The key to gluten-free cooking is simple: take a little bit of homework on your part, a dash of extra effort, and dump in a whole lot of creativity - voila! You're a gluten-free gourmet! But some of the greatest culinary challenges are for those meals-on-the-run, which seem to be the most common kind sometimes. Kids with Celiac Disease has extensive menu suggestions for all meals and snacks, but the following is a short excerpt of on-the-go snack ideas:

  • Chips
    • There are many flavors of gluten-free chips available at grocery stores!
  • string cheese
  • Taquitos, quesadillas, tacos, tamales (made with corn tortillas - they travel well)
  • Nachos
  • Corn Nuts
  • Raisins and other dried fruit
  • Chex mix
    • There is a gluten-free cereal available at many grocery stores or health food markets thats just like Chex--make the mix as you would Chex mix.
  • Popcorn
  • Cheese cubes with toothpicks in them and rice crackers
  • Fruit rolls
  • Lettuce wrapped around ham, cheese, turkey, or roast beef
  • Rice cakes (check with the manufacturer; not all are gluten-free)
  • Hard-boiled eggs or deviled eggs
  • Applesauce
  • Apples dipped in caramel or peanut butter (if youre sending apples in a lunchbox, remember to pour lemon juice over the slices; that will keep them from turning brown)
  • Individually packaged pudding
  • Jello
  • Yogurt
  • Fruit cups (individually packaged cups are great for lunchboxes)
  • Fruit snacks (like Farleys brand)
  • High-protein bars (e.g., Tigers Milk, GeniSoy)
  • Nuts
  • Marshmallows
  • Trail mix
    • Combine peanuts, M&Ms, dried fruit, chocolate chips, and other trail mix items for a great on-the-go snack.
      - Beware of commercial trail mixes--they often roll their date pieces in oat flour.
  • The occasional candy bar or other junk food treat (see the next chapter for information on safe junk food)

Get FREE Celiac.com email alerts (1-3 email per month with the latest celiac disease research and information, gluten-free recipes, etc.).