Snacking when you’re following a gluten-free diet can be tricky; many of the obvious choices—crackers, cookies, granola, even certain brands of flavored nuts—can contain the wheat-based protein. So you don’t have to puzzle over food labels in the grocery store, we polled nutritionists to find out which gluten-fee snacks they love. As a bonus, all of their picks are available on Amazon.
1 Amrita Plant Protein Gluten-Free Mini Bars
Sweet tooth? Reach for these protein-packed bites, a favorite of Health‘s contributing nutrition editor Cynthia Sass, MPH, RD. “At just 3 grams of sugar per mini, I can get a chocolatey fix along with 4 grams of plant protein,” she says. In addition to being gluten-free, they’re also free of other common allergens like dairy, soy, eggs, and nuts.
2 NOW Real Food Crunchy Clusters
With ingredients like cashews, almonds, pistachios, blueberries, and cranberries, these flavorful fruit and nut clusters deliver “just enough sweetness to answer that ‘p.m. calling,'” says Wendy Bazilian, DrPH, RD. She loves that they contain heart-healthy fats, respectable amounts of protein and fiber (5 and 2 grams, respectively), and relatively little sugar. The convenience factor is good, too. “You can pack a portion in a small container or resealable bag,” Bazilian says. “Portion out your own ‘right amount’ and enjoy the crunchy, sweet, nutty treat.”
available at amazon.com $9
3 Mary’s Gone Crackers
While delicious, these crunchy crackers aren’t as addicting as, say, a bag of salty potato chips. “They’re good without being too good,” says Stephanie Middleberg, RD, a nutritionist based in New York City. “The serving size of 13 crackers is enough for most people, but they do not feel like they need to have ‘just one more.'” Plus, they’re a great source of fiber, low in sodium, and packed with plant-based protein.
5 KIND Dark Chocolate and Sea Salt Bars
“Granola bars are such an easy on-the-go snack, but not all are created equal,” says Keri Gans, RD, a New York City-based nutritionist. She loves that these have just 5 grams of sugar and 7 grams of fiber, a winning combination that may help stabilize blood sugar. Also good: 6 grams of satiating protein and only 200 calories.
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6 The Good Bean
Erika Horowitz, RD, is a big fan of this savory, crunchy snack. “Nutritionally, it’s a good snack to keep you satisfied from the protein and fiber,” she says. They come in many flavors, but the sea salt variety (pictured) is Horowitz’s fave.