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24 Best High-Protein Gluten-Free Snacks

Maintaining a gluten-free diet while ensuring you get enough protein can be challenging, but it’s totally doable! One of the biggest questions I am asked almost daily is “what can I eat for a snack?” Whether you’re looking for a quick bite between meals or something to fuel your workouts, these high-protein, gluten-free snacks are perfect for keeping you satisfied and energized

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Proper protein intake is essential for muscle repair, immune function, and overall health, especially when you’re following a gluten-free lifestyle. Protein helps to build and maintain muscle mass, supports the production of enzymes and hormones, and plays a vital role in keeping your skin, hair, and nails healthy. 

When you eliminate gluten from your diet, you might find it challenging to find convenient, high-protein options, but with a little creativity and planning, you can easily meet your nutritional needs.

Why Protein Snacks Matter!

By adding these unique gluten-free, high-protein snacks to your diet, you’ll have a wide variety of options to keep your meals interesting and nutritious. Whether you prefer savory, sweet, or something in between, these snacks offer something for everyone. Here are some reasons why incorporating these snacks can be beneficial:

Variety Keeps Things Exciting

Make sure to add variety with your snacks.  Having a diverse array of snacks ensures you never get bored with your diet. This variety not only makes snacking enjoyable but also ensures you’re getting a wide range of nutrients from different sources.

High-Protein Benefits

High-protein snacks are essential for maintaining energy levels and supporting muscle repair and growth. Whether you’re an athlete, a busy professional, or simply looking to improve your overall health, protein-packed snacks can help keep you full and satisfied between meals. They also help stabilize blood sugar levels, reducing the risk of energy crashes and cravings.

Tailored to Your Preferences

Whether you prefer dairy, meat, or plant-based options, there’s a snack on this list to suit every taste and dietary need. Enjoying your favorite flavors while sticking to your dietary restrictions is entirely possible. For instance:

  • Dairy Lovers: Greek yogurt, cottage cheese, or cheese sticks.
  • Meat Enthusiasts: Jerky, deli meat rolls, or boiled eggs.
  • Plant-Based Fans: Hummus with veggies, roasted nuts, or protein bars.

Convenience and Portability

These snacks are not only nutritious but also convenient and portable. Many can be prepped in advance and stored for on-the-go use, making them perfect for busy lifestyles. Grab a handful of trail mix before a meeting, enjoy a protein smoothie post-workout, or munch on some edamame during your commute.

Boosts Nutritional Intake

Incorporating a variety of gluten-free, high-protein snacks into your diet helps ensure you’re meeting your daily nutritional needs. Many of these snacks are also rich in essential vitamins and minerals, contributing to overall well-being. For example, nuts and seeds are excellent sources of healthy fats and fiber, while legumes provide iron and folate.

Supports Special Dietary Needs

For those with gluten intolerance or celiac disease, finding suitable snacks can be challenging. These options provide safe, gluten-free alternatives that don’t compromise on taste or nutrition. Additionally, for those following specific dietary plans like keto, paleo, or vegetarian, these snacks can be easily integrated into your meal plan.

Here are 24 delicious snack options that are both nutritious, healthy and gluten-free!

1. Greek Yogurt with Berries

Greek yogurt is a fantastic high-protein snack that’s naturally gluten-free. Top it with fresh berries for added vitamins, antioxidants, and a touch of sweetness. A typical serving (~½ cup) of Greek yogurt contains about 10-15 grams of protein.

sliced hard boiled eggs on plate

2. Hard-Boiled Eggs

Hard-boiled eggs are a convenient and portable snack that provides about 6 grams of protein per egg. They’re perfect for on-the-go and can be seasoned with a pinch of sea salt or paprika for extra flavor.

3. Almond Butter with Apple Slices

Pairing almond butter with apple slices creates a deliciously crunchy and satisfying snack. Almond butter is rich in protein, with about 7 grams per 2 tablespoons, while apples add a refreshing sweetness.

4. Cottage Cheese with Pineapple or Peaches or Tomato slices

Cottage cheese is another high-protein dairy option (and one of my favorites), with around 13 grams of protein per half-cup serving. Adding pineapple chunks not only enhances the flavor but also provides a good dose of vitamin C. Pairing cottage cheese with fresh or canned peaches provides a sweet and savory snack with a good amount of protein and vitamins.  If you are looking for something a little more savory, fresh tomato slices are not only juicy but give you a fresh taste and delicious treat.

5. Edamame

Edamame, or steamed soybeans, are an excellent plant-based protein source. A cup of edamame contains about 17 grams of protein. They’re easy to prepare and can be seasoned with sea salt for a savory treat.

6. Protein Bars

Look for gluten-free protein bars that have a high protein content and minimal added sugars. Brands like Rxbar, GoMacro, Kind, Larabar, Quest, NuGo offer delicious and nutritious options with around 12-20 grams of protein per bar.  Just always make sure to read the label to confirm they are in fact gluten free, some flavors might be gluten free and some may not be.  

a bowl of hummus with a garnish on top

7. Hummus and Veggie Sticks

Hummus is made from chickpeas, which are naturally high in protein. Pair hummus with veggie sticks like carrots, cucumbers, and bell peppers for a crunchy, satisfying snack that provides about 2 grams of protein per 2 tablespoons of hummus.

8. Beef Jerky

Beef jerky is a protein-packed snack that’s easy to carry around. Ensure you choose gluten-free varieties, as some brands may use soy sauce that contains gluten. A typical serving of beef jerky has about 9 grams of protein. Some examples include The Primal , Krave , Epic, Paleo Valley

9. Chia Pudding

Chia seeds are rich in protein and omega-3 fatty acids. Make chia pudding by soaking chia seeds in almond milk overnight and topping with fruits or nuts. A serving can contain about 4 grams of protein.

10. Tuna Salad/Chicken Salad on Cucumber Slices

Tuna is a high-protein, gluten-free food, with about 20 grams of protein per 3-ounce serving. Canned chicken is also a great option if you are not a fan of Tuna.  Mix it with a bit of avocado mayo, Greek yogurt or even a small amount of salsa and serve on cucumber slices for a refreshing and protein-packed snack.

11. Roasted Chickpeas

Roasted chickpeas are crunchy, flavorful, and high in protein. A cup of roasted chickpeas can provide about 15 grams of protein. Season them with your favorite spices for a tasty snack.

12. Protein Smoothie

Blend your favorite gluten-free protein powder with almond milk, spinach, and a banana for a nutritious smoothie. Depending on the protein powder, you can easily get 20 grams or more of protein in a single smoothie. For more smoothie recipes check out my FREE Gut Healthy Smoothie Guide

13. Pumpkin Seeds

Pumpkin seeds, or pepitas, are rich in protein and healthy fats. A quarter-cup serving contains about 9 grams of protein. Enjoy them roasted and lightly salted for a nutritious snack.  

14. Turkey Roll-Ups

Roll slices of turkey around cheese sticks or avocado slices for a quick, high-protein snack. Turkey is naturally high in protein, with about 5 grams per slice, and is perfect for those following a gluten-free diet.

15. Lentil Soup 

Lentils are a powerhouse of plant-based protein. A cup of lentils contains about 18 grams of protein. Enjoy them plain or seasoned with your favorite spices.

red and green chili peppers in white ceramic bowl

16. Smoothie Bowl with Hemp Seeds

Make a smoothie bowl with gluten-free ingredients like spinach, banana, and almond milk, then top with hemp seeds. Hemp seeds add a crunchy texture and a boost of protein, with about 10 grams per 3 tablespoons.

17. Almonds

Almonds are a simple and convenient high-protein snack. A quarter-cup serving provides about 7 grams of protein. They’re also rich in healthy fats and fiber, making them a nutritious option.  Add a few raisins in for some extra sweetness. 

18. Black Bean Salad

Black beans are a great source of plant-based protein, with about 15 grams per cup. Make a black bean salad with diced tomatoes, onions, cilantro, and a squeeze of lime for a refreshing, high-protein snack.

19. Quinoa Salad

Quinoa is a versatile, gluten-free grain that’s high in protein, with about 8 grams of protein per cup. Make a quinoa salad with chopped vegetables, feta cheese, and a light vinaigrette for a delicious and nutritious snack.

20. Smoked Salmon with Avocado

Smoked salmon is a high-protein, gluten-free option that pairs wonderfully with creamy avocado. A 3-ounce serving of smoked salmon provides around 15 grams of protein. Enjoy them together on gluten-free crackers or cucumber slices for a tasty, nutrient-rich snack.

22. Protein-Packed Deviled Eggs

Upgrade your hard-boiled eggs to deviled eggs by mixing the yolks with Greek yogurt or hummus with mustard, and a pinch of paprika. This snack not only tastes great but also boosts the protein content, with each egg providing about 6-7 grams of protein.

23. Chickpea and Avocado Mash

Mash together chickpeas and avocado for a high-protein, fiber-rich spread. A half-cup of chickpeas offers about 7 grams of protein. Enjoy it on gluten-free toast or as a dip with vegetable sticks.

24. Protein Pancakes

pancake with raspberries and blue berries toppings

Make gluten-free protein pancakes using a gluten-free flour blend and your favorite protein powder. Each pancake can pack a substantial protein punch, especially when topped with Greek yogurt or nut butter. Look for recipes that can give you about 10-15 grams of protein per serving.  If you are not sure what protein powder take a look at my current recommendations. CLICK HERE

By incorporating these high-protein, gluten-free snacks into your diet, you can stay full and energized throughout the day. The variety in taste, texture, and nutritional benefits ensures there’s something for everyone. So, whether you need a quick bite between meals, a post-workout refuel, or just a tasty treat, these snacks have got you covered. 

Embrace the diversity and enjoy a healthier, more satisfying gluten-free snacking experience!

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