As a mom of 4, I know all too well how planning and preparing your kids’ snacks can sometimes be a fun experience, but choosing gluten-free snacks can be tricky. Some kids don’t tolerate gluten in their diet for medical reasons, while some parents opt for gluten-free snacks for their health benefits.
Unfortunately, despite the popularity of gluten-free foods, it’s not always easy to find gluten-free snacks that are both tasty and nutritious. So, today I’m sharing a round-up of healthy gluten-free snack ideas for kids to enjoy.
10 Best Gluten-Free Snacks For Kids: Homemade and Store-Bought
I’ve noticed that a lot of people think gluten-free and healthy are one and the same, and I’ve actually made this mistake myself in the past. For this reason, I want to talk about the nutritional value of gluten-free snacks, whether or not they are healthy for kids, and what kinds of benefits they offer. The more you know, the better you can encourage your kids to try some new and different gluten-free snack ideas for kids.
Are Gluten-Free Snacks Healthy?
Yes, gluten-free snacks can be healthy, but not every gluten-free snack option is. There are still plenty of gluten-free snacks that are loaded with sugar or sodium.
Eating gluten-free snacks can be especially beneficial for kids with celiac disease or gluten sensitivity. Gluten-free diets can help relieve pain, discomfort, and inflammation associated with these conditions.
Celiac disease is an autoimmune disease in which the body attacks the small intestine whenever you ingest gluten. Gluten sensitivity is a condition in which a lot of people experience the same symptoms as celiac disease when they consume gluten, but they aren’t positively diagnosed with celiac disease.
When it comes to the health benefits, you can expect quite a few from eating gluten-free snacks. Many gluten-free snacks are rich in vitamins, minerals, and fiber from natural sources like fruits, vegetables, and gluten-free grains, which can support digestive health and provide sustained energy. Just make sure you choose snacks that are low in added sugars and unhealthy fats, as not all gluten-free products are automatically nutritious just because they’re gluten-free!
10 Gluten-Free Snack Ideas For Kids
Tropical Smoothie Bowl
This kid-friendly, gluten-free Tropical Smoothie Bowl is a fun and nutritious breakfast! Blended with frozen mango, tropical fruits, bananas, and creamy yogurt, it’s easy to make and a delicious gluten-free snack option. Let your kids top it with their favorite garnishes like fresh berries, gluten-free granola, or coconut flakes for a colorful, tasty start to the day!
Ingredients
- 2 cups of frozen mangoes
- 1 cup of frozen tropical fruit mix
- 1 whole banana
- ½ cup of organic vanilla Greek yogurt
- ½-1 cup of orange juice (substitute with almond milk for creaminess)
- Option items to garnish (fresh berries, freshly sliced banana, hemp seeds, granola, chia seeds, honey, coconut flakes, goji berries
Instructions
Step 1: Combine Everything
Combine your frozen fruits, yogurt, and orange juice into a blender.
Step 2: Blend
Now, blend everything until smooth. If you’re having trouble blending, add some more orange juice as you mix and blend.
Step 3: Pour
Pour your blended smoothie into a bowl.
Step 4: Top
Top your smoothie with fresh fruit, hemp seeds, chia seeds, granola, coconut flakes, goji berries, and coconut flakes.
Step 5: Enjoy
Drizzle your smoothie bowl with honey and enjoy!
Fresh Fruit Skewers
These gluten-free Fresh Fruit Skewers are a fun and colorful snack that kids will love. Made with strawberries, pineapple, grapes, and melon, they’re simple to assemble and perfect for a healthy treat or party snack!
Ingredients
- Strawberries
- Pineapple chunks
- Grapes (cut in half)
- Melon cubes
- Wooden skewers
Instructions
Step 1: Prepare the Fruit
Wash and dry the strawberries, grapes, and melon. Cut the grapes in half, and chop the melon into bite-sized cubes.
Step 2: Assemble the Skewers
Take a wooden skewer and start threading the fruit. Begin with a strawberry, then add a pineapple chunk, a grape half, and a melon cube. Alternate the fruits to create a colorful pattern.
Step 3: Serve and Enjoy
Once all the skewers are assembled, arrange them on a plate and enjoy! Perfect for a snack or party treat.
Cookie Dough Bites
These gluten-free Cookie Dough Bites are a delightful treat that’s both simple and satisfying. Made with almond flour, honey, and nut butter, they offer a wholesome twist on classic cookie dough. With mini chocolate chips adding a touch of sweetness, these no-bake bites are perfect for a quick snack or a party treat.
Ingredients
- 1 cup almond flour
- 1/4 cup honey or maple syrup
- 1/4 cup nut butter
- 1/4 cup mini chocolate chips (gluten-free)
Instructions
Step 1: Mix Ingredients
In a bowl, combine almond flour, honey (or maple syrup), and nut butter until well blended.
Step 2: Add Chocolate Chips
Fold in the mini chocolate chips until evenly distributed.
Step 3: Form Bites
Roll the mixture into small balls, about 1 inch in diameter, and place them on a parchment-lined tray.
Step 4: Chill
Refrigerate for at least 30 minutes to firm up.
Step 5: Enjoy
Serve chilled or store in an airtight container in the fridge for up to a week.
Plantain Chips with Sauce
Plantain chips are a fun and tasty alternative to potato chips, and because these are baked instead of fried, they are healthier too! Feel free to experiment with different seasonings and dips to discover new and delicious ways to enjoy plantain chips with your kids!
Ingredients
- 2 ripe plantains
- 1-2 tablespoons olive oil
- Salt to taste
Instructions
Step 1: Slice the Plantains
Using a sharp knife, cut off the ends of each plantain and remove the skin, then cut into thin slices.
Step 2: Toss
In a small mixing bowl, toss the sliced plantains with olive oil and salt. Separate the slices as needed to ensure each slice is evenly coated with oil.
Step 3: Bake
Lay the plantain slices in a single layer on a baking sheet covered with aluminum foil. Place in the oven and bake at 400 degrees for 15-20 minutes.
Step 4: Enjoy
Enjoy them plain or with your favorite gluten-free dip!
Trail Mix
Trail mix is always a hit, both at home and on the go. For kids with dietary needs, like gluten-free kiddos, I highly recommend making your own trail mix. This way you have absolute control over what goes into your mix. Plus, you can stick with ingredients you know your children will like.
Ingredients
- 1/2 cup almonds
- 1/2 cup walnuts
- 1/2 cup dried fruit
- 1/4 cup pumpkin seeds
- 1/4 cup gluten-free chocolate chips
Instructions
Step 1: Gather Ingredients
Decide which ingredients you want to include in your homemade trail mix and gather them together.
Step 2: Measure & Mix
Measure out each ingredient, then add to a large mixing bowl. Once all your ingredients are added, thoroughly toss or mix them together.
Step 3: Serve!
You can keep your prepared trail mix in one large container, or you can use several pre-portioned containers for easy snacking. The GoBe Kids Snack Spinner is one of my favorite snack containers for kids!
Store-Bought Yogurt With Fresh Berries
Here’s another super easy store-bought gluten-free snack idea for kids. All you need is a portion of yogurt and a few fresh berries, and you have a tasty and nutritious snack that even picky kids will enjoy. Plus, it’s just sweet enough to satisfy their sweet craving.
Ingredients
- 1 cup plain Greek yogurt
- 1/2 cup mixed fresh berries (blueberries, strawberries, raspberries)
Instructions
Step 1: Prepare Yogurt
Either open a pre-packaged yogurt container or portion out a serving of yogurt and place it in a child-friendly dish.
Step 2: Top with Fresh Berries
Rinse berries and add on top of the yogurt (strawberries should be sliced first).
Turkey & Cheese Roll-Ups
There are countless ways to serve deli meat and cheese, but these easy roll-ups are perfect for busy mornings, hectic afternoons, and any other time your child is allegedly “starving” for a snack.
Ingredients
- 4 slices turkey breast (gluten-free)
- 4 slices cheese (such as cheddar or Swiss)
Instructions
Step 1: Stack Your Meat & Cheese
Lay out each slice of turkey breast, then top each slice with a slice of cheese, creating four total stacks.
Step 2: Roll ‘Em Up
Roll each stack of meat and cheese to create a mini “burrito,” then hold it in place with a toothpick.
Apple Slices with Cheese
Whether bought at the grocery store as a snack kit or homemade, apple slices with cheese is an easy and healthy gluten-free snack for kids (and adults). To ensure your little one enjoys this snack as much as you hope, grab the variety of apples and the type of cheese they enjoy the most, e.i. Granny Smith apples are tart, whereas Gala or Red Delicious apples tend to be more sweet.
Ingredients
- 1 apple, sliced
- 4 ounces cheese (cheddar or gouda)
Instructions
Step 1: Prepare (or Gather) Ingredients
If making a homemade snack plate, slice your apples and slice or unwrap your cheese slices.
Step 2: Arrange
I like to arrange the apple and cheese slices on a plate in a fun pattern to make the snack more enticing for my kids. Feel free to skip this step for older kids.
Nut Butter and Banana Bites
This snack is a fantastic example of how presentation can make all the difference. Don’t throw out an old favorite before trying a new way to serve it case in point: nut butter and bananas. If your kids love this combo, but recently started moaning and groaning the minute they see a jar of peanut butter & a banana, try these fun snack bites!
Ingredients
- 2 bananas
- 1/2 cup peanut butter
- 12 gluten-free crackers or oat squares
Instructions
Step 1: Slice the banana
Cut bananas into bite-sized slices.
Step 2: Prepare Crackers
Spread a small amount of peanut butter (or nut butter of your choice) on each cracker.
Step 3: Top with Banana
Top each cracker with a slice of banana and voila! Enjoy
Store-Bought Veggie Chips
Although potatoes are naturally gluten-free, swapping regular potato chips for healthier alternatives like sweet potato chips, chickpea chips, and kale chips is a great way to add nutritional value to your kids’ snacks. Of course, you can make your own, but this is one snack that is much easier to grab at the store.
Ingredients
Instructions
Step 1: Open the Bag
Yup, it really is that simple!
Step 2: Enjoy
You can serve them on their own or with a healthy chip dip on the side!
Enjoy these gluten-free snacks with your little ones!
Despite many common misconceptions, gluten-free and healthy don’t always go hand-in-hand. It can be difficult to find tasty and nutritious snacks for kids who need to avoid gluten. Hopefully, this post gave you some good ideas and provided a little inspiration for putting together snacks for your kids. If so, I’d love to hear from you in the comments!
Which snacks do your little ones enjoy the most? Do you have a go-to gluten-free snack that I didn’t include? For more ideas, check out my post on healthy snacks for picky kids.
