35 Ideas of Gluten Free Snacks for Kids
Finding tasty and healthy gluten-free snacks for kids can be a challenge, but it’s definitely possible! Whether your child has celiac disease, gluten sensitivity, or you just want to provide healthier options, this guide will help you find the best gluten-free snacks for kids.
We’ll cover everything from easy homemade snacks to store-bought options, ensuring your kids have delicious and safe treats to enjoy.
Why Gluten-Free?
Gluten is a protein found in wheat, barley, and rye. Some kids need to avoid gluten due to celiac disease or gluten sensitivity.
Eating gluten can make them sick, causing stomachaches, headaches, or other health issues. Fortunately, there are plenty of gluten-free snacks that are just as tasty as regular snacks.
Let’s explore gluten free snacks for kids in different categories:
1. Homemade Gluten Free Snacks
Fruits and Vegetables
1. Apple Slices with Peanut Butter
- Slice apples and spread peanut butter on each slice. This snack is both sweet and nutritious, providing a good mix of protein and fiber.
2. Veggie Sticks with Hummus
- Cut carrots, celery, and bell peppers into sticks. Dip them in hummus for a crunchy, healthy snack that’s packed with vitamins.
3. Fruit Salad
- Mix your child’s favorite fruits like strawberries, blueberries, and grapes. A splash of lemon juice can keep the fruits fresh and add a tangy twist.
4. Frozen Yogurt Bites
- Spoon yogurt (use dairy-free if needed) into small silicone molds or an ice cube tray. Add fruit pieces like blueberries or strawberries. Freeze until solid for a cool, refreshing treat.
5. Fruit Kabobs
- Skewer pieces of melon, grapes, and berries. These are fun to make and eat, and they provide a colorful and nutritious snack.
Gluten-Free Baked Goods
6. Gluten-Free Banana Bread
- Use gluten-free flour to make this classic treat. Add chocolate chips for extra fun and sweetness.
Gluten Free Banana Bread Recipe
Indulge in the delightful flavors of homemade gluten-free banana bread, a moist and tender treat perfect for any time of day!
Ingredients
- 3 ripe bananas mashed
- 2 cups gluten-free all-purpose flour
- 1 teaspoon baking soda
- ½ teaspoon baking powder
- ½ teaspoon salt
- ½ teaspoon cinnamon optional
- ½ cup unsalted butter melted or coconut oil
- ¾ cup sugar or coconut sugar for a healthier option
- 2 large eggs
- 1 teaspoon vanilla extract
- ½ cup plain yogurt or dairy-free yogurt optional
- ½ cup chocolate chips or chopped nuts optional
Instructions
- Preheat the Oven: Preheat your oven to 350°F (175°C). Grease a 9×5 inch loaf pan or line it with parchment paper.
- Prepare the Wet Ingredients: In a large bowl, mash the ripe bananas until smooth. Add the melted butter (or coconut oil), sugar, eggs, and vanilla extract. Mix until well combined. If using, add the yogurt and mix again.
- Combine Dry Ingredients: In a separate bowl, whisk together the gluten-free flour, baking soda, baking powder, salt, and cinnamon.
- Mix Wet and Dry Ingredients: Gradually add the dry ingredients to the wet ingredients, mixing just until combined. Avoid over-mixing to ensure a tender bread.
- Add Mix-Ins: If using, fold in the chocolate chips or chopped nuts.
- Bake the Bread: Pour the batter into the prepared loaf pan. Smooth the top with a spatula. Bake in the preheated oven for 55-65 minutes, or until a toothpick inserted into the center comes out clean.
- Cool and Serve: Allow the banana bread to cool in the pan for about 10 minutes, then transfer it to a wire rack to cool completely. Slice and enjoy!
Notes
- Bananas: The riper the bananas, the sweeter and more flavorful your bread will be.
- Storage: Store leftover banana bread in an airtight container at room temperature for up to 3 days or in the refrigerator for up to a week.
- Freezing: Banana bread freezes well. Wrap individual slices in plastic wrap and store them in a freezer-safe bag for up to 3 months. Thaw at room temperature or warm in the microwave before serving.
7. Oatmeal Cookies
- Make cookies with gluten-free oats, raisins, and a bit of honey. They’re sweet, chewy, and perfect for a quick snack.
8. Brownie Bites
- Use a gluten-free brownie mix to create mini brownies. These bite-sized treats are perfect for satisfying a sweet tooth.
9. Pumpkin Muffins
- Use gluten-free flour and canned pumpkin to make these moist and flavorful muffins, perfect for a fall snack.
10. Sweet Potato Chips
- Thinly slice sweet potatoes and bake them in the oven with a little olive oil and salt. These homemade chips are a healthier alternative to store-bought ones and provide a sweet and savory flavor.
Quick and Easy Snacks
11. Rice Cakes with Avocado
- Spread mashed avocado on rice cakes. Sprinkle with a little salt for flavor. This snack is simple, healthy, and satisfying.
12. Popcorn
- Air-popped popcorn is a light and crunchy snack. Add a little butter and salt for taste. You can also add nutritional yeast for a cheesy flavor.
13. Yogurt Parfaits
- Layer gluten-free granola, yogurt, and fresh berries in a cup. It’s a fun and healthy snack that’s visually appealing and delicious.
14. Cheese and Cucumber Slices
- Slice cucumbers and top with small pieces of cheese (use dairy-free cheese if needed). This is a quick and crunchy snack that provides a good balance of flavors.
15. Quinoa Salad Cups
- Prepare quinoa according to the package instructions. Mix with diced vegetables like cucumbers, tomatoes, and bell peppers. Add a splash of olive oil and lemon juice. Serve in small cups for a nutritious and filling snack.
16. Hard-boiled Eggs
- A classic and protein-packed snack that’s perfect for on-the-go.
2. Store-Bought Gluten-Free Snacks
Packaged Snacks
17. Gluten-Free Crackers
- Many brands offer gluten-free crackers that are perfect for pairing with cheese or dips. They’re crunchy and satisfying.
18. Fruit Leather
- These chewy snacks are made from dried fruit and are naturally gluten-free. They are a sweet and convenient treat for kids.
19. Gluten-Free Pretzels
- A crunchy alternative to regular pretzels, these are great for snacking on the go and pair well with dips like hummus.
20. Gluten-Free Snack Bars
- Brands like KIND and Larabar offer tasty gluten-free snack bars that are great for school lunches and provide a quick energy boost.
Gluten-Free Granola Bars Recipe for Kids
These homemade gluten-free granola bars are a delicious and nutritious snack that kids will love!
Ingredients
- 2 cups gluten-free rolled oats
- ½ cup honey or maple syrup
- ½ cup almond butter or sunflower seed butter for nut-free option
- ¼ cup coconut oil melted
- ½ cup chopped dried fruit raisins, cranberries, or apricots
- ½ cup mini chocolate chips or seeds sunflower or pumpkin seeds
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon optional
- ¼ teaspoon salt
Instructions
- Prepare the Pan: Line an 8×8-inch or 9×9-inch baking pan with parchment paper, leaving some overhang to easily lift the bars out later.
- Mix Wet Ingredients: In a large microwave-safe bowl, combine the honey (or maple syrup), almond butter (or sunflower seed butter), and coconut oil. Microwave in 30-second intervals, stirring in between, until the mixture is smooth and well combined. You can also do this on the stove over low heat.
- Add Vanilla and Dry Ingredients: Remove the bowl from the microwave or stove. Stir in the vanilla extract, salt, and cinnamon (if using). Add the gluten-free rolled oats and mix until well coated. Fold in the chopped dried fruit and chocolate chips or seeds.
- Press into Pan: Transfer the mixture to the prepared baking pan. Use a piece of parchment paper or a spatula to firmly press the mixture down evenly into the pan. Make sure it’s packed tightly to ensure the bars hold together.
- Chill: Place the pan in the refrigerator and chill for at least 2 hours or until the mixture is firm. This helps the bars set and makes them easier to cut.
- Cut into Bars: Once firm, lift the mixture out of the pan using the parchment paper overhang. Place it on a cutting board and cut into bars of your desired size.
- Store: Store the granola bars in an airtight container in the refrigerator for up to a week. They can also be wrapped individually and frozen for up to 3 months.
Notes
- Mix-Ins: Feel free to customize the granola bars with your kids’ favorite mix-ins, such as nuts, seeds, or different types of dried fruit.
- Sweetness: Adjust the sweetness to your liking by adding more or less honey or maple syrup.
- Allergies: For a nut-free version, use sunflower seed butter and avoid nuts in the mix-ins.
21. Granola Bars
- Look for gluten-free granola bars, which are both filling and delicious. They often include nuts, seeds, and dried fruits for extra nutrition.
Pre-Packaged Snacks
22. Yogurt Pouches
- Portable and easy to eat, these gluten-free yogurt pouches are great for kids on the go and come in many flavors.
23. Veggie Chips
- Made from vegetables like kale, sweet potatoes, and beets, these chips are a crunchy and colorful alternative to regular potato chips.
24. Nut-Free Snack Packs
- Pre-packaged snack packs that include items like dried fruits, seeds, and gluten-free crackers are perfect for nut-free school environments.
3. Special Dietary Needs
Dairy-Free Snacks
25. Coconut Yogurt with Fruit
- Use dairy-free coconut yogurt and top with fresh fruit. It’s creamy and sweet, making it a delightful dairy-free treat.
26. Nut Butter with Gluten-Free Bread
- Spread almond or sunflower butter on gluten-free bread for a protein-packed snack that’s both filling and nutritious.
27. Smoothies
- Blend fruits, spinach, and a dairy-free milk like almond milk for a refreshing drink. Add a scoop of protein powder for extra nutrition.
Nut-Free Snacks
28. Sunflower Seed Butter and Jelly Sandwiches
- Swap peanut butter for sunflower seed butter in a classic sandwich. This is a great nut-free alternative that’s still delicious.
29. Rice Cakes with Hummus
- Spread hummus on rice cakes for a crunchy and nut-free snack that’s both savory and satisfying.
30. Applesauce
- A simple and easy snack that’s naturally gluten-free and nut-free. Look for unsweetened varieties for a healthier option.
Egg-Free Snacks
31. Homemade Trail Mix
- Combine gluten-free cereal, dried fruit, and chocolate chips. This customizable snack is easy to make and perfect for egg-free diets.
32. Gluten-Free Tortilla Roll-Ups
- Use gluten-free tortillas and fill them with your child’s favorite ingredients like hummus, turkey slices, or veggies. Roll them up and slice into bite-sized pieces for an easy-to-eat snack.
4. Holiday and Party Snacks
Festive Treats
33. Gluten-Free Cupcakes
- Use gluten-free flour to bake cupcakes. Decorate them for holidays like Halloween or Christmas to make them festive.
34. Holiday-Themed Cookies
- Make gluten-free cookies and use cookie cutters for shapes like pumpkins or stars. Decorate with gluten-free icing for added fun.
35. Popcorn Balls
- Mix popcorn with marshmallows and form into balls. Add food coloring for holiday fun. These are perfect for parties and special occasions.
FAQs
Conclusion
Finding gluten-free snacks for kids doesn’t have to be hard. With this guide, you have plenty of ideas for homemade treats, store-bought options, and snacks for special dietary needs. Keep your kids happy and healthy with these delicious gluten-free snacks!
Additional Resources
Books on Gluten-Free Snacks for Kids
- “Gluten-Free Kids” by Danna Korn
- “The Gluten-Free Cookbook for Kids” by Adriana Rabinovich
By following these tips and using these recipes, you can ensure that your kids have a variety of gluten-free snacks that they will love. Happy snacking!
