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35+ Gluten Free and Dairy Free Snacks

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These gluten-free and dairy-free snacks are not only easy to whip up but they’re delicious too! Made from whole foods and nourishing ingredients they're easy snack recipes for busy days at work or on the go.

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Choose from throw-together recipes or enjoy your favorites like no-bake balls, healthy donuts, and chocolate pudding all in dairy-free variations.

As a Certified Nutrition Coach, I created these snack ideas to not only curb cravings, give a refreshing boost, and taste good but to also help you fuel up!

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.

Pin image with text about dairy and gluten free snacks and six images of snacks like bagels, dairy-free oatmeal, gluten-free chocolate pudding

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

This is especially true for gluten-free grains like oats. Make sure they're certified gluten-free.

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 over thirty wicked dairy and gluten-free snack recipes 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.

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!

High Protein Peanut Butter Cups (dairy-free)
Skip the Reese's cups and opt for these high-protein peanut butter cups instead! Thick peanut butter topped with melted chocolate and totally dairy-free to make the perfect healthy indulgence.
Check out this recipe
Four chocolate peanut butter cups stacked together with the last one with a bite out of it on top
Chocolate Protein Zucchini Bread
The best protein dessert to curb a craving and fuel up! This protein zucchini bread is naturally gluten-free, swirled with chocolate, and loaded with healthy ingredients.
Check out this recipe
Dairy-free chocolate zucchini bread in a baking loaf with parchment paper and a blue linen and scoop of collagen powder around it.
Soft Chocolate Chip Protein Cookies (no flour!)
Indulge in these chocolate chip peanut butter protein cookies the next time a craving hits! These protein cookies are naturally dairy & gluten-free and come in with a whopping 7 grams of protein.
Check out this recipe
Two fingers placing chocolate chip protein cookie ontop of two others and more on parchment paper behind them.
Bacon Wrapped Steak Bites
The perfect appetizer or meal prep recipe. These bacon-wrapped steak bites are cooked until tender and juicy and wrapped in crispy bacon. The perfect size to pop into your mouth.
Check out this recipe
Close up of bacon wrapped steak bites on parchment paper with a steel bowl of bbq sauce.
Dairy-Free Chocolate Chia Pudding With Banana
A six-ingredient, gluten-free, dairy-free chocolate chia pudding recipe. Perfect for breakfast or a mid-day snack.
Check out this recipe
Chocolate chia pudding in a jar with whole30 whipped cream and bananas on top and a spoon going into the jar.
Healthy Iced Coffee Protein Shake
Made with vanilla protein powder and sweetened with a date this iced coffee protein shake is the perfect day to pick up your day!
Check out this recipe
Mason jar with coffee protein shake in it and blue straws on top of white cheesecloth on a cutting board with protein powder and chocolate chips around it.
Dairy-Free PB&J Overnight Oats
With a classic flavor combo of peanut butter and jelly these overnight oats make a healthy, make-ahead breakfast recipe for busy mornings!
Check out this recipe
Close up of a mason jar with peanut butter and jelly overnight oats on a white cheese cloth.
Healthy Chocolate Pudding Recipe (Dairy-Free)
Sweetened with maple syrup this healthy chocolate pudding recipe is a great way to curb cravings! healthy enough to give to toddlers and sweet enough that's you'll enjoy it yourself.
Check out this recipe
Two mason jars filled with chocolate pudding on a tan linen and topped with rapsberries and berries around them.
Protein Pudding Recipe
Sticky, indulgent, and made with only five ingredients! This simple chocolate protein pudding recipe a healthy way to curb a craving before bed.
Check out this recipe
White ramekin on blue checkered linen with chocolate protein pudding and coconut cream in it and a spoon scooping some out with chocolate chips and collagen behind it
No-Bake Cherry Energy Bites
Made with only 6 ingredients these cherry vanilla energy bites make the perfect snack for toddlers! These easy energy balls are soft, refreshing, and fueling
Check out this recipe
Featured image with text: cheryr vanilla energy balls stacked in a tan bowl with a tan linen
Gluten-Free Protein Donuts
These chocolate glazed protein donuts are oven baked and gluten-free! They're a tasty dessert with a little bit of fuel added in.
Check out this recipe
Two fingers holding up a chocolate glazed protein donut with sprinkles with more donuts behind it.
Kimchi Deviled Eggs (Keto, Paleo, Whole30)
A tangy twist on a traditional appetizer. These spicy deviled eggs recipe is a healthy version of a classic.
Check out this recipe
Kimchi spicy deviled eggs lined up with green onions on top and a bowl of kimchi behind them with more eggs on a cutting board.
High Protein Berry Fluff
Only five ingredients in this easy protein fluff recipe. Made with frozen berries this high-protein snack recipe is refreshing and more like a frozen treat!
Check out this recipe
Blueberry protein fluff in a glass topped with coconut milk and a spoon in the glass.
Vegan Protein Cookies (gluten-free_
Made with vegan protein powder and nut butter these protein cookies are loaded with healthy ingredients but taste indulgent! A tasty on-the-go snack or speedy, healthy breakfast option
Check out this recipe
Six trail mix, gluten-free protein cookies stacked on top of one another with coconut around them
Salted Caramel Protein Fluff (Vegan)
Topped with homemade caramel sauce, this protein fluff recipe makes an indulgent but healthy bedtime snack!
Check out this recipe
A hand holding a mini jar with caramel protein fluff topped with caramel drizzle
Chewy Chocolate Chip Gluten-Free Granola Bars
A speedy, portable, and nourishing snack made with real-food ingredients. This gluten-free chewy granola bar recipe contains mini chocolate chips and dried fruit for sweetness and comes with a nutty, indulgent flavor.
Check out this recipe
Three granola bars with dried fruit in them on parchment paper.
Double Chocolate Protein Fluff (No xanthan gum)
A six-ingredient, high-protein snack recipe to keep you full and curb cravings.
Check out this recipe
Spoon dripping chocolate onto a glass bowl of chocolate protein fluff topped with coconut whipped cream.
Creamy Chunky Monkey Protein Shake With Caramel
A gluten-free, vegan, classic smoothie recipe. This chunky monkey smoothie is creamy, thick, and makes a tasty post-workout fuel source.
Check out this recipe
Chunky monkey protein shake with caramel drizzled on top and chopped almonds on the shake and around it.
Protein Powder Brownies (Dairy-Free & Gluten-Free)
 Thick and easy to make, these chocolate protein brownies are a great way to curb cravings and fuel up!
Check out this recipe
Two chocolate brownies stacked with more brownies on a cutting board and a scoop of protein powder on a blue linen
Double Chocolate Protein Bars Without Nuts
Rich, indulgent, and with a mousse-like filling these nut-free protein bars are the perfect way to indulge a craving without sacrificing your hard work. And they're naturally gluten-free too!
Check out this recipe
Two chocolate coated protein bars stacked on a white plate top bar with a bite out of it.
Gluten-Free Protein Bars With Chocolate
An easy, healthy no-bake snack to keep on hand! These nut-free protein bars are made with vegan protein powder to make a healthy snack or fueling post-workout option. Soft
Check out this recipe
Three homemade protein bars with chocolate on top stacked with a hand placing the last one on top.
Salted Chocolate Chip Cookie Dough Protein Balls
These no-bake cookie dough balls are soft, chewy, and taste as if you’re licking the batter from the spoon. Whip up the cookie dough bites in just five minutes, and curb a craving in minutes!
Check out this recipe
Featured image with text: paleo cookie dough ball being held between fingers with more in a bowl
Easy Frozen Yogurt Banana Pops
Only five ingredients in these yogurt covered bananas! Made with plain yogurt and sweetened with stevia. Use your favorite toppings to customize the frozen yogurt banana bites and they make the perfect, cooling, kid-approved, summertime snack
Check out this recipe
Featured image with text: three white bowls with frozen bananas, bananas and toppings for the bites behind them
Chocolate Coconut Protein Balls (No-Bake, Gluten-Free, No Peanut Butter)
Easy, no-bake, coconut protein balls to keep you full! A sweet, chocolate coconut protein ball that uses plant-based protein powder as its base.
Check out this recipe
Multiple chocolate protein coconut balls lined up and one with a bite out of it, with protein powder off to the side.
Gluten-Free Protein Powder Muffin Recipe
Made with vegan protein powder and naturally gluten-free, these chocolate chip muffins are the perfect anytime snack for busy days.
Check out this recipe
Gluten-free protein muffins with chocolate chips in red muffin cups on a baking tray with more chocolate chips behind them and another muffin on a red napkin
Peanut Butter Banana Protein Pudding
A creamy, protein-packed, banana cream pudding. This protein pudding recipe is a healthy snack that whips up in just minutes.
Check out this recipe
Banana protein pudding in a jar with peanut butter on top and a spoon in the jar.
Gluten-Free Blueberry Protein Muffins
Light, delicate but loaded with fuel! These delicious blueberry protein muffins are made without protein powder but have enough fuel in them to keep you going.
Check out this recipe
Three blueberry protein muffins with the top muffin being placed on top, all muffins on a pink muffin liner with more muffins on a cutting board and yellow linen behind them
High Protein Pomegranate Smoothie (Dairy-free)
Bright, refreshing flavor this healthy pomegranate smoothie makes a tasty post-workout snack! Holiday-inspired it boasts 30 grams of protein per serving and is a great way to boost your daily intake!
Check out this recipe
Pomegranate smoothie in a glass topped with arils and a polka dot straw with a hand holding the glass on a cutting board
Easy Snickerdoodle Protein Cookies
Butter cinnamon sugar flavor into a healthy treat. These cinnamon protein cookies are soft and easy to make and mini in size making them the perfect way to indulge without feeling sluggish!!
Check out this recipe
Close up of dairy-free protein cookies with cinnamon sugar on a cooling rack.
Coconut Chocolate Date Balls Recipe (dairy & gluten-free)
These chocolate coconut energy balls provide all the energy and nutrients. With only eight ingredients, the chocolate coconut energy balls come together quickly and are the perfect snack recipe to keep on hand
Check out this recipe
Featured image with text: chocolate coconut energy bits in a glass bowl with three energy balls beside the bowl and coconut around it
High Protein Edible Brownie Batter
Thick, sticky, and sweet this edible brownie batter is dairy-free, gluten-free, and high in protein! Made with minimal ingredients this high protein recipe makes a great snack or easy dessert.
Check out this recipe
Edible brownie batter in a white ramekin with a spoon in it and pretzels. apples, and chocolate chips around it
Gluten-Free High Protein Granola Recipe
This healthy protein granola recipe made without protein powder. It's a crunchy, nutty mixture of all the right things. High in protein, naturally gluten-free, and paleo-approved, it's the perfect make-ahead breakfast or protein snack.
Check out this recipe
Homemade granola in a small mason jar with milk in it and a spoon in the top. More granola scattered around the jar and in a beige bowl behind it
Healthy Apple Cinnamon Mug Cake
Indulge in this dairy-free, gluten-free, high protein rendition of an apple mug cake. Made with the comforting flavors of cinnamon and maple syrup, this apple pie mug cake recipe also comes with a high-energy twist.
Check out this recipe
Apple mug cake in a white ramekin with coconut milk on top and spoon pilling out of it.
4 Ingredient Chocolate protein Pudding (dairy-free)
Deliciously simple to make this chocolate protein pudding recipe os completely dairy-free but comes with a thick, rich texture that's perfect to curb a craving.
Check out this recipe
Chocolate protein pudding in a jar with chocolate sauce n top and a spoon in the jar.
Dairy-Free Strawberry Smoothie
A super simple, equally delicious strawberry protein shake! This protein shake makes the perfect post-workout meal with 28 grams of protein, as well as creamy indulgence.
Check out this recipe
Strawberry protein shake in a glass on a cutting board with strawberries around and behind it and a hand holding the glass
Gluten-Free Blueberry Protein Muffins
Light, delicate but loaded with fuel! These delicious blueberry protein muffins are made without protein powder but have enough fuel in them to keep you going.
Check out this recipe
Three blueberry protein muffins with the top muffin being placed on top, all muffins on a pink muffin liner with more muffins on a cutting board and yellow linen behind them
 Homemade Granola Clusters
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.
Check out this recipe
Baking sheet lined with parchment paper with granola clusters on it and a hand holding on cluster close up

Throw Together Snacks

Some days you just don’t have time to make sure you have healthy, dairy-free snacks prepped and ready to go.

On these days, use one of these throw-together dairy-free snacks to keep you going!

  1. Mixed nuts and fruit
  2. Veggies & hummus
  3. Hard boiled eggs
  4. Dairy-free yogurt and fruit
  5. Crackers and nut butter
  6. Store-bought RX bars

Frequently Asked Questions About A Dairy-Free Diet

What foods naturally have no dairy?

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?

What should I cut out if dairy-free?

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.

 Are there allergy-friendly chocolate chips?

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,

Satisfy Your Sweet Tooth & Fuel Your Body

The ultimate collection of high-protein, no-bake snacks for busy moms.

As a mom of three, I know the struggle of feeling exhausted and constantly reaching for sugary snacks. It wasn’t until I started increasing my protein intake with delicious, dessert-like snacks that I finally felt energized and satisfied—without having to choke down another chicken breast.

With the Strong and Sweet Protein Guide, you’ll get over 25 high-protein, snack recipes that taste like dessert and pack in 17+ grams of protein per serving. These snacks are perfect for fueling your energy and keeping those sweet cravings in check—without adding more stress to your already busy day.

No more mid-day crashes, no more boring meals—just simple, delicious snacks that help you feel full and energized.

Grab your copy today and start enjoying snacks that power your day and satisfy your cravings!

Made For Moms
Protein packed snacks for busy moms with wicked cravings
Protein packed snacks for busy moms with wicked cravings
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Inside the Strong and Sweet Guide, you’ll discover exactly how much protein you need each day, how to choose the right protein powder, and enjoy over twenty-five easy ultra-simple snack recipes, each packed with 17 grams of protein or more. 

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More Healthy Snack Recipes

Reader Interactions

Comments

  1. Wendy

    So many great options here. The only hard part is knowing where to start!!! Thanks for the great ideas.

    Reply

    • fitasamamabear

      Haha that IS the hardest part!

      Reply

  2. 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.

    Reply

    • 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!

      Reply

  3. 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!

    Reply

    • fitasamamabear

      Yay! Peanut butter and jam is always a hit in my house lol

      Reply

  4. 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!

    Reply

    • fitasamamabear

      Wahoo! Glad I can give some inspiration!

      Reply

  5. 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.

    Reply

    • fitasamamabear

      Hahah protein balls are a staple in this house too, I feel yah!

      Reply

  6. 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!!!

    Reply

    • fitasamamabear

      Haha life win!!

      Reply

  7. Kris

    Omg!! Your blog is really heaven sent! I love working out but I don't have time to look for healthier snack options one recipe at a time. So seeing 30 in the list made my life easier!

    Thank you for this! Will start making your recipe til I complete all 30 and have them on rotation. ☺️

    Since I love peanut butter and chocolate I'll start with Chocolate chip protein powder muffins and Vanilla peanut butter protein bars.

    Reply

    • fitasamamabear

      Amazing, so happy to have you here! if you love chocolate and PB go for the chocolate peanut butter protein cups.. they're a reader favorite 😉

      Reply

  8. Jane

    These recipes look fantastic! I've been trying to incorporate more protein into my snacks, and these options are both delicious and nutritious. The No-Bake Cherry Energy Bites seem like a great pre-workout snack. Can't wait to try them out!

    Reply

    • fitasamamabear

      Happy yo give you a few new ideas!

      Reply

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