There are lots of homemade and packaged gluten-free snacks that can make snacking fun for kids. Do your kids like "ants on a log"? Celery with peanut butter and raisins on top can make for a yummy after-school snack.
This article will outline fun ways to provide gluten-free snacks that may inspire your little cooks to help in the kitchen. You can help build positive associations while making memories when kids are part of the cooking process.
Benefits of Gluten-Free Snacks
Eating gluten-free can help reduce pain and inflammation associated with:
- Celiac disease: An autoimmune disease in which the body responds to gluten by attacking the small intestine.
- Gluten sensitivity: Gastrointestinal irritation where people experience symptoms similar to celiac disease when they eat gluten, but don't test positive for celiac disease.
Parents of kids with celiac disease, which can develop as early as 6 to 9 months, should be careful to read ingredient labels so that their kids don't experience the side effects of eating gluten.
What is Gluten?
Gluten, which acts as a glue, is a protein found in wheat, barley, and rye that's used to help give foods their texture and shape. Lots of foods have gluten, including breads, crackers, cereals, cookies, muffins, and pasta. Becoming a label-reading expert is important when buying packaged goods.
Symptoms of celiac disease in children may include:
•Bloating
•Constipation
•Diarrhea
•Excessive, painful gas
•Fatigue
•Moodiness
•Skin rashes
•Upset stomach
•Vomiting
•Unintentional weight loss
Homemade vs. Packaged Snacks
Homemade snacks, like raw veggies and homemade dip, are great because you know exactly which ingredients are in them. However, you may not always have time to whip up something quickly.
The good news is that many gluten-free packaged snacks are available. The following brands have gluten-free options:
•Annie's
•Blue Diamond
•General Mills
•Snyders
Packaged snacks are time-savers for making lunches or a quick on-the-go snack. However, they're not all healthy—many are loaded with salt, sugar, and fat. Candy can have unexpected ingredients too.
Read the label even if it says gluten-free on the packaging. Gluten is found in wheat, barley, and rye. Some oats contain gluten. Avoid hidden gluten-containing ingredients like:
•Einkorn
•Emmer
•Spelt
•Kamut
•Wheat starch
•Wheat bran
•Wheat germ
•Cracked wheat
•Hydrolyzed wheat protein
Stay away from emulsifiers, dextrin, monoglycerides, diglycerides, seasonings, and caramel colors because they can contain gluten. If any of these ingredients are on the list, put the item back on the shelf.
30 Gluten-Free Kids Snack Ideas
Gluten-free snacks can be very simple and fun. You probably already have some gluten-free ingredients in your pantry and refrigerator.
- Apples with nut butter
- Blue Diamond Nut-Thins with cheddar cheese
- Skinny Pop popcorn
- Chex Mix (gluten-free)
- No-bake energy balls: almond butter, gluten-free rolled oats, maple syrup, and sunflower seeds with mini chocolate chips
- Fritos corn chips
- Glutino chocolate vanilla crème cookies (an Oreo cookie knock-off)
- Pirate's Booty popcorn
- Sweet potato fries (cut up sweet potatoes, toss with olive oil and salt. Bake at 425 degrees for 20 minutes)
- Veggies and homemade hummus (blend two cans of rinsed and drained garbanzo beans, also called chickpeas, juice from two lemons, 1 teaspoon of garlic, 1/2 cup of extra-virgin olive oil, 1 teaspoon salt, and a sprinkle of pepper, if desired)
- Yogurt with fruit
- Turkey and Swiss cheese wraps
- Sensible Portions veggie straws
Here is a really delicious and healthy gluten-free alternative to a mini pizza snack or meal, it's Mini Zucchini Pizza Bites!
Gluten-free Snacks for Kids' Parties
There are lots of tasty gluten-free snacks for parties, such as:
- Fruit skewers
- Yogurt-covered gluten-free pretzels
- Popcorn
- Cheese and meat platter
- Gluten-free chicken nuggets and hot dogs
- Gluten-free cookies, cupcakes, or muffins (made with nut-based or gluten-free flour)
Gluten-Free and Dairy-Free
If your child also has a dairy intolerance, there are lots of delicious gluten-free and dairy-free snacks you can make or buy for your kids.
- Berries
- Celery with nut butter
- Hard-boiled eggs with a sprinkle of salt
- Nuts
- Snapea crisps
- Soy yogurt with fruit
- Snyder’s gluten-free pretzel sticks
- Trail mix (a blend of dried fruits, nuts, and seeds)
- Veggies with hummus
- Pirate's Booty veggie puffs
Gluten Free, Dairy-Free and Nut-Free
If you have a child with a nut and dairy allergy, making food at home ensures the ingredients are safe for your family, but there are also some safe foods you can get at the grocery store.
- Annie’s fruit snacks
- Carrot sticks
- Chickpea snacks
- Edamame (soybeans)
- Frozen fruit bars
- Popcorn
- Quaker Rice crisps
Think you've got a picky eater? Give it time. Kids might be overwhelmed with new scents, tastes, and textures. Researchers have found that children need about 15 exposures to a new food before it's considered something they trust and a few more before knowing that they like a particular food.
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