Gluten-free snacks: more than 20 ideas and recipes

The number of people suffering from allergies and intolerances to food, and among them those of gluten are one of the most common. In addition, many naturopathic and naturopathic doctors recommend a diet free of this grain protein in many diseases, as it can cause inflammation in the intestine.

Therefore, apart from the celiac people and the gluten intolerantalso more and more health conscious people they avoid gluten by choice, both in their diet and in the diet of their children.

The truth is that, above all, wheat and white flour are ubiquitous and, within a common diet, they are consumed every day. Being so, everyone can benefit from introducing naturally gluten-free grains into their diet such as quinoa, amaranth, buckwheat, teff or gluten-free oats (the latter must be certified gluten-free), since they are highly nutritious foods that also provide a good amount of protein.

Whether we need to avoid gluten for health reasons or are trying to introduce different grains to vary our diet, snacks are, along with breakfast, a good place to start. In snacks and breakfasts it is very easy that we almost always include foods with gluten, such as bread, cookies, sticks, muffins, biscuits or other pastries, especially in the case of children.

At first it may seem complicated Find alternatives to the usual foods. Besides, commercial gluten-free foods are highly processed and contain many additives to obtain a similar texture.

Therefore it is best to start prepare these foods at home with natural foods and nutritious. Another reason to opt for homemade preparations is that people with celiac disease often suffer from nutritional deficiencies and should take gluten free snacks rich in vitamins and minerals.

What to have in the fridge and pantry to make snacks

As always when preparing gluten-free snacks we will need a bit of organization and planning. it suits have the pantry well prepared with the gluten-free foods that we are going to need the most:

The most important thing is to have gluten free whole grain flour such as brown rice or buckwheat, gluten free oat flakes, popcorn, quinoa grain, corn or tapioca starch, yeast and baking powder, natural sweeteners like maple syrup or coconut sugar for bakingIn addition to that, it’s a good idea to keep on hand dark chocolate, cocoa powder, nuts and seeds, vegetable pates and nut creamsFor moments in a hurry they come in handy energy bars prepared with natural ingredients, cereal pancakes, gluten-free crackers or sticks with natural ingredients, breakfast cereal and a couple of canned chickpeas to prepare hummus. In the fridge we should have natural yogurts, tofu and other proteins, eggs and cheese if we consume it and lots of fruit or vegetables.

On the other hand, it should be remembered that when we prepare homemade bread or pastry, we can always prepare double quantity and freeze half. This way we have more resources to make our gluten-free snacks for snacks.

Very easy gluten-free snack ideas

Vegetarian gluten-free snacks don’t have to be complicated. for many a couple of simple ingredients really suffice. Here are 20 healthy and simple snack ideas suitable for celiacs:

Mix of nuts and dried fruit such as almonds, cashews, walnuts, dates, goji berries, and dark chocolate chipshomemade popcorn with nutritional yeastNatural yogurt with homemade granola prepared with gluten-free rolled oats or natural breakfast cereals and fruitApple with almond creamgluten free sticks with hummus and cucumber sliceschia pudding with homemade forest fruit jam or crushed mangooatmeal porridge certified gluten-free in a small boat with peanut butter and bananaTahini rice cakes or other nut creamBaked crispy chickpeas and cherry tomatoesCheese cubes with grapes and gluten-free crackersstuffed dates with tahini and chocolate chipstomato with mozzarellaWraps made with lettuce leaves or a gluten-free corn tortilla filled with bean salad with tomato, avocado and cornSweet potato or other vegetable chips with natural yogurt or tofunese dip (below you have a recipe for apple chips, ideal for snacking)Gluten-free toast with tofu baked with tomato, lettuce and pestoHomemade energy balls or bars prepared with dried fruits, nuts and oat flakesedamameGluten-free bread toast with avocadonutritional yeast and hemp seedsbaked fruit such as apple or pear with coconut yogurt and chopped almondsgreen smoothies with some homemade gluten-free granola or nuts

4 gluten-free snack recipes for lunch

These homemade snack recipes They are prepared in 10 or 15 minutesThey are gluten-free and will give you a lot of play, whether it is a snack for children or for an adult.

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1. Quinoa and almond crackers

Preparation: 15 minutes – Cooking: 20 minutes

A good way to use leftover cooked quinoa. These crackers are easy to make, since the dough is prepared in a mixer and is extra crunchy. We can chop them as is or accompany them with avocado.

Ingredients (1 tray):

175 g cooked quinoa 80 g almonds or other nuts or seeds 55 g chia seeds 1/2 teaspoon salt 1/2 teaspoon garlic powder 1/2 teaspoon herb blend (optional) 1 tablespoon nutritional yeast 3 tablespoons olive oil

Preparation:

Preheat the oven at 200 degrees.In a blender or food processor crush all the ingredients. If you have a small mixer, work in parts. First crush the nuts and put them in a bowl. then crush the quinoa until you get a moldable dough. Mix with all the ingredients. You should get a moldable dough, which sticks. Line a baking tray with parchment paper. Throw the dough and give it an f0.5 cm thick rectangular shape with the help of your wet hands. Carefully cut into crackers.Bake about 20 minutesbut in the last 15 minutes remove the crackers from the corners so they don’t burn.Let it cool and store in a container for up to 1 week.

If they soften, you can put them back in the oven for about 5 minutes to make them crisp again.

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2. Brown rice muffins

Preparation: 15 minutes – Cooking: 20 minutes

A universal recipe that we can use as base recipe and add other ingredients. We can, for example, add cocoa, chopped nuts such as walnuts, hazelnuts, raisins, dates, fresh fruit such as blueberries, peaches or apples, chocolate chips or change flours, depending on what we have on hand.

Ingredients (12 muffins):

200 ml of milk or vegetable drink 2 eggs or 2 tablespoons of ground flax 150 g of brown sugar, type panela or coconut sugar 200 g of brown rice flour 35 g of corn starch 15 g of tapioca starch (or more flour, if we don’t have it in house) 85 g melted butter or olive oil 9 g baking powder or chemical yeast 1 teaspoon vanilla extract a pinch of salt

Preparation:

Preheat the oven at 200 degrees.If you are going to use the flax eggmix in a small bowl 2 tablespoons of flax with 6 tablespoons of water.In a bowl Beat the eggs or add the flax gel and mix with the vegetable drink and the oil or butter.in another bowl Mix the flour with the starches, yeast, salt, sugar and vanilla extract. Add the liquid mixture and mix well.Fill the muffin cups and bake about 15-18 minutes.

3. Gluten Free Keto Cashew Cookies

Preparation: 10 minutes- Cooking: 10 minutes

We can make healthy homemade cookies without using cereal flours or pseudocereals. these cookies Grain free and high in protein They are ideal for everyone who wants to avoid carbohydrates completely or as a post-workout snack.

Ingredients (14 cookies):

125 g cashew butter (or other nuts or seeds such as almond, tahini, or peanut) 75 g coconut oil 6 tablespoons maple syrup 1 egg or 1 tablespoon ground flax 1 teaspoon vanilla extract 200 g almond flour 1/2 teaspoon baking soda a pinch of salt 100 g of chocolate chips

Preparation:

in a small pot mix cashew butter with oil, maple syrup and heat on low to melt.If you are going to use the flax egg, in a small bowl mix the ground flax with 3 tablespoons of water and let stand 5 minutes. Add to the liquid mixture If you are going to use the egg, crack an egg and mix the liquid ingredients.In a bowl Mix the almond flour with the baking soda and a pinch of salt. Add the liquid mixture and mix well.Add the chips of chocolate. Preheat the oven at 175 degrees and line a tray for the oven with parchment paper. With the help of a tablespoon, form cookies and bake about 8-10 minutes. Stockfood

4. Apple chips

Preparation: 10 minutes – Cooking: 2 hours

A naturally sweet and crunchy snack.

Ingredients:

2 apples 1 teaspoon cinnamon a pinch of salt

Preparation:

Preheat the oven at 110 degrees.Wash the apples well, remove the center and with the help of a mandolin or a very sharp knife cut the apples as thin as possible.Line 2 oven trays with parchment paper. Place the apple slices. Mix the cinnamon with a pinch of salt and sprinkle over the apples. Bake for 1 hour, flip and cook 1-1.5 hours more or until they are crisp (depends on the thickness of the apples) Let cool.