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.
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.
Benefits of Gluten-Free Snacks
Eating gluten-free can help reduce pain and inflammation associated with celiac disease, an autoimmune response to gluten that causes the body to attack the small intestine, and gluten sensitivity.
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.
These uncomfortable symptoms 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.
Packaged snacks are time-savers for making lunches or for something quick on the go, 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 ingredients like:
EinkornEmmer,SpeltKamutWheat starchWheat branWheat germCracked wheatHydrolyzed wheat protein
Stay away from emulsifiers, dextrin, monoglycerides and diglycerides, seasonings, and caramel colors because they can contain gluten. If any of these are on the ingredients 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 butterBlue Diamond Nut-Thins and cheddar cheeseSkinny Pop popcornChex Mix (gluten-free)No-bake energy balls: almond butter, gluten-free rolled oats, maple syrup, and sunflower seeds with mini chocolate chipsFritosGlutino chocolate vanilla crème cookies (an Oreo cookie knock-off)Pirate’s BootySweet potato fries (cut up sweet potatoes, drizzle with olive oil and salt. Bake at 425 degrees for 20 minutes)Veggies and hummus (mix two cans garbanzo beans, also called chickpeas, drained, juice from two lemons, 1 teaspoon of garlic, 1/2 cup of extra-virgin olive oil, about a 1/2 cup or more to taste, 1 teaspoon salt, and, optionally, a sprinkle of pepper)Yogurt with fruitTurkey and swiss cheese wrapsVeggie straws
Gluten-Free and Dairy-Free
There are lots of delicious gluten-free and dairy-free snacks you can make or buy for your kids.
BerriesCelery with nut butterEggs hard-boiled with a sprinkle of saltNutsSnapea crispsSoy yogurt with fruitSnyder’s gluten-free pretzel sticksTrail mix (a blend of dried fruits, nuts, and seeds)Veggies with hummusVeggie Pirate’s Booty
Gluten Free, Dairy-Free and Nut-Free
If you have a child with a nut allergy, making food at home ensures that the ingredients are safe for your family, but they’re also some safe foods you can get at the grocery store.
Annie’s fruit snacksCarrot sticksChickpea snacksEdamame (soybeans)Frozen fruit barsPopcornQuaker Rice crisps
Let the Kids Help
Once you have all of the ingredients in your gluten-free kitchen, get the kids involved by having them make a colorful platter of fruits, veggies, olives, cheeses, and gluten-free crackers.
Toddlers can get in on the action too. Ask them to wash fruit and veggies, or pour and mix ingredients. Older kids can peel oranges, cut soft things like bananas, measure ingredients, scoop snacks, and set the table.
Summary
Snack time doesn’t have to be boring! And it can be a team effort. Encourage your kids to get involved and make it a fun, family affair. After washing their hands they can jump right in. Besides easy snacks like veggies and dip, there are foods at the market, like pretzels that offer gluten-free options and popcorn which is gluten-free.
Become a label expert to be sure you are offering the safest options for your kids and their friends.
A Word From Verywell
Gluten-free snacks don’t have to be complicated and can help offset celiac or gluten-sensitivity symptoms like inflammation and tummy aches. If you don’t have time to chop up fresh fruit or veggies, there are lots of gluten-free items at the grocery store. Be sure to check the labels. If you have any questions or concerns, check with your healthcare provider or a nutritionist to ensure you’re giving the safest ingredients to your kids.
Stay away from emulsifiers, dextrin, monoglycerides and diglycerides, seasonings, and caramel colors because they can contain gluten.
Fruit skewersYogurt-covered gluten-free pretzelsPopcornCheese and meat platterGluten-free chicken nuggets and hot dogsGluten-free cookies, cupcakes, or muffins (made with nut-based or gluten-free flour)
