by Snack time is an important part of a child’s day. It gives them energy between meals and can be a fun way to try new foods. But for kids who can’t eat gluten, finding good snacks can be tricky.
Gluten is in many common foods, so parents need to be careful about what they give their kids.
This article will help you find tasty and safe gluten-free snacks for your children. We’ll look at why some kids need to avoid gluten, what gluten is, and lots of snack ideas.
We’ll also talk about how to read food labels and how to get your kids involved in making their snacks.
Whether your child has celiac disease, gluten sensitivity, or just prefers gluten-free foods, you’ll find plenty of options here. From quick store-bought snacks to simple homemade treats, we’ve got you covered.
Best Gluten Free Snacks for Kids
Let’s dive in and explore the world of gluten-free snacking for kids!
Benefits of Gluten-Free Snacks
Gluten-free snacks aren’t just a trend. For some kids, they’re a must. Here’s why:
- Health reasons: Some kids can’t eat gluten because it makes them sick. Two main reasons are:
- Celiac disease: This is when the body attacks itself after eating gluten. It can hurt the gut.
- Gluten sensitivity: Some kids feel bad after eating gluten, even if they don’t have celiac disease.
- Reduced pain: Eating gluten-free can help stop tummy aches and other pains for kids who react to gluten.
- Less swelling: Gluten can cause swelling in the body for some kids. Avoiding it can help them feel better.
- Better digestion: Kids who can’t handle gluten often have better digestion when they avoid it.
- More energy: Without the effects of gluten, some kids feel more energetic.
- Better mood: Feeling good physically can lead to a better mood.
For kids with celiac disease, eating gluten-free is very important. They can start having problems as young as 6 to 9 months old. Parents need to be careful and read food labels to keep their kids safe.
Here are some signs that gluten might be causing problems for a child:
| Symptom | Description |
|---|---|
| Bloating | Tummy feels full and tight |
| Constipation | Hard to go to the bathroom |
| Diarrhea | Loose, watery poop |
| Gas | Lots of painful gas |
| Tiredness | Feeling very sleepy or weak |
| Moodiness | Getting upset easily |
| Skin rashes | Itchy spots on the skin |
| Upset stomach | Feeling sick to the tummy |
| Throwing up | Being sick |
| Weight loss | Losing weight without trying |
If you see these signs in your child, it’s a good idea to talk to a doctor. They can help figure out if gluten is the problem.
What Is Gluten?
Gluten is like glue that helps hold food together. It’s found in some grains that we eat. Here’s what you need to know about gluten:
- What it is: Gluten is a protein found in wheat, barley, and rye.
- What it does: It gives foods their shape and texture. It’s like a sticky net that traps air in bread to make it fluffy.
- Where it’s found: Gluten is in many common foods like:
- Bread
- Crackers
- Cereals
- Cookies
- Muffins
- Pasta
- Hidden gluten: Sometimes gluten is in foods you wouldn’t expect. That’s why reading labels is so important.
- Gluten-free grains: Some grains don’t have gluten. These include:
- Rice
- Corn
- Quinoa
- Oats (but be careful, some oats might touch gluten during processing)
When you’re buying food for a gluten-free diet, you need to become a “label-reading expert.” This means checking every food package to make sure it doesn’t have gluten.
Words to watch for on labels:
- Wheat
- Barley
- Rye
- Malt
- Brewer’s yeast
- Oats (unless they say “gluten-free”)
Hidden gluten ingredients to avoid:
- Einkorn
- Emmer
- Spelt
- Kamut
- Wheat starch
- Wheat bran
- Wheat germ
- Cracked wheat
- Hydrolyzed wheat protein
Other ingredients that might have gluten:
- Emulsifiers
- Monoglycerides
- Diglycerides
- Dextrin
- Seasonings
- Caramel colors
If you see any of these on a food label, it’s best not to give that food to a child who needs to avoid gluten.
Homemade vs. Packaged Snacks
When it comes to gluten-free snacks, you have two main choices: make them at home or buy them from the store. Both have good points and not-so-good points. Let’s look at both:
Homemade Snacks:
Pros:
- You know exactly what’s in them
- Can be healthier
- Often cheaper
- Fun to make with kids
Cons:
- Take more time to prepare
- Might not last as long
- Need to have ingredients on hand
Packaged Snacks:
Pros:
- Quick and easy
- Good for on-the-go
- Last longer
- Many choices are available now
Cons:
- Can be more expensive
- Might have more sugar, salt, or fat
- Need to read labels carefully
Some brands that offer gluten-free snacks include:
- Annie’s
- Blue Diamond
- General Mills
- Snyders
Important to remember: Even if a package says “gluten-free,” always read the label. Sometimes gluten can hide in unexpected places.
Tips for choosing packaged snacks:
- Look for the “certified gluten-free” label
- Check the ingredient list every time (recipes can change)
- Be careful of “may contain” warnings
- Choose snacks with simple, whole-food ingredients when possible
Whether you choose homemade or packaged, the key is to find snacks that are safe, and tasty, and make your child happy. A mix of both can give you the best of both worlds – convenience when you need it, and the joy of making things together when you have time.
30 Gluten-Free Kids Snack Ideas
Finding good gluten-free snacks for kids doesn’t have to be hard. Here are 30 ideas to get you started:
- Apple slices with nut butter
- Easy to make and packed with nutrients
- Blue Diamond Nut-Thins with cheddar cheese
- A crunchy, savory snack
- Skinny Pop popcorn
- Light and satisfying
- Gluten-free Chex Mix
- A fun mix of flavors and textures
- No-bake energy balls
- Mix almond butter, gluten-free oats, maple syrup, and mini chocolate chips
- Fritos corn chips
- Simple and gluten-free
- Glutino chocolate vanilla crème cookies
- A gluten-free version of Oreos
- Pirate’s Booty popcorn
- Cheesy and fun
- Sweet potato fries
- Cut sweet potatoes, toss with olive oil and salt, bake at 425°F for 20 minutes
- Veggies and homemade hummus
- Blend chickpeas, lemon juice, garlic, olive oil, and salt
- Yogurt with fruit
- A classic, healthy snack
- Turkey and Swiss cheese wraps
- Use gluten-free wraps or lettuce leaves
- Sensible Portions veggie straws
- Crunchy and colorful
- Fruit skewers
- Thread different fruits onto skewers for a fun presentation
- Yogurt-covered gluten-free pretzels
- A sweet and salty treat
- Cheese and meat platter
- Cubes of cheese and slices of gluten-free deli meat
- Gluten-free chicken nuggets
- Look for frozen brands or make your own with gluten-free breadcrumbs
- Gluten-free cookies or muffins
- Bake with nut-based or gluten-free flour
- Hard-boiled eggs
- Sprinkle with a little salt for a protein-packed snack
- Rice cakes with toppings
- Try peanut butter and banana or cream cheese and cucumber
- Frozen fruit bars
- Look for 100% fruit varieties or make your own
- Roasted chickpeas
- Toss with olive oil and spices, then bake until crispy
- Gluten-free granola
- Eat plain or with milk or yogurt
- Cucumber rounds with cream cheese
- A fresh, crunchy snack
- Gluten-free crackers with tuna salad
- Mix canned tuna with mayo and chopped celery
- Fruit and veggie smoothies
- Blend favorite fruits and veggies with yogurt or milk
- Celery sticks with cream cheese
- Add raisins on top for “ants on a log”
- Gluten-free trail mix
- Mix nuts, seeds, dried fruit, and gluten-free cereal
- Corn tortilla quesadillas
- Fill with cheese and briefly heat
- Edamame
- Steam and sprinkle with salt for a fun finger food
Remember, always check labels to make sure packaged items are truly gluten-free. For homemade snacks, use gluten-free ingredients and avoid cross-contamination in your kitchen.
Gluten-Free and Dairy-Free
Some kids need to avoid both gluten and dairy. Don’t worry – there are still lots of yummy snacks they can enjoy. Here are some ideas:
- Fresh berries
- Nature’s perfect snack, full of vitamins
- Celery with nut butter
- Crunchy and filling
- Hard-boiled eggs with a sprinkle of salt
- Protein-packed and easy to prepare
- Mixed nuts
- A handful of almonds, cashews, and walnuts
- Snapea crisps
- Made from green peas, these are crunchy and fun
- Soy yogurt with fruit
- A dairy-free alternative to regular yogurt
- Snyder’s gluten-free pretzel sticks
- Great for snacking on the go
- Homemade trail mix
- Mix dried fruits, nuts, and seeds
- Veggies with hummus
- Carrot sticks, cucumber slices, and bell peppers are great choices
- Pirate’s Booty veggie puffs
- A light, crunchy snack
When buying packaged snacks, always check the label for both gluten and dairy ingredients. Some words to watch out for:
Gluten:
- Wheat
- Barley
- Rye
- Malt
Dairy:
- Milk
- Cheese
- Butter
- Cream
- Whey
- Casein
Remember, foods can change their recipes, so it’s a good idea to check labels every time you buy, even if you’ve had the food before.
Gluten Free, Dairy-Free and Nut-Free
Some kids need to avoid gluten, dairy, and nuts. This might seem tough, but there are still lots of safe and tasty options. Here are some ideas:
- Annie’s fruit snacks
- Chewy and fruity
- Carrot sticks
- Crunchy and healthy
- Roasted chickpeas
- Make it at home with olive oil and salt
- Edamame (soybeans)
- Steam and sprinkle with salt
- Homemade frozen fruit bars
- Blend fruit and freeze in molds
- Plain popcorn
- Air-popped or cooked in a little oil
- Quaker Rice crisps
- Light and crunchy
- Apple slices
- Fresh and sweet
- Gluten-free pretzels
- Check the label to make sure they’re nut-free too
- Cucumber rounds
- Cool and refreshing
Making food at home: When you make snacks at home, you know exactly what’s in them. This is often the safest choice for kids with multiple food allergies. Some easy ideas:
- Fruit salad: Mix different cut-up fruits
- Veggie sticks with safe dip: Try mashed avocado or hummus made without tahini
- Rice cakes with sunflower seed butter: A nut-free alternative to peanut butter
- Homemade fruit leather: Blend fruit and dry in the oven
- Gluten-free, nut-free granola: Use seeds instead of nuts
Reading labels: When buying food at the store, always read the full ingredient list. Look out for:
- “May contain” warnings about gluten, dairy, or nuts
- Different names for milk (like whey or casein)
- Hidden sources of gluten (like malt flavoring)
- Nut oils or nut flour
Tips for safe snacking:
- Keep a list of safe foods handy
- Teach your child to always ask before eating a new food
- Inform teachers and other caregivers about your child’s dietary needs
- Consider making a batch of safe snacks to keep in the freezer for busy days
Remember, it might take time for kids to get used to new foods. Be patient and keep offering a variety of safe options. With time, you’ll find plenty of snacks that your child loves!
Let the Kids Help
Getting kids involved in making their snacks can be fun and educational. Here’s why it’s a good idea:
- It teaches them about food: Kids learn what goes into their snacks.
- It builds confidence: Making something themselves makes kids feel proud.
- It can help picky eaters: Kids are more likely to try foods they’ve helped make.
- It’s fun family time: Cooking together can be a great bonding activity.
Here are some ways kids of different ages can help:
Toddlers (2-3 years old):
- Wash fruits and vegetables
- Pour pre-measured ingredients
- Mix ingredients in a bowl
- Put paper liners in muffin tins
Preschoolers (4-5 years old):
- Peel oranges or hard-boiled eggs
- Mash bananas or avocados
- Spread nut butter or hummus on crackers
- Arrange veggie or fruit platters
School-age kids (6-12 years old):
- Measure ingredients
- Cut soft fruits with a dull knife
- Read recipes and gather ingredients
- Help plan the weekly snack menu
Teens:
- Read and follow recipes on their own
- Use the stove or oven with supervision
- Create their own snack recipes
- Pack their own lunch and snacks
Safety tips:
- Always supervise kids in the kitchen
- Teach proper hand washing
- Show kids how to use tools safely
- Keep a step stool handy for reaching counters
Fun snack-making ideas:
- Make your trail mix: Set out bowls of different ingredients and let kids mix their combinations.
- Fruit and veggie faces: Use sliced fruits and veggies to make funny faces on a plate.
- Smoothie station: Let kids choose fruits to add to the blender (with your help for blending).
- Dip-making: Mix yogurt with different fruits or herbs to make custom dips.
- Energy balls: Kids can help measure and mix ingredients, then roll the mixture into balls.
Remember, the kitchen might get a little messy when kids are helping, but the benefits are worth it. You’re not just making snacks – you’re making memories and teaching important life skills.
Summary:
Gluten-free snacking for kids doesn’t have to be difficult or boring. Here’s a quick recap of what we’ve covered:
- Why gluten-free: Some kids need to avoid gluten due to celiac disease or gluten sensitivity. Eating gluten-free can help reduce pain, swelling, and other symptoms.
- What is gluten: It’s a protein found in wheat, barley, and rye. It’s in many common foods like bread, pasta, and cereals.
- Homemade vs. packaged: Both have pros and cons. Homemade snacks let you control ingredients, while packaged snacks are convenient.
- Snack ideas: We listed 30 gluten-free snack ideas, from simple fruits to homemade treats.
- Special diets: We covered options for kids who need gluten-free and dairy-free or gluten-free, dairy-free, and nut-free diets.
- Kids in the kitchen: Getting children involved in making snacks can be fun and educational.
Key takeaways:
- Read labels carefully: Gluten can hide in unexpected places.
- Variety is important: Offer a mix of fruits, veggies, proteins, and gluten-free grains.
- Keep it simple: Many naturally gluten-free foods make great snacks.
- Make it fun: Use colorful foods and let kids help prepare snacks.
- Be prepared: Keep safe snacks on hand for busy days or outings.
- Talk to experts: If you’re unsure about your child’s diet, speak with a doctor or dietitian.
Remember, every child is different. What works for one might not work for another. It may take some time to find the right mix of snacks that your child enjoys and that fit your family’s lifestyle.
Sources:
- Healthychildren.org: “5 Great Reasons to Cook with Your Kids”
- Celiac Disease Foundation:
- Johns Hopkins Medicine: “Dietary Changes for Celiac Disease”
- Scaglioni S, et al. “Factors Influencing Children’s Eating Behaviours.” Nutrients. 2018. DOI: 10.3390/nu10060706
- National Institutes of Health: “Getting Kids in the Kitchen”
This article is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making significant changes to your child’s diet.
