Navigating a low-carb, gluten-free diet can feel tricky, particularly when life gets busy. Without preparation, it’s all too easy to rely on heavily processed options that aren’t the healthiest. However, with a little forethought, you can enjoy nourishing snacks that align with your goals and lifestyle.
The good news? You don’t need hours in the kitchen or a long grocery list. A combination of naturally gluten-free foods and simple prep can go a long way.
Whether you’re managing a packed schedule or just need quick grab-and-go ideas, we’ve got you covered. Here’s a list of satisfying low-carb, gluten-free snack ideas to keep you fueled and focused throughout your day.
Not always. While gluten-free and low-carb diets can overlap in some cases, they’re not the same by definition (1, 2).
Gluten refers to a group of proteins that are found in wheat, barley, and rye. It gives dough its elasticity and helps it rise (3). On the other hand, carbohydrates (or “carbs”) include sugars, fibers, and starches that provide energy (4).
Foods can be gluten-free but still high in carbs – think rice, potatoes, or gluten-free bread made with starchy alternative flours such as rice or tapioca.
For those aiming to eat low-carb and gluten-free, label reading becomes essential. Many gluten-free processed foods are packed with added sugars or starches to replicate the texture and taste of traditional items. These ingredients can significantly boost the carbohydrate content of what might otherwise seem like a “safe” snack.
When it comes to low-carb and gluten-free eating, many naturally occurring foods fit the criteria without the need for fancy labels. Let’s explore some of the best options by category.
Non-starchy vegetables are a fantastic base for low-carb, gluten-free diets. They’re packed with fiber, vitamins, and minerals without the carb load of starchy varieties such as potatoes or corn. Great examples include spinach, kale, zucchini, cauliflower, broccoli, and bell peppers. These vegetables add crunch, color, and nutrients to your snacks and meals without compromising your goals.
Protein is naturally gluten-free and low in carbs, as long as it’s not breaded or processed. Chicken, turkey, beef, pork, eggs, and fish are excellent sources. Fatty fish such as salmon and mackerel come with the added bonus of omega-3 fatty acids, which are essential for heart and brain health (5, 6). Hard-boiled eggs, turkey slices, or grilled chicken are quick and easy snacks to keep you full and energized (7).
Many dairy products are both low in carbs and gluten-free, although it’s wise to double-check labels for hidden starches or additives. Cheese, Greek yogurt (unsweetened, of course), sour cream, and heavy cream are good options. For example, cheese sticks can be a convenient grab-and-go snack for busy days.
Nuts and seeds are nutrient powerhouses that deliver healthy fats, protein, and fiber. Almonds, walnuts, pecans, sunflower seeds, chia seeds, and flaxseeds all fit the bill. They’re naturally gluten-free and low in carbs, although portion control is the key, as they’re calorie-dense (8). A handful of almonds or a sprinkle of chia seeds in yogurt can make for a satisfying snack.
Healthy fats play a vital role in low-carb diets (9) and are naturally gluten-free. Avocados, olives, and nut butters are all great choices. Avocado slices sprinkled with sea salt or a spoonful of almond butter on celery sticks make quick, filling snack options.
Here’s a selection of quick and healthy snack ideas, which are perfect for those who are navigating the balance between low-carb and gluten-free eating. These snacks require little effort while keeping health in focus.
1. Hard-Boiled Eggs
Simple, portable, and packed with protein, hard-boiled eggs are a low-carb favorite. Sprinkle them with a pinch of salt or paprika for added flavor, or slice them up and top with a dollop of guacamole.
2. Vegetable Sticks with Nut Butter
Celery, cucumber, or zucchini sticks pair nicely with almond or peanut butter. Just make sure the nut butter is unsweetened to keep the carb count low.
3. Cheese and Meat Roll-Ups
Wrap slices of deli meat (such as turkey or roast beef) around cheese sticks for a high-protein, satisfying snack that’s easy to prepare.
4. Chia Seed Pudding
Do you need a make-ahead option? Chia seed pudding is creamy, filling, and versatile. To prepare, mix unsweetened almond milk with chia seeds, a dash of vanilla, and a keto-friendly sweetener. Chill overnight, and it’s ready the next day. This recipe is a good option to try.
5. Guacamole and Vegetables
Homemade guacamole paired with raw vegetables such as bell peppers or broccoli florets makes a delicious snack filled with healthy fats. Check out this recipe for a quick guacamole you can whip up.
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6. Deviled Eggs
For a fancier take on hard-boiled eggs, try deviled eggs. You can prepare a classic version or tweak it with avocado or bacon bits. This recipe offers a great base to start from.
7. Olives and Cheese Platter
A handful of olives paired with cubes of aged cheese such as cheddar or Parmesan makes a savory, no-cooking-required snack that’s perfect on the go.
8. Tuna Salad Cucumber Boats
Hollowed-out cucumber halves filled with tuna salad create a refreshing snack. Mix tuna with mayo and seasonings before scooping it into the cucumbers. This recipe is a great starting point.
9. Handful of Nuts
Keep a small portion of almonds, walnuts, or macadamia nuts on hand. They’re crunchy, nutrient-dense, and perfect when you’re in a hurry.
10. Avocado Slices with Everything Bagel Seasoning
Avocado slices make an excellent snack on their own, but sprinkling them with Everything Bagel seasoning takes the flavor up a notch. Just make sure to check the label of your seasoning blend before you buy to make sure it’s gluten-free.
11. Cauliflower Hummus
For a low-carb spin on hummus, swap chickpeas for steamed cauliflower. This recipe shows you how to make it creamy and delicious.
12. Mini Caprese Skewers
Skewer cherry tomatoes, fresh mozzarella balls, and basil leaves. Drizzle with olive oil and balsamic vinegar for a burst of Mediterranean flavors.
13. Almond Flour Crackers with Cheese
Pair almond flour crackers with sliced cheese for a crunchy snack. Store-bought versions are available, or you can try making your own with this recipe.
14. Smoked Salmon and Cream Cheese Roll-Ups
Spread cream cheese over slices of smoked salmon, roll them up, and you’ve got a sophisticated, protein-packed snack in minutes.
15. Lettuce Wraps
Create mini lettuce wraps with turkey, avocado, and mustard. Butter lettuce works particularly well as a wrap alternative.
16. Coconut Chips
Lightly toasted, unsweetened coconut chips make for a tasty, crunchy snack option. They’re naturally gluten-free and satisfy those craving something crispy.
17. Zucchini Chips
Bake thinly sliced zucchini with olive oil and seasoning for a homemade chip alternative. This recipe offers an easy guide.
18. Bacon-Wrapped Asparagus
Wrap asparagus spears with strips of bacon and bake until crispy. It takes a little more preparation, but the result is so worth it. This recipe is a great place to start.
19. Pumpkin Seeds
Roasted pumpkin seeds are crunchy, high in healthy fats, and a great way to keep your carb intake in check.
20. Egg Muffins
Bake eggs with your favorite low-carb vegetables and cheese in a muffin tin. These can be made in batches and stored for the week. This recipe is incredibly versatile.
21. Cucumber Slices with Tuna or Chicken Salad
Top cucumber rounds with dollops of tuna or chicken salad for a refreshingly light snack.
22. Crispy Roasted Beans
If you’re missing crisps, try roasted lupini beans or edamame instead, as they contain fewer carbs. Just toss them in olive oil and bake.
23. Keto Fat Bombs
Fat bombs are small, energy-dense snacks that are made with high-fat ingredients such as coconut oil, cream cheese, or nut butter. This recipe provides a variety of options.
24. Dill Pickle Roll-Ups
Spread cream cheese over slices of deli turkey, add a dill pickle spear, and roll it up for easy snacking.
25. Boiled Shrimp with Avocado
Top a few boiled shrimp with mashed avocado and a squeeze of lime for a luxurious yet quick snack.
Read more: Lazy Dinner Ideas When You Don’t Feel Like Doing Anything
Cooking your own snacks is one of the best ways to ensure they are aligned with your low-carb, gluten-free (LCGF) diet. You have full control over the ingredients, preparation, and portions. This also helps you avoid sneaky sources of carbs and gluten that are often hiding in processed foods. However, it does require attention to detail.
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Here’s how to do it right:
Cooking for LCGF doesn’t need to be complicated or feel restrictive. Stick to minimally processed, whole ingredients and straightforward recipes. By focusing on these principles, you can enjoy homemade snacks that are tailored to your diet without the worry of hidden carbs or gluten.
Zero-carb snacks are rare but not impossible to find. Many naturally carb-free foods come from the protein and fat categories. However, it’s worth noting that even items labeled “zero-carb” can sometimes contain trace amounts of carbs, which are considered negligible.
Let’s explore some snack options that are as close to zero carbs as possible.
Unprocessed meats and seafood are excellent zero-carb options. Think slices of grilled chicken, beef jerky (unsweetened and unflavored), turkey slices, or shrimp. Hard-boiled eggs are another portable choice that’s packed with nutrition and virtually carb-free.
Cheese, particularly aged varieties such as Cheddar, Parmesan, or Gouda, is often nearly zero-carb. However, some softer types such as cream cheese may contain small amounts of carbs, so be mindful of serving size.
Healthy fats such as avocados, while not zero-carb, have very minimal carb content. On the other hand, single-ingredient fats such as coconut oil, butter, or olive oil contain zero carbs.
For snacks, consider fat bombs – a blend of ingredients such as coconut oil, cream cheese, and spices for a quick, almost carb-free energy boost.
Pickles are typically low-carb, but you need to watch for added sugars in some brands. Stick to sugar-free varieties to keep them in the very low-carb category. Dill pickles or pickled cucumbers can be a tangy, crunchy snack.
Certain beverages can double up as satisfying snack choices. Herbal teas, black coffee, or bone broth fit the zero-carb bill while also offering additional nutrients and hydration.
Be wary of processed snacks that are labeled “zero-carb”. Items such as pork rinds or sugar-free gelatin can often contain hidden ingredients that add trace amounts of carbs. Portion-sized servings and moderation are the keys here.
Yes, bananas are naturally gluten-free. They are a safe fruit option for those who are avoiding gluten. No, plain coffee is naturally gluten-free. However, flavored coffees or additives may contain gluten, so check labels. Plain popcorn is gluten-free, but pre-packaged or flavored varieties may include gluten-containing ingredients. Always read the label. Soy sauce is a common example that is often not gluten-free due to the fact that wheat is used in its production (10). Tamari is a gluten-free alternative to soy sauce. Other surprising items include certain dressings, sauces, and processed meats, so always verify the ingredients.Frequently Asked Questions
Are bananas gluten-free?
Does coffee have gluten?
Is popcorn gluten-free?
What is surprisingly not gluten-free?
Low-carb, gluten-free snacks don’t need to be boring or complicated. From naturally carb-free options to simple homemade recipes, a variety of delicious, healthy choices are available. By focusing on whole ingredients, avoiding hidden carbs and gluten, and planning ahead, you can fuel your busy days with snacks that support your dietary goals.
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