Portable Snacks for a Gluten Free Lifestyle

gluten free, portable snacks

If you’re coeliac or gluten intolerant, or on a gluten free diet for health reasons, you might have heard these intelligent quips once or twice. This is usually followed by a pitying look and something along the lines of ‘poor you, you cannot eat anything!’ Anyone following a gluten-free diet knows that this isn’t true. It is certainly challenging, especially when you’re on the go and in areas where it is hard to find a shop selling GF snacks, but it is not impossible.

Smoothies are a Great Gluten Free Alternative

First things first. Always have a good breakfast. A smoothie prepared the day before will suffice if you’re in a hurry, and all you need is some fruit, milk and a blender, and of course a reusable bottle. My go to favourite is this delicious peanut butter banana smoothie:

  • 1 banana (doesn’t necessarily have to be ripe. Could be frozen)
  • ½ tablespoon peanut butter
  • 100ml almond /rice milk
  • ½ teaspoon espresso powder, for that caffeine kick

banana, peanut butter, smoothie, gluten free

Gluten Free Salads ought not be Dull

In my bag you will always find a packet of breadsticks or crackers, a small bag of cereal with some nuts/ dried fruit and a handful of seeds. The mixture always varies and when I have a couple of minutes at home, I also like to stock up on flourless mini muffins. You will never find a sandwich in my lunchbox, but a quinoa or a millet salad, or a lentil pattie with a side of greens and potatoes.

This normally means that I need to carry a cooler bag around with me, but I’ve never really found any problem with that, because my stomach should always come first! Whenever I have nothing delicious to dig into, or on the off chance I forget my lunchbox, I always regret it, as I end up eating whatever I find, which is normally crisps or chocolate. Worse still are the days I have to stop at a restaurant and spend a fortune on a salad or steak because they are the only available safe alternatives on the menu.

gluten free millet salad

PESTO MILLET SALAD (Serves 4 as a side dish)


  • 1 cup millet, raw
  • 1 yellow pepper, diced
  • 1 red pepper, diced
  • 1 red / green chilli pepper, finely chopped (optional)
  • 1 medium carrot, grated /thinly sliced
  • 1 tablespoon olive oil
  • 3 tablespoons pesto
  • 1 large can tuna, in sunflower oil (optional)


  1. Boil 1 cup millet with 2 cups of water. Cook until all the water is absorbed and the millet is fluffy.
  2. Chop all the vegetables as instructed above, and sauté in olive oil until soft.
  3. Mix the cooked millet with the vegetables and mix in the pesto. Serve warm or cold. You can add a can of tuna if you wish.

Serving suggestion: You can serve the salad in half a bell pepper as a side dish.

© 2016 – VIDA Magazine – Rebecca Bugeja

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