Q. I often need a snack when I’m on the run, but am hard pressed to find something gluten-free when I need it. Do you have any suggestions?
Shelley Case, RD: Whether you’re rushing between meetings or getting the kids to music lessons or a sports event, grabbing a snack on the go is all too common for many of us. But on a gluten-free diet, a little planning is required before you are time-crunched and ravenous. The good news is that there are many healthy, gluten-free options that can be kept at home or in your car, backpack or desk at work. Following are some ideas, along with a few recommendations of gluten-free products you may wish to try.
In a Crunch
Keep some gluten-free crackers at your desk and some hummus in the office fridge. A quick nibble on these will keep you going through that next conference call.
- Simply Rice Crackers
- Edward & Sons Exotic Rice Toast
- Mary’s Organic Crackers
- Crunchmaster Multigrain Crackers
- Blue Diamond Nut Thins
On the Move
Make your own trail mix. Combine almonds, cashews, raisins, dried apricots or mangoes with gluten-free cereal. Keep a container in your purse, in the car and one at your desk. You’ll never be without a protein boost.
- Orgran’s Multigrain O’s with Quinoa
- Nature’s Path Mesa Sunrise Multigrain Cereal or Whole O’s Cereal
- Glutino Honey Nut Cereal O’s
Keep some single-serve nut or seed butters on hand. Eat one of the squeezable packs on its own, or spread on fruit such as apples or pear slices or on gluten-free crackers or rice cakes.
- Justin’s Nut Butter (order online: www.justinsnutbutter.com)
- Barney Butter (U.S. only)
Before You Go
Top some plain or flavoured yogurt with some gluten-free granola for a nutritious bite as you’re running out the door.
- Enjoy Life Crunch Granola
- Bakery on Main Gluten-Free Granola
- NoNuttin’ Foods Granola Clusters (made with pure, uncontaminated oats)
When convenience is of the utmost importance, a gluten-free snack bar (made with nuts, seeds and/or dried fruits) is what you need.
- Kind Bars
- Bumble Bars
- Mrs. May’s Naturals
More No-Fail Snack Ideas
- Yogurt tube
- Canned fruit (in juice or water) or applesauce
- Fresh fruit
- Pumpkin or sunflower seeds (plain or GF flavoured)
- Dried fruits (e.g. mini raisin box, apricots, cranberries, mangoes)
- Fruit or vegetable juices
- GF bagel and low-fat cream cheese
- Celery sticks with low-fat cream cheese
- Cottage cheese with dill and fresh pepper or with fruit
- Pudding, made with low-fat milk
- Veggies (e.g. mini carrots, cherry tomatoes, peppers, cucumbers, broccoli, cauliflower) and yogurt dip or GF low-fat salad dressing
- String cheese and GF crackers
- GF muffin (made with banana, carrot/pineapple, pumpkin) and yogurt drink
Shelley Case is a consulting dietitian and author of Gluten-Free Diet: A Comprehensive Resource Guide. She is on the advisory boards of the Canadian Celiac Association, the Celiac Disease Foundation and Gluten Intolerance Group.
Thank you for understanding that Shelley won’t be able to answer every question received. The editors at Allergic Living highly recommend her book Gluten-Free Diet, a vital resource for those interested in celiac disease and living gluten-free.
For more information about oats in the GF diet see: