31 Gluten Free Dairy Free Snacks for School
When it comes to packing snacks for kids to take to school, it can be doubly challenging if you need to find options that are both gluten-free and dairy-free. Moreover, every child is unique, and their taste preferences and health requirements can vary significantly.
In this article, we'll share some fantastic snack ideas that are both dairy-free and gluten-free and are sure to please even the most selective eaters.
Five things to keep in mind while packing healthy snacks for school lunch:
When packing gluten-free dairy-free snacks for your child's school lunch, there are a few essential things to keep in mind to ensure that your child's dietary restrictions are met and that the snacks remain safe and delicious to eat. Here are some tips to consider:
- Check the labels:
Always read the labels carefully to ensure that the snacks you choose are gluten-free and dairy-free. Some products may contain hidden sources of gluten or dairy, so it's crucial to read the ingredients list.
- Variety is key:
Offer a variety of snacks to keep things interesting and ensure your child gets a balanced range of nutrients. Choose snacks that contain protein, fiber, and healthy fats to keep your child full and focused throughout the day.
- Portion control:
Pack snacks in portion-controlled containers or bags to ensure that your child doesn't overeat or under-eat. This can also help to prevent cross-contamination between different foods.
- Freshness:
Ensure that snacks are fresh and don't spoil by packing them in an insulated lunchbox or adding a cool pack. This will keep the snacks at a safe temperature and prevent bacterial growth.
- Allergies and sensitivities:
Be aware of any other allergies or sensitivities your child may have and choose snacks accordingly. For example, if your child is allergic to nuts, avoid packing snacks that contain nuts or are produced in a facility that processes nuts.
Store-bought Snack Options for School:
1. The Only Bean - Crunchy Roasted Edamame Beans
The Only Bean's Crunchy Roasted Edamame Beans are not only a delicious and convenient snack option, but also pack a nutritious punch with high protein (14g) and fiber content, making them a tasty snack option for school. Available in 3 flavors of buffalo, sriracha, and sea salt, your kids can choose their favorite one and snack away!
Nutrition Fact: 114 calories, 5g fat, 3g net carbs, 14g protein.
2. Walkers Shortbread Cookies
Made with just four simple ingredients - wheat flour, butter, sugar, and salt, these cookies are a delicious and indulgent treat. However, they are high in calories and saturated fat and should be consumed in moderation as part of a balanced diet.
Nutrition facts: 170 calories, 9.5g fat, 21g carbs, 2g protein.
3. Annie's Snack Bar:
These snack bars are made with organic ingredients and provide a good source of fiber and protein. However, they do contain added sugars and should be consumed in moderation as part of a balanced diet.
Nutrition facts: 80 calories, 1.5g fat, 17g carbs, 0g fiber.
4. Honey Stinger Waffles:
These waffles are a tasty and convenient snack for athletes and active individuals. They are made with organic ingredients and provide a quick source of carbohydrates for energy. However, they are high in sugar and should be consumed in moderation.
Nutrition facts: 130 calories, 6g fat, 0mg cholesterol, 18g carbs.
5. Powerup Trail Mix:
This trail mix is a great source of protein, fiber, and healthy fats. It contains a mix of nuts, seeds, and dried fruit and makes a convenient and nutritious snack.
Nutrition facts: 8g fat, 16g carbs, 11g sugar, 2g dietary fiber.
6. Welch's Fruit Snacks:
These fruit snacks are made with real fruit and provide a good source of vitamin C. However, they do contain added sugars and should be consumed in moderation as part of a balanced diet.
Nutrition facts: 45 calories, 0g fat, 5mg sodium, 7g sugar, 0g protein.
7. King Arthur Pancake Mix:
This pancake mix is made with wholesome ingredients and provides a good source of fiber. It can be a healthy and delicious breakfast option when served with fresh fruit and a source of protein.
Nutrition facts: 180 calories (per serving), 0.5g fat, 41g carbohydrates, 1g fiber.
8. Bare Baked Crunchy Fruit Snack:
This snack is made with just one simple ingredient - fruit! It provides a crunchy and flavorful snack that is low in calories and high in fiber.
Nutrition facts: 110 calories, 0g fat, 20g sugar.
9. Atkins Lemon Bars:
These bars are a good source of protein and fiber and are a convenient snack option for those following a low-carbohydrate diet. However, they do contain artificial sweeteners and should be consumed in moderation.
Nutrition facts: 150 calories, 13g protein, 3g carbs, 1g sugar.
10. Good Thins Crackers:
These crackers are made with wholesome ingredients and provide a good source of whole grains. They make a convenient and nutritious snack when paired with hummus or guacamole.
Nutrition facts: 130 calories, 0g fat, 0g sugar, 85mg sodium.
11. Kind Protein Bars:
These bars are made with wholesome ingredients and provide a good source of protein and fiber. They make a convenient and nutritious snack for those on-the-go.
Nutrition facts: 220 calories, 9g fat, 28g carbs, 8g protein.
12. Pure Protein Bars:
These bars are a good source of protein and provide a convenient and nutritious snack option for athletes and active individuals. However, they do contain added sugars and should be consumed in moderation.
Nutrition facts: 180 calories, 5g fat, 18g carbohydrates, 15mg cholesterol.
13. Wonderful Roasted Pistachios:
These nuts are a good source of protein and healthy fats and make a convenient and nutritious snack. They are also high in fiber and provide a good source of several important vitamins and minerals, including vitamin B6, potassium, and magnesium.
Nutrition facts: 160 calories, 6g carbs, 4g fiber, 2g sugar.
Easy Homemade Gluten Free Dairy Free Snacks for School:
14. No-bake Energy Bites:
Mix oats, peanut butter, honey, and chocolate chips to create bite-sized energy balls that are perfect for a midday snack. Energy bites are a perfect addition to a school lunch as they are easy to prepare, portable, and provide a healthy source of energy to help children power through their day. They are also a great alternative to store-bought snacks that are often high in sugar and preservatives.
15. Rice Cake Pizzas:
Rice cake pizza is a fun and healthy option for school lunch that kids will love. Top rice cakes with dairy-free tomato sauce, veggies, and dairy-free cheese for a fun and gluten-free pizza alternative.
16. Gluten-Free Granola Bars:
Gluten-free granola bars are a delicious and nutritious addition to a school lunch, providing a good source of fiber, protein, and healthy fats. Mix gluten-free oats, honey, nuts, and dried fruits to create your own granola bars that are both tasty and healthy.
Healthy 5 ingredient granola bars
17. Banana Oat Muffins:
Banana oat muffins are a tasty and wholesome option for school lunch, made with simple and nutritious ingredients like bananas, and oats. They provide a good source of fiber and protein and can be made ahead of time for a quick and easy lunchtime treat. Mix mashed bananas, oats, honey, and baking powder to create muffins that are gluten-free, dairy-free, and sweetened naturally.
Gluten free banana oat muffins
Healthy gluten free banana oat muffins
18. Sweet Potato Toast:
Sweet potato toast is a healthy and delicious alternative to traditional bread that can be easily made in advance. Toast sweet potato slices and top them with avocado, hummus, or your child's favorite toppings for a unique and satisfying snack.
19. Carrot Cake Oat Bars:
Carrot cake oat bars are a nutritious and tasty option for a school lunch, providing a good source of fiber, protein, and vitamins. Mix oats, grated carrots, nuts, cinnamon, and a little bit of maple syrup to create a healthy and delicious snack bar that tastes like carrot cake.
20. Cucumber Sushi:
Cucumber sushi is a refreshing and healthy option for a school lunch that's easy to make and transport. Peel a cucumber and slice it into thin strips. Roll up each strip with sliced avocado and crab meat or any other preferred filling for a fun and unique twist on sushi.
21. Rainbow Fruit Skewers:
Cut up a variety of colorful fruits, such as strawberries, pineapple, kiwi, and blueberries, and slide them onto skewers. These fruit skewers are not only visually appealing but also packed with nutrients.
22. Gluten-Free Pretzels with Mustard:
Gluten-free pretzels with mustard make for a tasty and satisfying school lunch option. With a good source of fiber and protein, they are a convenient and delicious snack that's perfect for children with gluten sensitivities. Pack gluten-free pretzels with a small container of mustard for a salty and satisfying snack.
Gluten-free pretzels with sauce
23. Roasted Chickpeas:
Roasted chickpeas are a nutritious and crunchy snack that can be easily made in advance and added to a school lunch. With a good source of protein and fiber, they provide a healthy and satisfying alternative to processed snacks. Toss chickpeas with olive oil and your choice of spices, such as garlic powder or paprika, and roast them in the oven for a crunchy and protein-packed snack.
24. Fresh Fruit:
Pack a variety of fresh fruits, such as apples, oranges, bananas, and berries, for a refreshing and healthy snack. You can never go wrong with fruits without preservatives or additives.
25. Hummus and Veggies:
Pack some baby carrots, sliced bell peppers, and cucumbers with a small container of hummus for a protein-packed snack.
26. Popcorn:
Air-popped popcorn is a great gluten-free and dairy-free snack that kids can enjoy at school.
5 drinks for school going kids:
27. Water:
This is the simplest and healthiest option. Encourage your kids to drink plenty of water throughout the day.
28. Coconut water:
Coconut water is a natural, gluten-free and dairy-free alternative to sports drinks that can help hydrate your kids and replenish electrolytes.
29. Almond milk:
Almond milk is a popular dairy-free milk alternative that is also gluten-free. It comes in various flavors and can be a great option for kids who are allergic to dairy or lactose intolerant.
30. Fruit juice:
Pure fruit juices like apple, orange, or cranberry juice are delicious and healthy drinks that are naturally.
31. Smoothies:
Gluten-free and dairy-free smoothies are also a great option for kids as they provide a nutritious and delicious meal and are also fulfilling. A gluten-free and dairy-free smoothie can be made using a variety of ingredients, including fruits, vegetables, and non-dairy milk alternatives. For example, a simple recipe might include a banana, frozen berries, almond milk, honey, vanilla extract, and spinach.
To make the smoothie, simply blend all the ingredients in a blender until smooth. Adjust the sweetness and consistency to your liking by adding more honey or almond milk. This delicious smoothie can be served in a glass or poured into a thermos for a convenient and healthy lunch option for kids at school.
Here are four dairy-free smoothie recipes that you can make with ease:
Healthy Gluten-free Smoothie Recipe
Ten best gluten-free smoothie recipes: