GF Snack Attack!


Gluten-free food choices have come a long way in a relatively short time. Still, many people are reluctant to try gluten-free options. Part of the reason is that you can pay a premium for something that tastes mediocre. Depending on the gluten-free flour used, the product can be dry, crumbly, and have a funky aftertaste.

My gluten-free son is energetic,  athletic, and blessed with a high metabolism. Finding enough healthy, gluten-free brown bag snack and lunch items to keep him fueled on a daylong school field trip can be daunting!

The list of options gets even smaller because his friends have nut allergies. Jelly sandwiches just don’t cut it!

Over time we've come up with a foolproof standard bag lunch that keeps us both happy. We always include three things: a protein and/or a complex carb, fruit and/or veggies, and a sweet, salty, crunchy snack.

Try the following ideas:

Protein and/or complex carb: one or two gluten-free, nut-free oat bars or nut-free granola. Fruit and/or veggies that travel well: apple, grapes, cantelope, carrots, cherry tomatoes, cucumbers, celery.

Sweet and salty crunch: GF pretzels, rice cakes, or homemade trail mix (your favorite rice cereal combined with dried fruit and GF granola or pretzels).

Grab & Go Snacks for School . . . or the Office!

If you’re new to GF shopping, you may be interested in knowing some of our family’s favorite brands for grab & go snacks for school or office:


  • Snyder’s of Hanover Gluten-Free Mini Pretzels
  • Glutino Gluten-Free Pretzels (mini, chips, twists, rings, sticks, yogurt covered, chocolate covered)

Granola Clusters

  • KIND Gluten-Free Granola
  • Udi’s Gluten-Free Granola

Snack Bar

  • KIND


  • Blue Diamond Nut-Thins Almond


For the Sweet Tooth

  • Glutino Chocolate Vanilla Crème Cookies & Vanilla Crème Cookies

DIY Snack Mix

Let each person make their own snack mix with their favorite combinations. (Tip: Include a nut like walnuts; they are a rich source of nutrients—and energy!)

  • Nuts: Cashews, walnuts, pistachios
  • Dried fruit: cranberries, dates, plums, pineapple
  • Rice Chex: Honey Nut
  • Gluten-free pretzel sticks or mini pretzels
  • Gluten-free granola clusters



About Renee Smith

Renee Smith* lives with her family in a suburb of Boston. She and her tween son must follow a gluten-free diet while her husband and teenage son do not. As you might imagine, this creates some challenges, but it's also led to some special family moments.

*Renee Smith is a pseudonym created by the author to protect her sons from mortal embarrassment that their mother is blogging about them!

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