51 Healthy Gluten Free Dairy Free Snacks To Eat Now

Are you looking for healthy snacks – to buy or to make – that are both gluten-free and dairy-free? Look no more.

Thanks to my years of healing and overcoming illness and having two picky teens at home, I’ve researched tons of gluten free dairy free snacks for you. Below, you will find both the easy click and the quick recipe.

Avoid the crap and get these healthy gluten free dairy free snacks in your belly!

Key Takeaways

• Check labels – if you get gutsy and stray from this list, always check your labels for hidden allergens and unhealthy ingredients.
• Fruit and veggies are more fun and tasty than you think.
• Gluten-free flour and dairy-free milk have revolutionized what’s available for a healthy snack.
• Save this list for both store-bought and homemade recipes.

Healthy Gluten and Dairy-Free Snacks for You

I’ve divided this list into these Snack Categories, the first five categories being storebought, and the last two categories include recipes you can throw together quickly.

• Chips and Crackers
• Cookies
• Fruit Snacks
• Popcorn
• Granola
• Adrenal Healthy Snacks
• Homemade Hummus, Smoothies, Nuts and More

Chips and Crackers

1. Simple Mills Veggie Pita Crackers

These are oh-so-good with some hummus (see below!)

2. The Good Crisp Company, Original Flavor

Only 6 ingredients, all of which you can pronounce.

3. Jackson’s Sweet Potato Chips

Avocado oil (yes!), sea salt and sweet potatoes. No really. Super tasty!

4. Boulder Canyon Avocado Oil Potato Chips

Simple and tasty. You won’t miss the highly processed oil that can run your car one bit.

5. Simple Mills Organic Crackers

It tastes better than the Gluten Thins; the ingredients are real.

6. Siete Grain Free Potato Chips

Another 3 ingredient chip from a company that knows how to heal from illness.

7. Siete Grain Free Tortilla Chips

Sneak these into the restaurant when you need to avoid corn; it’s worth it.

8. Siete Grain Free Chipotle BBQ Chips

Full Disclosure: these are addicting, but there is no need for too much guilt.

9. Siete Churro Strips

There are so many good things to say, but I mostly love these more than a trip to Disneyland.

10. 34 Degrees Snaps, Everything

Honestly, these are fragile but so flavorful. Also found on Thrive Market.

11. 34 Degrees Snaps, Sea Salt

Light and lovely, also on Thrive Market.

12. Enjoy Life Sea Salt Lentil Chips

Free from 14 allergens!!! Your kids won’t notice the difference.

Cookies

13. Simple Mills Sweet Thins, Honey Cinnamon

I recently served these at a party, and everyone had to know where I got them. The ingredients are truly simple, and ingredients you may have in your cabinet!

14. Simple Mills Crunch Cookies

These are crunchy little bites of joy. Warning: teens will finish a box in one take.

15. Simple Mills Cocoa Cashew Creme

The texture isn’t quite like the black and white cookies we all know and love, but the ingredients make them worth it.

16. Simple Mills Creamy Peanut Butter

Another treat for those of us that must be dairy and gluten-free, yet you won’t feel like you’re missing anything.

17. Made Good Cookies

I feel like I need to scream this: THEY HAVE VEGGIES IN THEM! And they taste great!

18. Made Good Crispy Squares

Even my teens get excited when these show up; they say they feel like a kid again.

19. Siete Mexican Shortbread Cookies

I love everything from Siete because they get healing ingredients don’t have taste bad.

20. Siete Mexican Wedding Cookies

The comforting, sweet tradition for your cookie jar.

21. Ona Cinnamon Raisin Cookies

Secret: I hide these cookies way in the back of the cabinet. They are full of healthy ingredients and great to pair with my morning cup of tea.

22. Enjoy Life Chocolate Chips

You never need to go back to cheap, allergen-laden chocolate chips again, as these taste just as good as the rest.

Fruit Snacks

23. That’s It Fruit Bars

You will always find me with a good stash of these; everyone appreciates it during a hangry moment.

24. Bear Real Fruit Rolls

These remind me of my own school lunches but with actual fruit.

25. That’s It Apple and Date Bars

Dates add a little more for longer satisfaction.

26. Go Go Squeez

Yes, the teens still suck these down, and without “natural” flavors.

27. That’s It Organic Crunchables

These are like little healthy candies, great on oatmeal too.

28. Bare Apple chips

You can’t go wrong chomping on these; it satisfies the crunch needs.

29. Mavuno Harvest Organic Dried Mango

I could go crazy on these while blogging, and it’s fine if I do.

30. Mavuno Harvest Organic Banana

Another amazing oatmeal topper, but great on the go too.

31. Mavuno Harvest Organic Tropical Mix

The kids do fight over these, and love to hate it when I say nature’s candy.

32. Mavuno Harvest Organic Pitted Dates

Once you get past what they look like, they are so so good for you. Chopping up and put over salads is my favorite thing.

33. Rind Straw-Peary

Unfortunately, these are gone too soon in my house, but the peel gives so many extra nutrients.

34. Sweet Nothings x Rind Snacks

I whisper these sweet nothings into my belly as an afternoon snack.

Popcorn

35. Lesser Evil Himalayan Pink Popcorn

This used to be called “mom’s popcorn” until they tried it.

36. Lesser Evil Himalayan Sweetness Popcorn

The level of sweetness in this is “just right”.

Granola

37. Made Good Granola Minis

Once again, many great ingredients packed into each little ball. So good for hikes.

38. Bobo’s Oat Bars

Tastes homemade and filling!

Adrenal Health Snacks

The next few snack combinations are thanks to Medical Medium Info.

Why care about our adrenals? If you’re suffering from chronic autoimmune, neurological, or other types of diseases, you might also be suffering from adrenal stress.

The same goes for living a high-stress, always-on lifestyle; living this way is taxing to your adrenals. In both cases, it’s crucial to “graze” and get a satisfying snack every 1-2 hours.

39. Apple, celery, dates

40. Orange, avocado, spinach

41. dates, banana slices, romaine

42. coconut water, banana, spinach

43. apples, dates, kale

44. grapes, banana, red leaf lettuce

Homemade snacks – Hummus, Smoothies, Nuts and More

45. Oil Free Hummus

• 

  Oil Free Hummus

  Make this quick and easy oil free hummus in your blender in under 10 minutes. Yes, oil-free! Skip all the nasty ingredients from the store, save a ton of money, and make this healthy dip yourself. Pack it for work, impress your guests with a healthy veggie platter, or give it to the kids for an after-school snack, and everyone will be happy.

46. Mango Spinach Smoothie

• 

  Mango Spinach Green Smoothie

  This refreshing smoothie provides important vitamins, minerals, and other essential nutrients. Packed with potassium, magnesium, manganese from mangoes, vitamins C and B, and E from spinach, this smoothie is an ideal breakfast choice.  The added barley grass juice powder contains multiple vitamins, iron, calcium, and more.  Get it in your belly!

47. Very Berry Cherry Smoothie

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  Very Cherry Berry Smoothie

  Get your morning going and start the day by blending up an energizing Very Cherry Berry Smoothie. This tasty beverage contains antioxidants from various berries; the cherries are excellent for your mood. Leafy greens give you needed electrolytes, and the spirulina is protein-packed. With its vibrant color and combined health benefits, this smoothie kicks off mornings in great spirits!

48. Wild Blueberry Dragon Smoothie

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  Wild Blueberry Dragon Smoothie

  The combination of wild blueberries with dragon fruit makes this fruit smoothie your liver’s dream come true.  Our liver’s health is the key to overcoming chronic symptoms and conditions; feel free to have this one daily and watch the magic happen.

49. Spiced Pecans

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  Spiced Pecans (Vegan & Easy!)

  Easy, egg-free spiced nuts that make healthy snacks, toppings or gift that you and yours will crave. I have made a version of this spiced pecans recipe countless times, and honestly, every batch seems to be the “best batch.” Pecans are a source of vitamins and minerals like zinc, manganese, calcium, and iron. These tree nuts are an immunity booster.

50. Roasted Pumpkin Seeds

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  Maple Roasted Pumpkin Seeds

  Pumpkin seeds aren’t just for fall anymore! These maple roasted pumpkin seeds are not only easy but make great snacks, salad toppers, and soup toppers, and they are even perfect in your next grain bowl.

51. Garlic Herb Fries

• 

  Garlic Herb Fries

  If you’re looking for a quick and healthy go-to on a crispy garlic herb fries recipe without all the added ingredients and highly processed oils you get at restaurants or in the frozen aisle, you’ve come to the right place. If you’ve got kids (even processed-food-loving teens), they will fight over finishing these.

Why Gluten-Free?

Gluten in wheat, barley, and rye can trouble some people. Here’s why going on a gluten-free diet might be your ticket to feeling fantastic:

1. Celiac Disease: For people with this disease, gluten can damage the small intestine. Going gluten-free is not a choice but a necessity for their well-being.
2. Gluten Sensitivity: Even if you don’t have celiac disease, some people are sensitive to gluten, experiencing discomfort, bloating, and fatigue. Going gluten-free can alleviate these symptoms and boost overall well-being.
3. Other Autoimmune Conditions: Consumption of gluten products can worsen or even trigger other autoimmune conditions such as MS, Hashimotos, Fibroids (my own most significant condition), and many others.

Why Dairy-Free?

Ditching dairy isn’t just for lactose-intolerant people. Here’s the lowdown on why some folks prefer to skip the milk and cheese:

1. Lactose Intolerance: Some people lack the enzyme to digest lactose, leading to digestive woes. Going dairy-free is a practical solution to sidestep these issues.
2. Allergies: Dairy and other food allergies can cause various symptoms, from hives to more severe reactions. For those with dairy allergies, eliminating dairy from the diet is crucial for preventing adverse health effects.
3. Inflammation: Dairy can contribute to inflammation in some. Going dairy-free may be a choice to reduce inflammation and promote overall health.
4. Pathogen Fuel: Many viruses and bacteria we come across can thrive not only on the condition that dairy can contribute to (inflammation) but to dairy itself. Removing dairy from your diet can help your body heal from these invaders.

Navigating Gluten Free, Dairy Free Snack Aisles

I could not be happier with the increase in the gluten-free section at my local grocery stores. Five years ago, it was limited to a few items from the same brand. Now, we have many options supporting a dairy-free or gluten-free diet – and in nearly every section of the store.

But that only sometimes means the things labeled dairy-free or gluten-free are good for you. Some serious things to watch out for regarding gluten-free and dairy-free eating are listed below.

Locating Certified Gluten Free Products

If you’re serious about gluten-free, look for certified gluten-free items. You will know if you see the following logo:

Not all products labeled “gluten-free” are certified. A product may not certified gluten-free because of possible cross-contamination. If you have celiac disease, you will want to know that your product is safe. Some items marked “gluten-free” can still contain traces of gluten due to cross-contamination with other foods created in the same facility.

Discovering Dairy-Free Delights

If you’re following a dairy-free eating plan, it doesn’t have to be the end of the world. Delicious dairy-free snacks exist and are easy to find. But you will need to check your labels for this as well.

Certified Vegan label can also help you know if you’re having actual dairy-free snacks; this label here is one to watch for:

Harmful Ingredients to Watch Out For

When embracing a gluten-free, dairy-free lifestyle, you must read each food label to ensure your gluten-free, dairy-free journey is wholesome and free of unwanted surprises.

Steer clear of these ingredients that may be lurking in your gluten-free, dairy-free foods:

High-Fructose Corn Syrup (HFCS): HFCS, a common sweetener, has been linked to various health issues. Consuming it in excess may contribute to obesity and an increased risk of heart disease. Opting for natural sweeteners over HFCS supports better overall health and helps maintain stable blood sugar levels.

Casein: Derived from milk, casein can be problematic for dairy-free people. Even in small amounts, it can trigger allergic reactions or digestive issues in individuals with dairy sensitivities or allergies.

Maltodextrin: Often used as a thickener or filler in processed foods, maltodextrin can cause a rapid spike in blood sugar levels. Avoiding maltodextrin is wise for those aiming to manage blood sugar.

Artificial Sweeteners: Despite their low-calorie appeal, artificial sweeteners like aspartame and sucralose have potential health concerns. Studies suggest a link between artificial sweetener consumption and adverse effects on metabolism, gut bacteria, and weight gain.

Modified Food Starch: This ingredient is a thickening or stabilizing agent in processed foods. I can come from corn, potatoes, or wheat; the ambiguity in labeling can be a concern for gluten-free people.

Soy: Soy is a common allergen; most soy is GMO. Look for a certified non-GMO label on anything containing soy.

Nutritional Yeast: This is hard because this additive is in nearly all dairy-free “cheese” snacks. Unfortunately, nutritional yeast can contain MSG, a harmful preservative, and cause other health concerns.

Fruit Fear

We have learned to avoid fruit for too long because it has “too much sugar.” Many fad diets and plans equate the glucose in fruit to the sugar in candy. It’s simply wrong. Fresh, frozen, or dehydrated fruits are a great snack and can provide the key to healing and reversing illness.

That’s right, fruit sugar is not like other sugars. Sugar from fruit is good for you and is an essential fuel for our bodies and brains.

Plus, with these sweet snacks, you get the benefit of essential vitamins which boost the immune system. Fresh fruit is a delicious – and nutritious – way to support your overall well-being.

Fast Fruit Facts

1. Apples: Apples are crunchy treats, rich in fiber and antioxidants, promoting heart health and aiding digestion.
2. Banana: Ripe bananas are a potassium-packed energy booster, supporting muscle function and providing a quick, natural fuel source.
3. Orange: Oranges are bursting with vitamin C, bolstering the immune system and contributing to radiant skin.
4. Grapes: Grapes are bite-sized bundles of antioxidants, supporting heart health and offering a sweet, natural treat.
5. Blueberries: Blueberries are rich in fiber and vitamins, promoting brain health and contributing to a strong immune system.
6. Melon: Melons, like cantaloupe and watermelon, are hydrating fruits packed with vitamins A and C, refreshing and beneficial for skin health.
7. Strawberries: Juicy berries contain vitamin C and antioxidants, enhancing heart health and supporting glowing skin.
8. Mango: Mango is abundant in vitamin A and fiber, contributing to eye health, digestive well-being, and even better sleep.

Veggie Power

Vegetables are the unsung heroes of a wholesome diet. The antioxidants in vegetables combat oxidative stress and inflammation, reducing the risk of chronic diseases.

Incorporating a variety of colorful veggies gives you a diverse amount of nutrients and minerals, promoting optimal functioning of organs and systems. Leafy greens provide iron and folate, essential for energy production and cell repair.

The fiber in vegetables supports digestive health. From the immune-boosting properties of garlic to the skin-loving vitamins in sweet potatoes, incorporating a variety of vegetables ensures a well-rounded and nourishing diet.

Fast Veggie Facts

1. Cucumber: Cucumbers are a hydrating veggie, offering a refreshing snack loaded with vitamins and minerals.
2. Sugar Snap Peas: Snap peas are a crunchy, fiber-filled snack with vitamins A and C, promoting healthy skin and immunity.
3. Baby Carrots: Baby carrots are convenient and promote eye health and a satisfying crunch.
4. Kale Chips: Kale chips also offer a crisp chip texture while having a ton of vitamins, especially A and K.
5. Bell Peppers: Bell peppers are colorful and crunchy veggies, high in vitamin C, promoting immune support and healthy skin.
6. Grape Tomatoes: Grape tomatoes are bite-sized flavor bursts rich in lycopene, promoting heart health and protecting against inflammation.
7. Jicama: Jicama is a sweet and crisp root vegetable, high in fiber and vitamin C.
8. Potatoes contain an essential amino acid, lysine, that helps our liver do its many jobs while also helping the gut biome.

Getting Nutty

In small amounts, nuts may reduce the risk of chronic diseases. And they make an easy, delicious snack.

Cashews: Cashews are a kidney-shaped wonder, delivering a dose of iron for energy and supporting bone health with their high magnesium content.

Pistachios: Pistachios, with their healthy fats and antioxidants, contribute to heart health.

Almonds: Almonds are nutrient-packed, offering vitamin E for skin health, fiber for digestion, and healthy monounsaturated fats for heart well-being.

Pecans: Pecans are rich in antioxidants and have anti-inflammatory properties.

Walnuts: Walnuts stand out for their omega-3 fatty acids, supporting brain health and potentially reducing the risk of cognitive decline.

Quick Homemade Trail Mix idea: choose your favorite raw nuts, dried fruit, banana chips, and seeds and package them into snack bags or containers. This way, you always have something healthy to grab to satisfy you. Look for options without added sugars or oils.

Dairy-Free Milk

Cashew and almond milk have become a game-changer for those seeking a dairy-free lifestyle. These plant-based milks are a versatile dairy-free substitute with a naturally creamy texture and subtle nutty flavor.

Oat milk, a rising star in gluten-free dairy alternatives, stands out for its smooth texture and mild, slightly sweet taste. And it’s perfect for those with soy or nut allergies. It’s even considered a great source of B vitamins and may lower the bad cholesterol.

Gluten-Free Flours

Gluten-free flours have surged in popularity and are perfect for those with food allergies or a preference for gluten-free options. Many of the snacks listed above contain almond flour.

Gluten-free flours are crafted from alternatives like rice, almond, coconut, or tapioca, are versatile, and cater to many culinary needs without sacrificing taste or texture. From almond flour’s nutty richness to the lightness of rice flour, gluten-free flours empower culinary creativity, allowing everyone to savor the joy of delicious, gluten-free creations.

Summary

Ultimately, staying on a gluten-free and dairy-free diet doesn’t have to mean missing out on satisfying snacks. Bookmark this list of gluten free dairy free snacks for updates. From store-bought packaged options to making your own, plenty of delicious treats are available for gluten-free and dairy-free diets. So don’t be afraid, dig in!

Frequently Asked Questions

What snacks are naturally gluten-free?

Naturally, gluten-free snacks include fruits, vegetables, nuts, and seeds, offering various delicious and wholesome options. Rice cakes are also a great gluten-free snack.

What snacks are dairy-free?

Dairy-free snacks encompass a variety of choices, such as nut-based milk, fresh fruits, veggie sticks with hummus, and dairy-free yogurt, providing tasty alternatives for those with lactose sensitivities.

What not to eat on a gluten-free, dairy-free diet?

Avoid alcohol and foods containing wheat, barley, rye, and dairy products; avoid processed snacks and condiments with hidden gluten and opt for whole, unprocessed foods.