After being asked about my favorite gluten and allergy free snacks at conferences, I thought I would share my top picks with you! Hope you enjoy them too! First, since I'm 100% gluten and casein free, I like having different types of fresh fruits and vegetables with me.

When writing the Let's Eat Out! series, I created a detailed checklist with a few pages of snack suggestions (download PDF) requiring no preparation, hot water preparation and a cooler.

While on the road, I always have some packaged snacks with a mix of protein and carbs as well. Here's my top gluten and dairy free snack recommendations for traveling, work and back to school manufactured in the US:

  1. Protein bars with 12 grams of protein from The Gluten Free Bar. I love the Chocolate Peanut bar which you can order on-line from, and other e-retailers.

  2. CVS Gold Emblem Rice Pop Clusters are great in both flavors (Blueberry Almond and Cranberry Almond) and conveniently sold at your local CVS store.

  3. Snyder’s gluten free pretzels in individual bags at 100 calories from Peapod or family size bags at Whole Foods

  4. Plant Fusion is a great protein mix that is free of all major allergens including dairy, soy, gluten (wheat), eggs, nuts, fish, tree nuts, or shellfish. Also free of artificial flavors and preservatives. The chocolate is my favorite flavor!

  5. Chocolate bar from Enjoy Life - boom CHOCO boom ricemilk crunch available on-line and at Whole Foods - free of the top 8 allergens

  6. Pamela's mini-chocolate chip cookies individually wrapped and available through

  7. Glutino apple cinnamon individually wrapped pop tarts available on-line and at Whole Foods Market

  8. GoGo Squeez Apple Cinnamon apple sauce available at most grocery stores and on-line

  9. Sandwich with toasted Udi’s bread and Applegate roasted turkey found at Trader Joe's, Whole Foods Market and grocery stores. (Notes: Udi's just started selling individually packaged breads, buns and muffins which are now available from their website. If I won't be eating the sandwich for a number of hours, I also freeze the Applegate turkey packages and let the meat defrost prior to preparing my sandwich on the go!)

Another idea for you, if you like to eat sushi - I would recommend that you purchase the small packets of gluten free / wheat free soy sauce from San J available on-line and in specific grocery stores.

There are also some great on the go products in the market made from certified gluten free oats. Unfortunately, I have difficulty digesting certified GF oats but if you are fine, I would also recommend the following which are available on-line and in a lot of stores:

Let me know some of your favorite gluten and dairy free snacks while on the road!