5 Healthy Plant-based Gluten-Free Snack Ideas
I recommend that everyone try a gluten-free diet for at least 30 days to find out if they could have a gluten sensitivity (immune response to gluten) or gluten intolerance (difficulty digesting gluten). That’s what I have my dad doing now to see if gluten might be responsible (at least in part) for his increased joint inflammation and pain, especially since learning that he has Hashimoto’s.
While there are tests to learn if you have a gluten allergy (celiac disease), you would need to have genetic testing done to be sure whether you have a gluten sensitivity. If you’re interested in, you can order the test by mail at glutenfreesociety.org.
However, the alternative to costly testing is to do an elimination diet. Simply remove gluten for 30 days, then reintroduce it (without changing other variables in your diet/lifestyle) and see how you feel.
So here are some healthy gluten-free snacks to help you out. But you can also enjoy then any time of course, whether you’re doing a gluten-free diet or not.
How do I define a “healthy” snack?
For me, “healthy” means that it meets the following criteria:
– Mostly (if not 100%) whole foods, high in fiber (any packaged foods/beverages should be minimimally processed and without harmful additives),
– Mostly (if not 100%) plant based,
– Organic if possible (esp. if on the EWG’s dirty dozen list),
– Non-GMO if containing corn or soy (note: anything certified organic will also be non-GMO),
– Limited amount of refined oils, esp. oils with high omega-6 content (canola, soybean, corn and sunflower oil are the common ones). It’s best to get your fat from whole food sources such as avocados, nuts and seeds, but a high quality extra virgin olive oil is also healthy, or small amounts of avocado oil, coconut oil or ghee from grass-fed animals (not vegetable ghee). See my post on how to buy good olive oil. And che
Here are 5 delicious and healthy gluten-free snack ideas for you, taste-approved by my dad (smile):
1. Peanut butter and jelly on puffed red rice and quinoa thins. I use this organic peanut butter (which has no oil or sugar added, and tastes great; unlike Jif which contains fully hydrogenated oils, sugar, and 3 times more salt!), and organic strawberry jam with less sugar (and organic because strawberries are #1 on the EWG’s dirty dozen list). This is the version I made for my dad (to replace his usual PB&J), but I would make mine even healthier by using almond butter (which has a better fatty acid profile and a little stronger nutritional profile), and chia seed jam (with a tad of maple sryup or pureed dates added depending on sweetness of the berries).
2. Avocado “toast” on non-GMO puffed corn thins or rice cakes, topped with a drizzle of high quality olive oil (from this olive oil club; get your first bottle for $1), black pepper (a generous amount — really goes well with avocado!), homemade spicy slow roasted tomatoes (recipe on the top of Teeny Tiny Spice Company’s Perfection Spice Rub, which goes great on so many things!), and some sunflower microgreens (my favorite!).
3. Black bean hummus with veggie sticks and Mary’s Gone Crackers. I make my own black bean hummus without following a recipe. I blend the following ingredients in a food processor, then taste and adjust seasoning as needed: one can of black beans (BPA-free), about 2 Tbsps tahini, a drizzle of EVOO, a squeeze of lemon juice, a few dashes of sea salt (depending if your beans were already salted), a dash or two of smoked paprika, and a generous amount of cumin (because I love it and it’s so good for you!). Cumin is a great addition to hummus as it helps with digestion, among other health benefits.
4. Refried pinto beans (oil free) mixed with Trader Joe’s Pepita Salsa, and served with Mary’s Gone Crackers (the seaweed and black sesame are my favorite, because I love Japanese food). I simply mix about equal parts of each, and it kind of reminds me of cream cheese mixed with salsa (which I used to love as a kid).
5. Fresh fruit. Fruit is always a great snack option (or dried fruit in moderation as long as it doesn’t have added sugar and oil). Some people these days have fruit fear because it contains high amounts of sugar, but as long as you’re eating the fruit whole and fresh it also contains a lot of water (great for hydration!) and fiber. Here’s a few of the way I love to enjoy fruit:
- an apple or banana with almond butter,
- a bowl of berries with non-dairy “milk” and some chia seeds (soaked for at least 15 minutes) or homemade granola (using gluten-free oats; oats are naturally gluten-free but often processed in the same facility used for wheat),
- sliced peaches or apple with melted coconut butter (not to be confused with coconut oil; coconut butter is the coconut flesh ground into a spreadable paste like peanut butter so it contains fiber and other nutrients; I like this organic creamed coconut which is the same as coconut butter and much cheaper than other brands, but just the same). Regarding non-dairy “milk” — I recently tried Ripple’s pea protein “milk” (unsweetened of course) and loved it as a high-protein milk alternative. However, I don’t have it (or other milk alternatives, such as non-GMO soy milk, almond or cashew milk) every day because it’s still a processed food. Just make sure to always buy unsweetened milk alternatives (better to control the sweetness yourself), and avoid any with carrageenan as an ingredient.
- stewed apples –> great for the microbiome (check out my blog: 3 Tips for a Healthy Microbiome to learn more and get my recipe),
- or just plain fruit (always an easy, healthy and delicious snack option!)
While you could enjoy most of these snacks (minus the PB&J maybe) with corn chips (which are gluten-free), I didn’t include those in my snack list because they are cooked with refined oils high in omega 6 content. The crackers have no added oil. However, I do love corn chips with guacamole from time to time! I just always buy non-GMO stone ground blue corn tortilla chips (Trader Joe’s makes ones with sprouted amaranth and chia seeds added).
Bottom line: If you’re on a gluten-free diet don’t rely on processed/packaged gluten-free snacks. There are so many healthy, cheap and easy to make options available! And these snacks are great even if you aren’t on a gluten-free diet. If you haven’t yet tried it, I recommend at least experimenting with a gluten-free diet for 30 days to learn if you have a gluten sensitivity or intolerance, but noticing whether you feel better without gluten in your diet. Just make sure to check labels.
