Vegan And Gluten-Free Snack Options
With more people embracing vegan and gluten-free diets, finding snacks that meet these dietary preferences has become easier than ever. Whether you’re vegan, gluten-intolerant, or just looking for healthier options, there’s a wide range of snacks that cater to both diets.
Here’s a guide to some of the best vegan and gluten-free snacks, from store-bought options to easy DIY recipes.
Why Vegan and Gluten-Free?
A vegan diet excludes all animal products, focusing on plant-based foods. Meanwhile, a gluten-free diet eliminates gluten, a protein found in wheat, barley, and rye.
While gluten-free diets are essential for those with celiac disease or gluten sensitivity, many people opt for them to improve digestion and reduce inflammation. Combining vegan and gluten-free snacks can provide a boost of essential nutrients while avoiding allergens and animal products.
Vegan and Gluten-Free Snack Options
1. Rice Cakes with Nut Butter
Rice cakes are naturally gluten-free and are perfect for a quick snack. Top them with almond or peanut butter for added protein and healthy fats. You can also add fruit slices, like banana or strawberry, to give them a sweet twist.
2. Vegan Protein Bars
Many brands now offer vegan, gluten-free protein bars, packed with nutrients and flavors like chocolate, vanilla, or peanut butter. Check the label for certification to ensure they’re truly vegan and gluten-free.
3. Hummus and Veggie Sticks
Hummus is a classic vegan snack made from chickpeas, tahini, and olive oil. Paired with gluten-free veggie sticks like carrots, celery, or cucumber, it’s a nutritious and filling option loaded with fiber and healthy fats.
4. Popcorn
Popcorn is naturally vegan and gluten-free. For a healthier option, choose air-popped popcorn and sprinkle it with nutritional yeast for a cheesy flavor without the dairy. Avoid prepackaged options that may contain butter or gluten-based seasonings.
5. Fruit and Nut Mixes
Fruit and nut mixes are perfect for a quick, energy-boosting snack. Look for options without added sugar or preservatives, and mix up your own with almonds, walnuts, cashews, dried cranberries, and raisins.
6. Plantain Chips
For those who love crunchy snacks, plantain chips are a great alternative to potato chips. Check the ingredients to ensure they’re cooked in a vegan, gluten-free oil. Opt for baked versions if you’re looking to cut down on added fats.
7. Edamame
Steamed edamame beans are an easy, protein-rich snack. Simply steam and sprinkle with a pinch of sea salt, or add a dash of chili powder for a spicy kick.
8. Coconut Yogurt with Fruit
Many brands offer dairy-free yogurt made from coconut, almond, or soy milk. Top it with fresh berries, chia seeds, or gluten-free granola for a refreshing snack that’s rich in probiotics.
Easy DIY Vegan and Gluten-Free Snacks
1. Energy Balls
Energy balls are easy to make and packed with nutrients. Combine dates, nuts (like almonds or cashews), cocoa powder, and a bit of coconut oil in a food processor. Roll them into small balls and refrigerate. You can also add chia seeds, shredded coconut, or vanilla for added flavor.
2. Sweet Potato Fries
Cut sweet potatoes into thin strips, toss with olive oil and spices like paprika, and bake at 400°F for 25–30 minutes until crispy. Sweet potatoes are naturally gluten-free and packed with fiber and beta-carotene, making this a nutritious and satisfying snack.
3. Roasted Chickpeas
Drain and rinse a can of chickpeas, toss with olive oil, salt, and your favorite spices, then bake at 400°F for 20–30 minutes until crispy. Roasted chickpeas are crunchy, protein-packed, and versatile—you can make them spicy, savory, or even sweet!
4. Zucchini Chips
Thinly slice a zucchini, sprinkle with a little salt and olive oil, and bake at 225°F for 1–2 hours until crispy. These low-calorie chips are perfect for when you’re craving something crunchy.
SEE ALSO:
Low-Carb Snacks For Keto Diets
How To Store Snacks For Freshness
Benefits Of Eating Plant-Based Snacks
5. Apple Nachos
Slice an apple into thin rounds, spread with almond butter or peanut butter, and sprinkle with toppings like shredded coconut, chia seeds, or dark chocolate chips. It’s a fun and nutritious way to enjoy fruit with a twist.
Benefits of Vegan and Gluten-Free Snacks
- Digestive Health: Vegan and gluten-free snacks are typically high in fiber, aiding digestion and supporting gut health.
- Reduced Inflammation: Both vegan and gluten-free diets can help reduce inflammation, especially for individuals with gluten sensitivity.
- Nutrient-Dense: Plant-based snacks are often rich in vitamins, minerals, and antioxidants, promoting overall health.
- Sustainable: Vegan snacks have a lower environmental impact, as they avoid animal products.
FAQs on Vegan and Gluten-free Snack Options
Are all vegan snacks gluten-free?
No, not all vegan snacks are gluten-free. Some vegan snacks may contain gluten in ingredients like wheat, barley, or rye. Always check labels to confirm that a product is certified gluten-free.
What should I look for on labels to ensure a snack is both vegan and gluten-free?
Look for clear labeling or certification, such as “Certified Vegan” or “Certified Gluten-Free.” If these certifications aren’t available, check the ingredients list to ensure there are no animal products or gluten-containing ingredients.
Are all gluten-free snacks also vegan?
Not necessarily. Some gluten-free snacks may contain animal-derived ingredients like milk or eggs. It’s important to read labels carefully if you’re looking for snacks that are both vegan and gluten-free.
How should I store homemade vegan and gluten-free snacks?
Store homemade snacks in airtight containers. Many items, like energy balls or bars, keep well in the refrigerator for up to a week. Some, like roasted chickpeas, may be best stored at room temperature for optimal crunchiness.
What are good travel-friendly vegan and gluten-free snacks?
Travel-friendly options include dried fruits, nuts, granola bars, rice cakes, and popcorn. These snacks are easy to carry and don’t require refrigeration.
Are vegan and gluten-free snacks filling?
Yes, many vegan and gluten-free snacks are high in fiber, healthy fats, and protein, making them satisfying and filling. Snacks like nuts, energy balls, and chickpeas are especially good at keeping hunger at bay.
Final Thoughts
With so many options available, finding delicious vegan and gluten-free snacks is easier than ever. Whether you prefer store-bought options or DIY treats, these snacks offer a wide range of flavors and nutrients to keep you energized and satisfied.
Following a vegan and gluten-free diet doesn’t mean sacrificing taste or variety—there’s something for everyone to enjoy!
