20 healthy and delicious gluten-free snacks, recommended by dietitians

• Pre-packaged gluten-free snacks are often high in sugar and low in fiber compared to whole foods.
• Healthier options include fruit and peanut butter, hummus and celery, or deviled eggs.
• Gluten-free snacks are great for those with celiac disease, gluten intolerance, or gluten ataxia.

Contrary to popular belief, gluten-free doesn't have to mean bland or dry. Especially now with the broad range of healthy, delicious gluten-free snacking options available.

"I think some gluten-free products actually taste better," says Vanessa Weisbrod, director of the Celiac Disease Program at Boston Children's Hospital.

Medical term: Gluten is a protein found in certain cereal grains like wheat, barley, and rye. People with celiac disease, gluten sensitivity, or gluten ataxia may need to avoid gluten.

Here are 20 healthy gluten-free snacks recommended by Melinda Dennis, RDN, a nutrition coordinator of the Celiac Center at Beth Israel Deaconess Medical Center and Tara McCarthy, RDN, a clinical nutrition specialist at Boston Children's Hospital Celiac Disease Program.

1. Greek salad skewers

Skewer together 2 olives, 2 cherry tomatoes, 1 ounce (oz) cube feta, 1 oz chicken, and ½ artichoke heart. Then, drizzle with 1 teaspoon (tsp) of olive oil. This snack contains:

• 190 calories
• 13.5 grams (g) protein
• 1.3 g fiber

2. Watermelon Caprese salad

Combine ½ cup watermelon chunks, 2 tomato slices, and 1 oz whole milk mozzarella. Then, drizzle 1 tsp olive oil, a little balsamic vinegar, and top with fresh basil.

• 155 calories
• 7 g protein
• 175 milligrams (mg) calcium

3. Veggies and hummus

Dip 1 baby bok choy and ½ bell pepper, sliced, in 2 tablespoons (tbsp) of hummus. You can also try jicama slices, carrots, or celery sticks.

• 90 calories
• 5 g protein
• 5 g fiber
• 150 mg vitamin C

4. Beet slices with cheese

Sprinkle 1 tbsp of feta on chilled, roasted beet slices (1 medium beet) placed atop a large lettuce leaf. Then, drizzle with balsamic vinegar.

• 64 calories
• 3 g protein
• 79% daily recommended intake for vitamin A

5. Tuna and avocado on crackers

Top 6 gluten-free, whole-grain crackers with 2 oz of tuna and 1/4 avocado, sliced. Whole-grain quinoa or whole-grain brown rice crackers are best.

• 190 calories
• 17 g protein
• 4 g fiber, depending on the cracker

6. Deviled eggs

Take 2 hard-boiled eggs, scoop out the yolks and mix with mayonnaise and mustard to taste. Then sprinkle with smoked paprika, parsley, or dill.

• About 215 calories
• About 11 g protein

7. Veggies and yogurt dip

Slice ½ bell pepper, ½ carrot, and ½ medium cucumber, and dip them in a mixture of ½ cup nonfat Greek yogurt and 5 chopped green olives. You can add scallions, parsley, salt, and pepper for an added punch of flavor with minimal calories.

• 150 calories
• 15 g protein
• 175 mg calcium

8. Turkey roll-ups

Use 1 large lettuce leaf to roll up 2 oz of turkey slices, 1 oz Swiss cheese, and 1/4 medium cucumber, sliced. You can also add mustard and substitute non-dairy cheese.

• 220 calories
• 17 g protein
• 250 mg calcium

9. Popcorn or popped sorghum

You can eat this plain or add 1 tbsp of butter, olive oil, or coconut oil. You can also add oregano, smoked paprika, parmesan cheese, or salt to season. Nutritional information for 1 cup air-popped popcorn and 1 tbsp butter is as follows:

• 130 calories
• 2 g protein
• 1.2 g fiber

Note: Follow directions when popping sorghum as it differs slightly from popping corn.

10. String cheese with nuts

Pair 1 stick of string cheese with a small handful of almonds, walnuts, pecans, or another favorite nut or seed. Nutritional information for 1 string cheese and 1 oz almonds is:

• 250 calories
• 13 g protein
• 3.5 g fiber
• 270 mg calcium

11. Roasted root vegetables

Lightly coat ¼ cup sweet potato, ¼ cup parsnips, 2 sliced beets, and ¼ cup carrots with 2 tsp olive oil or garlic-infused olive oil, salt, pepper, sage, rosemary, and thyme; roast at 425°F until tender.

• 175 calories
• 4.5 g protein
• 4.5 g fiber

12. Corn tortilla with beans and avocado

Warm 1 gluten-free corn tortilla and add ¼ cup black beans, ¼ avocado, and 1 tbsp salsa. To lower sodium content, choose black beans with no added salt.

• 175 calories
• 6 g protein
• 8.5 g fiber

13. Edamame

Roast 1 cup of shelled edamame with 1 tsp, garlic-infused olive oil.

• 225 calories
• 18.5 g protein
• 8 g fiber

14. Homemade kale chips

Bake 2 cups of torn kale with 1½ tsp olive oil, and sprinkle with dried dill or garlic powder.

• 75 calories
• 1.2 g protein
• 200% daily recommended intake of vitamin K

15. Banana boat

Slice 1 medium banana in half lengthwise and spread it with your favorite nut butter, then sprinkle with unsweetened, shredded coconut and chia seeds or chopped nuts. The nutritional information for a banana with 1 tbsp almond butter, 2 tsp chia seeds, and 1 tsp shredded coconut:

• 245 calories
• 6 g protein
• 7 g fiber

16. Gluten-free waffle

Top 1 frozen gluten-free waffle - made with buckwheat flour if possible - with peanut butter and ½ sliced apple, and dust it with cinnamon. You can also substitute the waffle for gluten-free corn or rice cakes.

• 270 calories
• 5 g protein
• 7.5 g fiber

17. Yogurt parfait

Layer ½ cup plain Greek yogurt with ½ cup strawberries, blueberries, raspberries, or other cut fruit, and ¼ cup gluten-free granola.

• 220 calories
• 16 g protein
• 4.5 g fiber

Note: You can substitute Greek yogurt with a lactose-free or dairy-free option, but it contains less protein and more sugar.

18. Homemade nut-free trail mix

Combine 2 tbsp sunflower seeds, 2 tbsp dried fruit, and ½ tbsp mini chocolate chips. Avoid dates rolled in oat flour since oat products are not gluten-free.

• 180 calories
• 7 g protein
• 3.5 g fiber

19. Cottage cheese with pineapple

Top ½ cup cottage cheese with ¼ cup pineapple, mango chunks, or dehydrated cherries.

• 110 calories
• 12 g protein
• 125 g calcium

To cut down on sugar, you can substitute pineapple chunks with dehydrated tomatoes.

20. Apple with creamy peanut butter-yogurt dip

Dip 1 sliced apple in a mix of ½ cup plain Greek nonfat yogurt with 2 tbsp smooth peanut butter.

• 260 calories
• 20 g protein
• 6 g fiber

You can also use a pear or banana.

Important: Be sure to only eat products that are labeled as gluten-free as some naturally gluten-free products may be cross-contaminated during packaging or shipping or have other gluten-containing ingredients.

Insider's takeaway

Although gluten-free food is widely available, it's often more expensive. However, more affordable big-box stores like Costco, BJs, and Target have started offering more gluten-free snacks, Weisbrod says.

To create healthy gluten-free snacks you enjoy, don't be afraid to experiment with a variety of produce, seasonings, and healthy proteins. "A gluten-free diet [can] include wholesome, flavorful snacks that are packed with nutrient-dense foods, fiber, and flavor," Dennis says.