Following a gluten free and dairy free diet opens up new adventures in the kitchen to discover an array of flavorful and nutritious snacks. When snack time cravings strike, having tasty options available can prevent you from indulging in less healthy choices. From grab-and-go energy bites to crunchy veggie chips to creamy fruit smoothies, mouthwatering snack options abound.
Healthy Habits for Snacking Adopting smart habits around snacking is key whether you’re avoiding certain foods or not. Here are some tips for healthful gluten and dairy free snacking:
- Keep a variety of fresh fruits and vegetables prepped and easily accessible. Having ready-to-go options discourages impulsive less wholesome snack choices.
- Schedule regular small meals and snacks every 3 to 4 hours to keep your blood sugar levels stable. Skipping snacks can lead to overeating later when intense hunger hits.
- Portion snacks into serving sizes ahead of time in reusable containers for grabbing quickly on the go. Pre-portioned snacks prevent mindless overeating.
- Combine satisfying foods like healthy fats, proteins and fiber-rich whole grains or fruits and veggies to fuel your body well between meals.
- Stay hydrated between snacks and meals with water and nutritious drinks like fruit-infused water, herbal tea and non-dairy milk beverages.
No-Bake Bites and Bars
Take a break from baking while still enjoying gluten and dairy free crunchy bars and luscious bites.
- Date energy bites – Mix together chopped Medjool dates, walnuts, cacao nibs, and oats. Shape into balls and coat in shredded coconut.
- Cookie dough balls – Whisk together chickpeas, peanut butter, oats, maple syrup, vanilla and chocolate chips. Form into balls and chill.
- Fruit and seed bars – Combine smashed berries with chia seeds, chopped nuts and shredded coconut. Press into bars and refrigerate before slicing.
- No bake granola bars – Stir together gluten free rolled oats, brown rice syrup, nut or seed butter, pumpkin seeds, dried cranberries, coconut and chocolate chips. Press into a baking pan to set.
Fruity and Refreshing Beverages Stay hydrated and satisfied with naturally sweet refreshments.
- Berry smoothie – Blend frozen strawberries and bananas with non-dairy milk like almond or coconut milk and flaxseed for a quick and healthy pick me up.
- Fruit infused water – Fill up a pitcher with cool filtered water. Add sliced combinations of fruits like lemon, lime, cucumber, melon and berries to add flavor. Give it time to infuse then enjoy glass after refreshing glass.
- Healthy lemonade – Squeeze fresh lemon juice into a glass. Sweeten with maple syrup and pour in ice cold water. For variety add muddled berries or orange juice as mix-ins.
Crispy and Crunchy Veggies Bake and air fry an assortment of tasty crisped veggies for snacks with skillfully seasoned salty and savory flavors.
- Curry roasted chickpeas – Toss cooked chickpeas with olive oil, curry powder and garlic powder. Roast on a sheet pan until golden brown and crispy.
- Sweet potato fries – Cut sweet potatoes into strips. Toss with avocado oil, chili powder and cumin. Bake in the oven or air fry until browned and crisp.
- Zucchini chips – Shred or slice zucchini into thin rounds. Spread on a baking sheet and sprinkle with nutritional yeast and paprika. Gluten and Dairy Free Snacks Bake until dried out and chip-like.
Whipped and Chilled Delights Cool off when warm weather hits with sweet chilly bowls of fluffy fruit creations.
- Vegan blueberry yogurt – Whip together full-fat coconut milk and lemon juice and let curdle. Fold in fresh blueberries and sweeten with maple syrup. Chill before eating.
- Mango coconut pudding – Mix together the coconut cream layer from a can of coconut milk with mango puree, coconut sugar and vanilla. Chill completely before serving.
- Banana avocado “nice cream” – Process frozen bananas and avocado with your milk of choice, like almond or oat milk, until smooth and creamy. Customize each bowl with favorite toppings like fruit, nuts or cacao nibs.
Whether preparing crunchy seed bars for on-the-go, vegetable chips for evenings in or dairy free smoothies to refresh, incorporating satisfying flavors and textures makes following a restricted diet more enjoyable. With a stash of yummy snacks waiting for you in the fridge or freezer based on wholesome ingredients, the absence of gluten and dairy is easily forgotten.
