The 6 Best Gluten Free Snacks for Traveling
Whether you’re hopping on a flight or driving across the country, it’s imperative to have the right snacks when following a gluten free diet. You never know when you’re going to have time to restock, so it pays to bring a selection of snacks with you that you can enjoy at will.
Travel snacks should be portable and safe at room temperature but if you have celiac disease there’s an additional requirement – they also need to be gluten free.
In this article, we’ll provide some tips for choosing the best gluten free snacks for traveling. We’ll also provide you with a collection of simple recipes for travel-friendly snacks you can easily prepare yourself.
Tips for Choosing the Best Travel Snacks
When you’re on the road or at the airport, you’ll come across an abundance of unhealthy temptations. From fast food to sugary candy, it’s easy to get off track. If you’re looking for a tasty snack to satisfy your cravings without going overboard on sugar, fat, or calories, while also avoiding gluten, you should take the time to learn how to shop smart for “better for you” gluten free snacks on the go.
Here are some simple tips for choosing the best travel snacks:
- Choose something with a healthy dose of protein. Protein is one of the three macronutrients your body needs most for balanced nutrition, so choose a snack that contains protein. In addition not supporting lean muscle mass, protein also keeps you satisfied longer than carbs.
- Bring along a bag of Schär gluten free cookies or wafers for those moments when you’re craving something sweet but don’t want to go overboard or risk accidentally consuming gluten.
- Try a handful of nuts or healthy trail mix (skip the ones with chocolates). Nuts and seeds are loaded with healthy fats, protein, and fiber which will keep you feeling fuller and more energized for longer than sugary snacks.
- Throw an apple in your bag or a couple of tangerines. Choose smaller fruits that don’t bruise easily and don’t need to be refrigerated.
- Consider dried fruit or fruit and vegetable chips. It can be hard to find healthy options on the go, so packing some dried fruit or fruit and veggie chips will help you meet your daily quota for essential vitamins and minerals.
- Go for single-serve packets of foods like almond butter, hummus, or guacamole. You can also throw in some Schär gluten free crackers for dipping.
- Bring along some gluten free protein bars or snack bars for sustained energy on your trip.
In addition to following these tips, you also need to follow your regular precautions to ensure that everything you eat is gluten free. Look for the certified gluten free label and double-check the ingredients list just to be safe.
Try These 6 Recipes for Travel-Friendly Gluten Free Snacks
It may be easy to just grab a bag of chips or a candy bar when you’re on the go, but while these snacks might be satisfying in the moment, they won’t keep you going for long. The key to traveling smart is to come prepared with nourishing gluten free snacks.
Here are 6 recipes for travel-friendly gluten free snacks to try on your next trip:
1. Chewy Granola Bars
Servings: 2 dozen
- 3 cups gluten free rolled oats
- ½ cup all-purpose gluten free flour
- ¼ cup ground flaxseed
- 2 tablespoons ground cinnamon
- 1 cup chopped nuts
- 1 cup seedless raisins
- ½ cup dried cranberries, unsweetened
- ½ cup dried bananas, chopped
- ½ cup dried apples, chopped
- ½ cup shredded unsweetened coconut
- 1 cup unsweetened applesauce
- ¾ cup honey
- ½ cup almond butter
- ½ cup unsweetened apple juice
- Preheat the oven to 375 and line a jelly roll pan with foil and grease with cooking spray.
- Combine the rolled oats, all-purpose flour, ground flaxseed, and cinnamon in a large bowl.
- Toss in the nuts, dried fruit, and coconut by hand.
- Stir in the applesauce, honey, almond butter, and apple juice until well combined.
- Scoop the mixture into the jelly roll pan and press it down evenly.
- Bake for 30 minutes until the edges just start to brown then remove from the oven.
- Cut into bars then let them cool completely before removing from the pan.
- Wrap the bars individually or store them in airtight containers.
- 2 cups whole almonds, unsalted
- 1 tablespoon coconut oil
- ½ teaspoon salt
- Preheat the oven to 325°F and line a baking sheet with foil.
- Place the almonds on the baking sheet and bake for 8 minutes, stirring after 5 minutes.
- Transfer the almonds to a food processor and blend on high for 1 minute.
- Scrape down the sides and blend for 1 minute more until finely ground.
- Continue processing for another minute or so until it turns into a paste.
- Add the coconut oil and blend for 3 to 4 minutes, scraping the sides every minute or so, until smooth and creamy.
- Season with salt to taste and blend smooth then transfer to an airtight container.
Servings: 8 to 10
- 1 cup whole almonds
- 1 cup whole cashews
- Salt, as needed
- 1 cup gluten-free mini pretzels
- 1 cup dried banana chips
- ½ cup dried cranberries (unsweetened)
- ½ cup chocolate chips
- Preheat the oven to 350°F and line a rimmed baking sheet with foil.
- Spread the almonds and cashews on the baking sheet.
- Spritz lightly with cooking spray and sprinkle with salt.
- Roast for 10 to 15 minutes until toasted then remove and let cool.
- Place the roasted nuts in a large bowl.
- Toss in the pretzels, banana chips, dried cranberries, and chocolate chips.
- Store in an airtight container.
4. Peanut Butter Energy Bites
Servings: about 3 dozen
- 2 cups gluten free rolled oats
- 2 cups unsweetened coconut flakes
- 1 cup whole flaxseed
- ½ cup gluten free oat flour
- ½ teaspoon salt
- 1 ½ cups peanut butter, smooth
- ½ cup honey
- 1 teaspoon vanilla extract
- ½ cup mini chocolate chips
- Combine the oats, coconut, flaxseed, oat flour, and salt in a large bowl.
- Stir well then make a well in the center of the dry ingredients.
- Add the peanut butter, honey, and vanilla extract.
- Stir well then fold in the chocolate chips.
- Scoop the mixture onto a foil-lined baking sheets in 1-inch balls.
- Chill until the energy bites are firm then store in an airtight container.
- 1 (15-ounce) can chickpeas, rinsed and drained
- 2 tablespoon tahini
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 teaspoon fresh minced garlic
- 2 to 4 tablespoons water
- Salt, as needed
- Place the chickpeas, tahini, lemon juice, olive oil, and garlic in a food processor.
- Pulse several times then blend until smooth and creamy.
- Add the water a tablespoon at a time, blending until you get the desired consistency.
- Adjust the seasoning to taste with salt.
- Spoon into an airtight container and store in the refrigerator.
6. Apple Pie Popcorn
- 4 cups air-popped popcorn
- 2 tablespoons coconut oil
- 1 to 2 teaspoons powdered sweetener
- 1 teaspoon apple pie spice
- ½ teaspoon ground cinnamon
- ¼ teaspoon vanilla extract
- Place your popcorn in a large bowl and set it aside.
- In a small microwave-safe bowl, melt the coconut oil.
- Stir in the stevia, apple pie spice, cinnamon, and vanilla extract.
- Drizzle over the popcorn and toss well to coat.
- Store in an airtight container until ready to enjoy.
Following the gluten free diet has become much easier in recent years as more food manufacturers are producing gluten free goods. You can never guarantee that you’ll be able to find gluten free snacks while you’re on the road or in the air, however, so it’s a good idea to come prepared. Fill your carry-on with Schär gluten free snacks so you can snack smart while you’re on the go!