Gluten-Free And Dairy-Free Snacks: Delicious Allergy-Friendly Ideas
Gluten-Free and Dairy-Free Snacks: Tasty Allergy-Friendly Options
Finding store-bought snacks that fit your gluten-free and dairy-free needs can feel overwhelming, especially if you're new to food allergies. The choices often seem limited, and reading labels at the shops can get confusing. That’s why I put together this guide. Here, you’ll find everything you need to make snack time easier, whether you’re shopping or making your own.
I've gathered a wide range of tips, including where to buy allergy-friendly snacks, easy recipes, grab-and-go options, and snack ideas for kids. There's also practical advice for reading labels so you can shop with confidence.
I’ll share a range of sweet treats and savoury options, all packed with healthy ingredients. These recipes are perfect if you follow a soy-free, egg-free, paleo, vegan, dairy-free, or gluten-free diet. There’s something here for everyone.
Forget the idea that allergy-friendly or healthy food is boring. I want to show you snacks that taste great and give you real goodness in every bite. Enjoy discovering new favourites that will help you feel your best every day.
The topics I will cover in this article are:
What are gluten-free and dairy-free snacks?
What are the benefits of eating a gluten-free and dairy-free diet?
What snacks are gluten-free and dairy-free?
Shopping & Label Reading Tips
Gluten and dairy-free treats to buy in the UK
Gluten and dairy-free snacks for on the go or travel
Store-bought dairy-free and gluten-free snack options
Store-bought gluten-free, dairy-free and allergy-friendly snacks for kids
Gluten-free and dairy-free snack recipes to make at home
Online places to shop for allergy-friendly snacks
Grab a free allergy-friendly snack guide for kids and adults. This handy PDF includes my favourite allergy-safe brands, top supermarket free-from ranges
What are gluten-free and dairy-free snacks?
Gluten-free and dairy-free snacks are made without gluten and dairy products. Gluten is primarily found in grains such as wheat (including spelt, durum, and farro), barley, and rye. Dairy-free snacks do not contain any dairy, including cow's milk.
What are the benefits of eating a gluten-free and dairy-free diet?
Many people find that eating a gluten-free and dairy-free diet helps manage symptoms like bloating, stomach pain or skin issues. For those with coeliac disease or lactose intolerance, avoiding these foods is necessary for good health and comfort.
Cutting out gluten and dairy may also lower inflammation for some, easing joint pain or fatigue. A diet free from these items encourages a focus on whole foods, such as fruit, vegetables, meat and gluten-free grains.
This shift can support better nutrient intake and make meal choices simpler for those with sensitivities. Always check food labels to avoid hidden sources of gluten or dairy.
What snacks are gluten-free and dairy-free?
Here are some naturally gluten-free and dairy-free snack ideas that require minimal cooking, if any. Here are my top ideas!
List of gluten-free foods and snacks:
Popcorn - Pop it yourself. It takes 5 minutes
Hard-boiled eggs
Hummus and crudities - Try sugar snap peas, baby sweetcorn, cucumber, carrot sticks, celery, sliced peppers.
Raw Chocolate - It’s chocolate without the added crap, plus it’s healthy AND top 14 Free, especially if you make it yourself. It takes 5 minutes and is relatively inexpensive as well.
Tuna/chicken/egg salad in lettuce cups. I have a recipe here.
Peanut butter with apple slices. If you can't eat nuts, try a seed spread instead, like sunflower seed butter or pumpkin seed butter.
Salsa and corn chips - Try my nightshade-free AIP salsa recipe here.
Make your trail mix with compliant nuts, seeds and dried fruit.
Soy or coconut-based yoghurt with fruit, nuts and seeds
Stuffed dates with nuts enrobed in chocolate - Try my yummy, easy recipe here. Can’t eat nuts? Try a seed spread or toast seeds inside dates and top with raw chocolate (recipe above).
Guacamole with corn chips - I have a fab recipe for a gluten-free and dairy-free guacamole here.
Crisps - Be sure to read the labels, as so many varieties contain allergens.
Rice cakes - Try spreading them with a nut or seed butter and dipping in chocolate for a delicious twist.
Chocolate-coated banana slices - Use my recipe for raw chocolate if you can’t eat soy.
Grab a free allergy-friendly snack guide for kids and adults. This handy PDF includes my favourite allergy-safe brands, top supermarket free-from ranges, and a list of snacks everyone can enjoy. Download it to keep simple, safe snack ideas close at hand.
Here’s a helpful guide to reading food labels and shopping safely when you or your child has food allergies, intolerances, or sensitivities — especially in the UK:
🛒 Shopping & Label Reading Tips (UK-specific)
1. Always Read the Full Ingredients List
Allergens in Bold: In the UK, the 14 major allergens must be highlighted in bold (e.g. milk, gluten, soya).
Check every time — ingredients can change without warning.
2. Don’t Rely Only on "Free From" Labels
"Gluten-free" or "Dairy-free" doesn’t always mean free from all allergens.
Look for certified allergy-friendly or "top 14 allergen-free" claims if you're managing multiple allergens.
3. Watch for "May Contain" Warnings
“May contain nuts/soy/egg” = possible cross-contamination.
These warnings are voluntary in the UK — not regulated like bolded allergens.
Avoid if you have severe allergies.
🔍 Hidden Ingredients to Watch For
Ingredient Might Contain… Whey, Casein Milk Malt extract Barley (gluten) Lecithin Often soy (check label) Vegetable oils/fats Can include palm, coconut, or soy Modified starch Could be wheat or potato based Citric acid, vinegar Often citrus or fermented (problematic for sensitivities)
📦 Look for These Allergy-Friendly Labels
✅ Free From (gluten/dairy/nuts)
✅ Certified Vegan (dairy/egg-free)
✅ Top 14 Allergen Free (rare but ideal)
✅ Coeliac UK Crossed Grain Symbol for safe gluten-free products
✅ Nut-free logos for school-safe options
🛍️ Tips for Safe Grocery Shopping
Shop the “Free From” aisles in Tesco, Sainsbury’s, Asda, M&S, etc.
Use apps like Food Maestro, Fig, or Soosee to scan ingredients for allergens.
Buy trusted brands: Creative Nature, Lexi’s, Nairn’s GF, Deliciously Ella, etc.
Take a look at this PDF of the major supermarkets’ free-from ranges here.
Gluten and dairy-free treats to buy in the UK
Here are a few of my favourite allergy-friendly snacks I love to buy online. I tend to favour the healthier, lower-sugar snacks over processed and sugary ones. However, sometimes I wish I'd never come across these brands because I think I’m single-handedly keeping them in business, as I eat a lot of snacks. Sorry, not sorry!
Rhythm 108 - Take a look at their delicious biscuits, chocolates, and spreads, they are DIVINE! ( also available in supermarkets)
Deliciously Ella - Ella Ella Ella!! If you haven’t heard of her WHERE HAVE YOU BEEN???? Take a look at her museli bars, delicious chocolates, almond or hazelnut bites, cacao energy balls, and savoury cracker thins. I've eaten most of them. I especially love the salted caramel cups. ( also available in supermarkets)
Kallo - Take a look at their chocolate rice cakes, veggie cakes, and vegetable thins. They have a fantastic savoury selection. ( also available in supermarkets)
Nourish - If you're seeking healthier, orgasmic sweet treats, check out this company! From chocolate macaroons to their amazing chocolate bars, which are pretty dense and filling. Flavours include caramel, peppermint, coconut and berries, to name a few. Some of their treats are also keto, paleo, and all are vegan. I know, bloody brilliant! ( Buy online at Ocado or directly)
Radek’s Chocolate - Ethically sourced fairtrade chocolate products, and I have to say, they are probably the best quality chocolates I've ever eaten. And I’ve eaten a lot of chocolate! They offer a wide range of CBD chocolates and brownies, which I highly recommend. The truffle bars and brownie bars are decadently rich and packed with chocolate flavour.
You should definitely give their lion’s mane chocolate or flapjacks a try; you won’t regret it, I promise. I must note that, while these gluten-free and dairy-free snacks are a bit pricey, I believe the quality ingredients and ethical sourcing justify the cost. I’m happy to indulge in these treats once in a while, despite having to stick to a budget—just like everyone else! ( only available online or at selected stores).
Gluten and dairy-free snacks for on the go or travel
I love the convenience of pre-packaged snacks, especially when I’m out and about. As a super organised chef thats always travelling around on location for work having some safe snacks that I can purchase locally is a life saver, so it’s great to have a variety that’s safe to eat.
These snacks are all available in local supermarkets. Please note that some of these snacks are exclusive to certain supermarkets, meaning they are not available in every supermarket. Therefore, you will need to shop around to find which supermarkets stock these brands.
Store-bought dairy-free and gluten-free snack options
Nākd bars – Made from fruit & nuts, no gluten or dairy (most flavours)
Creative Nature bars – Top 14 allergen-free, perfect for multiple sensitivities
Eat Real lentil or quinoa chips – GF & DF, check for nightshades (some have paprika)
Free-from nut/seed mixes – Available in Tesco, Holland & Barrett and most supermarkets
Itsu seaweed thins – Crunchy, mineral-rich, and low-calorie
Cooked chicken pieces or deli turkey – Check for clean-label and no gluten marinades
Deliciously Ella - As mentioned above
Rhythm 108 - As mentioned above
Freee Foods - Muesli bars and cookies
Mr Freed - Corn tortilla chips
Hippies - wotsit type puffed snacks
Store-bought gluten-free, dairy-free and allergy-friendly snacks for kids
Here are some very creative and adorable allergy-friendly snack options for children, some healthy and others less so, but all great as treats. They are a mix of buy online or at a supermarket.
Nairn’s GF Range - Biscuits, savoury snacks (supermarket & online)
Sweet FA - Cookies ( online)
Deliciously Ella - Oat museli bars ( supermarket)
Goodies - Fruit snacks and oat bars (supermarket)
Creative nature - (Top 14 free ) biscuits, snack bars, savoury snacks. (supermarket)
Bears - Fruit snacks (supermarket)
Angelic foods - Cookies, oat squares, and savoury crackers (online)
Kallo - mini rice cakes, veggie dips, especially the lentil and tomato ones. (supermarket & online)
Crave - Biccies, crisps, chocolate dippers. (online)
I'd love to hear your thoughts on my recommendations! Do you have any delicious snacks to suggest? Please share in the comments below!
Gluten-free and dairy-free snack recipes to make at home
Click on the pictures to be redirected to the recipes
To wrap up
I hope I have given you some inspiration for healthy snack ideas. We live in a constantly busy world, so feeding, cooking and nourishing your body with real food that caters to your allergies and intolerances is important. Take a look at some more resources below!
Grab a free allergy-friendly snack guide for kids and adults. This handy PDF includes my favourite allergy-safe brands, top supermarket free-from ranges, and a list of snacks everyone can enjoy. Download it to keep simple, safe snack ideas close at hand.
If you want more delicious allergy-friendly snack ideas, take a look at my Pinterest board.
Or click on the button below for more allergy-friendly sweet snack ideas.
Online places to shop for allergy-friendly snacks
If you're looking for convenient and healthy pre-prepared snacks that won't break the bank? Look no further than Well Easy! As an online health food shop, they offer a vast selection of free-from ingredients and snack options tailored to accommodate various allergies and dietary restrictions. The best part? All their products are currently discounted, making it even more enticing to explore their offerings.
Welleasy offers an exclusive discount to make your first shopping experience even more rewarding. Enter the code KAM15 at the checkout, and you'll receive a generous £15 off your first order of £50 or more.
This special offer allows you to explore a variety of snacks and ingredients at a significantly reduced price point, enabling you to stock up on your favourites without splurging. Take a look here at the website.
Visit their website today and discover the delicious and wholesome options they have in store for you. Remember to use the code KAM15 at the checkout to claim your £15 discount on your first order of £50 or more.
This blog contains affiliate links, which means I may receive a commission if you purchase using the links. I have personally vetted and used all the products that I recommend.
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