Easy to Find & Easy to Fix Meals and Snacks

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Published June, 2022

Hungry for a quick bite? Not sure what is safe to eat? Here are some easy-to-find and easy-to-fix foods that make perfect snacks and quick, simple meals to get you started on a gluten-free diet.*


  1. Fresh fruit
  2. Broccoli and tomatoes with ranch dip
  3. Carrots and hummus
  4. Peanut butter on celery
  5. Yogurt
  6. Yogurt parfait with berries and gluten-free granola or nuts
  7. String cheese
  8. Cheese and rice crackers
  9. Corn chips and salsa
  10. Jicama and bell peppers with guacamole
  11. Cheese quesadilla with corn tortillas
  12. Cottage cheese
  13. Canned tuna fish (mix with mayonnaise for tuna salad)
  14. Turkey wrap on brown rice tortilla
  15. Peanut butter or other nut butter on rice cake or fresh fruit
  16. Fruit and yogurt smoothie
  17. Popcorn
  18. Trail Mix (made with GF grains *)
  19. Hard-boiled egg or deviled egg
  20. Applesauce with cinnamon
  21. Fruit and nut bar or gluten-free granola bar
  22. Baked sweet potato fries
  23. Edamame
  24. Frozen chocolate covered bananas
  25. Olives
  26. Sweet and spicy glazed nuts
  27. Potato skins/potato wedges with ketchup
  28. Corn tortilla or chips with bean dip
  29. Blanched asparagus wrapped with thinly sliced ham and swiss cheese
  30. Tuna salad on rice cracker with a cucumber slice
  31. Fruit leather
  32. Sorbet
  33. Cheesy grits
  34. Hot cereal: cream of rice or quinoa flakes or gluten-free oats
  35. Baked crispy chickpeas
  36. Kale chips
  37. No bake cookies: dates, pecans, maple syrup, cinnamon, orange zest, coconut

*Note: If trail mix contains oats, the safest oat products are those that have been certified gluten-free. While products labeled gluten-free should comply with the FDA definition of containing no more than 20 ppm of gluten, this is not third-party verified. GFCO’s standard for gluten-free is 10 ppm of gluten or less.



  1. Chicken salad in bibb lettuce wrap
  2. Tomato Soup with grated cheddar cheese and black beans
  3. Turkey chili with beans
  4. Cobb salad or other green salad with oil and vinegar dressing
  5. Chicken breast and roasted vegetables with parmesan cheese and garlic
  6. Baked fish with lemon and garlic, rice, and steamed broccoli
  7. Bean and rice burrito (in corn or other GF tortilla) with salsa and cabbage slaw
  8. Sliced chicken or steak with chickpea, tomato, feta cheese salad
  9. Omelet or scrambled eggs
  10. Cuban black beans and rice topped with red cabbage, cilantro and avocado
  11. Tomato spaghetti sauce with gluten- free pasta
  12. Chicken taco on a corn tortilla with cabbage and lime
  13. Loaded baked potato (beans, cheese, sour cream, green onions)
  14. Tofu and vegetable stir-fry (using gluten-free tamari) with rice
  15. Frozen prepared meals: look for items labeled gluten-free



  1. Ketchup
  2. Mustard
  3. Relish, pickles
  4. Mayonnaise
  5. All vinegars except malt vinegar
  6. Butter, all oils
  7. Jams and jellies
  8. All nut butters
  9. Sour cream
  10. Cream cheese
  11. Gluten-free tamari and gluten-free soy sauce
  12. Cocktail sauce
  13. Fish sauce
  14. Chili sauce, Tobasco sauce
  15. Salsa, pico de gallo



  1. Milk, cream
  2. Alternative milks: soy, almond, rice, coconut
  3. Coffee
  4. Tea
  5. Bottled teas, fruit juice and drinks, soda
  6. Hot chocolate

* Note: Confirm gluten-free status of all foods/ingredients. While the items listed here are generally gluten-free, there could be brands/versions of them which contain gluten.


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23 Gluten-Free Instant Pot Recipes