Gluten-Free Snacks and Pantry Staples: 10 Picks With the Label Claim
These gluten-free snacks and pantry staples are for anyone who avoids gluten and wants to stock a cupboard without reading every label in the aisle. Every pick below is called gluten-free by its own brand, on the package or the brand’s product page, and a second, independent source backs that up. Five of them also appear in the product directory of the Gluten-Free Certification Organization (GFCO). The list runs from snacks to cooking basics: beef sticks, crackers, roasted chickpeas, chocolate, edamame, pasta, tamari and avocado oil.
How we picked
We went through every snack and pantry product on Supercery and kept only the ones where the brand itself says gluten-free, then checked that claim against one independent source that is not the brand: the GFCO product directory where the product is listed, or a retailer or food database page that shows the label. Products where the brand page says nothing about gluten stayed out, even when the ingredients look naturally gluten-free, because we only repeat a claim someone stands behind. We name GFCO certification only where we found the product in GFCO’s own directory. We have not tasted or tested these products ourselves. Each pick links the page that carries the claim, and each product page links its other sources.
What “gluten-free” on a label means
In the US, the FDA allows a food to be labeled “gluten-free,” “no gluten,” “free of gluten” or “without gluten” only if it contains less than 20 parts per million of gluten. Certification is a separate, stricter step: GFCO says certified products must test below the applicable gluten-free threshold of the country of sale, or 10 ppm, whichever is lower. So a GFCO mark tells you an outside body checks the product, while a plain “gluten-free” label is the brand’s own claim under the FDA rule. Both are useful; if you have celiac disease, your healthcare provider can tell you which level of assurance you need.
Gluten-free snacks
Chomps Original Beef Sticks
Chomps calls its Original sticks Certified Gluten Free, Whole30 Approved and free of the top 9 allergens, and the GFCO directory lists Chomps Original beef sticks. Each 1.15 oz stick lists 10 g protein and 380 mg sodium, so it is a protein-rich snack but a salty one. See Chomps Original Beef Sticks.
Mary’s Gone Crackers Original
Mary’s Gone Crackers labels its Original crackers organic, gluten free, non-GMO and vegan, and GFCO lists the Original crackers. They are made from organic brown rice, quinoa, flax and sesame seeds plus tamari and sea salt, according to the ingredient list at Manna Harvest. They contain soy and sesame, so they are not for every allergy. For plain whole quinoa, our quinoa vs brown rice labels guide reads the Ancient Harvest panel and its gluten-free wording. Our cracker label guide explains what the gluten-free claim on a cracker box has to mean under FDA rules. See Mary’s Gone Crackers Original.
Simple Mills Fine Ground Sea Salt Almond Flour Crackers
Simple Mills lists these crackers as Certified Gluten Free, Non-GMO Project Verified, grain free and vegan, and the GFCO directory lists Fine Ground Sea Salt Almond Flour Crackers. The flour is a blend of almonds, sunflower seeds and flax with tapioca and cassava, which also suits people avoiding grains. Because almonds are the base, they are not an option for tree nut allergies. See Simple Mills Almond Flour Crackers.
Biena Sea Salt Roasted Chickpeas
Biena labels its Sea Salt chickpeas gluten free, peanut free, tree nut free, grain free and dairy free, and Gluten Free Mall lists the same gluten-free label. There are three ingredients: chickpeas, sunflower or safflower oil and sea salt. A 1 oz serving lists 6 g protein and 6 g fiber, which makes it a crunchy swap for chips. See Biena Sea Salt Roasted Chickpeas.
Seapoint Farms Dry Roasted Edamame
The Seapoint Farms label shows gluten free, Non-GMO Project Verified and kosher marks, and the Giant Food listing shows the same marks. The ingredients are just soybeans and sea salt. It contains soy, so skip it if you have a soy allergy. See Seapoint Farms Dry Roasted Edamame.
Larabar Peanut Butter Chocolate Chip
Larabar labels this bar vegan, non-GMO and gluten free, and the Open Food Facts entry for the bar records the same label. It has four ingredients: dates, peanuts, semisweet chocolate chips and sea salt. Most of its sugar comes from dates, and it contains peanuts. See Larabar Peanut Butter Chocolate Chip.
Hu Simple Dark Chocolate
Hu describes its Simple bar as paleo, vegan, dairy free and free of gluten, and Better Health Market’s listing shows the same label. The 70% bar is made from organic cacao, coconut sugar and fair-trade cocoa butter. All of its sugar is added, about 8 g per half bar according to the brand’s nutrition panel, so it is a treat rather than a health food. See Hu Simple Dark Chocolate.
Gluten-free pantry staples
Banza Chickpea Rotini
Banza sells its rotini as gluten free chickpea pasta, and the GFCO directory lists Banza Chickpea Rotini. The ingredients are chickpeas, pea starch, tapioca and xanthan gum, and the brand says it has 50% more protein and 3x the fiber of regular pasta. Taste is a matter of preference: Tasting Table found Banza’s chickpea flavor strong in its gluten-free pasta ranking. See Banza Chickpea Rotini.
San-J Organic Tamari
Regular soy sauce is brewed with wheat, so it is one of the easiest places for gluten to sneak into a meal. San-J makes its Organic Tamari with 100% soybeans and no wheat, certified gluten-free by GFCO, and GFCO’s directory lists the 10 fl oz Organic Gluten Free Tamari. The ShopRite listing shows the same short ingredient list: water, organic soybeans, salt and organic alcohol. See San-J Organic Tamari.
Chosen Foods Avocado Oil
Chosen Foods lists its refined avocado oil as Non-GMO Project Verified, gluten-free and kosher, and Thrive Market’s listing for the same oil also marks it gluten-free. The only ingredient is avocado oil, and the brand gives a smoke point of up to 500°F, so it works for roasting and searing. We did not find this oil in the GFCO directory, so we do not call it certified. See Chosen Foods Avocado Oil.
Quick comparison
| Product | Gluten-free claim | Good for |
|---|---|---|
| Chomps Original | Brand + GFCO directory | High-protein, shelf-stable snack |
| Mary’s Gone Crackers | Brand + GFCO directory | Brown rice, quinoa and seed crackers |
| Simple Mills Crackers | Brand + GFCO directory | Grain-free crackers |
| Biena Chickpeas | Brand label | Crunchy chip swap |
| Seapoint Edamame | Brand label | Two-ingredient snack |
| Larabar PB Chocolate Chip | Brand label | Four-ingredient bar |
| Hu Simple | Brand label | Dark chocolate treat |
| Banza Rotini | Brand + GFCO directory | Pasta swap with more protein |
| San-J Organic Tamari | Brand + GFCO directory | Soy sauce without wheat |
| Chosen Foods Avocado Oil | Brand label | High-heat cooking oil |
FAQ
Is “gluten-free” the same as “certified gluten-free”?
No. A “gluten-free” label means the brand says the food meets the FDA’s under-20-ppm rule. “Certified” means an outside program such as GFCO checks the product; GFCO’s own limit is 10 ppm or the country’s threshold, whichever is lower. In this list, Chomps, Mary’s Gone Crackers, Simple Mills, Banza and San-J appear in the GFCO directory.
Why are some products that look gluten-free not on this list?
We only include products whose brand says gluten-free on the label or product page. Some foods in our catalog are naturally made without gluten ingredients, but if the brand does not make the claim, we do not make it for them.
Is regular soy sauce gluten-free?
Usually not, since most soy sauce is brewed with wheat. Look for a tamari or soy sauce that is labeled gluten-free, such as the San-J Organic Tamari above, which is made without wheat. Our tamari vs soy sauce explainer covers the FDA rule behind a gluten-free claim.
Are these safe for celiac disease?
A gluten-free label or certification lowers the risk but does not replace medical advice. Shared facilities and recipe changes happen, so read the current package each time and ask your healthcare provider what level of assurance you need.
Which picks are also vegan?
Mary’s Gone Crackers, Simple Mills, Larabar and Hu are labeled vegan by their brands. Chomps is a beef snack; for the other picks, check the product page and package.
Where to go next
For more on reading snack and pantry labels, see our healthy snacks buying guide and our healthy pantry staples guide. If you want more protein in your snacks, read our high protein snacks picks, or browse the healthy snacks and pantry staples collections.