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10 Best & Easy Low Calorie Gluten Free Snacks

Looking for the best low calorie gluten free snacks? Scroll down now!

Numerous studies have recently been conducted to identify practical nutritional approaches for weight loss.

Perhaps you want to eat healthier foods because you go to the gym.

There are many options for selecting a diet that might work for you.

Deciding whether to go keto, vegan, or low-carb is difficult.

While many diets may be successful for you, the most important thing is finding one you enjoy and will stick with in the long run.

Especially if you are not suffering from illnesses that would automatically direct you to the best diet.

However, there is only one perfect diet for someone with celiac disease.

A gluten-free diet plays a role in managing celiac disease symptoms and other medical conditions linked to gluten consumption.

This dietary plan claims to provide plenty of benefits, such as improved health, weight loss, and increased energy.

This is why many other Heathers prefer to eat gluten-free.

Even if those people do not have any problems eating Gluten.

But is it safe?

What is celiac disease?

And what exactly is a gluten-free diet?

You will find the answers to these and many other questions in today’s article.

Besides, we will recommend the best accessible, low-calorie, gluten-free snacks.

So, take a deep breath.

Make yourself a cup of tea or perhaps coffee.

All you have to do now is relax and try to read slowly.

Hopefully, you will find it enjoyable.

What is Gluten?

Gluten is a family of proteins found in grains such as wheat, barley, and rye. [1]

Its name comes from the Latin word for glue.

Therefore, Gluten holds the grain together and keeps it in shape.

It can be found in bread, plates of pasta, dough, baked goods, cereals, and other unexpected places.

For instance, oats, soy sauce, salad dressings, toppings, cheeses, fried foods, candy, alcohol, supplements, cosmetics, and more.

Why go gluten-free?

Cutting out Gluten from your diet will most likely change your overall Fiber, vitamins, and other nutrient consumption. [2]

There are, however, medical reasons that force you to adopt this lifestyle.

The most common one is celiac disease.

What is celiac disease?

It is a condition in which Gluten triggers immune system activity that mistakenly attacks itself after exposure to Gluten. [3]

This autoimmune disorder damages the lining of your small intestine.

Sadly, such harm, over time, prohibits the absorption of nutrients from food.

Studies have shown that celiac disease affects at least 1% of the population in the Western world. [4]

Celiac disease patients regularly suffer from symptoms such as:

  • diarrhea or constipation
  • sharp stomach pain
  • stomach discomfort
  • bloating
  • weight loss
  • skin rashes

Surprisingly, some celiac disease patients do not have digestive symptoms. [5]

On the contrary, they may experience other signs, such as:

  • fatigue
  • anemia
  • depression

What additional health issues require a gluten-free diet?

Other major gluten-related illnesses include:

  1. non-celiac gluten sensitivity
  2. wheat allergy
  3. gluten ataxia

Each has its characteristics, but they are all connected and manageable. [6]

Now let us enjoy the following gluten-free, healthy snack ideas.

Gluten-free snack examples

As mentioned, sticking to a gluten-free diet demands close attention to food selections, ingredients, and nutritional content.

The most cost-effective and healthy way is to seek out naturally gluten-free food groups. [7]

Many naturally gluten-free foods can be a part of your healthy diet, including:

  • Fruits
  • Vegetables
  • Lean, nonprocessed meat and poultry
  • Fish and seafood
  • Most low-fat dairy products
  • Eggs
  • Beans, legumes, and nuts

Pure wheat grass and beans are gluten-free, but only in natural, unprocessed forms.

However, if they are not harvested or processed correctly, gluten contamination is risky.

Thus, let’s get back to the snack options.

  • Popcorn:

This is the easiest and the most perfect gluten-free snack to nibble on.

Additionally, it is a good source of Fiber, which can help you feel full.

You can either go and grab some packaged versions that are available at any local grocery store.

On the other hand, you may make it at home with different flavors if you wish.

So, you can eat popcorn plain or add one tablespoon of butter, olive oil, or coconut oil.

You can adjust the seasoning with oregano, smoked paprika, parmesan cheese, or salt.

Nutrition Information

Nutritional facts for 1 cup of air-popped popcorn and 1 tbsp butter are as follows: [8]

Calories: 193; Total Fat: 14g; Sodium: 282mg; Carbohydrate: 13g; Dietary Fiber: 3g; Protein: 4g

Another way to munch on sweet popcorn is with melted dark chocolate.

You could toss some of it in fiber-rich dried fruit, such as cranberries or cherries.

Perhaps add peanuts for a good source of healthy fat and plant-based protein.

Chocolate and peanuts are naturally gluten-free.

However, some may have additives, so be sure to choose certified gluten-free products.

  • Popping Sorghum

Tiny sorghum grains are a delightful corn-free alternative to popcorn.

They are naturally gluten-free and densely nutritious that puff up beautifully when lifted over high heat.

Compared to popcorn, popped sorghum has a smaller kernel size.

In addition, it doesn’t have a strong flavor, which makes it desirable for added flavoring. 

You can also snack on popped sorghum, plain or sprinkled with chili powder or finely grated Parmesan cheese.

Nutritional Facts for a half-cup portion of uncooked sorghum grains contains: [9]

  • 10 grams of plant-based protein
  • 6 grams of Fiber
  • 26% of your daily recommended value of vitamin B1 (thiamine)
  • 37% of your daily recommended value of magnesium
  • 14% of your daily recommended value of zinc

Bananas are another tasty and nutritious fruit.

They are a great source of Fiber and vitamins and can be eaten alone as a snack.

Or maybe used as an ingredient in several recipes, especially baking.

Here are two quick and easy snack recipes containing banana and oatmeal.

  • Low carb gluten-free Banana Bread

There’s no flour, just good gluten-free oats, bananas, and a bit of magic.

Besides, you may substitute oatmeal with coconut flour for a keto-friendly recipe.

Ingredients:

  • 1/2 cup (56g) coconut flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • One teaspoon of cinnamon
  • Three medium bananas, mashed
  • Three large eggs
  • Two tablespoons of melted coconut oil
  • Two teaspoons of vanilla extract 

Directions

Line a 9-by-5-inch (23-by-13-cm) loaf pan with parchment paper.

Preheat the oven to 350°F (175 °C).

Combine the coconut flour, baking soda, baking powder, and cinnamon in a large mixing bowl.

To blend, whisk everything together.

In a medium bowl, whisk the eggs.

Mix the mashed banana until smooth, then add the coconut oil and vanilla extract.

Stir the banana mixture into the flour mixture until well combined.

Smooth the top of the batter after scraping it into the pan.

Thirty-five minutes in the oven or until a toothpick inserted into the center of the loaf comes out clean.

Cool on a rack before tightly wrapping and storing for up to four days.

Nutrition Information:

Nutritional facts per serving: [10]

Calories: 130; Total Fat: 6g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 70mg; Sodium: 126mg; Carbohydrate: 15g; Dietary Fiber: 4g; Sugar: 6g; Protein: 4g

  • Gluten-Free Banana Oat Waffles

This is suitable for gluten-, vegan, dairy-free, and sugar-free.

These blender waffles are so easy to make; mix oats, bananas, and milk to form a batter, which then gets cooked.

They’re crispy on the edges, soft inside, and make a hearty breakfast!

Ingredients:

  • Gluten-free oats or buckwheat flour, if possible
  • Banana 
  • Milk: you can use almond or soy milk, but any milk works.
  • Coconut oil 
  • , peanut butter, and ½ sliced apple, and dust it with cinnamon.

Directions:

Pour the blended wet ingredients into the bowl containing the dry ingredients. 

Use a wooden or silicone spatula to combine.

This dough may seem light immediately after mixing. 

Allow it to sit or rest for 10 minutes (or less) before using. 

This way, it thickens and makes the perfect banana oat waffles.

Use a cooking spoon to scoop the mixture into the waffle maker, which should be ready now. 

Cover or lock the waffle maker and allow the required cooking time.

When the light on your waffle maker goes from red to green, your sweet banana oat waffle is ready. 

Enjoy eating it with some syrup or maybe ice cream.

Nutrition Information:

Nutritional facts per serving: [11]

Calories: 232; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 93mg; Sodium: 82mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 5g; Protein: 10g

  • Banana boat

This is another way to snack on bananas.

Slice a medium banana in half lengthwise and spread it with your favorite nut butter.

Then sprinkle with unsweetened, shredded coconut, chia seeds, or chopped nuts.

Nutrition Information:

The nutritional information for a banana with 1 tbsp almond butter, 2 tsp chia seeds, and 1 tsp shredded coconut is: [12]

260 Calories, 9g Total Fat, 5g Protein, 39g Total Carbohydrate, 26g Sugars, 7 g Fiber

  • Hard-Boiled Egg Snack Recipes

Eggs are super nutrient-dense food containing 13 essential vitamins and all nine essential amino acids for only 70 calories.

Besides, they are a good source of vitamin B12, which up to 41% of people newly diagnosed with celiac disease are deficient in. [13] [14]

This vitamin is essential for energy production, nerve function, and DNA synthesis.

Eggs are also a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.

Here are two simple and fast snack recipes that include hard-boiled eggs.

  • Egg-salad-stuffed mini bell peppers

Mini bell peppers are ideal for a quick bite.

Ingredients:

  • Eight large eggs
  • Four red bell peppers
  • ⅓ cup mayonnaise or 1 Tbsp Dijon mustard
  • ¼ cup chopped fresh parsley or green onion 
  • 1 cup plain Greek yogurt
  • 1 tsp lemon juice
  • ¼ tsp salt and black pepper

Directions:

Cut the peppers in half before adding the egg salad and remove the seeds.

Then, chop a hard-boiled egg into small pieces to make the salad.

Mix them with diced green onion or parsley and plain Greek yogurt.

Mayonnaise or mustard, as you prefer, with some lemon juice.

Eventually, add seasoning with salt and pepper as needed.

Spoon egg salad into bell peppers to serve.

  • Deviled Eggs

These aren’t just for the holidays anymore.

They can be a tasty snack at any time of year.

Why are they called deviled eggs?

The term “deviled egg” is derived from an 18th-century culinary term that the Oxford English Dictionary initially used to describe a highly seasoned fried or boiled dish. 

This changed over time to include spicy, condiment-filled dishes.

It eventually ended up being used to describe eggs.

We provide you with two ways to make this recipe.

Simply take two hard-boiled eggs, scoop out the yolks, and mix with mayonnaise and mustard to taste.

Then sprinkle with smoked paprika, parsley, or dill.

On the other hand, we recommend using pickled red beet for the second method as follows:

The filling gets its beautiful hue from golden egg yolks and raw beet grating.

They have rich flavors from the yolks, garlic, and lemon juice to brighten things.

Ingredients:

  • 12 large pasture-raised eggs
  • 1/2 cup (50 grams) finely grated raw beet (beet should be peeled)
  • 1/2 cup full-fat mayonnaise
  • Two tablespoons of pickle juice
  • Two tablespoons of fresh lemon juice
  • 1/4 teaspoon fine salt
  • 1/2 teaspoon pepper
  • One small garlic clove
  • One tablespoon of chopped fresh parsley for garnish

Directions:

Put eggs in a large pot.

Cover with water by two inches.

Place on high heat and bring to a boil.

Once boiling, turn the heat to low and set aside for 1 minute.

Then, take the pan off the heat and cover it for 11 minutes.

Drain the eggs and immediately place them in an ice bath.

Once the eggs have cooled, peel them under cool running water, rolling them on the counter first to help break their shells.

If needed, cut the eggs in half and scoop the yolks with a small spoon.

Add the yolks and remaining ingredients to a blender or food processor (a blender will get them the creamiest) and add the remaining ingredients.

Blend on high until creamy and smooth.

Scrape the filling into a Ziploc bag or pastry bag.

Squeeze the mixture into the empty egg halves.

Garnish with freshly ground black pepper and minced parsley.

Nutrition Information:

The nutritional information for a Serving Size of 1 container is: [15]

520 Calories, 12g Carbohydrates (12g net carbs), 48g Fat, 20g Protein

  • Baked Veggie Egg Cups

Furthermore, this is an additional recipe for eating eggs with another creative serving idea.

Ingredients:

  • Six large eggs
  • 1 cup (240ml) egg whites (or another six eggs)
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • One teaspoon of coconut oil
  • 1/2 orange bell pepper, chopped
  • 1/2 cup (75g) diced yellow onion
  • 1 cup (150g) chopped broccoli
  • 1 cup (150g) sliced mushrooms
  • 1/3 cup (30g) crumbled feta cheese
  • Two tablespoons chopped fresh flat-leaf parsley

Directions:

Preheat oven to 375°F (191°C).

Coat a 12-cup muffin pan with cooking spray, or line it with silicone baking cups. 

Whisk eggs and egg whites in a large bowl. 

Season with salt and pepper.

Heat a skillet over medium oil. 

Add chopped veggies. 

Cook for 5–6 minutes until soft, and the onions are fragrant.

Add veggies to eggs. 

Add in feta and parsley, and mix well.

Use a measuring cup to pour the egg mixture evenly into muffin cups, about 1/3 cup each. 

Bake for 17–20 minutes until the egg cups are no longer jiggly and a toothpick inserted in the center comes out clean. 

Allow cups to cool before refrigerating, or enjoy immediately.

Nutrition Information:

The nutritional facts for a Serving Size of 2 egg cups are [16]

Calories: 137; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 192mg; Sodium: 411mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 12g

  • Homemade Granola Bars

Here’s a DIY gluten-free snack recipe that’s 100% worth making at home if you’ve got the time.

It is an easy, no-bake recipe perfect for all those in-between moments.

You can feel good feeding yourself or your family with this chewy and clumpy snack.

Make sure to use gluten-free oats if you have a gluten intolerance.

The secret is that slightly toasting the oats brings a delightfully nutty undertone.

Eventually, mix the oatmeal with honey or maple syrup, peanut butter, and cinnamon for a pure, wholesome flavor.

Ingredients:

  • 1 cup creamy peanut butter (no sugar added; substitute sunflower butter for nut free)
  • ½ cup honey (or ½ cup agave syrup for vegan)
  • 3 ½ cups Old Fashioned rolled oats
  • ½ teaspoon kosher salt
  • ½ teaspoon cinnamon
  • Up to 1 cup finely chopped nuts, dried fruit, and seeds, or ½ cup mini chocolate chips

Directions:

Toast the oats: Preheat the oven to 350 degrees Fahrenheit.

Place the oats in a single layer on a baking sheet and toast them for 10 minutes until lightly golden.

Mix the ingredients: Transfer the oats to a large bowl and mix in the peanut butter, honey, oats, salt, and cinnamon in a bowl. Stir in mix-ins.

Form into bars: Add a sheet of parchment paper to a 9″ x 9″ pan, letting the edges drape over the sides. 

Place the mixture into the pan and press it into an even layer. 

Add a few more mix-ins to the top of the bars if you’d like.

Use a small glass to roll over the top to make them as smooth as possible.

Freeze and cut the bars: Freeze the bars for 10 minutes. 

Then remove the pan from the freezer and use the parchment to lift the bars out of the pan. 

Use a sharp knife to cut them into 20 rectangles.

Store in the refrigerator for up to 3 weeks. 

The texture is most solid after you refrigerate for a few hours.

Nutrition Information:

Per Serving Size: 1 bar [17]

Calories: 198; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 39mg; Carbohydrate: 29g; Dietary Fiber: 5g; Sugar: 12g; Protein: 5g

Veggies and Hummus

Hummus is a creamy dip originating in the Middle East, mainly the Arab.

It is made from puréed chickpeas, usually mixed with tahini, sesame or olive oil, lemon juice, and garlic.

Chickpeas are nutritious, protein-rich beans.

Premade gluten-free hummus is sold in supermarkets.

Surprisingly, there are many other spins on this traditional Mediterranean chickpea dip.

Other recipes may use black and white beans instead of chickpeas, creating a deliciously creamy hummus dip.

Besides, say goodbye to bland beige hummus; if you haven’t noticed, colorful produce is popping up everywhere, and it’s all ready to step up the traditional dip.

Thus, you can make beet and carrot hummus by swapping out a few ingredients. 

The central concept in all of them is simple.

For example, to make mini sandwiches, spread hummus on thick, round cucumber slices.

You may dip it with tortilla chips or veggie sticks such as celery.

Ingredients:

  • TOPPING:
    • One tablespoon of olive oil
    • One tablespoon of white & black sesame seeds
    • big pinch of salt
  • HUMMUS:
    • 1 (15-ounce) can of chickpeas, drained, and water/juices reserved 
    • Two small cloves of garlic
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon ground cumin
    • 1/3 cup tahini
    • Three tablespoons cold water
    • 1/4 cup extra virgin olive oil
    • juice of one lemon
    • oregano leaves for garnish

Directions:

In a food processor, combine chickpeas, garlic, salt, and tahini, then process for 20 seconds to start breaking down.

Add water or juice and start blending again, then drizzle olive oil through the top hole of the food processor.

Stop, scrape down the sides, and add lemon juice. 

Blend again for one and a half minutes until the mixture is smooth.

Finally, taste and adjust salt if needed.

Spread the hummus onto a plate, and scatter the topping off to one side. 

Add a bit of extra tahini, a bit of smoked paprika, and olive oil. 

Sprinkle with oregano leaves.

Nutrition Information:

The nutritional facts for a Serving Size of 2 tablespoons [18]

Calories: 78. Carbs: 6g. Fat: 5.3g. Protein: 2.5g

Baba Ganoush with Tahini

Another delicious Mediterranean dip but this time made of roasted eggplant.

Think of it as hummus, but the eggplant stands in for the chickpeas.

Baba ganoush or baba ganouj means “spoiled dad,” referring to the fact that you can’t help but feel spoiled when you eat it! 

The French caviar calls aubergines for a reason.

This healthy snack has a silky, creamy texture with a subtle smoky flavor.

Ingredients:

  • Three small to medium eggplants
  • 1/2 cup tahini
  • juice of 1 lime
  • Two garlic cloves minced
  • One teaspoon of ground coriander
  • One teaspoon salt
  • Two tablespoons chopped mint leaves
  • One tablespoon of olive oil (don’t skip this)
  • red pepper flakes for topping

Directions:

Preheat oven to 375 degrees F.

Poke the eggplants with a fork, place on foil on a baking sheet, and roast for 45 minutes. 

Broil eggplant for three more minutes to get a little char on the skin. 

Let it cool for about 10 minutes.

Halve the eggplants vertically, scoop out the flesh, and put it in a fine mesh strainer. 

Discard the skins.

Press down on the flesh so that the extra moisture comes from the eggplant. 

Keep the flesh and discard the liquid.

Then place the flesh into a food processor or blender. 

In the end, add tahini, lime juice, garlic, coriander, and salt.

Blend until completely smooth, about 2 minutes. 

Garnish with mint, red pepper flakes, and olive oil to serve.

Nutrition Information:

The nutritional facts for a Serving Size of 0.5 Cups. [19]

Calories: 164. Carbs 28%. 12.5g. Fat 64%. 12.5g. Protein 8%. 3.5g.

Yoghurt Parfait

This is one of the most accessible breakfast and brunch ideas.

It is a layered cup that looks fancy but takes minutes to make.

To make this snack, alternate layers ½ cup of plain Greek yogurt with ½ cup of berries or other fruit.

Then top with ¼ cup of gluten-free granola and nuts or seeds.

Significantly, a 1/2-cup (112-gram) serving of plain Greek yogurt provides 10% of the Recommended Daily Intake ( RDI ) for calcium. 

A mineral in which many people with celiac disease are deficient. [20]

You can substitute Greek yogurt with a lactose-free or dairy-free option.

However, it contains less protein and more sugar.

Plenty of yogurts comprise live and active bacterial cultures that aid lactose digestion.

Therefore, even if you have a problem digesting milk, you may be able to tolerate such dairy products. [21]

Conclusion

Even though gluten-free food is widely accessible, it tends to be more expensive.

As you can see, gluten-free snacks do not have to be challenging to prepare.

So, to avoid nutritional deficiencies, you should choose whole foods high in fiber, vitamins, and minerals.

You can also check How to Lose Belly Fat and Gain Muscle? Check Our Guide

In addition, don’t be afraid to experiment with different types of products.

Just add spices and healthy proteins to make yourself a tasty gluten-free snack.

Dr. Lin Wei Chen

Dr. Lin Wei Chen

Dr. Lin Wei Chen, PhD in Sports Medicine from the University of Hong Kong and a Master's in Traditional Chinese Medicine from Beijing University, is a trailblazer in integrating herbal wisdom with modern fitness science. With over 10 years in sports medicine, Dr. Lin specializes in natural approaches to muscle growth, stamina, and men's health, revolutionizing how we enhance physical performance. His unique perspective, combining rigorous scientific research with age-old herbal practices, offers innovative and effective solutions for athletes and fitness enthusiasts alike. Renowned for his patient-centered approach, Dr. Lin's work not only elevates physical capabilities but also empowers individuals towards holistic well-being.
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