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Quick Gluten-Free Snacks


Being armed with snacks will keep you from falling back on gluten-containing foods during times of hunger. We suggest stocking two key places with snacks: (1) the car, and (2) the office/school. Of course you can always carry snacks in a purse or briefcase for travel (See Travel: Packing Meals & Snacks).

In the car: Choose foods that don’t require refrigeration, and think about creating your own “emergency food kit”. You can keep a grocery bag in the backseat with a few options that you can reach for if you find yourself driving to meetings or stuck in a traffic jam. Some snacks to consider for the car:

  • Mixed raw nuts – almonds, walnuts, pecans, pumpkin seeds, cashews, etc.
  • Dried Fruit -  dried apples, banana chips, mango, pineapple, raisins
  • Snack bars
  • Jerky

In the office: If you have a refrigeration unit in your office you can stock it once a week on Monday mornings with gluten-free foods for the week. This will help when a co-worker brings in the doughnuts or bagels! If you don’t have a fridge at work, consider a small cooler that you can keep under your desk or purchasing a small fridge – it will be an investment up front but can save you money spent on eating out in the long term. Some snacks to consider at the office:

  • Slices of turkey or chicken
  • Boiled eggs and carrot sticks
  • Rice cakes and avocado
  • Protein or vegetable juices 

Prepared Foods

Having foods that are already made make living gluten-free less stressful, especially for those with a busy schedule and a family. Of course, it’s a good idea to keep prepared gluten-free foods at home, but some other places to also stock prepared gluten-free foods include: family members or friend's homes that you visit frequently, if your kids go to a daycare or a friend's house after school, and the office. Some ideas to consider:

Convenience Foods

Going on a road trip? It’s good to know what the safest gluten-free options are when you start navigating the confusing food aisles of a gas station or convenience store. We suggest always carrying a few instant soups in the car that you can add hot water to inside a gas station in the coffee/tea area. Meanwhile, don’t despair if you find yourself starving and at a gas station, here are foods to reach for:

  • Sunflower seeds or mixed nuts (check the label)
  • String cheese
  • Boiled egg
  • Pickles
  • Jerky (check the label)
  • Fruit – banana, apple, orange
  • V8 Juice
  • Snack bars
I am currently following the FODMAP diet to for easing my angry colon . going glutein free is helping also. but I am lactose intolerant too. the macaroni and cheese ideas are out for me as well as string cheese etc. do you have any snack ideas incorporating the FODMAP diet? thanks.
Check out our library article on FODMAP meals and snacks at: http://glutenfreedomproject.com/learning/topics/5225/6314. Also, if you search through the recipes or meals/snacks on the site, ingredients with FODMAPS will be labeled with a little FODMAP icon. The products in the product directory also have their label ingredients tagged with FODMAPs. Of course, always double check the actual label in case actual product ingredients have changed.