Having a gluten sensitivity or a nut allergy is hard. Many quick store-bought snacks contain gluten, wheat, or nuts. However, it’s possible to find the best gluten free and nut free snacks. But it’d be nice if someone could point you in the right direction!
The best gluten free and nut free snacks are often classic foods like popcorn, rice cakes, corn nuts, fruit snacks, and olives. However, you can find new and exciting flavors like quinoa chips.
Nearly 3 million people in the US have celiac disease and companies have responded by making food to accommodate them. Today if you’re gluten free, nut free, or both you have options.
For example, Humming hemp products are all gluten free.
It can be tricky finding foods that are both gluten free and nut free, so we decided to make a list. This article will give you a list of nut free, gluten free, and nut and gluten free foods.
Does Gluten Free Mean Nut Free?
Gluten free does not mean nut free. Gluten is a protein found in wheat products. Nuts are naturally gluten free, but any product can add both ingredients to their products. It’s never safe to assume that if one allergen is missing another one is as well.
Plenty of foods can be made without gluten, but still, contain nuts. If you have a sensitivity to gluten and an allergy to nuts it’s best to check the label for both. They don’t necessarily go hand and hand.
Luckily, some companies strive to be as allergen-free as possible. That’s why you’ll find some products that are made to be both gluten free and nut free.
While there’s a certification process for gluten free food, the same cannot be said for nut free food. You can find food that has been certified gluten free, but you will need to check labels for a listing of peanut ingredients.
According to the FDA, you must list allergens in the label clearly in one of two ways.
- At the end of an ingredients list, it will say: “contains nuts.”
- They may list the food in the regular ingredients list as: flour(wheat).
If you are allergic to nuts and are uncertain if a gluten free food contains nuts, try another snack.
Does Gluten Free Flour Contain Nuts?
Gluten free flour can contain nuts. Some of the most popular gluten free flours are made from nuts or processed in a facility with nuts. Nut free flour options include sorghum, buckwheat, amaranth, tapioca, or oat flour.
Be sure to verify all ingredients and processing facilities are nut free if you have an allergy to nuts. Some of the most popular gluten free flour blends are nut free but are processed in facilities that also process nuts.
For example, Bob’s Red Mill 1-to-1 baking flour is a great nut free blend, but it is processed in a facility that also processes tree nuts. King Arthur Measure for Measure Flour is another example of possible nut contamination.
Cup 4 Cup’s Wholesome flour is a blend that is gluten free, nut free, and processed in a nut free facility.
What Snacks do not Contain Nuts?
Snacks that don’t contain nuts are often made with sunflower seeds or bean substitutes. Some of them still contain gluten. To avoid nuts all together, you may want to try snacks that stay away from nutty flavors all together like grapes or goldfish crackers.
Nuts are often processed together. So you want to be careful of products made in the same facility as nuts.
Of course, the snack you choose depends on if you’re preparing for school or for work. Though I’d argue if you’re in the mood for Lunchables, fruit snacks, and applesauce pouches at work you should go for it.
You can look at this ultimate list of peanut free and nut free snacks. As you can see, there are several companies devoted to making foods free from nuts. Don’t be discouraged if you have a nut allergy. There are plenty of great options for both children and adults.
For every nut butter, there’s an amazing seed butter. In fact, sunflower butter is free from the top eight allergens and tastes delicious. You can dip apples, and eat seed butter and jelly sandwiches the same way you would with peanut butter.
The flavor profile of the sunflower seed is what makes it such a powerful substitute for the peanut. Eat these on their own or try snacks that contain them like Zee Zee’s honey roasted sunflower kernels and Somersaults sunflower seed crunchy bites.
The mightiest seed, however, is the hemp heart.
Humming Hemp Hummingbars and hemp hearts are certified gluten free. All hemp heart flavors including spicy and honey aleppo are also nut free. If you take a look at the raw hemp hearts ingredients you will find one thing on the list: raw shelled hemp seeds.
Naked hemp hearts are an all-natural raw vegan source of vitamins, minerals, omega fatty acids, fiber, and protein. The chewy shelled snack makes a great substitute for nuts whether you are snacking or cooking.
Applesauce is a great allergy-free food for anyone. Quick applesauce pouches travel well in diaper bags as a ready treat for children. They don’t contain nuts and can be used as a substitute in baking recipes for eggs. Be sure to check the label of different flavors of different flavors if you’re trying to avoid a gluten allergy.
Roasted chickpeas are crunchy and satisfying, and you can make them pretty quickly at home. For a store-bought option, try Good Bean roasted chickpeas. Good Bean has different flavors that are gluten free and nut free.
Corn nuts ironically don’t contain any nuts. They are roasted corn with a crunchy and nutty flavor. Be careful of any variety that may be processed in a nut facility.
Rice cakes come in many different brands and flavors, so allergen information may vary. Original rice cakes are often made without nuts or gluten. Watch for added ingredients in flavored rice cakes. You can also top rice cakes with other snacks and spreads like seed butter.
Don’t limit yourself to Quaker rice cakes. Other companies, like Lundberg family farms make their rice cakes in a nut free facility. Always check the packaging as processing procedures may change at any time.
Crackers/ Graham Crackers
Crackers are a versatile nut free snack. Graham crackers can even double as a cookie for dessert. When looking for something new, try cauliflower crackers or multi-seed crackers. Be careful though, many crackers contain gluten.
The tortilla chip is the perfect nut free snack that can be loaded up until it’s a meal. Use this snack to hold all the cheese and fresh salsa you can to make nachos. Corn is naturally gluten free, but different color and flavor tortilla chips may not be.
Popcorn is quick and easy to make and some already popped varieties come with amazing flavors. The treat has gained popularity as a low-calorie diet treat. Anyone in the family can give this snack a try and they don’t contain any nuts. The best part about this snack is most popcorn is also gluten free.
In the end, many of the nut free snacks you find here are also gluten free, but you should always double-check because companies often change their ingredients.
What Common Snacks are Gluten free?
Some of the most common snacks like popcorn and fruit snacks are gluten free.
Humming Hemp Snack Bars
For a hemp bar that doesn’t contain nuts try the honey & cinnamon, pumpkin seed & spice, or seed & date flavors. The almond & chocolate and lavender pistachio & blueberry Hummingbar contain tree nuts.
Gluten Free Trail Mix
Thrive Market’s Paleo Snack Mix is vegan, grain-free, and gluten free. This gluten free trail mix does contain nuts. If you love a good mix then this is for you.
Know that when it comes to trail mix you can often find either gluten free or nut free it’s hard to find both. The good news is you can always make your own trail mix to have better control over the ingredients.
Vegetable or Quinoa Chips
Chips aren’t always made with white potatoes. You can choose a variety of sweet potato, beet, and lentil chips that all offer nut free options.
Simply 7 offers a quinoa chip that is gluten free as well as nut free.
While many pretzels are made with gluten ingredients, some companies like Snyder’s have added gluten free pretzels to their product line. Pretzels are a popular salty snack that doesn’t contain nuts.
Being versatile, pretzels make a good addition to many of the snacks on the list. Since it’s difficult to find a nut free trail mix, pretzels are one ingredient you can put in your homemade mix, or dip in seed butter.
Pop chips are a different kind of potato chip that is never fried and ultra crunchy. They have sea salt and cajun honey flavors that are both gluten free and nut free. Pop chips also have puffs and ridges if you want to try something different.
Fruit snacks are gummy and fruity snacks that don’t contain gluten, wheat, or grains. Annie’s brand fruit snacks avoid the most common allergens altogether.
When looking for a sweet treat that can make your kids feel like they are having candy, fruit snacks are the way to go.
Candy company Yum Earth also makes fruit snacks with no dyes or artificial flavors. If you’re looking for candy around Valentine’s Day or Halloween try their lollipops as well.
Olive Snack Pack
Sometimes when you’re searching the snack aisle, you forget about natural foods you can eat on the go as well. Olives are naturally gluten free, nut free, and come in cans or plastic snack pack containers. Olives are great with crackers and other snacks on the list.
Foods like pickles, cheese squares, and lunchmeat are great on the go as well. As always be sure to check packaging for hidden gluten or possible cross contamination in processing.
What Snacks are Gluten Free and Nut Free?
Veggies, chips, applesauce, and popcorn are all snacks that are both nut free and gluten free.
While most of the snacks on this list are both gluten free and nut free some aren’t, so let’s look at a few more snacks that are both gluten free and nut free.
- Sunflower Butter
- Hemp Hearts
- Roasted Chickpeas
- Corn Nuts
- Quinoa Chips
- Pretzels (select brands)
- Pop Chips
- Fruit Snacks
- String Cheese
- Beef Jerky
- Cauliflower Chips
- Meat and Cheese Power Packs
This list is a start, the trick to finding gluten free and nut free foods is knowing where to look. Luckily, today you can buy food online. If you’re new to the gluten free, nut free world don’t feel discouraged there are more allergy-safe foods than ever before.
Summary: The Best Nut Free and Gluten Free Snacks to Buy
Navigating the world of allergies and celiac disease can be a challenge, but you have help. More companies than ever before are understanding the importance of protecting those with food allergies.
From this list, you can see that you can find foods that are nut free, gluten free, or both. Between hemp hearts, popcorn, applesauce, and corn nuts you have a snack for the whole family to enjoy.
As you read, a gluten free snack isn’t necessarily a nut free snack. Always double-check the label. Choose a food that is certified gluten free, so you can feel a little safer with your choice.
Give some of the snacks on the list a try. Don’t forget to check the grocery store for olives, pickles, meats, and cheese as well.
All of the snacks on the list are tasty, but the best nut free, gluten free snack to buy is Humming Hemp hemp hearts. Hemp hearts are the only food on this list that tastes great and is packed with protein, fiber, and omega fatty acids. Pick some up today. You can snack on them on their own, or use them to elevate your other snacks.