31 Dietitian Approved Wheat-Free Snacks and Recipes

Corn Zucchini Pancakes. Tatiana Fuentes/Getty Images

Living with a wheat allergy isn’t easy—if you live with one, you know this. If you’re avoiding wheat (by choice or by necessity), you know that wheat is everywhere in our food supply and hard to avoid. Not only do you need to know where the wheat is hiding, you also must be aware of the nutritional pitfalls of going wheat-free, like how to find fiber-rich food alternatives.

So, to make life a bit easier, I have pulled together some wheat-free snacks for you.

The first 15 snacks are ones you can quickly and easily pick up in the grocery store. They are great in a pinch! Make sure to read the ingredients label to make sure the product is wheat-free.

The next 16 snacks include recipes. The best part about these snacks are that they come from dietitians! So, not only are they wheat-free, but they are healthy too. Some of my dietitian colleagues have shared inspiring, healthy snacks you may not have thought of making! Take a look at them and pick out one or two (or more) to try—you won’t be sorry! 

You will see highlighted links to their websites where you can find the recipe. These healthy wheat-free snack recipes will take your snacking (and possibly your health) to a whole new level!

15 Easy Grab-n-Go Wheat-Free Snacks


Mixed nuts

Dried fruit

Individual cups of canned fruit

Fresh fruit

Broth (made from bouillon cubes)

Rice noodle cups

Peanut butter and rice cakes

Applesauce cups

100% fruit juice

Hard boiled egg

Tomato or V8 juice

Orange juice

Fresh veggies with hummus


Check out my other healthy food allergy-friendly snack ideas.

15 Homemade Wheat-Free Snacks

Veggie and Bean Quinoa Bites

Veggie & Bean Quinoa Bites are packed with protein from quinoa, chickpeas, eggs, and cheese and full of nutrients from a colorful array of vegetables!

Store them in an airtight container or freeze for a quick lunch or snack. Find the recipe here.

Orange-Scented Spiced Nuts

Sweet and spicy nuts are a perfect addition to salads and make for a great on-the-go snack. You can find out how to make them here.

Sugar-Free Gluten-Free Lemon-Nut Sandies

Who doesn't want a cookie for snack-time every now and then? Skip the store-bought version and try this recipe instead.

Almond Zucchini Muffins

Great for breakfast, too! Freeze these to keep them fresh for a quick and tasty snack. Get the recipe here.

Homemade Granola (oats, coconut, almonds and honey)

Why pay premium prices when you can make this simple wheat-free granola?

Gluten-free Mini Rice Cake Stacks

Kids and adults alike will love these ‘stacks’ –they are loaded with color and flavor! Find out how to make them here.

Tex Mex Bean Dip

Try this healthy riff on the popular seven-layer dip, served in miniature cups. Perfect for a snack or even as a party appetizer. This easy recipe is located here.

Olive Oil Popcorn with Truffle and Rosemary

Popcorn is a popular crunchy snack, but this recipe takes snacking to a whole new level!

Besan (Chickpea flour) Crackers

Have you made these? Using a bean flour base, and offering up a tasty alternative for the standard wheat-based cracker, you may never buy another boxed wheat-free cracker again! Get this recipe here

Banana, Peanut Butter, and Oat Protein Bars

They’re chewy, nutty and subtly sweet. Think of baked oatmeal with a little added protein. Make these protein bars ahead of time—perfect for your athlete on the run. Find out how to make them here.

Coriander-Spiced Roasted Chickpeas

The perfect crunchy snack that won’t weigh you down--seriously. Recipe located here.

Gluten-Free Peanut Butter Garam Masala Cookies

A soft and chewy cookie with a hint of garam masala spice…oh yes, life is nice with a touch of spice! Get this recipe pronto!

Gingerbread Energy Bars

Try this homemade Larabar copycat. Never pay top dollar again! Recipe here.

Sweet Potato Banana Bites

Sweet Potato Banana Bites are wheat-free, easy to make, and they make a great snack for both kids and adults!

Baked Asian Chicken Rice Balls with Cheddar

Adding ketchup to rice is a bit strange, but it is quite an acceptable and popular addition to many Asian dishes, as it provides a nice sweet yet tart element which Koreans LOVE! Add this new recipe  to your collection.

Wheat-Free Corn Zucchini Pancakes

These gluten-free corn zucchini pancakes are a perfect way to use up frozen leftover summer corn and zucchini that may still be growing in the garden (or still available at the market). Check out the recipe here.

Cooking wheat-free grains to have on hand for a healthy snack is always another option. What’s your favorite wheat-free snack?

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