Looking for snacks that are both gluten free and vegan? Good news: plenty of everyday foods already are. The trick is knowing where gluten and animal ingredients hide, so a "simple" snack doesn't surprise you.
Below are 20 gluten-free vegan snack ideas, from salty and crunchy to sweet, plus a quick label checklist and the protein numbers side by side.
How to tell if a snack is gluten free
Gluten is a protein in wheat, barley and rye. Most whole foods don't contain it, but processed snacks can pick it up in a few ways:
- Seasonings and sauces. Soy sauce is usually brewed with wheat. Malt vinegar, malt flavoring and some spice blends can contain gluten too.
- Oats. Oats are naturally gluten free but are often grown and processed next to wheat. Choose oats labeled gluten free.
- Shared equipment. Look for a "gluten free" label. If you have celiac disease, a certified gluten-free mark adds a layer of checking.
How to tell if a snack is vegan
Vegan snacks contain no animal ingredients. On the label, watch for:
- Dairy: milk, whey, casein, butter, cheese powder
- Eggs: egg whites, albumen
- Other: honey, gelatin, and carmine (a red color made from insects)
Salty and crunchy
1. Roasted soy nuts. Soy nuts are whole soybeans, roasted until crunchy. They are a legume, not a tree nut. Standing Tall roasted soy nuts are vegan and gluten free, with 12g of plant protein and 0g of sugar (not a low calorie food) per 1 oz serving. Try Sea Salt, Chili Lime or Salt & Pepper. Contains soy.
2. Popcorn. Popcorn is a whole grain and naturally gluten free. Pop it plain, then add sea salt, nutritional yeast or chili powder. Skip butter-flavored versions unless the label says vegan.
3. Roasted chickpeas. Crunchy and easy to season at home. Watch for honey or cheese in flavored store-bought versions.
4. Nuts and seeds. Almonds, peanuts, pistachios, pumpkin seeds and sunflower seeds are naturally gluten free and vegan. Check flavored versions for wheat-based seasonings or honey.
5. Rice cakes. Plain rice cakes are usually gluten free. Top them with peanut butter or avocado to make them more filling.
6. Seaweed snacks. Light and salty. Some brands season with soy sauce that contains wheat, so check the label.
7. Corn tortilla chips and salsa. Chips made from 100% corn are usually gluten free. Salsa adds flavor without dairy.
Fresh and simple
8. Veggies and hummus. Carrots, snap peas, cucumbers and bell peppers with a few spoonfuls of hummus.
9. Apple slices and nut butter. Sweet, crunchy and satisfying. Choose a nut butter without honey.
10. Edamame. Steam frozen edamame in the pod and sprinkle with flaky salt. Half a cup of shelled edamame has about 9g of protein. See how it stacks up in soy nuts vs edamame vs roasted chickpeas.
11. Guacamole and veggies. Avocado brings healthy fats. Scoop with jicama sticks or bell pepper strips.
12. Fruit and a handful of nuts. A banana or an orange with almonds is about as easy as snacks get.
13. Stuffed dates. Fill pitted dates with almond butter and a pinch of sea salt.
Sweet
14. Dark chocolate. Many dark chocolates are dairy free. Check for milk, milk fat or "may contain milk" warnings.
15. Homemade trail mix. Mix roasted soy nuts, pumpkin seeds, dried fruit and dairy-free dark chocolate chips. You control the sugar and the salt.
16. Energy bites. Blend dates, nut butter and gluten-free oats, then roll into balls.
17. Frozen grapes. Wash, dry and freeze. They taste like sorbet.
18. Chia pudding. Stir chia seeds into plant milk with a little maple syrup and let it sit overnight.
19. Banana "ice cream." Blend frozen bananas until smooth. Add cocoa powder or peanut butter.
20. Applesauce cups. Choose unsweetened. Pair with a handful of seeds for staying power.
Which gluten-free vegan snacks have the most protein?
Plant snacks vary a lot in protein. Here is how common picks compare.
| Snack | Serving | Protein |
|---|---|---|
| Standing Tall roasted soy nuts | 1 oz | 12g |
| Edamame, shelled | 1/2 cup | about 9g |
| Pumpkin seeds | 1 oz | about 8g |
| Peanuts | 1 oz | about 7g |
| Almonds | 1 oz | about 6g |
| Roasted chickpeas | 1 oz | about 5g |
| Popcorn | 3 cups | about 3g |
| Hummus | 2 tbsp | about 2g |
Values for snacks other than Standing Tall are typical amounts from USDA FoodData Central. Brands vary, so check your label.
Want more ideas built around protein? See our list of 15 high-protein snacks, with the grams side by side.
Tips for store-bought snacks
- Read the ingredient list every time. Recipes change.
- "Plant based" doesn't always mean vegan. Check for honey and dairy.
- Pick snacks with protein or fiber when you want to stay full until dinner.
- Keep a shelf-stable option in your bag or desk so you aren't stuck with whatever the vending machine has.
Frequently asked questions
Are soy nuts gluten free?
Plain roasted soybeans are naturally gluten free. Seasoned versions can contain wheat, so check the label. Standing Tall roasted soy nuts are gluten free.
Are soy nuts vegan?
Yes, when they are seasoned without dairy or honey. Standing Tall roasted soy nuts are vegan.
Is popcorn gluten free and vegan?
Plain popcorn is both. Butter-flavored and cheese-coated popcorn may not be vegan, so check the label.
What are good gluten-free vegan snacks for adults?
Roasted soy nuts, nuts and seeds, edamame, hummus with vegetables, and dark chocolate with fruit all work well and travel easily.
What gluten-free vegan snack has the most protein?
Among common picks, roasted soy nuts lead with 12g of protein per 1 oz serving, followed by edamame and pumpkin seeds.
The bottom line
Gluten-free vegan snacking can be simple. Start with whole foods like nuts, seeds, fruit, vegetables and legumes, then read labels on anything seasoned. When you want crunch with protein, roasted soy nuts check every box: vegan, gluten free and 12g of plant protein per serving.
Keep reading
15 High-Protein Snacks, With the Grams Side by Side
Soy Nuts vs Edamame vs Roasted Chickpeas: Which Has the Most Protein?
How to Cook Soybeans (and Roast Your Own Soy Nuts)
