Having a food allergy can throw a wrench into the snack department (especially when it’s a new allergy!). However, it is possible to eliminate gluten and dairy and still enjoy what you eat. These gluten-free and dairy-free snacks are not only easy to whip up but they’re delicious too!
Enjoy your favorites like no-bake balls, healthy donuts, and chocolate pudding all in dairy-free variations.
How To Eliminate Dairy And Gluten From Your Diet
If you’re brand new to allergy-friendly eating, you’re probably feeling a bit overwhelmed! Upon closer inspection, it feels like dairy is thrown into everything. And in some ways, it is!
Learn more about easy dairy-free swaps and the best gluten-free pantry staples and as a Certified Nutrition Coach, use this as your reminder to check labels on the following common ingredients to confirm they’re dairy-free and gluten-free
- Crackers
- Dressings and sauces
- Store-bought bars
- Pretzels/snacky stuff
A lot of the time, dairy and gluten are snuck into these items. This is why it’s sometimes easier to just make your own dairy-free snacks (here's the best tips for gluten-free baking).
30+ Gluten-Free Dairy-Free Snack Ideas
Below is a list of thirty wicked dairy and gluten-free snacks the whole family will love! The best part though is that these snacks are also:
- Super easy to make (little or no baking!)
- Gluten-free as well
- Kid-approved
- Fueling and loaded with whole-foods
- Mostly high in protein
- Great on the go.
Easy to mix, this collagen powder adds a protein punch to anything you pair it with. Made from pasture-raised (grass-fed) cows there are no pesticides, hormones, or filler agents. Just put collagen protein. Use code mamabear10 to save money on your next order.
If you want to really rock gluten-free dairy-free living, you’ll find your favorites here!
And at the end of this blog post, you’ll also find a list of “throw together” healthy snack ideas that are also allergy-friendly!
Gluten Free Dairy Free Snacks
Soft and chewy, these gluten-free donuts make a delicious choice for breakfast or snack time! These healthy donuts are sweetened with maple syrup, free from dairy, and loaded with protein!
Keep post-workout simple with this refreshing, creamy, strawberry protein shake! Made with just six ingredients, this post-workout smoothie has all the fuel you need to replenish, refuel, and get out the door!
These easy granola clusters are easy to make and gluten-free! Made with a crunchy blend of pecans and coconut seeds and sweetened with a hint of maple they make the BEST topper to any smoothie or yogurt bowl.
Easy, dairy-free, gluten-free almond muffin smake the perfect snack to sneak in extra veggies!
Crunchy, tangy, and delicious! Healthy roasted chickpeas make a tasty vegan snack idea. Plus, there are only 4 ingredients to make up these salt and vinegar chickpeas making them simple to whip up.
The best, dairy-free gluten-free brownies you’ll make this year. They’re rich and indulgent and have 12 grams of protein per serving.
Indulge in all the creaminess of double chocolate with this one-minute vegan protein fluff. Made with vegan protein powder and sweetened with maple syrup, this chocolate protein fluff makes the perfect high protein snack.
Fudge-like chocolate peanut butter protein balls made with vegan protein powder and rolled in chia seeds and coconut for added crunch. These chia seed bites are made without a food processor and come in at 20 grams of protein in just one serving!
A chocolate protein smoothie is a tasty way to fuel up post-workout! This chunky monkey smoothie is thick, creamy, and more like ice cream than a shake. Plus
A speedy, portable, and nourishing snack made with real-food ingredients. These gluten-free granola bars contain mini chocolate chips and dried fruit for sweetness and come with a nutty, indulgent flavor.
Only four ingredients and 21 grams of protein in this protein fluff recipe! This high-protein snack recipe fluffs up like no other giving you the feeling of ultimate indulgence without all the calories!
Crispy and indulgent these vegan protein cookies are the perfect on-the-go snack. Made without oats or bananas, the gluten-free protein cookies are loaded with healthy fats and vegan protein powder to keep you fueled.
Peanut butter oatmeal protein balls drizzled with jam to make a tasty, no-bake snack! These gluten-free protein balls contain 11grams of protein per serving, making them a high-protein choice for busy days.
An easy, healthy no-bake snack to keep on hand! These homemade nut-free protein bars are made with vegan protein powder to make a healthy snack or fueling post-workout option.
Easy to make, these vanilla peanut butter protein bars make a tasty post-workout snack! Made with vegan protein powder and creamy peanut butter this homemade protein bar recipe is great on-the-go and for meal prep!
A classic, creamy recipe with a tangy twist! These spicy deviled eggs are made with kimchi and cayenne pepper to make a fiery, gut-boosting appetizer.
Drizzled with chocolate this dairy-free donut recipe is easy to whip up and great to have on hand! Made with vegan protein powder and naturally gluten-free, the vegan donuts bump up your daily protein intake by 9 grams per donut!
Made with only 6 ingredients these cherry vanilla energy bites make the perfect snack for toddlers!
Secretly healthy, no-bake cookie dough bites! These cookie protein dough balls are soft, chewy, and taste as if you’re licking the batter from the spoon. Whip them up in just five minutes and curb a craving in minutes!
Bite into a cooling, creamy, snack with these frozen yogurt bananas! Instead of frozen banana pops, these little treats are in bite-sized form. Perfect to pop into your mouth.
Made with only five ingredients this paleo chocolate avocado pudding makes a perfect quick dessert recipe!
Only 5 ingredients in this fruit and nut bar making them an easy, healthy snack! These lemon blueberry bars are soft, chewy, and full of energy. Loaded with dried fruits these raw energy bars make an easy mid-day pick me up!
Thick, creamy, and indulgent these peanut butter overnight oats make the best breakfast. Using a classic flavor combo of peanut butter and jam, these dairy-free overnight oats are a make-ahead breakfast recipe to keep morning simple.
A healthy, make-ahead breakfast or energizing snack. This chocolate banana chia pudding is creamy, rich, and a hit with kids! Sweetened with just bananas and a hint of maple syrup this dark chocolate chip pudding is still rich enough for dessert.
Frequently Asked Questions About A Dairy-Free Diet
Most whole foods will be dairy free like nuts, eggs, fruit, veggies, meats, and grains. It’s more in packaged foods that you need to pay specific attention?
When starting a dairy-free diet, it’s best to focus on foods that naturally contain no dairy (things like fruits, meats, veggies etc). From there, you’ll want to check the labels of common foods like crackers, salad dressing, chips, pretzels, and snack bars as those often have dairy hidden in them. However, there are lots of great dairy-free alternatives now.
Chocolate is a life staple but can be tricky when you're eliminating allergens. Enjoy life is a great brand for dairy-free chocolate chips as their food is free from the top seven allergens,
Unleash Your Energy
The ultimate roundup of high protein snack recipes for hectic lifestyles.
Trying to lose weight postpartum and not feeling ravenous was frustrating with my first.
It took a whole other pregnancy for me to realize that eating more protein was the “secret” solution.
Unfortunately, living off eggs and chicken breasts sucked after a while.
The solution? I started creating high-protein recipes that tasted more like dessert to help boost my intake.
Say goodbye to mid-day slumps, slow metabolism, and constantly feeling hungry.
I gave the protein bars to a friend of mine with a gluten allergy; I usually can't give her the food I make so I saved these for her. She absolutely loved them, she said most of the protein bars she eats are way too dry but these were great! - Stephanie
They’re the secret to helping you stay energized, enjoy what you eat, and meet your goals.
Say goodbye to mid-day slumps, slow metabolism, and constantly feeling hungry.
They’re the secret to helping you stay energized, enjoy what you eat, and meet your goals.
- Easy to make recipes with 17+ grams of protein
- All dairy-free and gluten-free
- 2-day meal plan to help you eat 100g protein per day (and not hate life).
Shelby aka Mama Bear
Wendy
So many great options here. The only hard part is knowing where to start!!! Thanks for the great ideas.
fitasamamabear
Haha that IS the hardest part!
Jere Cassidy
I am thinking I want to be gluten-free and these recipes are a starting point for me. I love all the options for some great recipes.
fitasamamabear
It can definitely be scary to switch to a gluten-free diet but hopefully these give you some inspo! If you have questions, feel free to ask!
Genevieve
Really excited about this peanut butter & jam overnight oats! I have wanted to make them for a long time but they always seemed a little dull. This flavor combo is a winner in my house - thanks for the great ideas!
fitasamamabear
Yay! Peanut butter and jam is always a hit in my house lol
Jenn
What a great collection! I've got a gluten-free kiddo at home, and I'm always looking for new healthy gluten-free snacks for her!
fitasamamabear
Wahoo! Glad I can give some inspiration!
K
Currently OBSESSED with protein balls, but I love how many new ideas this gave me too! Great list. Totally trying those deviled eggs next.
fitasamamabear
Hahah protein balls are a staple in this house too, I feel yah!
Susan
It seems like forever that I've been moaning that I can't find enough gluten-free and dairy-free snacks, and now I find 30?? OMG, I'm gonna be working my way down this list that's for sure. I've already started with the chunky monkey smoothie, because with a name like that I just HAD to try it and it was A-MAZING!!!
fitasamamabear
Haha life win!!