Easy to Find & Easy to Fix Meals and Snacks
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.*
- Fresh fruit
- Broccoli and tomatoes with ranch dip
- Carrots and hummus
- Peanut butter on celery
- Yogurt parfait with berries and gluten-free granola or nuts
- String cheese
- Cheese and rice crackers
- Corn chips and salsa
- Jicama and bell peppers with guacamole
- Cheese quesadilla with corn tortillas
- Cottage cheese
- Canned tuna fish (mix with mayonnaise for tuna salad)
- Turkey wrap on brown rice tortilla
- Peanut butter or other nut butter on rice cake or fresh fruit
- Fruit and yogurt smoothie
- Trail Mix (made with GF grains *)
- Hard-boiled egg or deviled egg
- Applesauce with cinnamon
- Fruit and nut bar or gluten-free granola bar
- Baked sweet potato fries
- Frozen chocolate covered bananas
- Sweet and spicy glazed nuts
- Potato skins/potato wedges with ketchup
- Corn tortilla or chips with bean dip
- Blanched asparagus wrapped with thinly sliced ham and swiss cheese
- Tuna salad on rice cracker with a cucumber slice
- Fruit leather
- Cheesy grits
- Hot cereal: cream of rice or quinoa flakes or gluten-free oats
- Baked crispy chickpeas
- Kale chips
- 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.
- Chicken salad in bibb lettuce wrap
- Tomato Soup with grated cheddar cheese and black beans
- Turkey chili with beans
- Cobb salad or other green salad with oil and vinegar dressing
- Chicken breast and roasted vegetables with parmesan cheese and garlic
- Baked fish with lemon and garlic, rice, and steamed broccoli
- Bean and rice burrito (in corn or other GF tortilla) with salsa and cabbage slaw
- Sliced chicken or steak with chickpea, tomato, feta cheese salad
- Omelet or scrambled eggs
- Cuban black beans and rice topped with red cabbage, cilantro and avocado
- Tomato spaghetti sauce with gluten- free pasta
- Chicken taco on a corn tortilla with cabbage and lime
- Loaded baked potato (beans, cheese, sour cream, green onions)
- Tofu and vegetable stir-fry (using gluten-free tamari) with rice
- Frozen prepared meals: look for items labeled gluten-free
- Relish, pickles
- All vinegars except malt vinegar
- Butter, all oils
- Jams and jellies
- All nut butters
- Sour cream
- Cream cheese
- Gluten-free tamari and gluten-free soy sauce
- Cocktail sauce
- Fish sauce
- Chili sauce, Tobasco sauce
- Salsa, pico de gallo
- Milk, cream
- Alternative milks: soy, almond, rice, coconut
- Bottled teas, fruit juice and drinks, soda
- 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.
When you shop for groceries
- Always read labels; some versions of the above items could include gluten-containing additions. Also, ingredients can change, so check each time you purchase. Find more information about label reading here: https://gluten.org/2021/01/10/3-tips-for-gluten-free-label-reading/
- “Wheat-free” does not always mean “gluten-free”.
- The top 8 allergens must be declared on labels – including wheat.
- An allergy statement always starts with “Contains…” The allergen may also be identified in the ingredients list.
- Barley and rye are not included in the top 8 allergens. Watch for these in the ingredients list.
To avoid cross-contact
- Keep preparation surfaces clean and free of crumbs.
- Do not share utensils used for non-GF foods.
- Do not share toasters used for non-GF bread.
- Use squeeze bottles to avoid cross-contact of condiments.
- Thorough washing will remove gluten from utensils, pans, and dishes.
- Store GF foods above gluten-containing foods in the pantry.