Gluten Free Snacks for Kids

Preparing gluten free snacks for kids can seem like a daunting task. Some standard kid snacks like crackers and pretzels are a no go for kids with gluten sensitivities. Sticking to a diet that is gluten free is essential for some children, and such a foreign way of eating for many of us eating a Western diet.

But how do you know if something has gluten, and how do you make snack time quick and easy? That’s why we’ve taken the guesswork out of gluten free snacking with our gluten free snacks for kids!

But before we get to the yummy stuff, let’s look at what gluten is, why people go gluten free, and how you can promote gluten free snacking for your kids!

What is Gluten

Gluten is a protein that is found in wheat, barley, rye, and triticale. Because of its presence in wheat, it is found in many cereals, breads, and grains that are commonly produced. Gluten is responsible for the elastic structure in wheat products, so gluten free breads are often a little dry and more crumbly.

Why Avoid Gluten

Gluten can cause varying degrees of trouble for individuals. Some people have absolutely no reaction to it, and can consume wheat products with no problem. Others have some sensitivity to gluten, and can tolerate it in small amounts. Still others can have severe immune reactions to gluten.

Those with celiac disease have an immune reaction to gluten and must avoid all exposure to gluten. According to the Mayo Clinic, in those who have celiac disease, gluten can cause any number of digestive issues and should be professionally diagnosed for proper treatment.

According to Naturopathic Doctor News and Review, as many as 98% of children with autism have gluten sensitivities, and about 50% of children with ADHD and sensory processing disorders are also gluten sensitive.

With such staggering numbers being sensitive to gluten, gluten free is not just a fad, but is a necessity for many children.

That doesn’t mean you should just jump on the gluten free bandwagon, but if your child is having regular digestive issues, work with a doctor or nutritionist to see if gluten is causing the trouble.

Snacks Without Gluten

Serving up gluten free snacks for kids is easy and healthy for your little ones. There are so many delicious naturally gluten free snacking options, you won’t even miss the breads and crackers you used to snack on!

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The Simple Stuff

Fruit

Fruits are all naturally gluten free! Try bananas, apples, oranges, peaches, grapes (cut in half lengthwise), watermelon, cantaloupe, pears, etc… sliced, chunked, frozen, or fresh!

Veggies

All vegetables are also gluten free: carrots, celery, peppers, cucumbers, broccoli, frozen peas! Veggies are so delicious! Serve cut veggies as dippers with hummus or ranch!

Nuts

As long as you don’t have a nut allergy, nuts make great gluten free snacks packed with good fats and protein! Cashews, peanuts, almonds, pecans, pistachios, etc… they’re so delicious!

Meat

Meat sticks and beef jerky along with bilitong are super easy and very healthy protein sources! (Watch out for added sugars, though, a lot of jerkeys have added sugars)

Grains

Grains can be a little tricky, so when purchasing grains, double check that they aren’t processed in a facility that produces wheat products, and is certified gluten free. Some grain products to try: Rice crackers, rice cakes, granola bars, popcorn, corn chips, almond flour crackers.

Eggs & Dairy

Hard boiled eggs, cheese sticks, and yogurt are also quick, easy, and protein packed snacks that most kids love!

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Getting Creative

Now that we’ve laid out the basics of gluten free snacks for kids, let’s get creative!

Yogurt Parfait with Granola

Grab some gluten free granola and layer it alternately with some yogurt in a cup. Top with berries for a yummy treat!

Ants on a Log

This classic preschool snack is back! Spread peanut butter or cream cheese in a celery stick. Top with raisins or dried cranberries.

Rice Cake Reeses

Spread some peanut butter on top of a rice cake. Spread melted chocolate chips on top to make it into a Reese’s snack!

Frozen Bananas

Banana popsicles are a delicious and refreshing treat! Make them two ways with yogurt or with chocolate. Check out this Banana Pops recipe by Twin Mom Refreshed for the yogurt version, and this Chocolate Covered Frozen Banana Pop recipe by The BakerMama for the delicious traditional frozen banana popsicle.

Banana Ice Cream

While we’re on the frozen banana theme, a dairy and gluten free refreshing snack is Banana Ice Cream! Check out this recipe by Running on Real Food.

Chips and Salsa

Spicy and delicious! (Just make sure you’re serving gluten free corn tortilla chips)

Rice Krispie Bars

Although not the healthiest option, lots of desserts and sweets are not gluten free, so kids often miss out on the treats! Check out this original Rice Krispie bar recipe!

Chex Mix

Chex rice and corn cereals are gluten free favorites. Check out this Chex Mix recipe that’s gluten free by Work the Fork Food Blog.

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Skewers

Skewers are a fun way to deliver yummy snacks to kids…. Consider these combinations:

Fruit Skewers

Grapes, halved strawberries, peach slices, blueberries, orange slices; dipped in yogurt

Caprese Skewer

Tomato, mozzarella, and basil leaf; dipped in balsamic sauce

Melon Skewer

Cantaloupe, watermelon, honeydew; dipped in yogurt

Veggie Skewer

Tomatoes, cucumbers, peppers, zucchini chunks; dipped in ranch

Berry Skewer

Strawberry, raspberry, blueberry, blackberry; dipped in whipped cream

Trail Mix

Mixing up favorite flavors can be quite simple, nuts and dried fruit form the base for this great snack! Consider these flavor combinations:

GORP

Good Old Raisins and Peanuts (some like to add in some chocolate chips, too!)

Almonds and Cranberries

Almonds, dried cranberries, and dark chocolate nibs

Tropical

Dried coconut flakes, cashews, dried mango, pepitas

Classic

Raisins, peanuts, cashews, almonds, M&Ms

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