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More gluten-free snack options are conveniently available in stores, but many are high in calories or added ingredients. Here are ten gluten-free, nutrient-rich, healthy snack recipes you can make at home, plus a list of more ideas you can implement in your daily routine.
Gluten’s impact on the thyroid, particularly in people with hypothyroidism, can be significant due to the link between autoimmune thyroid diseases like Hashimoto’s and gluten-related disorders, including celiac disease.
Studies suggest that individuals with celiac disease are more likely to develop hypothyroidism and that a gluten-free diet can improve thyroid function in those with both conditions. Moreover, gluten sensitivity may contribute to increased intestinal permeability or leaky gut syndrome, which can worsen autoimmune conditions by triggering an immune response.
Integrative thyroid specialists frequently recommend that Hashimoto’s and hypothyroidism patients consider following a gluten-free diet. Eating gluten-free is the primary treatment for people with celiac disease, and it can reduce symptoms and improve thyroid health in those with gluten intolerance or sensitivity.
Gluten-free packaged convenience foods, while supposedly designed for people with celiac disease or gluten sensitivities, often fall into the trap of being seen as “healthier” alternatives. However, the reality is quite different. Many gluten-free products on the market replace wheat with alternative flours and starches, often laden with refined sugars, unhealthy fats, and additives to enhance taste and texture. These substitutes can result in higher calorie, sugar, and sodium content.
Making your own gluten-free snacks offers numerous health benefits compared to convenience foods and packaged gluten-free snacks. First, when you prepare snacks at home, you have complete control over the ingredients, ensuring they are fresh, wholesome, and free from harmful additives or preservatives commonly found in packaged snacks. This allows you to incorporate more nutrient-dense ingredients that provide essential vitamins, minerals, and fiber for maintaining overall health and supporting your thyroid. Homemade snacks also make it easier to tailor recipes to your unique dietary needs. You can also avoid the excessive sugar, sodium, and unhealthy fats often found in processed snacks. Let’s look at some simple, healthy, nutritious, gluten-free snacks you can make at home!
5-Day Thyroid Meal Plan
In this free download, you'll get a five-day meal plan that includes a grocery list and recipes for breakfast, lunch, dinner, two snack options, plus dessert.
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Slice two organic sweet potatoes into thin, even slices (~1/8 inch thick). Lightly coat the sweet potatoes in olive oil and sprinkle them with salt. Bake in a single layer at 250 degrees F for about two hours, flipping halfway through, until crisp and golden brown. Sweet potatoes are an excellent source of beta-carotene, vitamin C, potassium, and fiber.
Let two cups of dry chickpeas soak overnight. In the morning, add chickpeas, ½ cup of the water from soaking chickpeas, 1 cup of tahini, the juice from ½ lemon, 1 garlic clove, 1 teaspoon of cumin, 1 cup of cold water, and a generous sprinkle of salt to a food processor. Blend until smooth. Regularly enjoying hummus may improve your nutrient intake of dietary fiber, healthy fats, vitamins A, E, C, folate, magnesium, potassium, and iron.
Mix nuts, seeds, cacao nibs, unsweetened coconut flakes, and unsweetened dried fruit like goji berries or apricots for a nutritious trail mix. Shop for these foods in packages instead of bulk bins to avoid the risk of gluten contamination from containers and scoops. Nuts and seeds are good sources of selenium (especially Brazil nuts), zinc, and dietary fiber.
Mix 4 cups of Corn Chex Cereal, 4 cups of Rice Chex Cereal, 1 cup of mixed nuts, and 3 cups of gluten-free mini pretzels. Melt 6 tablespoons of coconut oil, and stir in 2 tablespoons of Coconut Aminos, 1½ teaspoons of salt, ¾ teaspoon of garlic powder, and ½ teaspoon of onion powder. Pour the liquid over the cereal mixture and stir until coated. Microwave uncovered on high for five to six minutes, stirring every two minutes. Spread on paper towels to cool.
Combine ¼ of a finely diced onion, 1½ tablespoons minced, seeded jalapeno, and 2 tablespoons of minced cilantro leaves. Mix in the juice of ½ lime and a generous pinch of salt. Then, add chunks from two large, ripe avocados to the mixture and mash to the desired consistency. Avocados are a fantastic source of dietary fiber, potassium, magnesium, vitamins A, C, E, K1, B6, folate, riboflavin, phytosterols, and heart-healthy fats. Serve with cut veggies or some corn tortilla chips.
In a small saucepan over low heat, whisk 1 ½ cups of organic coconut cream from a can, ½ cup of raw cacao powder, and 6 tablespoons of pure maple syrup until smooth. When the mixture bubbles, remove it from the heat and stir in two teaspoons of pure vanilla extract and a generous pinch of sea salt. Chill in the fridge overnight. Cacao contains minerals like magnesium, copper, potassium, and calcium.
Rinse, dry, and remove the stems from kale. Cut into large pieces, lightly coat with olive oil, and sprinkle with salt. Bake in a single layer at 250 degrees F for about 30 minutes or until crisp. Kale contains fiber, antioxidants, calcium (more than dairy, even!), vitamins C and K, and iron.
This snack is so simple, and the lemon perks up the sweet, earthy carrots with acidity. Cut up at least ten carrots and squeeze the juice of at least one lemon all over them. Sprinkle the carrots with some coarse salt, and enjoy! Carrots are a rich source of beta-carotene, dietary fiber, and essential micronutrients.
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Layer desired topping combinations on puffy brown rice cakes for a quick snack. Topping ideas might include:
- Smashed avocado and sliced hard-boiled egg
- Nut butter, berries, and honey
- Ricotta, honey, and crushed nuts of choice
- Hummus, sliced tomatoes, and feta
If you have a dehydrator, dehydrated beets (or other veggies), make a simple, crunchy snack. Wash several large organic beets, cut off the tops, and slice into thin, even slices (~1/8 inch thick). Lightly coat the beets with 1 tablespoon of olive oil, ¼ teaspoon of sea salt, and ¼ teaspoon of your preferred spices. Place them in a single layer on your dehydrator trays and dehydrate on low for 10-12 hours. Beets are rich in phytochemicals and essential nutrients and may help reduce blood pressure and blood sugar.
- Nut butter on apples or dates
- Celery with nut butter and raisins
- Coconut chips
- Smoothies
- Flaxseed or almond crackers and goat cheese
- Fruit and veggies
- Gluten-free oatmeal
- Handful of nuts or seeds
- Popcorn popped in coconut oil with a bit of sea salt
Embracing a gluten-free lifestyle can be a key to unlocking healthier thyroid function, especially for individuals with autoimmune thyroid conditions like Hashimoto’s. At Paloma, we understand the profound connection between diet and thyroid health.
Choosing gluten-free snacks is more than just a dietary trend. At Paloma, we believe it’s about nurturing your body with the right nutrients to support thyroid function, as gluten can exacerbate symptoms of hypothyroidism and other autoimmune thyroid diseases.
Our expert nutritionists and providers are dedicated to guiding you through the transition to a gluten-free diet, ensuring you’re not only avoiding gluten but also enjoying nutritious meals that cater to your body’s needs. Our providers are here to help monitor your symptoms and optimize your thyroid health right by your side. We invite you to become a Paloma Health member for personalized dietary advice and thyroid care to help you manage and reach your thyroid health goals.
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