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24 Gluten Free and Dairy Free Snacks and Lunch Recipes

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Check out this amazing list of gluten free and dairy free snacks and lunch recipes that everyone will enjoy! This list contains delicious easy options!

When we learned that we needed to eat gluten-free AND dairy-free snacks and lunches to see if it would make a difference in the health issues we were having, I cried. Sure I would miss bread and cheese. Oh, and donuts. But that wasn’t why there were tears.

I was overwhelmed.

Trying to plan meals that are both gluten free and dairy free isn’t for the faint of heart. Gluten free foods, while edible, are still processed and full of yuck. It’s just over-priced, gluten-free yuck.

I knew that to change our health for the better, I needed gluten free dairy free lunches and gluten-free dairy-free snacks made of real food. Foods that would be easy to prepare and taste good.

Hopefully, this list will help you as you plan your lunches and snacks for the month! It would even be great to reference if you have to pack lunches and snacks for school, preschool, Summer Camp, camping, or simply a fun picnic.

Gluten Free and Dairy Free Snack and Lunch Ideas

Tips for Eating Gluten Free and Dairy Free

Creating your own gluten-free dairy-free recipes is daunting. You have to learn about grain substitutes and dairy substitutes. In many cases, that means understanding what foods are easy to prepare and go together best without having to find a substitute.

Things like quinoa make a lot of appearances in recipes as it helps bind like rice might, but without the gluten. Coconut and almond milk have become popular substitutes for dairy. You’ll quickly learn your way around gluten-free dairy-free recipes and find your taste buds adjust and your food habits improve with ease.

Need help planning meals for the month? Want to take the overwhelm out of daily meals? Wishing you had all of your meal ideas and kitchen staple inventory all in one place?

You need The Simplifying Family Meal Planner! It will take the overwhelm you’re feeling about meal time and offer you a simple solution for happier meals.

24 Gluten Free and Dairy Free Lunch Ideas and Snack Recipes

Love these gluten and dairy-free cold lunch ideas that will take the guesswork out of lunch and snack meal planning.

Dairy free gluten free snacks

1. 4 Ingredient Blueberry Banana Muffins

Yum! These blueberry banana oatmeal muffins are perfect for breakfast or a midday snack!

2. Banana Oat Mini Muffins

These delicious gluten-free banana bread muffins can also be made into a loaf of banana bread with the batter if you prefer gluten-free banana bread.

3. Peanut Butter Apple Granola Snack Wraps

These apple and peanut butter wraps are super easy to make with only a few ingredients yet perfect for a gluten-free treat.

4. Not so Sloppy Joes

Encasing this Sloppy Joe filling in little packets made with Chebe Bread Mix makes for a delicious and less messy meal.

5. Chocolate Peanut Butter Granola Apple Bites

For after-school snacking or fall partying, these pretty and nutritious little bites will totally win you over!

6. Sriracha Roasted Chickpeas

This healthy sweet and savory snack is vegan and gluten-free.

7. Fruit and Spice Applesauce Blends

These beautiful applesauce blends are a healthy alternative to sugary jams and syrups.

8. Zucchini Chips

These easy oven-baked zucchini chips are easy to make, thin, crispy, and irresistible. They’re oven-baked to crisp perfection!

9. Graham Crackers

These gluten-free and dairy-free graham crackers are perfect for s’mores!

10. Mexican Quinoa Bowl

This delicious lunch or dinner recipe is so full of flavor and freshness from all of the beautiful vegetables, coriander, and lime.

11. Peanut Butter Granola Bars

Just 8 ingredients for these amazing, delicious vegan and gluten-free peanut butter bars. 

12. Chocolate Chip Carrot Muffins

Everyone loves a traditional carrot cake or carrot muffin. This recipe is a spin-off of these classic carrot baked goods. It is the gluten-free and dairy-free version with some chocolatey goodness added.

13. Broccoli Fritters

These broccoli fritters have a crisp outside and creamy center which tastes more like creamy cheddar and broccoli soup then steamed broccoli.

14. Gluten-free Coconut Cream Bars

These bars are delicious as a weeknight dessert, to serve with a huge mug of coffee for a laidback brunch, or even as an indulgent afternoon snack.

Coconut Cream Bars

15. Vegan Fruit and Nut Granola Bars

With lots of nuts, dried fruit, chia seeds, and gluten-free steel-cut oats, these vegan fruit and nut bars are packed full of vitamins and nutrients.

16. Empanadas

These gluten-free empanadas can be served as an appetizer, snack, or as a main course.

17. Fish Sticks

With 5 ingredients and about 30 minutes, you can whip up these toasty, coconut-crusted gluten-free fish sticks.

18. Rosemary Roasted Almonds

Whole almonds are seasoned with fresh rosemary, a dash of chili powder, salt and then placed in the oven to roast.

19. Real Fruit Popsicles

These ice (affiliate link) pops are easy, delicious, and super healthy with no processed sugars or preservatives, and filled with whole fruits!

20. Carrot Cake Protein Bars

They are surprisingly very moist not too sweet.

21. Fruit Salad

This layered fruit salad is both beautiful and delicious!

22. Mediterranean Black Bean and Garbanzo Bean Salad

Need a meatless meal to help you get out of a food rut? Try this Mediterranean Black Bean and Garbanzo Bean Salad that is simple, fresh, and delicious. So good you won’t notice it is gluten free and dairy free.

23. Banana Oat Super Snack Bars

This whole-grain, naturally-sweetened banana oat bar recipe is great as a snack to keep the whole family fueled and happy.

24. Pop Tarts

These pop tarts are perfect for busy mornings, as an afternoon snack, or to go along with gluten-free school lunches.

No matter what your reason for changing your diet may be, creating an allergy-friendly menu can be a difficult thing to manage. Children often don’t fully understand the need for change, and adults who are set in their choices for snacks and lunches may struggle with the adaptations. It can be difficult to manage, but not impossible to come up with gluten free and dairy free lunch and snacks ideas.

Lunchbox Back to School Lunch and Snack Ideas

These recipes definitely make it easier for your family to create delicious meals that everyone loves without fear of aggravating allergies or sensitivities. What are your favorite gluten-free and dairy-free snacks and recipes? I’d love to add them to the list!

More Gluten Free Recipes

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Saturday 18th of March 2023

Oh my gosh-. I've had hair sample allergy testing done and I don't know what we are going to eat!

All of us highly reactive to dairy. I can't have any grains except barley and oats, but can still have rice- but my youngest son can only have Rye and oats.

We lists of other things that are out- one son can't have chicken, another can't have lamb, both can't have venison and I just had a wild deer caught and butchered ☹️. Apples are off the menu-another lunchbox staple....

Thank goodness we can still eat eggs while I figure out how we are going to do this! 😱

I'm hoping to find something useful in your site- thank you for sharing. You are right, it's so overwhelming.


Monday 11th of November 2019

Being gluten free is one thing but having celiac disease (an autoimmune disease) is altogether a different thing. Even pseudo grains can be cross contaminated with wheat in the growing process. The land to grow oats, or other gluten free “grains” may have wheat in the field growing with the gluten free grains if wheat was grown previously in it. I see corn growing along side of soybeans in fields all around me. So it’s very possible wheat does same thing when next crop is planted. The protein in these other substitutes can also be mistaken for gluten as their protein is molecularly similar and the immune system can get confused and think it’s wheat. For many celiacs they have to avoid many grains and pseudo grains due to this. Dairy protein is also very similar as well to wheat and why most celiacs have to avoid it too. Just thought I’d share this to help others understand. My family has to be all “grain” free and dairy free. We have autoimmune issues and any grain confuses it so we use the AIP way of eating.


Tuesday 14th of August 2018

Rice is completely gluten free. I think many people substitute quinoa for rice in these recipes because of it's higher protein content and because it's an ancient grain thus considered less processed. Your recipes look yummy, I can't wait to try a few of them!


Friday 18th of May 2018

Thanks for sharing! I am excited to make the carrot cake protein bars!


Friday 18th of May 2018

THis is a great list! They are unique and tasty ideas!