What Popular Treats Are Gluten-Free? A Guide to Sweet and Savory Snacks

November 11, 2025 •

4 min read

People who follow a gluten-free diet must avoid foods made with wheat, rye, and barley, which includes many traditional treats. Fortunately, there are many delicious and popular alternatives that are naturally gluten-free or specifically formulated to be safe. This guide explores what popular treats are gluten-free, helping you satisfy your cravings confidently.

Quick Summary

Many popular candies, ice creams, and snacks are naturally gluten-free or available in certified versions. It is essential to read labels for hidden gluten ingredients, watch for cross-contamination risks, and identify reliable brands for safe treats.

Key Points

Read Labels Diligently: Always check ingredient lists and look for "Certified Gluten-Free" symbols, especially on packaged treats, to ensure they are safe.
Choose Plain Over Flavored: Unflavored snacks like classic potato chips, popcorn, and nuts are generally safer, as flavors often contain hidden gluten.
Be Wary of Cross-Contamination: Shared production lines, equipment, or fryers can expose a product to gluten, making certification important for those with celiac disease.
Know Your Candy and Chocolate: Many popular candy brands offer safe options (e.g., Tootsie Rolls, Skittles), and pure chocolate is gluten-free, but additives or wafers can add risk.
Consider Homemade Treats: For ultimate control and safety, homemade treats like flourless cake or fruit skewers are excellent options.
Stick to Certified Brands: For processed treats like ice cream or baked goods, reliable brands with certified gluten-free products are the safest bet.

Decoding the World of Gluten-Free Treats

Following a gluten-free diet, whether for celiac disease or gluten sensitivity, requires careful attention to ingredient labels, even for products that seem harmless. Gluten is a protein found in wheat, barley, and rye, and it can be hidden in unexpected places like flavorings, binders, and seasonings. The good news is that many beloved treats have naturally gluten-free counterparts or are produced under strict protocols to ensure safety. Understanding the risks, recognizing certified products, and knowing which treats are typically safe can make navigating your sweet and savory cravings much easier.

Candy and Confections: The Sweet Side of Gluten-Free

Navigating the candy aisle can be tricky due to potential cross-contamination or hidden gluten-containing ingredients. However, many brands are explicitly gluten-free or have no gluten-containing ingredients in their standard recipes.

Commonly Gluten-Free Candies:

Tootsie Roll Industries: This company states that all of its products, including Tootsie Rolls, Tootsie Pops, Andes Mints, and Junior Mints, are gluten-free.
Smarties: The classic, fruity-flavored Smarties candy rolls are free of gluten.
Mars Wrigley: Many products like Snickers, Skittles, Starburst, and most M&M's (peanut, milk chocolate) do not contain gluten ingredients.
Hershey's: The standard 1.55 oz milk chocolate bar is gluten-free, along with most varieties of Hershey's Kisses and Reese's Peanut Butter Cups, though seasonal shapes are often an exception.
Jelly Belly: Most jelly beans produced by the Jelly Belly company are gluten-free.

What to Watch Out For: Always check the label. Candies that include cookie, cracker, or wafer pieces, like Twix or Kit-Kat, contain gluten and should be avoided. Products with added malt, such as chocolate malt balls, are also unsafe.

Frozen Delights: Ice Cream and More

For those with a sweet tooth, ice cream is a classic treat. The base ingredients—milk, cream, and sugar—are naturally gluten-free. The risk comes from flavorings and mix-ins.

How to Enjoy Gluten-Free Frozen Treats:

Plain and Simple Flavors: Opt for basic flavors like vanilla, chocolate, or strawberry. These are typically the safest options.
Certified Gluten-Free Brands: Look for brands that explicitly label certified gluten-free options. Ben & Jerry's, for example, offers several certified flavors, and brands like Jolly Llama make certified ice cream bars and cones.
Dairy-Free Options: Many dairy-free frozen desserts from brands like So Delicious are also certified gluten-free.

Savory Snacks: Satisfying a Salty Craving

Not all treats are sweet. For savory cravings, many popular snacks can be enjoyed safely, but vigilance against cross-contamination and certain flavorings is crucial.

Potato Chips and Popcorn: Plain, classic potato chips made with potatoes, oil, and salt are naturally gluten-free. Similarly, plain popcorn is a safe and simple snack. However, flavored chips, especially those containing seasonings with wheat starch or malt vinegar, should be avoided. Check labels for brands like Kettle Brand and certain Frito-Lay products that offer certified gluten-free options.
Nuts, Seeds, and Dried Fruit: These whole foods are excellent, naturally gluten-free snack options. Just be mindful of seasoned or packaged varieties, as they can sometimes contain gluten.

Comparison Table: Gluten-Free Treat Categories at a Glance


Treat Category	Common Gluten-Free Examples	Potential Hidden Gluten	Check Label For...
Candy	Tootsie Rolls, Skittles, Starburst, Plain Hershey's Kisses, Smarties	Additives, starch fillers, certain seasonal shapes, malt flavoring, wafer pieces	"Certified Gluten-Free" symbol, ingredient list (wheat starch)
Chocolate	High-quality dark chocolate (cacao, cocoa butter, sugar)	Barley malt, fillers, cookie/wafer inclusions, shared equipment cross-contamination	"Certified Gluten-Free" mark, shared equipment warnings
Ice Cream	Plain vanilla, Ben & Jerry's certified flavors, most Talenti gelatos	Gluten-containing inclusions (cookie dough, brownies), waffle cones, shared scoops	"Certified Gluten-Free" symbol, allergen statements on the pint
Potato Chips	Plain/Classic potato chips (potatoes, oil, salt), Kettle Brand certified options	Flavored seasonings, malt vinegar, shared fryers with gluten-containing foods	"Certified Gluten-Free" mark, ingredients list (malt, wheat starch)
Marshmallows	Kraft Jet-Puffed, Dandies (vegan), Peeps	Used as an ingredient in other baked products (e.g., Rice Krispies treats with non-GF cereal)	Product packaging for definitive confirmation

Making Your Own: Homemade Gluten-Free Treats

For maximum control over ingredients, making treats at home is a great option. Many naturally gluten-free dessert recipes exist, using alternative flours or no flour at all.

Flourless Chocolate Cake: Rich, decadent, and naturally gluten-free, this is a showstopper dessert.
Homemade Peanut Butter Cups: Made with gluten-free chocolate and natural peanut butter, these are a customizable treat.
Fruit Skewers with Yogurt Dip: A refreshing and simple option, made with fresh fruit and a sweetened yogurt dip.
Energy Bites: No-bake balls made with gluten-free oats, nut butter, and mix-ins like seeds and chocolate chips are perfect for on-the-go snacking.

Conclusion

Finding delicious gluten-free treats is easier than ever, thanks to a wider variety of options in stores and countless recipes for home baking. The key to successful gluten-free snacking lies in diligent label reading, understanding common sources of hidden gluten, and being aware of cross-contamination risks. From a bag of plain potato chips to a certified gluten-free pint of ice cream or a homemade flourless chocolate cake, you can enjoy a full range of satisfying sweet and savory snacks without compromising your dietary needs. For those managing celiac disease, consulting an authoritative source like the Celiac.com website is recommended for the latest information on certified products.

Note on Cross-Contamination: Even if ingredients are gluten-free, products processed on shared equipment may pose a risk to those with high sensitivity. Look for "Certified Gluten-Free" labels for the highest assurance of safety.

Frequently Asked Questions

No, while plain potato chips are generally gluten-free, many flavored varieties use seasonings containing gluten, like malt vinegar or wheat starch. Always check the label and look for 'Certified Gluten-Free' products for safety.

Yes, pure, unsweetened chocolate is naturally gluten-free. However, many commercial chocolates contain additives like malt or have cross-contamination risks from shared equipment. High-quality dark chocolate is often a safer choice.

Many popular candies are gluten-free, including Smarties, Skittles, Starburst, and Tootsie Rolls. Most M&M's and standard Reese's Peanut Butter Cups are also safe, but exceptions exist for seasonal shapes.

Yes, many ice cream brands offer certified gluten-free flavors. The main risk comes from gluten-containing mix-ins like cookie dough or brownies and from potential cross-contamination with waffle cones. Stick to certified options and sealed tubs.

Look for specific certification marks on the packaging. Organizations like the GFCO (Gluten-Free Certification Organization) provide reliable certification, ensuring the product meets strict standards (less than 10-20 ppm of gluten).

Most major marshmallow brands, such as Kraft Jet-Puffed and Dandies (vegan), are made without gluten ingredients. However, it is always best to confirm by checking the product packaging before consumption.

Excellent naturally gluten-free snack options include fresh fruits, nuts, seeds, and plain popcorn. Trail mix made from certified ingredients is also a great choice.