Gluten Free Snack & Light Meal Suggestions

There are a wide variety of safe foods you can pack while traveling by car, train, boat or plane. These snack ideas have been developed based upon years of personal global travel experiences, extensive research, focus group feedback & product ingredient analysis. Remember to read each product label, review ingredients & use your best judgment to determine which snacks are safe for you.

Also, bring enough food to get you to your destination and for your excursions throughout your trip. For example, if you’re flying eight hours, pack two to three meals worth of snacks in case of delays and/or mistakes.

The following snacks reflect products that can be readily eaten anywhere without a microwave, oven, stove, toaster or refrigerator. Some on-the-road snacks that you may want to consider are grouped into three basic categories:

• No preparation
• Hot water preparation
• Cooler required

For Snack Ideas by Category, Download Snack Shopping Checklist

 
No Preparation Gluten  / Wheat Free Snack Tips

No preparation snacks can be easily carried in your backpack, school bag, purse and briefcase or stored in your school locker, office and car for extended periods of time. Depending upon your specific allergen concern(s), these suggestions may include the following:

• Breads, Cereals, Cookies/Biscuits, Crackers and Rice Cakes
• Candy and Confectioneries
• Canned/Packaged Fruits
• Canned/Packaged Fish and Meats
• Chips and Crisps
• Dried Fruits
• Fresh Fruits
• Fresh Vegetables
• Granola/Energy Bars
• Nuts and Trail Mixes
• Prepared/Prepackaged Light Meals
• Packaged Dressings/Sauces
• Seed Snacks

 
Hot Water Preparation Tips

Hot water preparation snacks can also make tasty travel companions. Just ask for hot water in a cup or container, which can be found at convenience stores, restaurants, petrol stations, airports and on airplanes. Voilá! You can enjoy instant meals, such as:

• Hot Cereals
• Instant Soups/Meals
• Rice Noodle Dishes

 
Cooler Required Snack Tips

Cooler required snacks can be transported and kept chilled in a small portable cooler, insulated lunch pack or insulated mug. These may include:

• Dairy/Non-Dairy Alternatives
• Deli/Packaged Meats
• Desserts
• Dips and Spreads
• Fresh Fruits
• Fresh Vegetables and Salads

 
Additional Snack Ideas

Additionally, some items can make eating snacks on-the-road a little easier. If there is room in your carry-on luggage or suitcase, consider packing the following as needed.

• Packets of dressings, condiments and/or sauces
• Re-sealable plastic baggies, toaster bags, oven sheets and/or aluminum foil
• Sterile wipes and/or napkins
• Disposable silverware, containers, cups and/or plates

Portable cold packs and a pocket knife can also come in handy. However, if you’re traveling by air, they must be checked with baggage before entering security due to U.S. regulations.

The world is your oyster. Yes, there are challenges to special-diet traveling but food concerns needn’t keep you stuck at home. Education, preparation and communication are your keys to safe traveling, whether it’s around the corner or around the world.

Traveling with food allergies and celiac/coeliac disease can be rewarding—and delicious. So get going and start your own adventure.

Excerpted from the Award-Winning Book Series—Let’s Eat Out!

 
Gluten-Free Snacks

Here’s a sampling of single-serving gluten-free products. They are manufactured in dedicated gluten-free facilities or they are certified gluten- free. These snacks may also be free of other food allergens. (*Also manufactured in a dedicated gluten-free facility.)

• Dr. Schar Crackers and Breadsticks
• Ener-G Pretzels
• Foods by George Brownies
• GlutenFreeda Foods Oatmeal
• Glutino Cookies
• Kookie Karma
• Mary’s Gone Crackers
• Mr. Krispers Rice Crisps
• Nana’s Cookie Company
• Nature’s Path Cereals and Bars
• Orgran Animal Crackers
• Pamela’s Cookies
• Sharkies Fruit Chews*
• Snikiddy Corn Puffs
• Sunstart Bakery Cookies
• WOW Baking Company Cookies

 
Gluten-Free Bars

Single-serving protein, energy and snack bars make convenient travel foods. In a pinch, they can serve as a quick meal replacement.

• Ancient Sun
• Autism Network for Dietary Intervention
• Betty Lou’s
• Boomibars
• Bumble Bar Foods
• Heaven Scent Natural Foods
• Lärabar
• Nature’s Path Organic
• NuGo Nutrition
• Organic Bar
• Oskri Organics
• Prana Bar
• Pure
• PureFit
• Raw Revolution
• ReBar
• Smart Monkey Foods
• Think Organic!

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