Weren’t we just singing “School’s out for summer”? Where did the time go? Now, as another school year quickly approaches, parents of celiac kids must once again think about packing gluten-free school lunches. This can be a challenging yet essential task for ensuring the health and well-being of kids with celiac disease.
Celiac disease is an autoimmune disorder where ingesting gluten leads to damage in the small intestine, making it crucial for children affected by this condition to adhere strictly to a gluten-free diet.
Parents and caregivers need to be vigilant in selecting safe, nutritious, and appealing food options that exclude all sources of gluten. This means carefully reading labels, avoiding cross-contamination, and often preparing meals from scratch.
Fortunately, there are an increasing number of products on the market that can be considered “safe snacks” when packing gluten-free school lunches. What’s more, brands increasingly are offering gluten-free foods in snack-size convenience packs. It’s even better when you find gluten-free snack items available in bulk packages, making it easier and more economical packing gluten-free school lunches.
Note: I am not paid, sponsored, or in any other way endorsed by the brands or products appearing in this post. All opinions are my own.
You can buy gluten-free snacks in bulk at club stores, like Costco and Sam’s Club
An increase in food allergies among American children
The most current data from FoodAllergy.org and the CDC indicates that about 6% of children in the U.S. have a food allergy. About 1% have been diagnosed with celiac disease, in line with the estimate of the total population (1 in 133 Americans). The prevalence of food allergies in children has increased significantly over the past few decades, rising by 50% from 1997 to 2011 and again by 50% from 2007 to 2021 (Source: FoodAllergy.org).
The impact on quality of life of having celiac disease or other food allergies is substantial. Many children with food allergies face bullying, with approximately one in three reporting such experiences. Additionally, food allergies influence social participation, with many children and their families avoiding activities like eating out, attending camp, or participating in sleepovers due to food allergy concerns.
Note: See our Gluten-Free Summer Camp Guide to prepare for next summer!
List of healthy gluten-free snack ideas for school lunches
If you haven’t already, think about investing in some bento boxes for your kids’ lunches. And be sure everything is clearly marked as “allergen friendly” or “gluten free” to help preserve the safety of your children’s school lunch.
Listed below are easy-to-make and easy-to-pack gluten-free lunch snacks. Please scroll to the bottom of this article for some simple recipes.
Fruits and Vegetables
- Apple slices with almond butter
- Carrot and celery sticks with hummus
- Grapes or mixed berries
- Cucumber slices with a sprinkle of salt and pepper
- Cherry tomatoes with a side of gluten-free ranch dip
Protein-Packed Snacks
- Hard-boiled eggs
- String cheese or cheese cubes
- Greek yogurt with honey and gluten-free granola
- Turkey or chicken roll-ups (ensure the deli meat is gluten-free)
- Edamame with a pinch of sea salt
Whole Grains and Nuts
- Gluten-free crackers with a side of guacamole
- Trail mix of nuts, seeds, and dried fruit (add a few gluten-free chocolate bits or M&Ms for an even sweeter treat!)
- Gluten-free granola bars
- Gluten-free pita with a side of tzatziki
- Rice cakes topped with almond butter and banana slices
Other Healthy Treats
- Homemade energy balls made with certified gluten-free oats, peanut butter, honey, and dark chocolate chips – scroll to the bottom for a recipe
- Chia pudding with fresh fruit – scroll to the bottom for a recipe
- Baked apple chips – scroll to the bottom for a recipe
- Popcorn
- Frozen yogurt-covered blueberries – scroll to the bottom for a recipe
Examples of brands that offer gluten-free snacks in convenient product bundles
Many brands offer gluten-free snacks in convenient product bundles, making it easier for parents to provide a variety of safe and delicious options for school lunches. Product bundles typically are available to buy on Amazon, at club stores like Costco and Sam’s Club, and at select retailers and their websites, e.g., Walmart, Target, Kroger, etc.
Here are some reputable brands that offer gluten-free snack bundles:
KIND Snacks and Target’s Good & Gather bars
KIND gluten-free bars, clusters, and granola come in variety packs that include different flavors of bars and snacks. For a cheaper alternative, consider trying the private label Good & Gather brand sold at Target.
KIND Minis bars (10 ct) vs. private label Good & Gather Mini Bars at Target
LARABAR fruit and nut bars
Larabar Variety Pack with multiple flavors, all gluten-free, are available on Walmart.com
Enjoy Life
Enjoy Life products are free of all major allergens. Their line includes soft baked cookies, chewy bars, breakfast ovals, lentil chips, and seed and fruit mixes, all good gluten-free options for school lunch snacks.
Enjoy Life offers “pack safe lunch” tips and snack packs for sale on its website
Glutino
Glutino offers crackers, pretzels, cookies, and breakfast bars. Some come in assorted packs that include a selection of their gluten-free products.
Find Glutino Gluten-Free Breakfast Bars at mainstream grocery stores, like Kroger
MadeGood
MadeGood granola bars, minis, and cookies in multi-packs and mixed packs are perfect for school lunches.
Get a deal on MadeGood mini gluten-free cookie snack pack bundles on Amazon
Goodie Girl Cookies
Goodie Girl Cookies are one of my go-tos when I’m looking for a yummy, packaged gluten-free cookie! The cookies are available in 24-count packs of a single cookie type, as well as variety packs, which include bags of three different cookie varieties: Mini Chocolate Chip, Brown Sugar, and Magical Animal Crackers.
Several years ago, I had the pleasure of interviewing Goodie Girl Cookies founder and CEO, Shira Berk, which you can read about here.
Goodie Girl Cookie recently launched a 24-count variety pack, available on Amazon
Gluten-Free Oreos
If you haven’t tried Gluten-Free Oreos yet, you don’t know what you’re missing. They actually taste just like the real deal. So, go ahead and spoil your kids every now and then. Being able to have a “safe” Oreo along with their classmates could make their day!
You can find 20-count Oreo Gluten-Free Multipacks on Target.com
Snyder’s of Hanover
Look for 24-count packs of Snyder’s of Hanover Gluten-Free Pretzels on Amazon
Popcorn brands: SkinnyPop Popcorn and Simply Smartfood
Bob’s Red Mill
A variety of Bob’s Red Mill gluten-free bars come in multi-packs
When purchasing these bundles, it’s always a good idea to double-check the packaging and ingredient list to ensure they meet gluten-free standards and are safe for those with severe sensitivities or celiac disease.
Some easy recipes for gluten-free snacks
The following recipes are perfect for school lunches and can be made ahead of time for convenience.
Homemade Energy Balls
Ingredients
- 1 cup certified gluten-free oats
- 1/2 cup peanut butter (or any nut butter)
- 1/3 cup honey or maple syrup
- 1/2 cup dark chocolate chips (ensure they are gluten-free)
- 1/4 cup chia seeds (optional)
Instructions
- In a large bowl, mix together the oats, peanut butter, honey, dark chocolate chips, and chia seeds
- Roll the mixture into small balls (about 1 inch in diameter)
- Place the balls on a baking sheet lined with parchment paper
- Refrigerate for at least 30 minutes to set
- Store in an airtight container in the refrigerator
Chia Pudding with Fresh Fruit
Ingredients
- 1/4 cup chia seeds
- 1 cup almond milk (or any dairy-free milk)
- 1-2 tablespoons honey or maple syrup
- Fresh fruit (berries, mango, banana, etc.)
Instructions
- In a bowl, whisk together the chia seeds, almond milk, and honey or maple syrup
- Let the mixture sit for about 5 minutes, then whisk again to prevent clumping
- Cover and refrigerate for at least 2 hours or overnight until it thickens
- Serve with fresh fruit on top
Baked Apple Chips
Ingredients
- 2-3 apples
- Ground cinnamon (optional)
Instructions
- Preheat the oven to 200°F (95°C)
- Thinly slice the apples using a mandoline or a sharp knife
- Arrange the apple slices on a baking sheet lined with parchment paper
- Sprinkle with ground cinnamon if desired
- Bake for 1.5 to 2 hours, flipping the slices halfway through, until they are dry and crisp
- Let cool completely before storing in an airtight container
Frozen Yogurt-Covered Blueberries
Ingredients
- 1 cup fresh blueberries
- 1/2 cup Greek yogurt (ensure it’s gluten-free)
- Honey or maple syrup (optional)
Instructions
- Line a baking sheet with parchment paper
- If desired, mix a little honey or maple syrup into the Greek yogurt for added sweetness
- Using a toothpick, dip each blueberry into the yogurt, coating it completely
- Place the yogurt-covered blueberries on the baking sheet
- Freeze for at least 1 hour until the yogurt is set
- Store in a freezer-safe container
Good luck getting back into the swing of packing school lunches. Have a safe and great gluten-free school year!