Our 2023 Gluten-Free Snack List

Are you looking for a list of gluten-free snack ideas that will help you get through 2023? Look no further! We've got you covered with this comprehensive list of delicious, gluten-free goodness that is sure to make your year a bit sweeter. 

Whether you're looking for something quick and easy to grab on the go, or something more substantial to satisfy your hunger, we've got it all right here.

What Are the Basics of Gluten-Free Snacking?

First, let's go over the basics — what's gluten anyway?

Gluten is a protein found in wheat, rye, and barley. It's also hidden in many processed foods like sauces, dressings, and seasonings. People with gluten sensitivities must be extra vigilant about avoiding foods that contain these ingredients. 

Why? Because when consumed, gluten can cause a number of uncomfortable symptoms like nausea, bloating, and gas. For this reason, learning how to read labels and identify sneaky sources of gluten is an important part of a gluten-free lifestyle.

New to reading labels? Steer clear of these ingredients:

  • Wheat: Wheatberry, durum, emmer, semolina, spelt
  • Rye: Ryeberry, ryegrass
  • Barley: Barley grass, malt

Once you know what to look for when following a gluten-free diet, navigating your grocery store and creating delicious gluten-free snacks will become a breeze.

Our Top Gluten-Free Snacks for 2023

Ready to treat your taste buds to an experience like no other? Check out our list of healthy snacks below — not only do these nibbles taste amazing, but they're gluten-free, too!

1. BOOP Cookies

Who doesn't love a delicious, chewy cookie? Treat yourself to this gluten-free version of the classic oatmeal cookie — a new take on the OG cookie grandma used to make! BOOP cookies are baked to perfection using only a handful of wholesome ingredients like rolled oats, organic flax seeds, and sweet currants. 

And the best part? These gluten-free cookies are free from most top allergens (like dairy, wheat, soybeans, corn, shellfish), making them an ideal choice for anyone, anywhere. 

Not to mention every box of BOOPs is also conveniently packaged for on-the-go transport — whether you're heading to the office, hitting the gym, or simply feeling snackish, you can always count on BOOP.

2. Apples With Cinnamon Dip

In lieu of traditional chips, try some apple chips with a homemade cinnamon dip!

Slice your apple into wedges (or your preferred shape), and bake them in the oven at 350 degrees Fahrenheit for 15 to 20 minutes or until golden brown.

In the meantime, grab some cream cheese, a scoop of nut or seed butter, some honey, and cinnamon, and combine it all in a bowl until well-mixed. When your apples are done, simply dip them in your tasty cinnamon mixture and enjoy!

3. Corn Tortilla Chips With Mango Salsa

It's time to ditch the wheat and let corn tortillas take center stage. Not only are these yummy treats gluten-free, but they can also be used in a variety of ways — from tacos to burritos, quesadillas or even chips! Whether you have a gluten intolerance or need to stay dairy-free, this healthy nibble is sure to hit the spot.

For this snack, start by dicing up some mango, tomatoes, and red onion. Mix it in a bowl with chopped cilantro and some salt and pepper, then set it in the fridge for an hour or two to let the flavors meld. 

When you’re ready to snack, place a few corn tortillas in the oven at 350 degrees Fahrenheit and bake them for 10 to 15 minutes until golden and crispy — then enjoy.

4. Honey-Drizzled Fruit Cups

Fruit cups are a simple classic that's both delicious and good for you — but instead of choosing the syrup-filled cups from the grocery shelf, you can make your own! 

Choose your favorite fruits, like mangoes, pineapple, mandarin oranges, peaches, or strawberries, and cut them up into small cubes. Mix them together in a bowl, and add a generous drizzle of honey or another sweetener of your choice. Then, divvy up your mixture into a few cups, and there you have it — honey fruit cups that will last you through a few days’ worth of snacking!

You can also add some crunchy granola, yogurt, or a crumbled up BOOP cookie for extra texture.

For a more tropical twist, try adding some coconut flakes or kiwi slices.

5. Bean or Chickpea Puffs

These crunchy little morsels are the perfect guilt-free snack. Not only is this treat gluten-free, but it's also loaded with protein, fiber and other essential nutrients. Plus, it's super easy to make. 

Simply mix one can of your favorite beans or chickpeas with some spices of your choice and bake in the oven until golden. Try them alone or with a creamy dip like tzatziki — you can't go wrong either way.

6. Plantain Chips

This wholesome snack is one of our favorites. Plantain chips are crispy and crunchy and taste delicious in a variety of flavors — everything from plain to spicy, tangy, and sweet. 

Plus, they're high in complex carbohydrates and dietary fiber, perfect for a mid-morning or afternoon snack.

Want to make your own? Simply slice a few peeled plantains into thin slices, fry until golden, and add your favorite seasonings. Let cool and enjoy.

7. Cauliflower Tots

Have your toast and eat it too with these crunchy, tasty tots! Perfect as an afternoon snack or for game night, these fluffy gluten-free bites are sure to be a hit. And the best part? They're super easy to make. Simply mix together cauliflower, egg yolks, and parmesan cheese, then pop them in the oven on broil until golden-brown — and you're good to go!

Dip, dunk, and dip your tots again in a quick dip. You can get creative with various spices and herbs, but let's be honest — you really can't go wrong with a classic ranch or honey mustard.

8. Homemade Fudgsicles

In the mood for something sweet but don't want all the added sugar? Indulge in a homemade fudgsicle – it's gluten-free, guilt-free and totally delicious! All you have to do is blend your favorite non-dairy milk with cocoa powder and any sweetener of your choice. Pour into popsicle molds before freezing for a few hours, and enjoy.

9. Fruit Jerky

This one is for all the carnivores out there. Fruit jerky is made from dried fruits like apples and apricots that are marinated in flavors like teriyaki or ginger with no added sugar or preservatives. 

The result? A chewy gluten-free snack bursting with flavor while being low in calories and high in vitamins and minerals. What's not to love?

10. Popcorn and Gluten-Free Pretzel Clusters

Munch away on this savory and sweet snack! Not only is it gluten-free, but it also contains heart-healthy dark chocolate. Just break up some gluten-free pretzels and mix it with some unflavored popcorn. Then, drizzle some melted dark chocolate chips over the mix, wait for it to cool, and enjoy.

If you're in the mood for something even sweeter, sprinkle on some coconut flakes or mini marshmallows before the chocolate sets. 

11. Homemade Dark Chocolate Almond Butter Cups

For those with a sweet tooth, almond butter (or seed butter) cups are the perfect treat! 

Packed with protein, these bite-sized treats combine dark chocolate with creamy almond butter for a balanced snack that satisfies your cravings without spiking your blood sugar levels. Plus, they are gluten-free and vegan — need we say more?

Line a muffin tin with some cupcake liners, and fill each one with a layer of melted dark chocolate. Set it in the freezer to allow the chocolate to harden, then top each one with a scoop of almond butter or a seed butter of your choice. Top them off with another layer of dark chocolate, then place them in the fridge to set!

Alternatively, you can also use peanut butter for this recipe, or another nut butter of your choice.

12. Cottage Cheese and Warm Honey

This creamy and delicious combo is a timeless classic. Cottage cheese is high in protein and low in fat, making it a great snack option. To make it extra special, mix in a tablespoon of warm honey before adding in a sprinkle of toasted almonds or walnuts. The crunchy texture pairs perfectly with the sweet honey. Delicious!

13. Frozen Yogurt-Dipped Fruit

Beat the heat with this refreshing and healthy gluten-free treat. All you need are a few of your favorite fresh fruits (bananas, strawberries, figs, blueberries, etc.), plain yogurt, and some chopped nuts or toasted coconut flakes.

Dip the fruit in the yogurt, roll it around in your topping of choice, then place everything on a parchment-lined baking sheet and freeze. You'll have a sweet snack that will last you all summer long.

14. Sugar Snap Peas and Hummus

These crunchy green veggies make the perfect gluten-free snack. They're packed with protein and dietary fiber, so you won't have to worry about feeling hungry soon after snacking. Plus, they're super easy to prep — just rinse and eat as is or add a little sea salt or your favorite seasoning.

You can also snack on sugar snap peas raw, but we recommend roasting or steaming them for a few minutes to bring out their full flavor, then enjoying them dipped in hummus. 

15. Stuffed Apples

This healthy, gluten-free snack is like an apple pie in a bite. Start by taking the cores out of a few of your favorite apples. Then, mix together some monk fruit sweetener, cinnamon and nutmeg, rolled oats, and a splash of almond milk for a creamy, apple pie-inspired filling. Stuff your cored apples with the mixture, and bake until soft.

BOOP Hack: For an extra special touch, add a scoop of ice cream on top and sprinkle with some crushed walnuts and crumbles of a BOOP cookie. Yum!

16. Quinoa Granola

Looking for a crunchy snack that won't leave you feeling guilty? Look no further than this gluten-free granola. 

This nutrient-packed snack contains all of the same ingredients you'd find in your regular granola without the gluten, making it a great option for those who are gluten-free.

Make your own by combining quinoa, sunflower seeds, and dried fruit with some coconut oil, honey or maple syrup and your favorite spices. Bake until golden, and voila!

You can also add some pieces of a BOOP cookie to take things up a notch — BOOPs include dried cranberries, making for a tasty inclusion to your gluten-free granola.

The Final BOOP

If you thought going gluten-free meant saying goodbye to all your favorite snacks, think again! There are plenty of delicious options out there that will satisfy your cravings without leaving you with an unhappy stomach afterward. So next time you're feeling peckish, steer clear of the wheat and reach for one of these gluten-free snacks instead. Trust us; you'll be glad you did.

BOOP Bakery™ believes cookies are better off enjoyed than locked away in a cookie jar. BOOP created a line of craveable, soft-baked cookies that allow health-conscious consumers and cookie connoisseurs alike to indulge without the guilt that comes with most processed sweets and treats. BOOP set out to bake delicious, wholesome, craveable cookies everyone can freely enjoy any time of day, whenever, wherever, whyever, proving no moment is too small for a BOOP!


Gluten-free diet | Mayo Clinic

Is Cottage Cheese Good for You? | Consumer Reports

Complex carbohydrates | MedlinePlus Medical Encyclopedia