How Can You Tell If Something Is Gluten
There are a couple of ways you can tell whether a snack is gluten-free. With new, unique foods coming out every day, it can seem impossible to keep up with learning about what contains gluten and what doesnt. There are three main ways you can tell if the snack you want is gluten-free or not.
You might be surprised to learn that several unsuspecting foods do contain gluten, such as lunch meats and soy sauce. This can make the process of buying groceries unnerving and dreadful, but with the right knowledge on how to identify gluten-free snacks, you can set yourself up for success.
Product Labels
Look on the product packaging for any sort of label stating gluten-free or no gluten. To be allowed to place a “gluten free” callout on packaging, foods and snacks must have fewer than 20 parts per million of gluten in them. To be certified as gluten free, it must have fewer than 5 parts per million. This is a sure indicator of food that is safe to eat even on a gluten-free diet.
Unfortunately, not every gluten-free food has a gluten-free label, as it costs the company time, money, and resources to apply the label to all its packaging distributed throughout the world. On the upside, this also means that you are not restricted to foods that have this label, so long as you learn how to read the ingredients label properly.
Ingredients Lists
Allergy Warnings
Quick And Nutritious Gluten
If you have celiac disease or gluten intolerance, avoiding gluten is imperative .
However, you may struggle to find good snack options.
Though many convenient gluten-free snacks are available in stores, some may be unnecessarily high in calories or added sugars.
However, you dont have to rely on packaged foods for your next snack. Its also simple to make your own.
People with celiac disease should choose snacks rich in fiber, vitamins, and minerals, as dietary restrictions and gluten-related intestinal damage may increase your risk of nutrient deficiencies (
Strawberry Basil & Goat Cheese Toasts
- 1 slice whole-wheat bread : 69 calories
- 1/4 cup sliced strawberries: 14 calories
- 1 ounce goat cheese: 103 calories
- Fresh basil: 1 calorie
Total calories in this snack: 187 calories
Toast is boring. Toast with strawberries, basil, and goat cheese is exciting and good for you. Toast makes the perfect healthy snack when you dont want the calorie load of the entire sandwich, but you still want a lot of flavors.
- 5 dates : 100 calories
- 1/4 cup ricotta cheese: 108 calories
Total calories in this snack: 208 calories
Slice up some dates and top them with just a pinch of ricotta cheese to make a healthy snack you could also serve as a fancy appetizer. Dates are filled with zinc and fiber, and they are the perfect way to make eating a little ricotta cheese feel like youre eating a lot.
- 1 cup tangerine segments: 104 calories
- 1 tablespoon honey: 64 calories
- 1 teaspoon cinnamon: 6 calories
Total calories in this snack: 174 calories
This easy, low-calorie take on Moroccan spiced oranges tastes more like an indulgent dessert than a healthy, low-calorie snack. And thanks to the vitamin C and enzymes in this dessert, youll feel more refreshed than sluggish after eating it.
- 1 cup carrot sticks: 50 calories
- 1/4 cup tzatziki: 140 calories
Total calories in this snack: 190 calories
Carrots with ranch dressing make a great snackif youre 12. Boost the tastiness and good-for-you levels of your old after-school snack with nutrient-rich rainbow carrots and better-for-you tzatziki.
Recommended Reading: Where To Buy Gluten-free Oreos
Rx Peanut Butter Protein Bar
If you’re always on the go and need a snack in a pinch, this RX protein bar will be your go to snack. These bars are made with only a few simple ingredients that will satisfy any craving – especially for peanut butter lovers. Plus, they are packed with flavor and are gluten-free, non GMO, and made with real ingredients. If peanut butter isn’t your jam, you can find a wide range of other flavors like Coconut Chocolate, Maple Sea Salt, Blueberry, and more!
Nutrition facts per serving size:
Calories: 210
Banana Cream Pie In A Bowl
This was an accidental creation from my kitchen. Banana cream pie in a bowl is made by mixing up vanilla coconut yogurt with slices of banana and top with chopped walnuts. It sounds too good to be true, but its absolutely delicious!
Take it up another notch with gluten-free graham cracker crumbs.
Read on: Are graham crackers gluten-free?
Also Check: Trader Joe’s Gluten Free Cereal
Sweet Potato Chips With Tzatziki Sauce
A 1-ounce serving of sweet potato chips packs 37% of the RDI for vitamin A. Its common for people newly diagnosed with celiac disease to be deficient in this vitamin .
For extra flavor, pair the chips with tzatziki sauce, which is a yogurt and cucumber dip. You can buy it premade or make your own.
You can also make your own chips. Toss thin slices of sweet potato with olive oil and sea salt, then spread on a pan and bake at 400 for about 25 minutes or until the edges brown. Flip the chips once during cooking.
Frozen Yogurt Dipped Fruit
In the summer, nothing is better than a cool treat. Grab your favorite fruit berries are awesome here and dip them in your favorite dairy-free vanilla yogurt.
Place them on a parchment-lined sheet pan and freeze for a few hours. Any dairy-free yogurt will do, but I particularly love the coconut yogurt.
Get the recipe here: Instant Dairy-free Frozen Yogurt
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Arctic Zero Brownie Blast Ice Cream
Total calories in this snack: 75 calories
Ice cream? On a low-calorie snack list? Its true. Cutting calories can cause overwhelming cravings for favorite comfort foods.
With just 75 calories in a serving, this remarkable ice cream ensures you can give in to your cravings and suffer minimal negative side effects.
Pear + Laughing Cow Cheese
- 1/2 small pear : 42.5 calories
- 1 wedge Laughing Cow Cheese Creamy Light Swiss: 35 calories
Total calories in this snack: 77.5 calories
You might want to turn on some classical music before enjoying this healthy snack. Slice up half a pear and spread on Creamy Light Swiss Laughing Cow Cheese. Eat the slices slowly for a good-for-you snack and flavor experience in one.
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Gluten Free Banana Bread
This ones our favorite banana bread recipeand theres no flour to speak of. Just good old fashioned oats, bananas and a bit of magic. Its got just the right moist texture, nuanced sweetness, and pure banana flavor. Theres a crunchy sugar topping, too. Whip it all up in a blender and wait while comfy, cozy aroma winds its way from the oven.
No Bake Cherry Chocolate Chip Chia Energy Bites
A few more gluten free vegan snacks, just in case youre hankering for it
3 Ingredient No Bake Peanut Butter Oatmeal Cookies | No Bake Oatmeal Raisin Granola Bars | Pumpkin Chocolate Chip Muffins | 4 Ingredient No Bake Peanut Butter Coconut Oatmeal Cookies | Homemade Dark Chocolate Sea Salt KIND Nut Bars | Almond Butter Oatmeal Chocolate Chip Cookies | Chocolate Chip Cookie Dough Bites
As always, sending you all my love and maybe even a dove, xo Demeter
If you loved these 15 Easy Healthy Gluten Free Vegan Snack Recipes, then youll enjoy these recipe roundups!
Also Check: How Do I Know If I M Allergic To Gluten
Best Paleo: The New Primal Classic Beef Sticks
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Not suitable for vegetarians
The New Primal uses 100% grass-fed beef. This is important because many beef products will say grass-fed when the cows were actually grain-finishedmeaning they were led back to feedlots and fed grain and soy. Unfortunately, this means the iron content and essential fatty acid content of the meat diminishes.
The New Primal jerky has 11 grams of filling protein and less sugar and sodium than other jerky products on the market, with less than 1 gram of sodium and 4 grams of sugar from honey and pineapple juice.
Calories: 70 per serving | Added sugar: 0 grams | Added ingredients: Coconut aminos, pineapple juice, honey, sea salt, spices
Peanut Butter & Chocolate Chips
Sometimes you just need something sweet so dip your spoon in some peanut butter, throw a few dairy-free chocolate chips on top, and go to town!
Seriously, this is my go-to snack late at night when I want something sweet but know I need to make a healthy choice.
Read on: Are chocolate chips dairy-free?
Read Also: How To Make Gluten Free Cookies
Red Bell Pepper + Tahini
- 1 red bell pepper: 37 calories
- 2 tablespoons tahini: 178
Total calories in this snack: 215 calories
Packed with beneficial phytochemicals, red bell peppers are sweet and flavorful enough to eat on their own. Pair them with some mineral-rich tahini to make a light snack with subtle Mediterranean flavors.
Turkey Pesto And Zucchini Roll
- 3 slices turkey breast: 66 calories
- 1 medium zucchini: 33 calories
- 2 tablespoons pesto: 160 calories
Total calories in this snack: 259 calories
Slice up the zucchini and spread on some pesto. Then cut up the turkey so it fits on top of the zucchini slices, roll everything up, and stick in a toothpick. Lighter than a sandwich, these rolls are the perfect way to get your turkey fix.
Read Also: Are Kraft Singles Gluten Free
Greek Yogurt Ranch Dip
This creamy ranch dip recipe is made with all natural, whole food ingredients: no seasoning packets here! Just a few simple spices and you’ve got a perfectly creamy dip for veggies and chips. Made with Greek yogurt, it’s a healthy spin on the traditional sour cream. It’s a crowd pleaser that’s one of our favorite gluten free snack ideas.
Heres a fun homemade spread for snacks or dipping: Veggie Cream Cheese! Make this spread with fresh vegetables and it tastes even more incredible than the store-bought variety. Use it as a dip for vegetable sticks or gluten-free crackers!
Tortilla Chips + Pico De Gallo
- 1 cup pico de gallo: 72 calories
- 10 baked tortilla chips: 74 calories
Total calories in this snack: 146 calories
One cup of pico de gallo might seem like a lot for 10 tortilla chips, but thats precisely the point. Keep your calorie consumption in check by using chips as mere transportation mechanisms for the awesome fresh flavor of pico de gallo, which is kind of like a super-chunky salsa.
Also Check: Best Place To Buy Gluten Free Food
Cottage Cheese And Berries
Cottage cheese may be new to some, but once you try it and create your favorite combination of toppings itll be on repeat, Dr. Avena explains. Low-fat cottage cheese contains about 90 calories per ½ cup, 13 g of protein, and only around 1 g of fat. Pairing this high-protein snack with a serving of berries for fiber can crush your hunger for hours.
Coconut Yogurt With Berries
Coconut yogurt is my favorite dairy-free option and tastes like the real thing. You can also try cashew yogurt, soy yogurt, and almond milk yogurts. Just check the sugar content on the ingredients label of any brand you buy.
Plain or unsweetened will be your best bet for avoiding too much sugar, and then you can add berries to taste.
Don’t Miss: Is Beef Jerky Gluten Free
Peanut Butter Banana Rice Cakes
The humble rice cake doesnt have a ton of flavor on its own, but thats a good thing. You can use a rice cake to make nearly anything you can dream up.
You would think that all rice cakes were gluten free, but theyre not. To buy a gluten free rice cake, make sure you read the label to see if it contains grains like barley.
When you buy gluten-free organic rice cakes, you can turn these somewhat bland little cakes into masterpieces for snack time.
All you need to do to make the magic happen is assemble your ingredients, which are rice cakes, unsweetened seed butter or nut butter, a banana, and cinnamon. Thats it!
Optional ingredients can include coconut flakes, chopped walnuts or pecans, or other additional fruit.
Who doesnt love ants on a log? Its one of the time-honored ways of getting kids excited about a healthy snack.
Equally important, ants on a log are one of the best gluten free snack ideas.
Celery, peanut butter, and raisins are all you need to make this beloved classic gluten-free snack.
This recipe offers excellent ideas for variations. For example, you can use different nut butter such as cashew butter, sun butter, and almond butter.
To skip nut butter entirely, you can use vegan cream cheese or hummus.
If you want to use something besides raisins, consider goji berries. Then, your logs have the delightful name of ladybugs on a log.
You can also try a chocolate chip version, fresh berries for a burst of flavor, or other dried fruit.
Chopped Apple Sprinkled With Cinnamon
Chopped apples with cinnamon is a tasty treat. Adults can use a fork, but some kids may be intrigued by presenting familiar foods in new ways and be excited to pick up small bites.
The cinnamon makes this healthy treat reminiscent of a baked apple dessert. And, as a bonus, cinnamon helps keep blood sugar stable.
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Baked Sweet Potato + Walnuts + Dried Cranberries
- 1 baked sweet potato: 103 calories
- 1/4 cup walnuts: 131 calories
- 2 tablespoons sweetened dried cranberries: 48 calories
Total calories in this snack: 282 calories
This healthy snack captures all the flavors of the meal to end all meals: Thanksgiving dinner. But this snack will leave you feeling just full enough, instead of stuffed.
Egg White Patty Toast
While theres nothing wrong with eating the whole egg, egg whites on their own are lower in overall calories.
For a quick and easy snack, I like heating up these frozenegg white patties from Good Food Made Simple, Burgess explains. Each patty contains just 35 calories and packs in 6 grams of satiating protein. I recommend serving over a slice of whole-grain toast for a balanced snack.
Related: Are Egg Whites Healthier Than Whole Eggs?
Read Also: Gluten Free Whole Grain Bread
Organic Valley Good To Go Hard Boiled Eggs Are Nutritious And Filling
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Fruits, vegetables, nuts, seeds, legumes, and eggs are just a few of many foods that are gluten-free, nutritious, and work perfectly as a snack. Regardless of whether you’re following a gluten-free diet for medical reasons, intolerances, or preference, it’s important to choose snacks that provide protein, fiber, and limited refined ingredients.
Easy Healthy Gluten Free Vegan Snack Recipes
Published: Sep 4, 2017 · by Demeter | Beaming Baker · As an Amazon Associate I earn from qualifying purchases.
15 Easy Healthy Gluten Free Vegan Snack Recipes : a yummy collection of easy n healthy plant-based snacks to help you get fueled! Vegan, Gluten-Free, Dairy-Free, Protein-Rich.
Happy Labor Day weekend! Hows your long, relaxing weekend going so far? I hope youve been getting all the rest, relaxation and, um, even more rest because who doesnt need that?
Since were officially in back-to-school mode now, I thought itd be high time to share some of the tastiest, easiest and deliciously healthy snack recipes from a few of my friends. Youre totally excited, be honest!
If youre like me, youre on a constant, endless search for the perfect snack. Then, when you find and make it, you go on the search again because: variety is the spice of life. Okay, okaaaaay, I HAD to say that. For some reason that saying has been stuck in my head like crazy lately.
Maybe my mind is trying to tell me something. Hmm
Quick, lets change the subject before I get to that goshdarn thinking again . Sooooo snacks!
Whats your favorite kind? Bites, bars, muffins, um candy?? Oooh, yummy! Let me know what snack youre always craving, so I can whip up a few recipes and, if theyre on point, share with yall!
In the meantime, are you ready to do this? Lets get our snack on! Hooray for 15 Easy Healthy Gluten Free Vegan Snack Recipes!
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Apples & Your Favorite Nut Butter
Slice up your favorite variety of apples and dip in nut butter. Use whatever nut butter you like the most peanut, almond, cashew, etc.
My local grocery store has a peanut butter dispenser that crushes peanuts into a container in the bulk area of the store, which I love, because its just nuts and no added sugar.
Read on: Is peanut butter gluten-free?
Does Gluten Have Any Benefits
Living a gluten-free lifestyle has a lot of people wondering about the underlying effects that this dietary change has on their bodies. After all, gluten is one of the only sources of protein found in food that is completely indigestible.
The body needs some nutrients that it cannot digest, such as dietary fiber, but does that inherently mean that gluten has hidden benefits that people on the gluten-free diet might be missing out on?
While gluten has interesting effects on the texture of many of our favorite foods and snacks, making them chewier or keeping the ingredients together, there is no evidence that gluten itself has any benefits to the body.
Unless you have Celiac disease or a gluten sensitivity, there is no reason for you to switch to a gluten-free diet, and likewise, there is no detriment for individuals with these health conditions to worry about a lack of gluten in their diets.
Also Check: Gluten Intolerance Foods To Avoid
