Hungry for a quick bite? Not sure what is safe to eat? Here are some easy-to-find and easy-to-fix foods that make perfect snacks and quick, simple meals to get you started on a gluten-free diet.*
Broccoli and tomatoes with ranch dip
Carrots and hummus
Peanut butter on celery
Yogurt parfait with berries and gluten-free granola or nuts
Cheese and rice crackers
Corn chips and salsa
Jicama and bell peppers with guacamole
Cheese quesadilla with corn tortillas
Canned tuna fish (mix with mayonnaise for tuna salad)
Turkey wrap on brown rice tortilla
Peanut butter or other nut butter on rice cake or fresh fruit
Fruit and yogurt smoothie
Trail Mix (made with GF grains *)
Hard-boiled egg or deviled egg
Applesauce with cinnamon
Fruit and nut bar or gluten-free granola bar
Baked sweet potato fries
Frozen chocolate covered bananas
Sweet and spicy glazed nuts
Potato skins/potato wedges with ketchup
Corn tortilla or chips with bean dip
Blanched asparagus wrapped with thinly sliced ham and swiss cheese
Tuna salad on rice cracker with a cucumber slice
Hot cereal: cream of rice or quinoa flakes or gluten-free oats
Baked crispy chickpeas
No bake cookies: dates, pecans, maple syrup, cinnamon, orange zest, coconut
*If trail mix contains oats, be sure the oats are certified gluten-free
Chicken salad in bibb lettuce wrap
Tomato Soup with grated cheddar cheese and black beans
Turkey chili with beans
Cobb salad or other green salad with oil and vinegar dressing
Chicken breast and roasted vegetables with parmesan cheese and garlic
Baked fish with lemon and garlic, rice, and steamed broccoli
Bean and rice burrito (in corn or other GF tortilla) with salsa and cabbage slaw
Sliced chicken or steak with chickpea, tomato, feta cheese salad
Omelet or scrambled eggs
Cuban black beans and rice topped with red cabbage, cilantro and avocado
Tomato spaghetti sauce with gluten- free pasta
Chicken taco on a corn tortilla with cabbage and lime
Loaded baked potato (beans, cheese, sour cream, green onions)
Tofu and vegetable stir-fry (using gluten-free tamari) with rice
Frozen prepared meals: look for items labeled gluten-free
All vinegars except malt vinegar
Butter, all oils
Jams and jellies
All nut butters
Gluten-free tamari and gluten-free soy sauce
Chili sauce, tobasco sauce
Salsa, pico de gallo
Alternative milks: soy, almond, rice, coconut
Bottled teas, fruit juice and drinks, soda
* Note: Confirm gluten-free status of all foods/ingredients. While the items listed here are generally gluten-free, there could be brands/versions of them which contain gluten.
When you shop for groceries
- Always read labels; some versions of the above items could include gluten-containing additions. Also, ingredients can change, so check each time you purchase. Find more information about label reading here: https://archive.gluten.org/resources/getting-started/label-reading/
- “Wheat-free” does not always mean “gluten-free”.
- The top 8 allergens must be declared on labels – including wheat.
- An allergy statement always starts with “Contains…” The allergen may also be identified in the ingredients list.
- Barley and rye are not included in the top 8 allergens. Watch for these in the ingredients list.
To avoid cross-contamination
- Keep preparation surfaces clean and free of crumbs.
- Do not share utensils used for non-GF foods.
- Do not share toasters used for non-GF bread.
- Use squeeze bottles to avoid contamination of condiments.
- Thorough washing will remove gluten from utensils, pans, and dishes.
- Store GF foods above gluten-containing foods in the pantry.