If only we’d never get hungry in between meals and need snacks, life would be a lot simpler. But whether it’s you or your child that needs frequent GLUTEN FREE DAIRY FREE SNACKS it can feel tedious coming up with variety and options. I’ve got store bought and homemade snack options that will allow you to snack freely from a wide variety. Get your snack on! The next time a snack attack happens, you’ll be ready!
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WHY WE NEED SAFE SNACK OPTIONS:
My son has a wheat and dairy food allergy, and I have friends with Celiac disease so I personally know the pain of having to turn over every product in the store desperately looking for allergy free options to feed him. Most snacks are filled with dairy products and laden with gluten. I hope that whether you have a gluten-free diet, gluten-free dairy-free diet, or some other food restriction that this list will help you find options you can enjoy–whether that be for a school snack, after-school snacks, late night snacks or whatever time of day the munchies hit ya. I don’t want you or your loved ones getting hangry because they can’t find a safe snack. I have everything from energy bars, crunchy snacks like popcorn, pretzels, and chips, to jerky, fruit, and more. This long list of great ideas should give you something even for the picky eaters. There’s a nice range between guilty pleasure foods (I’m looking at you, Lays!) and healthy snack ideas. Be sure to share these free snack ideas with your allergy friends!
IMPORTANT INFO BEFORE LOOKING AT THE GLUTEN FREE DAIRY FREE SNACK IDEAS:
- PLEASE be sure to read the actual package in the store before you buy it, as recipes and manufacturing processes may have changed since the time of publishing and company websites aren’t always as up to date as actual labels.
- Also–there may be some suggestions I’ve either personally tried, or added because a reader submitted it that you might not agree with. And that’s OK. As people with food allergies, medical conditions, Celiac, vegan or other dietary restrictions, there is a huge spectrum of what we feel comfortable eating or giving a loved one. Some have to check manufacturing processes and some are OK with “may contain” or “certified” statements. This list is not something you have to follow, but simply a guide to help get the creative juices flowing, and to help you, not to shame you. So, please refrain from negative comments.
- I made sure to throw in some homemade gluten free dairy free snacks recipes as well, so you can have greater control over the ingredients. Sometimes it’s just nice to make your own snacks.
- If there’s a recipe that calls for a gluten-free flour blend, you can use my homemade recipe, and if not, each individual recipe page should help guide you to a store bought option as well. Be sure to read the text above the recipe card. In my recipes, I never call for almond flour or coconut flour, making all of my recipes nut free as well!
- If you’re going to be feeding any of this to an allergy kid, be sure to ALWAYS get the parents’ consent first. Just because a package may say it’s an “allergy free snack recipe” doesn’t mean it’s automatically OK. That’s great you’ve done your research, but you don’t always know what they’re comfortable with. They’ll be so appreciative you are communicative.
- I’ve tried to add links to any snack that I can, so you can personally check them out (and most importantly see the ingredient list) before shopping for them. Some I couldn’t find, but hopefully this will still be helpful. I like to know what the product looks like because it helps me find it on the shelves at my local grocery stores. (Or, you can buy them on Amazon, with my links too.)
GLUTEN FREE DAIRY FREE PRETZELS
- Snyder’s Gluten Free Pretzels
- Quinn’s Peanut Butter Filled Pretzels
- Glutino
- Savor By Suzie Grain Free Pretzels
- Greater Knead Soft Pretzel Nuggets
GLUTEN FREE DAIRY FREE POPCORN
GLUTEN FREE DAIRY FREE MEAT SNACKS
DAIRY FREE GLUTEN-FREE MUFFINS (HOMEMADE)
- Cinnamon Swirl Muffin
- Chocolate Chips Muffin
- Pumpkin Muffin
- Blender Oatmeal Banana Chocolate Chip Muffin
- Healthy Double Chocolate Muffin
- Cinnamon Applesauce Muffin
- Brown Sugar Oatmeal Muffin
- Sunbutter, Banana & Honey Muffin
- Banana Bread Muffin
- Peach Muffin
- Chocolate Chip Zucchini Muffin
- Double Chocolate Chip Banana Muffin (great way to use up ripe bananas!)
GLUTEN FREE DAIRY-FREE MUFFINS (STORE BOUGHT)
- Abe’s Mom’s gluten free vegan muffins
- Canyon Bakehouse English muffins
- Hungry Harry’s muffin mix
- Katz English muffins
- Krusteaz gluten-free muffin mixes
- Namaste gluten free muffin mixes
- King Arthur gluten free muffin mixes
- Franz English muffins (has egg)
- Bobo’s gluten free muffins (multiple varieties)
- Kinnickinnic frozen muffins (multiple varieties)
- Udi’s frozen muffins
- Alyssa’s Vegan Bites
GLUTEN FREE DAIRY FREE CEREAL
While some strictly have cereal for breakfast, many enjoy a bowl mid-day or as a late night snack. Most kids will nibble on dry cereal as a snack as well.
- Chex (various flavors–rice, corn, cinnamon, vanilla)
- Cheerios (various flavors)
- Malt-o-Meal Crispy Rice
- Malt-o-Meal Cocoa Dyno Bites
- Lucky Charms
- Fruity Pebbles
- Kix
- Nature Path’s Whole O’s (oat free)
GLUTEN FREE DAIRY FREE YOGURT
- So Delicious coconut yogurt
- Silk soy yogurt
- Nancy’s Oat Yogurt
- Kite milk yogurt
- Yoplait dairy free gogurts
- Chobani Oat Yogurt
- Oui coconut milk yogurt
*Some of these brands have add-in granolas, so be sure to read labels to ensure if they have any add ins, that they are gluten free.
GLUTEN FREE DAIRY FREE BARS
- Enjoy life granola bars
- Nature’s bakery vegan fig bars
- Glutino Gluten Free Strawberry Oven Baked Bars
- Bobo’s Gluten & Dairy Free Toasters
- Made Good (multiple varieties)
- Lara bars
- Orgain kids bars
- RX bars
- Zego Seed & Fruit Bars
- HOMEMADE:
- Chewy No Bake Double Chocolate Granola Bars (HOMEMADE!)
- Oat Free + Top-8-Free Chocolate Banana Baked Granola Bars (HOMEMADE!)
GLUTEN FREE DAIRY FREE GRANOLA
Granola by itself or with a safe yogurt (see section further in post) is always a favorite snack.
- Safe & Fair (various flavors)
- Made Good (two flavors)
- Purely Elizabeth Grain Free Granola
- Nature’s Path Pumpkin Seed & Flax Granola
GLUTEN FREE DAIRY FREE BREAD
- Ener-G bread (multiple varieties)
- Little Northern Bakehouse
- Schar
- Franz
- Canyon Bakehouse
- Udi’s
- Gluten Free Dairy Free Toast Ideas:
- Cinnamon sugar toast
- Toast with safe spread (Peanut Butter, WowButter, Sunflower Seed Butter…etc) + bananas
- Rice cakes with safe spread
- Avocado toast
- Toast with safe butter spread + jam/jelly
- Toast with Nutiva hazelnut spread (a dairy free version of Nutella)
- Patriotic Toast
GLUTEN FREE DAIRY FREE CHIPS
- Tortilla chips & guacamole (most brands are safe, double check labels)
- Tortilla chips & salsa (most brands are safe, double check labels)
- The Good Crisp Chips (BBQ, Salt & Vinegar or Original flavored)
- Lays Stax (original)
- Lays Original
- Pop Bitties
- Cape Cod Chips
- Salsa Verde Doritos
- Fritos
- Hippeas
- Enjoy Life Lentil Chips
- From the Ground Up Cauliflower Chips
- Beanitos
- Sweet Potato Chips by Terra
GLUTEN FREE DAIRY FREE FRUIT
- Applesauce pouches
- Acai bowls
- Mixed Fruit cups (plain or in Jello)
- Olive cups
- Mandarin orange cups
- That’s It Fruit Bars
- Zego Fruit Bars
- Fruit leather (homemade or store bought)
- Whole/non pre-packaged fresh fruit:
- Bananas, apples, pears, grapes, berries, oranges, pineapple…the list goes on! Such a natural way to get an allergy-free snack.
- Dehydrated fruits:
- Apple chips, plantain or banana chips, apricots, raisins, craisins…etc. (You can make these or buy store bought)
GLUTEN FREE DAIRY FREE VEGETABLES
Vegetables are always a nutritious gluten free dairy free snack, whether you buy the prepared, or whole vegetables and chop them yourself.
- Baby carrots, sugar snap peas, celery, bell peppers, cucumbers, broccoli, cauliflower…etc!
GLUTEN FREE DAIRY FREE VEGETABLE DIPS
While vegetables are great on their own, it never hurts to have a yummy spread to dip them in to make them extra filling.
- Hummus (I have a sesame free, homemade hummus recipe in my Allergy Friendly Cookbook
- 3 Ingredient Dairy Free Ranch Dip I prefer this because it’s thick and creamy, instead of running like the Dairy Free Hidden Valley Ranch Dressing made more for salads
- Dairy free Queso
- Cranberry salsa dip
- Dairy free French Onion Dip
GLUTEN FREE DAIRY FREE CRACKERS
- Mary’s Gone crackers
- Schaar honey graham crackers
- Kinnikinick S’moreable Grahams
- Pamela’s Graham Crackers
- Schaar table crackers
- Simple Mills Almond Flour Crackers (except the Farmhouse cheddar flavor)
- Milton’s Crispy Sea Salt Crackers
- Blue Diamond Nut Thins
- Good Thins
- Annie’s Gluten Free Bunnies
GLUTEN FREE DAIRY FREE SEEDS & TRAIL MIX
- Sunflower Seeds
- Pumpkin Seeds
- Nut Harvest Trail Mix
- Allergy friendly trail mix (homemade!)
- Tropical Trail Mix (homemade!)
- Skinny Dipped Almonds Super Dark Plus Sea Salt
- Individual/on-the-go packets of peanut butter, cashew butter, almond butter or sunflower butter
- Peanut butter (or safe nut/seed spread) + fruit
- Peanut butter (or safe nut/seed spread) + rice cake
- Peanut butter (or safe nut/seed spread) + safe bread
GLUTEN FREE DAIRY FREE MISCELANEOUS SNACKS
- Enjoy Life Ovals
- Enjoy Life Protein Bites
- Smoothies (store bought, or homemade)
- Crunchy Roasted Edamame
- Veggie stix or Veggie Straws (not the Ranch flavor)
- Off the Eaten Path Veggie Crisp
- Vegan Rob’s Sorghum Puffs (various flavors)
- Crunchy Rice Rollers
- The Good Bean Crunchy Chick Pea Snack
- Rice cakes (various flavors and brands, we usually do Quaker plain, Caramel or Apple flavor)
- Oatfree Energy Balls (homemade!)
- “Quesadilla” gluten free tortilla + favorite dairy free shreds (like Daiya, Violife or Follow Your Heart
- Daiya “cheese sticks”
- Fruit snacks (most brands are safe, double check before consuming)
- Don’t forget the power of leftovers!
IF I FORGOT ANY OF YOUR FAVORITE GLUTEN-FREE DAIRY-FREE SNACKS, PLEASE COMMENT BELOW TO HELP OTHER READERS!
Hi! I’m Megan, a mom to four kids, two with multiple food allergies & one with EOE. I’m a published cookbook author that constantly tweaks recipes to make them allergy friendly–it’s an addiction. I share every recipe & tip with you, to help you eat like you did before food allergies & dietary restrictions. You can still be awesome, even with food allergies!
Antionette
I was just diagnosed with IBS-M and I have PCos as well that calls for gluten free, no dairy , and a few other restrictions. I thank the stars for people like you who help others through tough situations such as food etc! I was soo scared to eat anything but this is a great start ! Thank you thank you thank you for all that you do ! You don’t know how many stomachs you’re saving !
Megan Lavin
That’s so nice of you to say. Good luck on this new journey of yours!
Karla Dickenson
This is a great list. Thank you!
Taylor
This was fun to read through! Snacks can be overwhelming sometimes, but this had some great pantry-stacking tide as. Thank you!
Megan Lavin
Thanks so much for stopping by and reading. Appreciate your comment too!
Melissa B
Another granola is Nature’s Path Pumpkin Seed & Flax.
Megan Lavin
Thanks so much for the tip, Melissa! Appreciate you helping future readers.