What Snacks Are Vegan and Gluten-Free? A Guide to Delicious, Safe Treats

October 28, 2025 •

4 min read

According to a 2024 survey, an estimated 5% of the US population follows a vegan diet, with a significant number also managing gluten sensitivities. Navigating the snack aisle can be challenging with these dual restrictions, but a surprising number of delicious options exist for those searching for what snacks are vegan and gluten-free. This guide will help you discover an array of compliant treats, both homemade and store-bought, to satisfy every craving.

Quick Summary

This guide provides extensive options for vegan and gluten-free snacks, including fresh produce, convenient store-bought products like puffed chickpeas and specific pretzel brands, and simple DIY recipes like energy bites. It highlights both naturally compliant and specially formulated items, ensuring safe and satisfying snacking.

Key Points

Naturally Compliant Snacks: Many simple, whole foods like fresh fruits, vegetables, nuts, and seeds are naturally vegan and gluten-free, providing easy and nutritious snack options.
Smart Store-Bought Choices: The market offers numerous pre-packaged, certified vegan and gluten-free snacks, including roasted chickpeas, certain pretzel brands, and energy bars, but careful label reading is essential.
Simple Homemade Recipes: Preparing snacks at home, such as chia seed pudding or roasted edamame, gives you full control over ingredients and can be cost-effective.
Versatile Dips and Spreads: Hummus, guacamole, and various plant-based nut butters are excellent vegan and gluten-free additions to pair with veggies or rice cakes.
Variety is Key: Mixing homemade and store-bought options ensures a diverse snacking experience that fits both dietary restrictions and busy lifestyles.
Check Labels for Certifications: Always look for 'Certified Vegan' and 'Certified Gluten-Free' logos on packaging to avoid cross-contamination and hidden animal products.

Naturally Vegan and Gluten-Free Snacks

Many of the best and simplest snacks are naturally compliant with both a vegan and gluten-free diet. These whole-food options are often the most nutritious and easiest to prepare.

Fresh and Dried Fruits

Fresh fruits are a cornerstone of healthy snacking and are always vegan and gluten-free. Options like apples, bananas, berries, oranges, and grapes are portable and require no preparation. Dried fruits like raisins, dates, mangoes, and apricots also make excellent, energy-dense snacks. Medjool dates, in particular, can be stuffed with nut butter for a decadent and satisfying treat. Always check the ingredients on packaged dried fruit to ensure no added sugars or preservatives that may not be suitable.

Vegetables with Dips

Crunchy vegetables paired with a vegan dip are a refreshing and satisfying combination. Hummus, made from chickpeas, tahini, lemon juice, and spices, is a classic choice and naturally gluten-free and vegan. Serve it with cucumber slices, bell pepper strips, carrots, or snap peas. For a different flavor profile, guacamole made from mashed avocado, lime juice, and spices is another superb option. You can also find vegan, dairy-free ranch dips at many grocery stores.

Nuts and Seeds

Nuts and seeds are nutritional powerhouses, packed with protein and healthy fats. A simple handful of almonds, walnuts, cashews, or pistachios can curb hunger and provide a quick energy boost. You can also combine them with dried fruit for a homemade trail mix. Sunflower seeds and pumpkin seeds are great nut-free alternatives and work well in trail mixes or sprinkled on salads. Always opt for plain, unsalted varieties to avoid hidden ingredients.

Convenient Store-Bought Options

For those busy days, the market offers a growing selection of pre-packaged snacks that are both vegan and gluten-free. Always double-check the labels for certifications and cross-contamination warnings.

Puffed and Roasted Snacks

Brands like Hippeas and The Good Bean offer puffed snacks and roasted chickpeas made from legumes, providing a crunchy, savory alternative to traditional potato chips. These come in various flavors and are typically clearly labeled. Another popular option is seaweed snacks, which are naturally vegan, gluten-free, and low-calorie. Veggie straws and chips from brands like Sensible Portions are also widely available, but ensure you select flavors without dairy powder.

Crackers and Chips

Finding gluten-free and vegan crackers is easier than ever. Brands such as Simple Mills and Mary's Gone Crackers offer a range of products made from almond flour or seed blends. For chips, look for grain-free tortilla chips made from cassava flour, such as those from Siete, which are a safe bet. Many simple corn-based tortilla chips and plain potato chips are also compliant, but checking the ingredient list is crucial.

Bars and Bites

Energy bars and bites are a staple for on-the-go snacking. Many brands now cater to dietary needs. Lara bars, That's It Fruit Bars, and some varieties from MadeGood are typically vegan and gluten-free, relying on whole food ingredients like nuts, seeds, and dried fruit. You can also make your own no-bake energy bites at home using rolled oats (certified gluten-free), nut butter, and maple syrup.

Homemade Vegan and Gluten-Free Snack Recipes

Making your own snacks allows for maximum control over ingredients and freshness. Many simple recipes can be made in batches for convenient future snacking.

Chia Seed Pudding

Chia seed pudding is a versatile and satisfying snack or breakfast. Simply combine chia seeds with a plant-based milk (almond, coconut, or soy) and let it sit for a few hours or overnight. Sweeten with a touch of maple syrup and top with fresh berries or nuts for added flavor and texture. For a tropical twist, use coconut milk and top with mango and coconut flakes.

Roasted Edamame

For a protein-packed and crunchy snack, roast edamame in the oven. Toss shelled edamame with a bit of olive oil and your favorite spices, like sea salt, garlic powder, or chili powder. Bake until golden and crispy. This makes a great alternative to nuts for those with nut allergies.

Avocado Toast on Gluten-Free Bread

Avocado toast is a quick and nutrient-rich snack. Use a certified gluten-free bread and top with mashed avocado, a sprinkle of salt, and a squeeze of lemon juice. For extra flavor, add a few roasted chickpeas or red pepper flakes. Several brands, like Canyon Bakehouse and Little Northern Bakehouse, offer excellent gluten-free bread options.

Comparison of Snack Categories


Snack Category	Pros	Cons	Best For
Fresh Produce	All-natural, high in vitamins, minimal processing, cost-effective	Perishable, some items may require washing/chopping	Quick, healthy, low-effort snacking
Store-Bought Puffs/Chips	Convenient, crunchy, wide flavor variety, good for travel	Can be higher in sodium and fat, need careful label checking	Satisfying cravings for savory, crunchy textures
Nuts & Seeds	High in protein and healthy fats, satiating, long shelf-life	High in calories, potential allergen for some	Sustained energy, long-term storage
Bars & Bites	Portable, energy-dense, good source of fiber	Can contain added sugars, some brands are pricey	On-the-go fuel, meal replacement
Hummus & Veggies	Protein and fiber rich, versatile, filling	Requires prep time (washing/chopping), hummus is perishable	Balanced, fresh, and savory snacking

Conclusion: Navigating Your Snacking Choices

Finding what snacks are vegan and gluten-free doesn't have to be a chore. By focusing on naturally compliant whole foods and leveraging the growing market of certified products, you can easily maintain your dietary choices without sacrificing taste or variety. Whether you prefer the simplicity of an apple with nut butter, the convenience of a store-bought chickpea puff, or the satisfaction of a homemade chia pudding, a world of delicious and safe snacking awaits.

Bonus Tip: Check out Allergy Awesomeness for extensive, well-researched lists of gluten-free and dairy-free products, which are often also vegan-friendly, making snack discovery easier.

Remember to always read labels carefully, as ingredients and processing methods can vary between brands and products. By staying informed and creative, you can enjoy a diverse range of snacks that are both delicious and safe for your dietary needs.

Frequently Asked Questions

Yes, fresh, unprocessed fruits and vegetables are always both vegan (plant-based) and gluten-free. Packaged or dried versions may sometimes contain added ingredients, so it is best to check the label for any cross-contamination warnings or non-compliant additions.

Yes, plain popcorn is naturally vegan and gluten-free. However, when purchasing pre-packaged or flavored popcorn, you must check the ingredients to ensure no butter or cheese flavorings have been added.

Yes, many brands now offer vegan and gluten-free cookies, like Simple Mills and Enjoy Life. You can also find certified gluten-free Oreos. Always check the packaging to confirm both certifications.

To make a snack more filling, focus on combining fiber and protein. For example, pair a fruit like an apple with almond butter, or have hummus with veggie sticks. Homemade energy bites are also a great option.

Sweet options include fresh fruit, fruit bars (like That's It brand), dairy-free yogurt with fresh berries and chia seeds, or homemade avocado chocolate mousse.

Websites like Allergy Awesomeness and VegInspired provide comprehensive, regularly updated lists of products that are suitable for various dietary restrictions, including options that are both vegan and gluten-free.

No, you should never assume a gluten-free product is also vegan. Many gluten-free items, like baked goods, may contain eggs, dairy, or other animal-derived ingredients. Always read the label and look for explicit 'vegan' certification.