Healthy Gluten Free Snacks

Finding healthy gluten free snacks can be a problem when you are out and about, as many of the common snack foods, such as crisps (chips) and cookies, contain gluten.

A little planning, however, can ensure that you always have something with you that is safe to eat.

Fruit of any kind is a handy snack, but do be aware of the high sugar content in some fruits if you are also diabetic. Berries (such as strawberries, raspberries and blueberries) are your best choice, to avoid raising your blood glucose levels rapidly.

Raw veggies, including carrot and cucumber batons, can be prepared in advance and stored in the fridge, for moments when you get "the munchies".

Something else I like to keep in the fridge are hard boiled eggs, great for a protein boost.

Nuts, along with sunflower and pumpkin seeds, make great snacks either raw or roasted. 

With a bit of preparation ahead of time it is possible to conjure up some tasty nibbles whenever required. The Fruity Millet Bars below, would also make a great "on the go" breakfast option. Let's start with these and then I will add a couple of recipes that don't even need cooking!

Fruity Millet Bars

These gluten free snacks are similar to a traditional flapjack, with the added benefit of dried fruit. There is no need to waste any leftover crumbs! You can use them as a crunchy topping for yoghurt or ice cream, or add them to your breakfast granola.


  • 2/3 cup (4oz - 115g) dried fruit (sultanas, cranberries or favorite dried fruit)
  • 3 tablespoons apple juice
  • 1/2 cup (4oz - 115g) butter or margarine
  • 4 tablespoons dark brown sugar
  • 2 tablespoons clear honey
  • 1 1/4 cups millet flakes (or buckwheat flakes or gf oats)
  • 1/4 cup sesame seeds
  • 2 tablespoons ground almonds (or almond flour)


  1. Put the dried fruit and apple juice in pan and heat gently. Turn off the heat as soon as the juice begins to bubble. Leave ther fruit to soak up the juice for about an hour. This will plump up the sultanas nicely.
  2. Preheat the oven to 170C (325F/Gas Mark 3).
  3. Prepare a 7 inch square baking tin by greasing and lining with baking paper.
  4. Put the butter, sugar and honey into another pan, and heat gently until the butter melts and the sugar dissolves. Take the pan off the heat.
  5. Stir in the fruit, millet, sesame seeds and ground almonds and mix thoroughly.
  6. Spread the mixture into the pan. Pop it in the oven and bake for about 20-25 minutes or until golden brown.
  7. Cut into bars, leaving them in the pan to cool down and set for a few minutes. Then turn out onto a cooling rack.
  8. Enjoy!

More Gluten Free Snacks - Fruit Cubes

  • 1 cup raisins or sultanas (check they are gluten free)
  • 1/2 cup blanched almonds
  • 2.3 tablespoons honey
  • a little desiccated (shredded) coconut for lining the trays
  1. Put the dried fruit, and almonds, in the food processor with the honey and pulse until coarsely chopped.
  2. Sprinkle your ice cube tray with coconut so that the bottom is well covered.
  3. Press the fruit and nut mix tightly down into the squares and bang out onto the counter (I put a dishcloth underneath to muffle the noise somewhat).

Date Balls

These tasty treats pack in the fibre, potassium, vitamins and mineral salts!

In fact, dates are too good to only bring out at Christmas time! Enjoy these date balls at any time of year, by making up the recipe below and storing them in the fridge, ready to pop into your lunchbox.

  • 1 block pitted dates
  • Water to cover
  • 1 1/2 cups desiccated coconut
  • 1 1/2 cups millet flakes
  • 1-2 tablespoon tahini or peanut butter
  1. Soak the dates in boiling water until the water is cool enough for you to tolerate.
  2. Drain, keeping some of the water aside.
  3. Add the coconut and millet flakes, plus the tahini or peanut butter.
  4. Mix together in a blender, or with your hands, and add a little of the drained date water if necessary.
  5. Roll into balls and store in the fridge.
- - Gluten free snacks


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