What are the best gluten and dairy free snacks?

November 23, 2025 •

4 min read

According to BeyondCeliac.org, while milk is naturally gluten-free, damage to the small intestine in celiac patients can cause temporary lactose intolerance. Many people seek out what are the best gluten and dairy free snacks for dietary reasons or to improve general well-being, with options ranging from simple whole foods to innovative store-bought alternatives.

Quick Summary

This guide provides a comprehensive list of delicious and convenient gluten and dairy free snacks, including homemade recipes and store-bought items. It covers everything from savory dips and crunchy bites to sweet treats and protein-rich options, suitable for all ages and occasions.

Key Points

Naturally Free Options: Whole foods like fruits, vegetables, nuts, and seeds are naturally gluten and dairy free, offering simple and nutritious snack solutions.
Savory and Sweet Variety: The market offers a wide range of certified store-bought options, from salty pretzels and crackers to sweet fruit bars and dairy-free yogurts.
Make Your Own Snacks: DIY snacks like roasted chickpeas, energy bites, and avocado pudding give you complete control over ingredients and nutrition.
Read Labels Carefully: Always check for 'Certified Gluten-Free' and 'dairy-free' labels, and be aware of potential cross-contamination warnings, especially for processed foods.
Prioritize Whole Foods: While packaged snacks are convenient, prioritizing whole, unprocessed foods is often a healthier and more budget-friendly approach.

For those with specific dietary needs, finding satisfying snacks that are both gluten and dairy free can be a challenge. Fortunately, the market is brimming with innovative products, and many whole foods are naturally compliant. This article explores a wide range of the best gluten and dairy free snacks, offering inspiration for every craving.

Naturally Simple and Wholesome Snacks

Whole, unprocessed foods are your best friends when following a gluten and dairy free diet. They are naturally free from common allergens and packed with nutrients.

Fruit and Vegetable Power

Fresh fruit: Apples, bananas, berries, and clementines are perfect grab-and-go options. For something different, try making fruit skewers or freezing grapes for a refreshing, sorbet-like treat.
Veggies with dips: Pair sliced cucumbers, carrots, and bell peppers with homemade or store-bought hummus or guacamole. For a sweeter take, spread nut or seed butter on celery sticks and top with raisins for classic "ants on a log".
Baked vegetable chips: Make your own crunchy sweet potato or kale chips at home. Just slice thinly, toss with a little olive oil and sea salt, and bake until crisp.

Nut, Seed, and Legume-based Options

Nuts and seeds: A handful of raw almonds, cashews, pumpkin, or sunflower seeds provides healthy fats and protein. Just be sure to check labels, as some flavored nuts contain gluten or dairy.
Roasted chickpeas: Crunchy roasted chickpeas can be customized with various seasonings, from sweet cinnamon and maple syrup to savory spices.
Nut butter combinations: Spread your favorite almond or peanut butter on apple slices, rice cakes, or celery for a filling snack.

Convenient Store-Bought Snacks

Busy schedules don't mean you have to sacrifice your dietary needs. The following pre-packaged options are widely available and certified to meet gluten and dairy free standards.

Savory and Salty Treats

Gluten-Free Pretzels: Brands like Snyder's and Glutino offer certified gluten-free pretzel sticks and twists that are indistinguishable from their wheat-based counterparts.
Popcorn: Many plain popcorn varieties are naturally gluten and dairy free. Look for brands like SkinnyPop or make your own with a microwave and a paper bag.
Crackers: Simple Mills almond flour crackers or Mary's Gone Crackers are excellent options for pairing with dips or for solo snacking.
Meat Sticks: Chomps meat sticks are a protein-rich, travel-friendly option for a savory bite.

Sweet and Satisfying Snacks

Dairy-free yogurt: Coconut, almond, or soy-based yogurts from brands like So Delicious or Kite Hill offer a creamy treat. Add fresh berries or a gluten-free granola for extra flavor.
Fruit bars: Products like That's It bars contain only fruit, while Larabars use a simple blend of fruits and nuts. Always check for nut-free options if needed.
Cookies and Granola Bars: Many brands like Enjoy Life, MadeGood, and Partake Foods offer a wide selection of allergen-friendly cookies and granola bars.
Dark Chocolate: Pure dark chocolate (typically over 70% cacao) is often dairy free, but it's crucial to check labels for milk ingredients or shared equipment warnings.

Table: Homemade vs. Store-Bought Snack Comparison


Feature	Homemade Snacks	Store-Bought Snacks
Cost	Often more budget-friendly, especially for staples like roasted chickpeas.	Can be more expensive, reflecting specialized ingredients and production.
Control	Complete control over ingredients, portion sizes, and flavors.	Requires vigilant label-reading to avoid cross-contamination and hidden additives.
Convenience	Requires preparation time, though many options are simple and quick.	Ready to eat and perfect for travel or busy schedules.
Nutrient Density	Can be tailored to include specific nutrients like fiber and protein.	Varies by product; some are highly nutritious, while others can be high in sugar.
Variety	Limited only by your creativity and pantry staples.	Growing selection, but may not always cater to every specific taste or texture preference.

Homemade Snack Recipes

Making your own snacks ensures you know every ingredient that goes into them. Here are a few simple recipes to try at home.

Roasted Maple Cinnamon Chickpeas

Ingredients: 1 can chickpeas (rinsed and drained), 1 tbsp maple syrup, 1 tsp cinnamon, a pinch of salt.
Instructions: Pat chickpeas completely dry. Toss with maple syrup and cinnamon. Spread on a baking sheet and roast at 400°F (200°C) for 20–30 minutes, or until crunchy.

No-Bake Energy Bites

Ingredients: 1 cup gluten-free rolled oats, 1/2 cup nut or seed butter, 1/4 cup dairy-free mini chocolate chips, 2 tbsp maple syrup or honey, 1 tbsp chia seeds.
Instructions: Mix all ingredients in a bowl. Roll into bite-sized balls and refrigerate for 30 minutes to firm up.

Chocolate Avocado Pudding

Ingredients: 1 ripe avocado, 2 tbsp cocoa powder, 2 tbsp maple syrup, 1/4 cup dairy-free milk (e.g., almond, coconut).
Instructions: Blend all ingredients in a food processor until completely smooth and creamy. Chill before serving.

Navigating the Grocery Store for the Best Snacks

When you're shopping, reading labels is key to ensuring a product is safe for your dietary needs. Look for certifications such as "Certified Gluten-Free" and clearly listed allergens. Be mindful of potential cross-contamination, especially if you have celiac disease. Foods that are naturally gluten-free, like nuts or seeds, may be processed on the same equipment as gluten-containing items. Many brands now specifically label their products to address this concern.

Conclusion

Living a gluten and dairy free lifestyle does not mean you have to miss out on delicious and convenient snacks. From fresh, whole foods like fruits and vegetables with dips to a burgeoning market of store-bought alternatives, the options are more plentiful than ever before. Whether you prefer making your own energy bites or grabbing a certified snack bar on the go, a little planning can ensure your dietary needs are met with satisfying and flavorful choices. Experiment with different combinations to discover your personal best gluten and dairy free snacks that keep you energized throughout the day. For more information on understanding celiac disease and a gluten-free diet, the Celiac Disease Foundation offers a wealth of resources and guidance on safe eating practices.

Authoritative Outbound Link

For more information on understanding celiac disease, including tips for navigating a gluten-free diet, visit the Celiac Disease Foundation.

Frequently Asked Questions

Individuals may require both gluten and dairy free snacks for several reasons, including celiac disease combined with lactose intolerance, certain allergies, or as a personal dietary preference to reduce inflammation and improve digestive health.

Good high-protein options include nuts and seeds, roasted chickpeas, hard-boiled eggs, meat sticks or jerky (ensure it's labeled gluten-free), and high-protein dairy-free yogurt.

No, not all gluten free products are dairy free. Many gluten-free baked goods or snacks, such as cookies or cereals, can still contain milk ingredients like whey or lactose. It's essential to read the ingredients list carefully.

Yes, kids can definitely enjoy these snacks. Many creative and fun options exist, such as fruit skewers, 'ants on a log,' fruit leathers, and dairy-free yogurt parfaits. Fun shapes and vibrant colors can make healthy eating more appealing.

To avoid hidden gluten and dairy, always read ingredient labels, looking for certified gluten-free seals. Be cautious of processed foods, sauces, and spice blends where these ingredients might be hidden. When in doubt, stick to whole, unprocessed foods like fresh fruits and vegetables.

Yes, plant-based milks and yogurts derived from sources like almonds, coconut, soy, and oats are excellent dairy alternatives. However, always check the label, as some products may contain thickeners or flavorings with dairy.

Not necessarily. While many opt for a gluten and dairy free diet for health reasons, some processed gluten-free products can be high in sugar, fat, and calories to compensate for texture. Opt for whole-food-based snacks to ensure nutritional value.