Finding gluten-free snacks for kids that are nutritious, quick, easy, and actually enjoyed by your children can be a daunting task! Although the gluten-free options have improved over the last decade, it’s still a challenge to find snacks that your little one enjoys.
1 in every 300 children have celiac disease in the United States, even more with gluten sensitivity (1). And this number is only growing! One study found that the rates of celiac disease have increased by 7.5% each year over the past several decades (2).
The only true “cure” for celiac disease and gluten sensitivity is eliminating gluten from the diet. As a pediatric registered dietitian, I know how daunting it feels for your child to have a dietary restriction.
That’s why gluten-free snacks for kids are important to keep on hand! They’re a necessary backup plan if your child’s food options become limited, especially on the go.
In this blog post, we’ll explore why eliminating gluten might be necessary, how to choose healthy gluten-free snacks for your little ones, and share some store-bought and homemade options to keep your child happily snacking.
Why eliminate gluten?
Gluten Sensitivity and Celiac Disease
Gluten is a protein found in wheat, barley, and rye. While many people can digest it without issue, others cannot. Celiac disease is an autoimmune disorder where eating gluten leads to damage to the small intestine.
Non-celiac gluten sensitivity involves similar symptoms without the autoimmune response, making it harder to diagnose but still requiring a gluten-free diet for symptom relief.
Symptoms of Gluten Intolerance
Children with gluten intolerance can experience a wide range of symptoms including:
- Digestive issues such as bloating, diarrhea, and constipation
- Chronic fatigue and irritability
- Growth delays or failure to thrive
- Anemia due to malabsorption of nutrients
- Skin rashes, particularly dermatitis herpetiformis, a blistering skin condition
However, maintaining a gluten-free diet drastically improves the quality of life for kids who are celiac or gluten-sensitive.
Avoid Unnecessary Elimination
Although gluten is necessary to avoid for kids with celiac or gluten sensitivity, it is not inherently unhealthy or bad for kids to consume. In fact, gluten should not be eliminated without reason because it could lead to further intolerances in the future.
One study found that unnecessary avoidance of gluten was linked to low intake of the dietary fiber, deficiencies in minerals and vitamins, and potential heavy metal exposure (3).
How to Choose Healthy Gluten-Free Snacks for Kids
Read Labels and Ingredient Lists
The first step in choosing a healthy gluten-free snack is to become an expert at reading labels. Look for clear indications that a product is certified gluten-free, which ensures it has been tested and meets strict guidelines.
Check ingredient lists carefully for hidden sources of gluten, such as malt or hydrolyzed wheat protein. It’s also essential to be aware of cross-contamination warnings, especially if your child has celiac disease.
Familiarize yourself with terms like “wheat-free,” which does not necessarily mean gluten-free.
Protein, Fiber, and Healthy Fats
A healthy snack should offer more than just being gluten-free. Ensure the snack has a good balance of protein, fat, and healthy fats to support your child’s growth and energy needs.
- Protein: Vital for muscle growth and repair. Good sources include nuts, seeds, and legumes.
- Fiber: Essential for healthy digestion. Snacks with whole grains like quinoa or brown rice, as well as fruits and vegetables, are excellent choices.
- Healthy Fats: Important for brain development and sustained energy. Avocado, nuts, and seeds are rich in healthy fats.
Combining these elements can help keep your child full and satisfied longer, preventing hunger between meals.
Avoiding Excessive Sugar and Artificial Additives
Many gluten-free snacks compensate for the lack of gluten with high sugar content and artificial additives to improve taste and texture. Watch out for lengthy ingredient lists and high-added sugar.
Just Because It’s Gluten-Free Doesn’t Mean It’s Healthy
One common myth is that gluten-free automatically means healthier. However, gluten-free products can often be just as processed and unhealthy as their gluten-containing counterparts. They can be high in refined sugars, unhealthy fats, and empty calories, offering little nutritional value.
Store-bought Gluten-Free Snacks for Kids
1. Cheese Whisps
110 calories, 1g carb, 6g protein
2. Kind Kids Chewy Honey Oat Granola Bars
100 calories, 16g carbs, 1g protein, 5g added sugars
3. GoGo squeeZ Applesauce on the Go
70 calories, 16g carbs, 0g protein, 0g added sugars
4. SmartFood White Cheddar Popcorn
100 calories, 9g carbs, 2g protein, 1g fiber
5. Snyder’s of Hanover Gluten-Free Pretzel Sticks
100 calories, 21g carbs, 0g protein, 1g fiber
6. Perfect Bar Mini
130 calories, 9g carbs, 5g protein, 5g added sugar
7. MadeGood Granola Minis
110 calories, 16g carbs, 2g protein, 6g added sugar
8. BoomChickaPop Sea Salt Popcorn
150 calories, 16g carbs, 2g protein, 2g fiber
9. Garden of Eatin’ Blue Corn Tortilla Chips
140 calories, 17g carbs, 2g protein, 2g fiber
10. Noka Smoothie Pouches
120 calories, 22g carbs, 5g protein, 0g added sugars, 6g fiber
11. Chex – Any Flavor
150 calories, 35g carbs, 3g protein, 3g added sugar, 2g fiber
12. Mamma Chia Squeeze Vitality Snack
70 calories, 10g carbs, 2g protein, 5g added sugar, 2g fiber
13. That’s It Fruit Bars
100 calories, 26g carbs, 0g protein, 0g added sugar, 5g fiber
14. Almond Butter or Peanut Butter Packs
210 calories, 6g carbs, 7g protein, 1g fiber
15. Orchard Valley Honey Roasted Mixed Nuts
180 calories, 7g carbs, 6g protein, 2g fiber
16. Larabar Mini Bars
110 calories, 12g carbs, 3g protein, 2g added sugar, 2g fiber
17. Stonyfield Yogurt Pouches
110 calories, 12g carbs, 5g protein, 4g added sugar
18. Hippeas Cheddar Puffs
100 calories, 15g carbs, 3g protein, 2g fiber
19. Bare Apple Chips
60 calories, 16g carbs, 0g protein, 2g fiber
20. Sunmaid Raisins
90 calories, 22g carbs, 0g protein, 2g fiber
Homemade Gluten-Free Snacks for Kids
21. Fruit and Nut Energy Balls:
22. Apple Slices with Almond Butter
Slice apples and serve with a dollop of almond butter for a protein-packed snack
23. Veggie Sticks with Hummus
Cut carrots, celery, and bell peppers into sticks and serve with homemade or store-bought hummus.
24. Yogurt Parfaits
Layer gluten-free cereal, whole-fat yogurt, and fresh berries in a cup.
25. Rice Cakes with Avocado
Spread mashed avocado on rice cakes and top with salt and pepper
26. Chia Pudding
Mix chia seeds with almond milk and a bit of honey, let it sit overnight, and top with fresh fruit
27. Homemade Trail Mix
Combine gluten-free pretzels, nuts, dried fruits, and a few dark chocolate chips
28. Frozen Yogurt Bites
Drop spoonfuls of Greek yogurt onto a baking sheet, top with fruit pieces, and freeze
29. Cheese Sticks
Any flavor variety, sticks or babybell
30. Peanut Butter Banana Bites
Slice bananas, spread with peanut butter, and top with another banana slice to make a sandwich.
31. Cucumber Sandwiches
Slice cucumbers and use them as a base for mini sandwiches with cheese and deli meats.
32. Frozen Grapes
Simply wash and freeze grapes for a frozen treat
33. Hard-Boiled Eggs
Boil a batch of eggs and keep them in the fridge for a quick protein-packed snack.
34. Fresh Fruit Kabobs
Skewer pieces of your child’s favorite fruits for a fun, easy-to-eat snack.
35. Cherry Tomatoes and Mozzarella Balls
Combine cherry tomatoes with mini mozzarella balls.
36. Sliced Bell Peppers with Guacamole
Slice bell peppers and serve with a side of guacamole.
37. Turkey Roll-Ups
Roll slices of turkey around cheese sticks or cucumber strips.
38. Cottage Cheese with Pineapple
Serve cottage cheese topped with pineapple chunks.
39. Carrots and Ranch
Dip baby carrots into ranch, or gree yogurt mixed with a ranch packet
40. Corn Tortilla Quesadilla
Sprinkle your favorite cheese on a corn tortilla and pan-fry for an easy quesadilla
Gluten-Free Recipes for Kids
Check out some of my favorite gluten-free recipes for toddlers, kids, and teens!
Gluten-Free Family Dinner Recipes
I hope this post has provided some insight into why gluten-free might be right for your child, and some easy snacks to have on hand that fit their needs! As always, speak with your child’s medical provider to confirm clinical diagnosis and dietary needs.
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