The most delicious healthy, dairy free, and gluten free snacks for kids! Tips and recipes that are kid friendly, easy, non processed and provide children with sustainable energy! Twenty-two homemade snack ideas are below, plus the printable recipe for our crispy rice date cashew bars.
For packing these up, my healthy school lunch ideas and gluten-free dairy-free school lunches posts have the week planned out, and the healthy snacks party platter is the party version of this list.
Quick Look
- 🕒 Prep Time: 2 hours 30 minutes (includes soaking the cashews)
- 🌡️ Cook Time: No baking, the bars set in the refrigerator
- ⏳ Total Time: 2 hours 30 minutes
- 🍽️ Serving: 8 bars
- ⚡ Calories: 224kcal per bar
- 🌶️ Flavor Profile: Sweet dates and cinnamon with crispy rice crunch and a chocolate bottom
- ✋ Difficulty: Soak, blend, press, chill, plus 21 more snack ideas that need no recipe at all
Quick Answer
The easiest gluten-free dairy-free snacks for kids are sliced fresh vegetables and seasonal fruit, roasted vegetables like sweet potatoes and kale chips, homemade dips like hummus and avocado cilantro dip, gluten-free muffins and granola bars, gluten-free crackers and tortilla chips, nuts, smoothies frozen into popsicles, and no-churn ice cream made with coconut milk. At snack time, shoot for fresh vegetables and fruit first, then healthy carbs like gluten-free muffins or crackers.
Jump to:
- Quick Look
- Quick Answer
- Why This Snack Plan Works
- Why You'll Love These Snacks
- 22 Homemade Gluten Free Snacks For Kids
- Key Ingredients for the Date Cashew Bars
- Snack Ideas and Variations
- How to Make Crispy Rice Date Cashew Bars
- Tips for Creating Healthy Gluten Free Snacks
- Gluten Free Snacks for Kids FAQs
- More Kid-Friendly Snack Recipes
- Crispy Rice Date Cashew Bars
Most week mornings you will find the kids and I at the gym. Every time my 2 year old (Curren) rolls in strutting his stuff with his backpack filled with homemade granola bars or muffins, fruits and vegetables. He will snack for a bit before feeling comfortable enough to begin playing with others.
His snacking behavior is occasionally more about comfort eating, or in his case mini bites of snacking that lead to lots of unfinished foods. I hate wasting food. Probably not a good trait to have with little kiddos because I end up finishing off most of their meals!
He goes everyday to school with all his favorite gluten free snacks. Our family does not have Celiac disease but I have detected a bit of gluten sensitivity that runs in the family. I share this with you in case you notice the same things in your children, self and anyone you know.
It all started with my kids last year. My oldest (Chase who is 5 years old) used to have terrible lashing out issues for a while and I started to log his daily diet. What I noticed is that his worst emotional days were on the days that he would have bread with cream cheese for breakfast. As soon as we switched to gluten free bread or oatmeal for breakfast and eliminated gluten from the rest of the day he became a calmer happier child! What parent wouldn't be stoked about this! We already do not really eat dairy except in cheese so I knew his outbursts had to be from another source.
Now that Chase is happier without gluten, one thing has always stayed the same. He could care less about snacks most days! His personality for food is not to eat for comfort, it is for consuming when hungry. Duh, that is how we all should be, right? This kid has amazing self control! He fills up at breakfast and lunch then usually wants a snack around 3:00 then eats dinner about 5:30 pm. At snack time, I shoot for fresh vegetables and fruit first, and if that is not tickling their fancy then they get the healthy carbs like gluten-free muffins or crackers.
Thanks to the rapid growing rate of 2 year old Curren's body he consumes food at a rate much different than my 35 year old body and even my 5 year old's body. So Curren eats snacks about every 2 hours and they usually cater to healthy homemade gluten free dairy free snacks that are just as good as store bought versions.
Most Americans do not realize, but in Europe they do not use nearly as much gluten in their baked goods. That is why most people do not feel that bloated feeling after eating gluten when they visit Germany, France, Italy etc.
What is gluten
Glad you asked.
Gluten is a general name for the proteins found in wheat, rye and barley. Gluten helps foods maintain their shape, acting as a glue that holds food together. Gluten sensitivities cause an autoimmune response that attacks the lining of the small intestine. This means the body is unable to effectively absorb nutrients into the bloodstream, which can really wreak havoc on the body causing symptoms such as bloating or gas, diarrhea, fatigue, headache, "brain fog," and itchy skin rash, and has also been tied to anemia, delayed growth, and weight loss among others. Yikes!
Gluten is what gives ice cream its reason not to melt quickly and provides fluffy elasticity in freshly baked goods. But have you ever felt horribly bloated and sluggish after eating a giant sandwich or pizza? Experience hormonal outbursts? Constipation or diarrhea? The culprit is most likely gluten. Today gluten is 80% higher in wheat products than it was 40 years ago!
Needless to say, lots of homemade gluten free snacks in our household and they taste much better than store bought.
Healthy snacks are kinda my jam around here (if you have not noticed yet) and these tasty easy recipes just need to be shared! So I have compiled our families top favorite snacks into an e-book and posted a few of the links below for you all go print and make at home too!
Why homemade and not packaged snacks? After-all, they are easier right?
Do you really think packaged foods are easier? Ok you are right, it usually is... But I can tell you this - if you have the right recipes it is not hard to formulate homemade gluten free snacks for kids if you can plan ahead.
In the long run most packaged foods are processed and non gluten free snacks for kids contain harmful substances that are known to cause disease, ADHD, energy depletion, depression, arthritis, constipation, diarrhea, emotional behaviors and more.
Why This Snack Plan Works
Click to see why it works
- Gluten, defined. Gluten is a general name for the proteins found in wheat, rye and barley. Gluten helps foods maintain their shape, acting as a glue that holds food together. Needless to say, lots of homemade gluten free snacks in our household and they taste much better than store bought.
- Produce first, carbs second. Fresh vegetables and fruit go out first at snack time; gluten-free muffins or crackers fill in when that is not tickling their fancy.
- Planning ahead beats packaged. Do you really think packaged foods are easier? Ok you are right, it usually is. But if you have the right recipes it is not hard to formulate homemade gluten free snacks for kids if you can plan ahead.
- The right flours and sugars. Gluten-free flour mix, almond flour, coconut flour, tapioca flour and potato starch do the structure; maple syrup, honey, dates, applesauce and coconut sugar do the sweetening.
- Dates and cashews bind the bars without baking. Soaked cashews blend creamy, dates hold everything together, and the chocolate layer sets in the refrigerator in 10 to 15 minutes.
- Little bodies snack on their own schedule. A 2 year old eats about every 2 hours, a 5 year old wants one snack around 3:00, so a stocked list of grab-and-go options keeps everyone fed.
Why You'll Love These Snacks
- 22 ideas in one place. Healthy snacks are kinda my jam around here (if you have not noticed yet) and these tasty easy recipes just need to be shared! I have compiled our families top favorite snacks here for you to print and make at home too.
- Non processed and kid approved. Homemade gluten free dairy free snacks that are just as good as store bought versions.
- Sustainable energy. Whole ingredients, natural sugars and healthy fats keep kids going between meals.
- One printable recipe included. The crispy rice date cashew bars at the bottom are a new favorite household snack the boys have been loving lately.
- Pairs with the gluten-free lunch ideas for the school week. Those two posts plus this one cover school days and weekends.
22 Homemade Gluten Free Snacks For Kids
To make it easier, here are a few of our families favorite afternoon snacks to get you started.
- Almond Butter or Peanut Butter Served With Fresh Fruit And Vegetables
- Fruit or Veggies Party Platter
- Eggless Banana Bread (Gluten Free)
- Apple Zucchini Carrot Muffins
- 5 Minute Protein Energy Bites
- Antioxidant Energy Blasting Kale Banana Smoothie
- Double Chocolate Vegan Ice Cream
- Strawberry Oatmeal Breakfast Bars
- Guilt-Free Oatmeal Chocolate Chip Cookie Recipe
- Chocolate No Bake Oatmeal Cookies
- Strawberry Banana Nice-Cream Smoothie
- No Bake Peanut Butter Bars
- Cannellini Tahini Hummus - Dip for vegetables.
- No Bake Homemade Breakfast Bars - This one wins the ultimate healthy gluten free snacks for kids award! I call them breakfast bars because my kids love to eat them on-the-go on the way to school in the mornings or as a healthy snack in the afternoon and even as a dessert treat in the evenings after dinner. One reader said "I carry these everywhere, they are so easy to make and my kids absolutely love them!"
- Tropical Bliss Smoothie - Freeze in Popsicle molds and turn into healthy homemade popsicles! Smoothies are great as a grain free option.
- Zucchini Chips
- Crispy Homemade Baked Tortilla Chips
- Creamy Cashew Cilantro Dip - We serve this on grilled kebabs and grilled vegetables - this dairy free dip is so delicious and packed with protein!
- Salsa - Dip with tortilla chips!
- Almond Flour Cookies - Not your ordinary cookie! Made with healthy fats, flax seed meal, no eggs, sweetened with dates, dairy-free and such a delicious grain free paleo cookie!
- Banana Zucchini Muffins
- Crispy Rice Date And Cashew Bars - the printable recipe is below.
A few newer favorites since this list was first written: chickpea cookie dough, chia date bars and no-bake protein balls.
Key Ingredients for the Date Cashew Bars
- 1 cup cashews - soak the cashews for a creamier consistency but if time is limited you can skip that process.
- 1 cup pitted Medjool dates (approximately 18 dates) - the natural sweetener and the glue that holds the bars together.
- 2 cups crispy rice cereal, separated - 1 ½ cups get blended into a flour and the rest stays crunchy.
- 2 tablespoons coconut flour - soaks up moisture so the bars press firm.
- 1 teaspoon cinnamon, 1 teaspoon vanilla extract and ¼ teaspoon Himalayan salt - the warm flavor.
- ½ cup chocolate chips - use vegan chocolate chips for dairy-free. You can totally skip the chocolate coating or roll the mixture into balls.
Full recipe ingredients and measurements are in the recipe card below.
Snack Ideas and Variations
Here's the scoop on what to make! Now go ahead and whip together some healthy snacks and put them in a baggie yourself! Everyone's gut will thank you!
- Sliced vegetables such as: carrots, celery, cucumbers, grape and cherry tomatoes, snap peas, broccoli, cauliflower, radishes sliced, red or orange bell peppers, green bell peppers.
- Roasted vegetables such as: carrots, sweet potatoes, red potatoes, zucchini fries or crisps, kale chips.
- Fresh seasonal fruit (seasonal is best because our bodies crave these foods at different times of the year): berries like strawberries, blueberries, blackberries, mulberries, raspberries; stone fruit like apricots, peaches and plums; watermelon, cantaloupe, pineapple, mango, papaya fruit.
- Homemade dips and sauces such as: basic hummus, beet hummus, tahini hummus, Greek yogurt dip, avocado cilantro dip, cashew cheese and dips, salsa, organic ranch dressing. My pumpkin hummus is a fall favorite.
- Baked goods such as muffins and granola bars. Start with how to make homemade muffins.
- Gluten free crackers and gluten free tortilla chips. Try paleo crackers.
- Vegan no churn ice cream made with natural sugars and canned coconut milk, like this coconut milk ice cream.
- Healthy nuts.
- Fruit and veggie packed smoothies and homemade popsicles. These strawberry popsicles are all fruit and veggies.
How to Make Crispy Rice Date Cashew Bars
And last, here is a new favorite household snack the boys have been loving lately! You can totally skip the chocolate coating in these crispy rice date and cashew bars or roll them into balls.
1Soak the cashews in water for about 2 hours.
2In a food processor or blender add 1 ½ cups of crispy rice and process for about 10 seconds to form it into a flour. Next, drain and rinse the cashews then add them to the rice flour along with the dates, cinnamon, vanilla, and salt. Process for about 30 seconds. Add the coconut flour and remaining ½ cup of crispy brown rice and process for 10 more seconds.
3Line an 8x8 inch pan with parchment paper and press the date mixture throughout until it is flat and covers. Work with it with your hands to squish it down. Pull out the parchment paper and flip out bars to a flat surface.
4Add another fresh sheet of parchment paper in the 8x8 inch pan. Melt the chocolate chips for about 45 seconds in the microwave and mix to fully melt. Pour the chocolate in the pan and with a spatula spread it so it covers evenly. Get your date cashew square and flip it over on top of the chocolate as it is the exact size. Press down to evenly spread the chocolate underneath then place in the refrigerator to harden for about 10-15 minutes or longer.
5Set out to room temperature 5 minutes before cutting into slices to prevent the chocolate from breaking.
As always, be sure to check out the full recipe details in the recipe card below.
Tips for Creating Healthy Gluten Free Snacks
- Use the right flours and sugars. When eating healthy make sure to use flours such as gluten-free flour mix, almond flour, coconut flour, tapioca flour and potato starch. Sugars should be natural sugars such as maple syrup, honey, dates, applesauce, coconut sugar, Xylitol and Stevia. My gluten-free flour and starch guide covers the swaps.
- Chop and prepare all fresh vegetables in advance. That way you'll have healthy vegetables to grab quickly when hunger strikes!
- Save washing berries until right before you eat them. Fruits such as strawberries and blueberries will get mushy if they are washed and then stored in the refrigerator.
- Make any dips ahead of time and have them ready for dipping vegetables in or gluten free crackers. They will store for about 5 days and can also be used as dressing for salads or a dip for meats and tacos for another meal.
- Swap the basics. Most recipes can be substituted with gluten free flour mix in place of wheat flour and try using maple syrup or coconut sugar instead of white sugar. Coconut milk or almond milk is great to use in place of dairy milk and cream in recipes. My almond flour substitution guide has 9 options.
- Get the kids involved. These baking recipes to do with kids double as snack prep and an afternoon activity.
Gluten Free Snacks for Kids FAQs
Yes. Every idea on the list is naturally dairy free or uses coconut milk, almond milk or vegan chocolate chips in place of dairy. Coconut milk or almond milk is great to use in place of dairy milk and cream in recipes.
Use flours such as gluten-free flour mix, almond flour, coconut flour, tapioca flour and potato starch. Most recipes can be substituted with gluten free flour mix in place of wheat flour.
Save washing fruits such as strawberries and blueberries until right before you eat them. They will get mushy if they are washed and then stored in the refrigerator. Vegetables can be chopped and prepared in advance.
Make any dips ahead of time and have them ready for dipping vegetables or gluten free crackers. They will store for about 5 days and can also be used as dressing for salads or a dip for meats and tacos for another meal.
Yes, you can totally skip the chocolate coating in these crispy rice date and cashew bars or roll the mixture into balls instead of pressing it into a pan.
Soak the cashews for a creamier consistency, but if time is limited you can skip that process and blend them straight from the bag.
More Kid-Friendly Snack Recipes
Enjoy these healthy gluten free snack ideas, lovely friends! For more delicious healthy dairy free and gluten free snacks for kids visit and follow my Pinterest board. Follow along with me on Instagram, Pinterest, Facebook, YouTube and Twitter for a feature and more recipe inspiration! And don't forget to leave a comment below!
Crispy Rice Date Cashew Bars
Would you like to save this?
We'll email this post to you, so you can come back to it later!
Plus get latest recipes and emails.
Ingredients
- 1 cup cashews
- 1 cup pitted Medjool dates approximately 18 dates
- 2 cups crispy rice cereal separated
- 2 tablespoons coconut flour
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- ¼ teaspoon Himalayan salt
- ½ cup chocolate chips use vegan for dairy-free
Instructions
- Soak the cashews in water for about 2 hours.
- In a food processor or blender add 1 ½ cups of crispy rice and process for about 10 seconds to form it into a flour. Next, drain and rinse the cashews then add them to the rice flour along with the dates, cinnamon, vanilla, and salt. Process for about 30 seconds. Add the coconut flour and remaining ½ cup of crispy brown rice and process for 10 more seconds.
- Line an 8x8 inch pan with parchment paper and press the date mixture throughout until it is flat and covers. Work with it with your hands to squish it down. Pull out the parchment paper and flip out bars to a flat surface.
- Add another fresh sheet of parchment paper in the 8x8 inch pan. Melt the chocolate chips for about 45 seconds in the microwave and mix to fully melt. Pour the chocolate in the pan and with a spatula spread it so it covers evenly. Get your date cashew square and flip it over on top of the chocolate as it is the exact size. Press down to evenly spread the chocolate underneath then place the refrigerator to harden for about 10-15 minutes or longer.
- Set out to room temperature 5 minutes before cutting into slices to prevent the chocolate from breaking.
Lizzy Wright says
Just made these to cure my cravings as I recently switched to Gluten free. They’re amazing! Be sure to blend cashew and fig first as it did get a little tough in my blender
Danielle Fahrenkrug says
Lizzy, so glad you enjoy these!
Aivz says
😋❤️
Aivz says
I loved this recipe I highly recommend this recipe 😋