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Healthy Gluten Free Dairy Free Snacks (On Toast)

Healthy gluten free dairy free snacks made with real unprocessed ingredients. These savory gluten free snacks recipes are great for both kids and adults. They are vegan, gluten free, sugar free, dairy free, soy free and nut free ! The perfect way to curb a midday hunger by pairing your favorite gluten free toast with different healthy toppings.

Looking for healthy gluten free dairy free snacks recipes? These savory gluten free dairy free snacks will keep you full and satisfied until your next meal; They are allergy-friendly, sugar free, vegan, gluten free, egg free, dairy free, and perfect for health conscious people on a clean eating diet. Packed with nutrients and great for adults and even kids.

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Gluten Free Snacks That Are Not Worth Buying

When you find yourself in a position to have to go both dairy free and gluten free, finding the right snacks can be hard. You can easily buy gluten free dairy free snacks from places like Amazon but if you check the ingredient lists you realize that most of them have a lot of unnecessary crap in them.

Store bought gluten free dairy free snacks are usually full of added sugars, vegetable oils, additives, or dyes, meaning – low in nutrients and high in toxins. Therefore, whenever is possible I always opt for real whole food with real fiber, vitamins and antioxidants.

It might be time consuming but with a little bit of planning it can be done. So when I came up with these healthy gluten free dairy free snacks recipes, I wanted them to be packed with nutrients, simple to make, vegan and sugar free.

Healthy Gluten Free Dairy Free Snacks 

I consider them healthy because these snacks are:

  • Made with wholesome ingredients;
  • These snacks have protein and fiber and healthy fats which means they will keep you full and satisfied until your next meal;
  • Complex carbs to keep you energized, and packed with vitamins and minerals;
  • They are allergy friendly: dairy free, sugar free, gluten free, nut free and egg free.

Dairy Free And Gluten Free Snacks On A Toast

Since I can’t have processed foods, gluten or dairy in my diet, I needed healthier snack alternatives. I had to get creative because for me, toast is my go-to snack. It’s quick to prepare, keeps me full and prevents me from binging on other unhealthy foods. So here are some of my favorite ways to top a toast:

healthy gluten free dairy free snack on toast

1. Beat And Bean Hummus On Rice Crackers

This hummus has a bright red color which comes from beets. As a base I used black eyed beans instead of chickpeas, and finished it with a sprinkle of pumpkin and sunflower seeds.

 gluten free dairy free snackseggplant caponata on rice cakes

2. Eggplant Caponata On Rice Cakes

Here I just roasted the eggplant and the bell peppers separately and then I chopped all ingredients and added a little bit of tanginess you can serve this as a salad, on a cracker, on a toast or a rice cake.

3. Roasted Acorn Squash

This is probably the easiest healthy snack to make, you just need a little patience while the acorn squash is roasting in the oven. Then you can use it the same day or refrigerate for another 2 days (see recipe and video below).

Any of these toppings or spreads can be served with a brown rice cake, a gluten and dairy free bun, or a slice of homemade gluten free bread with crudites or with any of other options you like.

I usually see people topping their toast with fruits, but I prefer to eat fruits separately in order to avoid a delayed digestion and fermentation in the gut. So my main focus here are savory snack options.

In one of my previous posts I presented my gluten, dairy, sugar, egg, yeast free bread recipe and I enjoyed it so much that I had to share a few healthy gluten free / dairy free snack recipes to savor it:

4. Gluten And Dairy Free Carrot Avocado Toast

Sliced gluten free bread (my homemade recipe) topped with homemade hummus (presented in the video below), avocado slices, grated carrot and sunflower sprouts. Sprinkle a little salt and pepper according to your taste.

5. Gluten And Dairy free Mushroom Toast

Sliced gluten free bread (recipe) topped with hummus, sauteed mushrooms, onions and fresh scallions. The nutty, earthy flavor of caramelized mushrooms pairs well with the creaminess of hummus. This makes a great appetizer, awesome snack, and amazing breakfast!

5. Gluten Free Sauerkraut Toast

The gluten free slice of bread smeared wth pumpkin seed butter, avocado slices and red cabbage sauerkraut. The texture and flavor contrasts are brilliant, the tanginess of sauerkraut pairs beautifully with creamy avocado and the crunchy toast.  Another bonus is that raw sauerkraut is a rich source of vitamins C & K (more than white cabbage) and also rich in probiotics – great for your immune system and gut health.

Red/Purple Hummus And Tomato Toast

Here the gluten free toast it topped with hummus, cherry tomatoes, and some sunflower sprouts. This purple color of hummus comes from red sauerkraut juice that I mixed in. This gives a perfect amount of sour – enough to please the sour-chasing crowd.

Also see this recent post:

Gluten Free Dairy Free Snacks – Wholesome Snacks for Kids & Adults

Gluten free dairy free snacks - sweet savory recipes - for kids and adults

More Gluten Free Dairy Free Snacks

(click on the picture for recipe):

All these savory gluten free dairy free snacks recipes are perfect for health conscious people, easy to make and ready to be enjoyed even by kids. They can make a delicious small quick meal if you don’t have time for a proper meal.

You can enhance your nutrition by ensuring only good quality wholesome ingredients go into your snacks. The key is incorporating lots of vegetables, healthy fats and fibre.

Healthy Gluten Free Dairy Free Snacks (On A Toast)

Healthy gluten free dairy free snacks that are allergy friendly (nut free, egg free, vegan) and great for people who are trying to eat cleaner with less sugar in their diets.
Prep Time15 minutes
Total Time15 minutes
Course: Appetizer, Snack
Cuisine: Clean Eating, DairyFree, Gluten Free, Vegan
Servings: 2
Calories: 250kcal
Author: HealthyTasteOfLife
Pin Recipe Save


Beat And Bean Hummus Snack

  • 1 cup cooked beans - white
  • 1 large beetroot - steamed, or roasted
  • 1/2 medium onion - chopped
  • 1 clove garlic
  • 1 tbsp lemon juice - freshly squeezed
  • salt and pepper - to taste
  • 1 tbsp olive oil - optional

Eggplant Caponata

  • 2 eggplants - cooked or roasted
  • 2 bell peppers - roasted
  • 1 white onion - cooked
  • 1 red onion - raw
  • 2-3 tbsp balsamic vinegar
  • salt and pepper - to taste

Roasted Acorn Squash

  • 1 small head of acorn squash - oven roasted
  • pinch of salt and pepper
  • sprinkle of cinnamon

Gluten Free Dairy Free Carrot And Avocado Toast

  • 1 tbsp hummus - homemade
  • 2 avocado slices
  • 1 tbsp grated carrots
  • sunflower sprouts

Gluten Free, Dairy Free Mushroom And Hummus Toast

  • 1 tbsp hummus
  • 1/2 cup roasted mushrooms - crimini, white button
  • 1/3 onion - chopped & roasted
  • 1 scallion - raw

Gluten Free Avocado Toast With Sauerkraut

Purple Hummus And Tomato Toast

  • 1 tbsp hummus
  • 1 tsp red cabbage sauerkraut juice
  • 2 cherry tomatoes - sliced
  • sunflower sprouts


1. For hummus: mix all ingredients in a blender until a thick paste is formed.

    2. For caponata: finely chop all ingredients and mix.

      3. Acorn Squash Topping

      • Cut the acorn squash in half, sprinkle with salt, an bake upside down for 40 minutes at 400 F (or until soft). 
        Allow to cool, then spread with a fork on a rice cake or toast, finish with a sprinkle of cinnamon. Enjoy!

      4. For toast toppings instructions please see video.


        If you cant’s see the video, you need to disable the ad-blocker in your browser.


        All these toppings can be prepared ahead of time and kept in the fridge for maximum 3-4 days. Once you’re ready to assemble your gluten free dairy free snacks, make sure you have your toast or crackers ready.
        The gluten free vegan bread I used, the recipe can be found here.
        The rice crackers used in the video, can be found here.
        For more wholesome healthy gluten free dairy free snacks (sweet or savory) for kids and adults, check out this post.
        The amount of calories varies with the toppings used, it can rank anywhere from 220-300 calories. 
        Tried this recipe?Mention @HealthyTasteOfLife or tag #healthytasteoflife!


        Serving: 1toast | Calories: 250kcal

        The information shown is an estimate provided by an online nutrition calculator.

        Get more creative and explore even more toast topping ideas, the only trick is to keep them healthy and to choose the right food combinations.

        More Gluten Free Dairy Free Snacks To Try:

        Blueberry Peach Oatmeal Cookies (Gluten Free, Vegan, Low Sugar)

        Homemade Plantain Chips Made With Avocado Oil

        Healthy Oatmeal Bars To-Go (Gluten Free, Vegan)

        Chocolate Caramel Hazelnut Bars (Gluten Free, Dairy Free)

        Amaranth + Fig Swirl Cookies (Gluten Free, Dairy Free, Eggless)

        Gluten Free Dairy Free Crepes + Sweet And Savory Filling

        Healthy Dairy Free Gluten Free Smoothies

        Recipe Rating


        Wednesday 10th of October 2018

        Wow these are such great ideas, and the did you manage to make it look so good..also vegan & gluten free ?


        Thursday 11th of October 2018

        Thanks! With practice of course, nothing is perfect the first time :)