Top Gluten & Dairy Free Snacks

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After being asked about my favorite gluten and allergy free snacks at conferences, I thought I would share my top picks with you! Hope you enjoy them too! First, since I’m 100% gluten and casein free, I always like to have different types of fresh fruits and vegetables with me while away from home.

When writing the Let’s Eat Out! series, I created a detailed checklist with a few pages of snack suggestions requiring no preparation, hot water preparation and a cooler.

While on the road, I make sure to have some packaged snacks with a mix of protein and carbs as well. Here’s my top gluten and dairy free snack recommendations for traveling, work and back to school manufactured in the US:

  1. Snacks - updatedProtein bars with 12 grams of protein from The Gluten Free Bar. I love the Chocolate Peanut bar which you can order on-line from, and other e-retailers.
  2. CVS Gold Emblem Rice Pop Clusters are great in both flavors (Blueberry Almond and Cranberry Almond) and conveniently sold at your local CVS store.
  3. Snyder’s gluten free pretzels in individual bags at 100 calories from Peapod or family size bags at Whole Foods
  4. Plant Fusion is a great protein mix that is free of all major allergens including dairy, soy, gluten (wheat), eggs, nuts, fish, tree nuts, or shellfish. Also free of artificial flavors and preservatives. The chocolate is my favorite flavor!
  5. Chocolate bar from Enjoy Life – boom CHOCO boom ricemilk crunch available on-line and at Whole Foods – free of the top 8 allergens
  6. Pamela’s mini-chocolate chip cookies individually wrapped and available through
  7. Glutino apple cinnamon individually wrapped pop tarts available on-line and at Whole Foods Market
  8. GoGo Squeez Apple Cinnamon apple sauce available at most grocery stores and on-line
  9. Sandwich with toasted Udi’s bread and Applegate roasted turkey found at Trader Joe’s, Whole Foods Market and grocery stores. (Notes: Udi’s sells individually packaged breads, buns and muffins which are now available from their website. If I won’t be eating the sandwich for a number of hours, I also freeze the Applegate turkey packages and let the meat defrost prior to preparing my sandwich on the go! )

There are also some great on the go products in the market made from certified gluten free oats. Unfortunately, I have difficulty digesting certified GF oats but if you are fine with GF oats, I would also recommend the following which are available on-line and in a lot of stores:

Another idea for you, if you like to eat sushi –  I would recommend that you purchase the small packets of gluten free / wheat free soy sauce from San J available on-line and in specific grocery stores. We also have identified other gluten and allergy free products sold in the U.S. and around the world on our website for your convenience.

Let me know some of your favorite gluten and dairy free snacks while on the road!

Also check out fast food chains, restaurants, gluten free bakeries, nut free bakeries and stores across the US!

Find Translation Cards and Travel Kits:

Gluten Free Cards, Travel Kits & MoreFood Allergy Cards, Travel Kits & More

17 Responses to Top Gluten & Dairy Free Snacks

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  5. Josef Jan Rosenfeld

    you may want to check out the Candy Tree line of gluten free, and organic, licorice – four flavors. kosher too.

  6. TigerNutsUSA

    Hello Kim,
    Not sure if you have heard of or tried Tiger Nuts, we believe they are probably the “healthiest ‘single source’ snack food on the market”.
    They are 100% Gluten Free (no traces), 100% Organic, High Fiber (Ten times Cashews, five times walnuts and three times almonds), Dairy free, Nut Free, Low in Fats and Calories, high in Nutrition and they taste great too.

    Kim, we would love to talk to you further about these amazing tubers that have been around for over 400 years, but in the meantime please visit or reach out via

    Jack – Chief Nut at

  7. Jill Robbins

    Hi Kim,
    I know you yourself don’t eat gluten free oat flour, but you might want to tell others about HomeFree cookies, some of which were recommended by the Good Housekeeping Research Institute as the “Best Gluten Free Cookies.” They are dairy free and nut/peanut free and certified a good source of whole grain!

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  11. Evona Niewiadomska

    Hey Kim! Having worked with artisan makers across the country dedicated to creating unique gluten-free snacks I totally understand how important it is to have access to a wide range of (delicious) gluten free snacks! I recently launched a Gourmet Gluten Free Snacks Gift Box you might like as part of Undiscovered Kitchen’s gift collection – Here’s the link: href=””> Super tasty and gluten free with minimally processed and nutritionally packed snacks like Orange Ginger Turkey Jerky, Spicy Lemon Zest Roasted Chickpeas, Peanut Butter Choco Chip Protein Bar, and lots more 🙂 Cheers! Evona

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