Gluten-free Back-to-School Snacks And Lunches
Healthy Wheat-free Ideas To Pack for Recess and Lunch Treats
Aug 3, 2008
The following ideas and suggestions may help alleviate some of the strain of searching for gluten-free snacks and lunches that are healthy and simple to prepare.
Naturally Gluten-free Snacks
All fruits and vegetables are gluten-free when unprocessed.
Pieces of fruit that have been washed can be eaten as they are, and they are easy to pack.
Vegetable sticks are easy to prepare and pack. Baby carrots come in snack size and need only be washed and wrapped.
Dried fruit is also a simple snack that is generally ready-to-go. However, it is important to be sure that the fruit hasn’t been dusted with a gluten-containing flour.
Store-bought Snacks That Are Usually Gluten-free
There are some store-bought snacks that are generally prepared without gluten being added. However, it is important to double-check that they are in fact gluten-free.
- Snack-sized applesauce comes in many flavors these days.
- Fruit cups come in individual containers.
- Cheese snacks, such as string cheese, come individually wrapped.
- Yogurt comes in tubes and individual containers.
- Rice cakes can be spread with a preferred topping and wrapped for snacking.
- Rice crackers can be packed in individual bags or containers.
- Popcorn without gluten-containing additives can be packed in individual portions.
- Soy puddings come in several flavors.
- Corn chips don’t usually contain gluten and can be packed in individual portions.
- Nuts and seeds - check to see if they have been dusted with a gluten-containing flour.
Store-bought Gluten-free Snacks
Most large supermarkets contain a section that carries ready-made gluten-free snacks, such as snack bars, cookies, and dried cereals.
Some companies make the effort to use only natural and nutritious ingredients, others do not. For example, some products, while being gluten-free, contain a lot of white starch. Other products are made using more whole-grain ingredients. It is very important to read labels carefully if you are concerned about the healthier choices.
Gluten-free Sandwiches
Gluten-free bread is available commercially or can be made at home using a recipe. Many people find that gluten-free bread has a dry texture and tastes better if toasted before using.
Sandwiches can be prepared quickly, using the child’s favorite filling that is gluten-free. Again, beware of things like processed meats, which are not a healthy choice and sometimes contain gluten.
Gluten-free companies are also producing products such as bagels, pizza crusts, tortilla wraps, and muffins. These are also good lunch choices.
Gluten-free Soups and Noodles
There are some companies producing soups that are made from natural ingredients and are labeled gluten-free. Many of the common brands of soups contain gluten and a lot of sodium.
There is also a large selection of pasta noodles that are gluten-free, the most common being made from rice. There is usually a choice between white rice and brown rice, with brown rice being the healthier choice. These can be cooked and prepared to the child’s taste.
Soup and noodles, leftovers from home, and homemade goods made from gluten-free flour can be packed for lunches, especially if the child will have access to a microwave for reheating food.
Cautions
It is always very important to read all labels when dealing with any kind of food allergy or intolerance. When in doubt, check with the company or manufacturer.
When packing snacks and lunches for school, check to see if there are other allergies at your child’s school that you need to be aware of, for example nuts or egg.
For after-school snack ideas see Healthy Gluten-free Blueberry Snacks and Nutritious Gluten-free Apple Snacks for Kids.
