpea flour can be used to make the most delicious gluten-free flatbreads, perfect for wraps or dipping into your favorite sauces and curries. Chickpea flatbread is naturally rich in protein and has a divinely good nutty flavour. I recently tried this recipe by fellow foodie Paige of Last Ingredient and was hooked from the first bite!
Air-Fryer Chickpeas
Don't knock it until you try this one. Make your own crunchy, gluten-free snack by roasting chickpeas with olive oil and your favourite spices. They're a satisfying alternative to traditional chips and I guarantee once you make them you'll be trying out all kinds of spice blends on them. My favourites are Mexican fajita mix, Moroccan spices or red curry.
Rice Paper Wraps
Instead of wheat-based wraps, try Vietnamese rice paper wraps for a low carb and gluten-free option. Stuff them with fresh veggies, lean protein, and your favourite sauce for a fresh and light snack. I enjoy making them with leftovers or fresh fruit and a Greek yoghurt mint dip for summer.
Healthy Gluten-Free Snacks
As you can see, going gluten-free doesn't have to mean giving up on delicious snacks. In fact, it can lead you to discover a heap of flavourful and nutritious options. Whether you opt for wholefood choices like fresh fruit and nut butter or get creative with gluten-free substitutes like cauliflower crust pizza, there are plenty of gluten-free snacks to satisfy your cravings and keep you energised throughout the day.
Embrace this gluten-free journey as an opportunity to explore new tastes and textures, and remember that eating gluten-free can be both healthy and enjoyable.
Recipes You Might Like:
For more expert meal prep tips, and time-saving meal planning hacks, head over to my Meal Prep category and discover how to make nutritious and delicious meals in advance.
Want more wholefood recipes like these? You might like my That Wholefood Low Carb Life! cookbook full of easy recipe ideas! There is even a Practitioner-led version of the cookbook to provide you with amazing support to help you nourish and eat healthier. Click here to grab your copy!
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years expereince in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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