Thursday, September 29, 2022
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Gluten And Dairy Free Snacks

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MY FAVORITE GLUTEN FREE AND DAIRY FREE SNACKS

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Loaded Greek Eggplant Dip

Loaded Greek Eggplant Dip is a low carb, Mediterranean style baba ganoush topped with kalamata olives, capers, and toasted pine nuts. Its so easy to bake an eggplant, blend it in a food processor, chill, and serve it loaded with beautiful toppings!

This Spicy Black Bean Guacamole an easy crowd pleaser that’s healthy and full of great nutritional benefits.

Resources For A Gluten

Adah Chung is a fact checker, writer, researcher, and occupational therapist.

Eliminating products that contain gluten and dairy from your daily diet can be challenging, since wheat and milk make up a significant part of the foods many people eat. These resources should help you figure out what foods are always safe, and what foods you’ll need to double-check before consuming. Plus, you’ll find links to gluten-free dairy-free cookbooks and other resources to help you with your diet.

Also Check: Is Mozzarella String Cheese Gluten-free

Foods That Are Gluten And Dairy

Transitioning to gluten and dairy-free food can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning food labels, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.

What Snacks Are Gluten

30+ Healthy Gluten Free Snack Ideas

Snacks dont have to be processed, pre-packaged foods! Whole foods make quick, delicious, and cost effective snacks. Rather than reaching for snack packs or crackers, consider choosing:

  • Fruit and nut butter
  • Jerky
  • Leftovers

If you do choose pre-packaged processed foods for a snack, be mindful of labels. Youll begin to notice certain brands that are known for being gluten and dairy-free. Snacks labeled vegan or paleo are often safest, but be sure to always double check and weigh the risks of contamination for yourself.

Get my full list of the best gluten-free and dairy-free snacks.

Don’t Miss: Gluten Free Phyllo Dough

Dairy Free Dark Chocolate

Honestly dark chocolate is probably the MOST important snack to have on hand if you want to avoid being hangry!

It can actually be difficult finding chocolate bars that are both gluten and dairy free. With gluten, you have to be careful no shared equipment was used . And dairy well, a ton of even dark chocolate bars contain dairy!

Some of my fave gluten free and dairy free chocolate bar brands are Hu Kitchen chocolate and EnjoyLife .

Chips Crackers & Salty Snacks

  • Siete Foods grain free tortilla chips and queso This is literally the best dairy free queso Ive ever had! You can if you cant find them in store.
  • Biena vegan ranch chickpea puffs and some of their roasted chickpeas: dark chocolate, cinnamon crunch, habanero, BBQ, sea salt, honey roasted, and rockin ranch
  • Apple chips Technically these are sweet and not salty, but theyre a chip so I guess Ill include em here? I love these apple chips for snacking or for making homemade versions of a Panera fuji apple chicken salads, which can easily be made gluten free and dairy free at home.
  • These are super crunchy but I like that about em. Theyre great for random solo snacking, or topping with tuna for a more substantial snack.
  • Glutino Pretzels These are great when youre craving a salty snack but you can also use them in your own homemade trail mixes. Or, grab some of these and dip them in a dairy-free chocolate dessert hummus.

Also Check: Gluten Free Panko Alternative

Strawberry Banana Granola Yogurt Parfaits

If you think you cant enjoy granola when youre following a gluten free diet, youre in for a surprise.

With Kashis new cereal called GoLean Vanilla Clusters, you can dive into these beautiful strawberry banana Greek yogurt parfaits.

Kashis cereal is non-GMO certified vegan and gluten free. The yogurt used in this recipe is Simple Truth Greek yogurt .

Besides being almost sinfully delicious, these gorgeous parfaits are packed with beneficial fiber and more than 18 grams of protein.

This recipe calls for strawberries and bananas, but you can experiment with other berries. Top with nuts, pumpkin seed, or sunflower seeds.

Its great to have a quick and easy energy snack around the house.

You never know when youre going to need something for that extra afternoon pick-me-up.

These delightful little balls of goodness are made from gluten-free oats, chia seeds, flax, and antioxidant-rich dark chocolate chips. Consider adding coconut chips for an extra burst of exotic flavor.

These energy bites are a perfect source of fiber, protein, and healthy fats, so gobble them up anytime you need some quick go-juice. Add some sunflower seeds for even more wholesome goodness.

Be sure to choose a natural peanut butter that doesnt have added sugar. You can also try other types of nut butter.

When youre wanting something sweet but are committed to controlling how much sugar is in your foods, reach for these crunchy, crispy apple chips.

+ Gluten Free Dairy Free Snacks

3 Easy Paleo Snacks | Gluten & Dairy Free

Whether you have a food allergy, an intolerance, or simply choose to follow a gluten-free, dairy-free diet, finding snacks to fit your needs can be tricky. In this post, youll find more than 40 gluten-free dairy-free snack ideas to get you started!

From easy snack pairings to store-bought snacks to homemade recipes, weve got all the options here. Youll also learn what ingredients to avoid in packaged products and find tips for building satisfying, filling snacks.

Read Also: Are Dove Milk Chocolates Gluten Free

What Is A Gluten And Dairy

A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.

Dairy Free And Gluten Free Snacks On A Toast

Since I cant have processed foods, gluten or dairy in my diet, I needed healthier snack alternatives. I had to get creative because for me, toast is my go-to snack. Its quick to prepare, keeps me full and prevents me from binging on other unhealthy foods. So here are some of my favorite ways to top a toast:

Also Check: Gluten Free Cough Drops Ricola

Getting The Nutrients You Need

Restricting foods in your diet can increase your risk of nutritional deficiencies. According to a 2016 study in Clinical Nutrition, gluten-free diets are lacking in fiber, vitamin D, vitamin B12, iron, zinc, magnesium and calcium. These nutrients are important to digestive health, energy production, bone strength and immune function.

If you’re also cutting out dairy, your calcium intake can be severely limited. Calcium and vitamin D work together to support bone health a deficiency in both nutrients can lead to weakened bones and osteoporosis. It’s important to identify alternative sources of these nutrients in gluten- and dairy-free foods and include them in your daily diet.

Regularly eating these gluten- and dairy-free foods will help you get enough of these important nutrients:

Where Can I Buy Items On This List

25+ Gluten Free and Dairy Free Snacks

When I first began the search years ago, gluten and dairy-free snacks were hard to find. Today, most grocery stores carry an array of choices. We regularly find them at Costco, Whole Foods and Trader Joes. I usually buy multiples of each snack when I shop. That way, Im stocked up on snacks I know my son favors.

When we travel and those stores arent available, I head to the local grocery to see if they have a gluten-free section. Web ordering is another option. Amazon carries most of the items on my snack list, even the ones from Trader Joes.

Also Check: Is Einkorn Wheat Gluten Free

Why Follow A Dairy

Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.

But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.

You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.

On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

Have You Ever Forgotten To Pack The Snacks

We took a trip that required only an hours drive.. and you guessed itI forgot the snacks! If you have ever been in the car with a hungry toddler, you know they escalate quickly.

My toddler went from asking for a snack to being very hungry and angry in a very short amount of time. Panic struck as I looked for a place for us to grab something for him to eat. No luck. We had to wait until we got to our destination. Needless to say, I will never forget to pack the snacks again.

Read Also: Cascadian Farm Cereal Vegan

Spicy Roasted Chickpeas By Martha Stewart

Why we love it: Its always good to have a few basic appetizers mixed in with some of the more labor-intensive, detailed dishes. Enter: crispy roasted chickpeas. These are great as a standalone snack or served on top of salads, soups, and more.

Hero ingredient: Chickpeas turn golden-brown and crispy when roasted in the oven, and when you add in some spices, youll want to eat these by the handful.

Gluten Free Dairy Free Bars And Protein Balls

Gluten and Dairy Free Savoury Snacks | HEALTHY POUTINE & GUT HEALING DIP
  • Protein Power Balls these energy balls have no added sugar and are also soy free and vegan. My favorite flavors are Mocha Java Crunch with subtle coffee flavor and Dark Chocolate Peanut.
  • Yes Bars has the texture of a soft protein bar , its low glycemic with GMO-free ingredients, high in clean protein and good fats, no refined sugars, and are gluten grain dairy corn soy egg and peanut free. Salted Maple Pecan are my favorite!
  • Go Raw Pumpkin Seed Bars made with only 5 minimally processed ingredients. Its like a fruit leather with sprouted seeds a super tasty, nice crunchy treat without being overly sweet.
  • 88 Acres Granola Bars certified gluten free, nut free, vegan bars with multiple flavors. They taste like traditional soft granola bars, but with seeds instead of nuts.
  • Enjoy Life Foods Soft Baked Ovals Breakfast Bars they have a variety of flavors and are top 8 allergens free, but pay attention to ingredients if youre trying to eat cleaner. Some may find them disturbing.
  • Clif Kid Zbar a very popular organic granola bar but pay attention to ingredients, they have added sugar and are not gluten free certified, which means the oats could be cross-contaminated with gluten during production.
  • Don’t Miss: Publix Cauliflower Pizza

    Best Dairy Free Gluten Free Snacks On The Go

    DISCLAIMER: This page might contain affiliate links. If you click a link and make a purchase, I may make a commission, at no extra cost to you. This helps me continue creating travel resources so thank you!

    Looking for ideas for some dairy free gluten free snacks? Im an absolute snack monster, and I think most people with dietary restrictions could probably agree! When youre on the go you dont always know if youll find a restaurant that can cater to your needs and the last thing you want is to become hangry at the people around you. So keeping snacks handy is super important.

    Its easy to get stuck in a routine of eating the same thing, though, which is why I compiled this list of 20+ dairy free gluten free snacks. As someone who travels a lot, I also wanted to make sure these snacks had minimal prep, werent too messy, and were generally appropriate for an on the go lifestyle.

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