Finding the right snacks when you’re living a gluten free AND vegetarian lifestyle can be tough. Busy people need easy gluten free and vegetarian snack options that fit their dietary requirements, so finding something healthy and delicious can be a challenge, especially when you are on the go.

Being gluten-free and vegetarian.

They do not necessarily go hand in hand. When ordering at a restaurant they are often times confused as being one in the same. Living a gluten-free and vegetarian lifestyle means making intentional choices about what you consume on a daily basis. Being gluten-free means avoiding foods that contain gluten, a protein found in wheat, barley, and rye. This includes avoiding products like bread, pasta, and baked goods unless they are specifically labeled as gluten-free.

When you have celiac disease it seems like gluten is in everything. I have celiac disease, therefore I cannot consume gluten. It is medically necessary for me to be gluten free. I always have snacks with me when I am on the go because as a celiac it is hard to find safe options. Gluten free and celiac safe are not mutually exclusive.

If you want to know more about celiac disease you can read What is Celiac Disease – Symptoms, Testing, and Treatment or visit https://celiac.org/about-celiac-disease/what-is-celiac-disease/

The decision to become vegetarian can be driven by many factors including health, ethical, and environmental concerns. I have been a vegetarian for over 20 years. Whatever the reason, it requires careful planning and attention to ensure you are getting all the necessary nutrients your body needs.

Factors to consider when selecting snacks

It’s important to look at the nutritional content. Also consider the ingredients and the source of those ingredients. Read the labels. Avoid snacks that are high in added sugars, unhealthy fats, and artificial additives when possible. Gluten free Oreos are the exception.

Top gluten-free and vegetarian snack options:

When it comes to gluten-free and vegetarian snack options, there are plenty of delicious choices to satisfy your cravings while still sticking to your dietary requirements. A good snack should provide a balance of carbohydrates, protein, and fats. Here are some of my go to snack options…

• Fresh Fruit: One of the easiest and healthiest snacks you can grab on the go is fresh fruit. Whether it’s an apple, banana, or a handful of berries, fruit provides natural sweetness, fiber, and essential vitamins and minerals. I love strawberries, blackberries, raspberries, and blueberries. Apples with peanut butter. A banana with peanut butter or honey. Frozen grapes are amazing in the summer!
• Nuts and Seeds: Nuts and seeds are packed with protein, healthy fats, and fiber, making them a satisfying and nutritious snack. Opt for options like almonds, walnuts, pumpkin seeds, or sunflower seeds.
• Hummus and Veggie Sticks: A classic combination, hummus and veggie sticks make for a filling and nutritious snack. Cut up some carrot sticks, cucumber slices, or bell pepper strips and dip them into your favorite gluten-free hummus. Jicama is a favorite of mine to dip in hummus!
• Rice Cakes with Nut Butter: Top them with your favorite nut butter, such as almond or cashew, for a snack that provides both protein and carbohydrates.
• Gluten-Free Granola Bars: I love Kind bars. These bars can be a convenient and satisfying option when you need something quick and easy.
• Roasted Chickpeas: Roasted chickpeas are a crunchy and high-protein snack that can be seasoned with various spices for added flavor. Also great tossed on salads. Steamed edamame is also a quick and easy snack with a lot of protein.
• Yogurt: I have been loving the dairy free coconut yogurt. Add some fresh fruit or a drizzle of honey for extra flavor.
• Cucumber and Tomato Slices in Vinegar or Italian dressing: I make a big batch for the week to top my salads.
• Corn chips (Siete are my fave) and Quacamole/Salsa

Tip – Wash and cut up all of your fruit and veggies when you get home from the grocery store. That way they are ready to grab and go all week.

Quick and easy homemade snack recipes:

Here are some quick and easy homemade snack recipes that are gluten-free and vegetarian. These recipes are perfect when you need something quick and satisfying.

1. Veggie Wraps: Take a gluten-free wrap and fill it with your favorite veggies, hummus, and a sprinkle of feta cheese. Roll it up and cut into bite-sized pieces for a nutritious and satisfying snack.
2. Trail Mix: Create your own trail mix by combining gluten-free pretzels, dried fruits, nuts, and seeds. Pack it in small, resealable bags for a convenient snack that you can grab on the go.
3. Greek Yogurt Parfait: Layer Greek yogurt with fresh berries, granola, and a drizzle of honey for a protein-packed and flavorful snack.
4. Gluten Free avocado toast with everything seasoning and tomato
5. Mini Pizza – B-Free Pita Bread with pizza sauce and mozzarella cheese (add any topping you like)
   

Check out my recipes section for some quick and easy dinner ideas like Taco Peppers – Gluten Free, Vegetarian, And Low Carb that will be a hit with the whole family!

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The information on this site is for informational purposes only and should not be taken as professional medical advice. I am not a doctor, I am just sharing my personal experiences with celiac disease. Please consult a medical professional if you think you might have celiac disease.