20 Gluten Free Snacks Under 600kJ (140Cal)
Living a gluten free life is difficult. It seems as though everything must be prepared from scratch and snacks on the go can often be the most difficult part of the menu. So here are some ideas to get you started… and they all fall within the snack guidelines of 600kJ (144Cal)!
Sweet Snack Ideas
| Food | kJ | Calories |
| 2 thin rice cakes with a thin spread of honey | 366 | 87 |
| 1 thin slice of gluten free raisin toast (Country Life) with 1 teaspoon of extra light margarine | 485 | 117 |
| 100g reduced fat fruit yoghurt | 325 | 78 |
| 1 banana with 200g diet yoghurt | 571 | 136 |
| 1 tub Skinny Cow ice cream | 452 | 108 |
| 2 small apricots | 96 | 23 |
| 2 kiwi fruit | 328 | 78 |
| 1 Livwell pancake with 1 teaspoon extra light margarine | 438 | 105 |
| 25g gluten free muesli with 10g diet yoghurt | 600 | 144 |
Savoury Snack Ideas
| Food | kJ | Calories |
| 2 cups air popped popcorn (no added salt or butter of course!) | 231 | 55 |
| 20g unsalted unroasted nuts (mixed) | 501 | 120 |
| 3 rice cakes with avocado (1tbsp) and tomato | 597 | 142 |
| Pita chips with low fat tomato salsa* | 653 | 155 |
| 1 can tuna (95g) | 580 | 138 |
| 2 large hard boiled eggs | 513 | 122 |
*Livwell make pita bread that is great cut up, sprinkled with some olive oil and herbs and put in the oven until crispy – makes healthier (and gluten free) pita chips!
What About Those Times When “Healthy Foods” Just Don’t Cut It As A Snack?
There are times when our bodies tell us they want chocolate…and they want it now! Below is a guide to help you choose these treats (gluten free of course!) in a portion size which still fit within the snack guidelines.
| Food | kJ | Calories |
| 4 Eskal’s Gluten Free Marshmallows | 544 | 130 |
| 2 small treat size (Cadbury Dairy Milk) chocolate bars (25g) | 558 | 133 |
| 1 Eskal Gluten Free Chocolate Wafer | 480 | 115 |
| 1 Weis mango and cream bar | 463 | 111 |
| 1 Freedom Foods Sultana Splitz Cookie | 397 | 95 |
For further information on gluten free diets or snacks book an appointment to see our dietitian Rhiannon Welsh at ENT Wellbeing Diet and Nutrition, Sydney – Phone 1300 123 368.
