Gluten Free Dairy Free Snacks: 20 Options for Kids & Adults
by Ana Reisdorf, MS, RD
Key Takeaways
Eating gluten-free and dairy-free doesn't mean boring. There are plenty of delicious, satisfying snack options for both kids and adults.
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Whole foods like fruits, vegetables, nuts, seeds, and meat sticks are naturally gluten-free and dairy-free, making them easy, no-label-reading-required choices.
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Chomps meat sticks are a standout portable option, delivering 10+ grams of protein with zero sugar and no gluten or dairy ingredients.
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There are plenty of packaged gluten-free, dairy-free snacks worth keeping on hand, including Larabars and YumEarth Gummy Bears, for when you need something quick.
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Homemade options like energy balls, chia pudding, and overnight oats are simple to prep and easy to customize to your taste and dietary needs.
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Reading labels, rotating your snack options, and keeping shelf-stable backups on hand makes sticking to a gluten-free, dairy-free routine a lot more manageable.
Gluten-free, dairy-free snacks, free from ingredients like wheat, milk, cheese, and butter, have become more widely available due to an increased consumer preference. Which means finding the best gluten and dairy-free snacks is easier than ever. It’s really about discovering high-quality swaps and familiar products that you truly enjoy.
Not only is this category of snacks helpful for kids and families who need options for allergies or intolerances, but also for busy adults who just want something simple and healthy for their busy schedules.
Whether you are managing Celiac disease, lactose intolerance, or simply want to feel your best, having a diverse list of gluten and dairy free snacks means you never have to settle for a boring bite. Some people just enjoy the variety offered by gluten-free and dairy-free snacks.
Below, discover the 20 best gluten-free, dairy-free snacks that are either whole foods-based, packaged and easy, or homemade, and all simple to add to any lifestyle.
Whole Food Gluten Free Dairy Free Snacks
Let’s start with whole-foods-based options that fall into this category. Naturally gluten and dairy-free snacks like these have been minimally processed, retaining many of their original benefits and offering a nice nutritional bang for your buck without a bunch of additives you don’t necessarily want:
Meat Sticks
Chomps meat sticks are compact, portable, and satisfying. Each stick provides around 100 calories and 10+ grams of protein, whether you choose Original Beef or Salt & Pepper Venison.
For even more well-rounded gluten and dairy-free snacks, pair a Chomps stick with nuts or fruit.
Fresh Fruits
As naturally gluten-free, dairy-free snacks, fruits are especially rich in vitamins and minerals. They’re also a great source of fiber, which helps slow digestion, promote regularity, and keep you fuller for longer. Plus, colorful fruits are one of the best ways to get antioxidants, natural compounds that help protect your cells.
Some delicious, healthy fruits include apples, oranges, grapes, berries, pears, peaches, bananas, and pineapple.
Try these gluten and dairy-free snacks featuring fruit:
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Chopped up and used to top pancakes
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Bananas or apples with nut butter
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Added to smoothies
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Tossed into oatmeal or plant-based yogurt
Vegetables
Another incredible source of fiber, vitamins, minerals, and antioxidants, vegetables are low in calories and high in nutrition. The more color, the better, as each offers something unique.
Try adding vegetables to your menu several times a day, including leafy greens, potatoes, sweet potatoes, mushrooms, peppers, broccoli, cauliflower, and carrots.
Here are some ways you can use them to make healthy gluten-free, dairy-free snacks:
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Sliced veggies with hummus or guacamole
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Chopped and added to a small salad with nuts and legumes
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Add leafy greens to a smoothie
Nuts and Seeds
Small and mighty, nuts and seeds are some of the most nutrient-dense gluten-free and dairy-free snacks. They’re full of protein, fiber, and healthy fats, as well as vitamins, minerals, and antioxidants.
Popular varieties include almonds, cashews, walnuts, pistachios, pecans, pumpkin seeds, sunflower seeds, chia seeds, and hemp hearts. As versatile and convenient sources of energy, nuts and seeds are among the best gluten and dairy free snacks.
Add nuts and seeds to gluten-free, dairy-free snacks like:
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Trail mix with nuts, seeds, and dark chocolate pieces
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Toss them into batter for banana bread or oatmeal
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Try almond butter on gluten-free toast with chia seeds
Dried Fruits
Dried fruits are convenient, on-the-go gluten and dairy-free snacks. They offer a concentrated source of energy and a natural sweetness. Some common dried fruits include raisins, apricots, cranberries, pineapple, banana chips, cherries, and mango.
These pair well with plant-based yogurt or nuts, or with a mixed green salad. You might even add some dried cranberries to a veggie and protein wrap sandwich.
Popcorn
There’s a spectrum when it comes to the nutritional value of popcorn. For instance, movie theater popcorn is often laden with butter flavoring, whereas air-popped popcorn allows you full control over what else is added.
Popcorn overall is a great gluten-free, dairy-free snack; just pay attention to what has potentially been poured over it. Try topping it with gluten-free nutritional yeast for a "cheesy" flavor without the dairy!
Rice Cakes
Rice is naturally gluten-free and low in calories, while still providing some fiber. Try rice cakes with peanut butter, non-dairy cream cheese, or avocado.
Gluten-Free Dairy-Free Snacks to Buy
It’s also helpful to have some shelf-stable snacks stored in your kitchen to grab at your convenience. Fortunately, there are many gluten-free, dairy-free snacks you can purchase, such as:
Chomps Original Beef Sticks
Made from 100% grass-fed beef with 10g of protein and zero sugar, these Chomps Original Beef Sticks provide a savory, satisfying snap that is naturally gluten-free and dairy-free.
Shop Chomps Original Beef Sticks
Chomps Turkey Sticks
Chomps turkey sticks offer a flavorful boost of 12g of protein. Like all Chomps meat sticks, they come in a convenient format for anyone seeking gluten-free and dairy-free snacks.
Chomps Chicken Sticks
With zero grams of sugar and a satisfying snap, these chicken sticks are the perfect portable addition to your rotation of gluten-free, dairy-free snacks.
Larabar
Most Larabars are made with only 2-7 ingredients, based on dates and nuts.
YumEarth Gummy Bears
When you’re craving something sweet, reach for YumEarth Gummy Bears, which are made with rice syrup, cane sugar, and apple juice concentrate.
Homemade Gluten and Dairy-Free Snacks
Making your own gluten and dairy-free snacks doesn’t have to be complicated or expensive. Here are some great ideas that fit the bill:
Energy balls
These are great gluten-free, dairy-free snacks for a quick pick-me-up or to satisfy a sweet tooth. Made gluten-free with oats.
Mini muffins
A gluten-free flour blend and non-dairy components make for simple, healthy muffins.
Try these pumpkin chocolate chip mini muffins.
Banana bread
Mashed bananas with a gluten-free flour mixture do just the trick.
Grab this tasty banana bread recipe.
Veggie chips
Crunchy, tasty, and healthy gluten and dairy-free snacks? Yes, please.
Check out this zucchini chips recipe.
Smoothie popsicles
This is such a genius way to prep both smoothies for a moment and popsicles for later.
Try these blueberry coconut smoothie popsicles.
Overnight oats
Mix together and store in the fridge overnight for a quick, healthy breakfast.
Chia pudding
Chia seeds and non-dairy milk are perfect, satisfying gluten-free and dairy-free snacks.
Try this homemade chia pudding.
Ants on a log
Simply fill celery sticks with creamy almond butter or sunflower seed butter and top with raisins for one of the easiest gluten and dairy-free snacks to make at home.
Try some of these fun variations.
Find more recipes for snacks that are gluten and dairy-free here.
Tips for Maintaining a Gluten-Free, Dairy-Free Snack Routine
If you’re not used to following a gluten-free, dairy-free snack routine, it can take some practice, like anything else. Here are some tips to help make it a bit easier:
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Get in the habit of reading labels. When searching for packaged gluten-free and dairy-free snacks, be sure to check the ingredient list and disclaimer for wheat and milk to ensure that they don’t contain gluten or dairy components.
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Rotate snacks. We all fall into ruts with our eating. Try to have a few ideas on hand to rotate between packaged and homemade gluten-free, dairy-free snacks.
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Keep backup snacks available. Nothing is worse than when you need snacks that are gluten and dairy-free, and you realize you’ve run out. The best way to prevent that from happening is to have a few shelf-stable backup options on hand, whether in your cabinet, bag, or car.
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Consider convenience. Whether you need a snack for your office job, commute, pre-workout, or gluten-free, dairy-free snacks for kids, convenience is key. Trail mix, overnight oats, bananas, and dried fruit can provide just the thing.
FAQs About Gluten-Free, Dairy-Free Snacks
What is a good gluten and dairy-free snack?
Great options for gluten free and dairy free snacks include fresh fruits and vegetables, nuts and seeds, rice cakes, popcorn, and meat sticks. For packaged convenience, look for snacks made with simple, whole-food ingredients like Larabars or Chomps meat sticks.
What is the best gluten-free dairy-free snack to buy?
Chomps meat sticks are a top pick for a portable, protein-forward option. Other strong choices include Larabars and YumEarth Gummy Bears for variety.
Are M&M’s gluten-free and dairy-free?
Standard M&M's are not dairy-free, as they contain milk chocolate. They are also produced in facilities that handle wheat, making them a risky choice for those with gluten sensitivities or Celiac disease.
Are Oreos gluten and dairy-free?
Traditional Oreos are not gluten-free, as they are made with wheat flour, though gluten-free Oreos do exist. While Oreos don’t intentionally contain dairy ingredients, they may have cross-contact risks.
Are Chomps meat sticks gluten and dairy free?
Yes, Chomps meat sticks are great gluten-free and dairy-free snacks for those managing allergies, intolerances, or simply looking for a clean ingredient snack.