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20 Gluten Free Snacks

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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.

 

About Rhiannon Welsh

Rhiannon is an Accredited Practicing Dietitian and Nutritionist who sees children and adults. She is eager to utilise her fresh and up to date knowledge of nutrition by providing practical, client specific advice through dietary counselling.

Rhiannon is excited to use her knowledge of nutrition to provide practical and client specific advice and education through dietary counselling.

Rhiannon has a broad range of experience working with people for weight management, coeliac disease, diabetes, oncology and gastrointestinal disorders. She has also worked on community projects with young people and toddlers. Rhiannon is dedicated to help improve client quality of life and believes that knowledge is key to understanding healthy eating choices.

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