10 Gluten-Free Post-Workout Snack Ideas

Gluten-Free Post-Workout Snack Ideas

Workouts consume lots of energy so a replenishing snack after you’ve finished is not only a good idea but a well-deserved treat.

If you want to enjoy some tasty gluten-free snacks that aren’t simply limited to fruit slices or nuts, here are some delicious snack options to consider.

Why Gluten-Free?

Gluten is composed of several proteins that are mostly contained in wheat, and grains such as barley and rye or any grain that is crossbred with these.

Food products containing these grains in some form will normally also contain gluten.

Unfortunately, many people exhibit an intolerance for gluten and some even have Celiac disease.

People suffering from gluten intolerance battle with symptoms that include digestive issues, eczema, and even fatigue or sluggishness.

Luckily, there are still a variety of snacks that are gluten-free for after your workout.

Some will contain protein to spur muscle recovery while others may concentrate on replenishing the carbohydrates that guarantee the energy you just burned.

It’s important to avoid a drop in sugar levels as this will lead you to eat the wrong type of snack to lift energy levels but may only be a quick fix that shortly afterward requires another quick fix.

Here are our recommendations for finding a good snack with a healthy balance of protein and carbs that is gluten-free.

Gluten-Free Post-Workout Snacks

Gluten-Free Dried Fruit

1. Dried Fruit

Dried fruit is a terrific gluten-free snack that requires no refrigeration, is easy to transport if you’re headed to the gym and you only need a handful if you want to limit the calories.

Sugar content is higher in dried fruit so a fistful of raisins, dates, or apricots in a Ziploc bag is more than enough.

2. Apple Slices and More

Tasty apple slices are always a treat particularly when fresh and crunchy. But the great thing about apple slices is that they can be paired with so many things.

An apple slice with peanut butter or another nut butter is one possibility. Others may prefer an apple slice paired with a favorite cheese. For dieters, cottage cheese low in fat content is a flavorful option.

3. Nut Butter on Rice Cakes

This is an easy snack to manage. There are many natural kinds of nut butter available that have zero or very few additives starting with popular peanut butter, cashew butter, or almond butter.

Rice cakes can also be found unsalted if desired. This snack cannot be considered if you have nut allergies.

4. Yogurt and Fresh Fruit

Yogurt And Fresh Fruit

A mix of Greek yogurt and fresh fruit will delight a sweet tooth without exaggerating sugar content.

The yogurt provides protein while your favorite fruit provides the taste. When refrigerated beforehand, this can be a refreshing snack after a physical workout.

5. Chocolate or Flavored Milk

Dairy milk offers a great balance of both carbohydrates and protein. One 8-oz. glass is perfect after a workout as a snack.

If milk alone isn’t your favorite, have chocolate milk or add your favorite flavor to jazz it up.

Resist considering another milk alternative like almond milk which won’t have the protein or soya milk which won’t supply carbohydrates.

6. Bite-Sized Banana Sandwiches

Bananas offer lots of health benefits including fiber, vitamins C and B6, and magnesium and potassium.

Meanwhile, they are low in calories and contain approximately a gram of protein, 15 grams of natural sugar, and 28 grams of carbs.

Using two banana slices make yourself a bite-sized sandwich by spreading your favorite nut butter in between.

7. Roasted Chickpeas with Honey and Spices

Chickpeas are famous for their leading role in making hummus, but they can also be a delightful snack.

These legumes are a super healthy food, filled with protein, fiber, and iron. Roasted in honey with spices, they are a delicious snack and can be used on salads to add extra flavor.

  • Begin by preheating your oven to 375°F.
  • Drain 15 oz. can of chickpeas, patting them dry.
  • Then toss them in 1.5 teaspoons of melted coconut oil.
  • Place them evenly in a single layer on a parchment-lined baking sheet and bake for 30 to 40 minutes until they achieve a crispy texture. No soft chickpeas!
  • During baking, blend 2 tablespoons of honey with a half teaspoon each of cinnamon and salt, a quarter teaspoon of cayenne pepper and ground clove, and an eighth of a teaspoon of nutmeg.
  • Once you have taken the chickpeas from the oven, toss them in your honey mixture.
  • Place them back in the oven for an additional ten minutes.
  • Allow them to cool entirely before you munch.

8. Protein Chips

For lovers of salted chips that don’t have much time to prepare homemade alternatives, these protein chips are a savory snack option to take with you.

Not only are they gluten-free, but nut-free, egg-free, and plant-based making them a perfect vegan choice.

They are prepared using sunflower oil, pea protein, lentil flour, and sea salt, for a delicious, healthy take-along snack.

9. Basil Zucchini Smoothie

Basil Zucchini Smoothie

If you prefer a liquid snack or just want a smoothie, this flavorsome protein shake was developed by Chef Julie Morris, famed for the creation of superfoods.

Blend these ingredients and enjoy:

  • 1 cup of zucchini, diced
  • ½ cup of baby spinach
  • 1 tablespoon peanut butter
  • 2 tablespoons of fresh minced basil
  • 1 teaspoon of freshly squeezed lemon juice
  • 2 teaspoons of Miso paste
  • ¼ cup of almond protein powder
  • A pinch of Cayenne pepper
  • ½ cup of ice

10. Granola Clusters

For fans of granola that want a gluten-free and nut-free option, these clusters are a delectable snack. What’s more, you can use them as toppings for ice cream, yogurt, or smoothies.

To make:

  • Preheat your oven to 300°F.
  • Prepare a parchment-lined baking sheet.
  • Blend in a large bowl 2 cups of gluten-free rolled oats, ¼ teaspoon of cinnamon, and ¼ teaspoon of salt.
  • In a separate bowl blend ¼ cup of brown sugar, 1 teaspoon of vanilla extract, ¼ cup of maple syrup, and ¼ cup of canola oil
  • Blend the wet and dry ingredients thoroughly.
  • Pour your mixture onto the lined baking sheet and flatten until spread evenly across the baking sheet.
  • Bake for a minimum of 15 minutes to a maximum of 30 minutes. How long you bake will be determined by your preferred texture: chewy or crispy. Watch for your granola to turn golden.
  • Cool and break into clusters as desired.


Post-workout snacks are essential for muscle recovery and play an important part in your continuing performance goals.

Exercise and athletic activity contribute to microscopic damage to muscles, so eating a snack that contains protein is necessary.

Meat, fish, and eggs are a great source, but there are numerous other good-tasting choices. Exercising combined with intelligent eating and snacking will leave you feeling healthier and energized.

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