7 Best Gluten Free Snacks Ideas For Kids

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Best Gluten Free Snacks Ideas For Kids are chosen by the best dietitian in India.

  • Sweet potato chaat
  • Jowar Ragi and Date porridge
  • Savory Muffins
  • Chana Dal Pancake
  • Cabbage Jowar Muthias
  • Chatpata Rice Rajmah Wrap
  • Rice Flakes Fritters


Preparation Time: 40 minutes                    Serving size -2                           Cooking time: 20 minutes


For Chaat

  • ¾ Cup soaked and boiled chickpeas
  • 2 medium-size sweet potatoes steamed and peeled
  • Microgreens few strands (optional)
  • 1 ½ tbsp. Roasted sesame seeds
  • 1 tbsp. Flaxseeds
  • 2 tbsp. Pomegranate seeds

For chaat’s dressing

  • 5 tbsp. Curd
  • 2 green chilies finely chopped
  • 1 tsp. Jaggery
  • ¾ tsp. Amchur powder (dried mango powder)
  • 1 tsp. Chat masala powder
  • ½ tsp. Rock salt
  • ½ tsp. Jeera powder
  • 2 tsp. Pudina finely chopped
  • 2 tbsp. Coriander finely chopped
  • ½ tsp. Lemon juice
  • 1 tbsp. Olive oil (optional)


  • Boil overnight soaked chickpeas and keep aside
  • Add chickpeas, sweet potato, and micro greens and mix in a large bowl
  • For the dressing, in a bowl, add curd, green chilies, jaggery, sugar, amchur powder, Chaat masala powder, Rock salt, Jeera powder, Pudina, Coriander, Lemon juice, and mix


Preparation time: 3 minutes                    Serving size -0.5 cup         Cooking time: 12 minutes


  • 1/2 Tbsp washed and drained whole jowar (white millet) ,
  • 1/2 Tbsp washed and drained whole ragi (nachni / red millet) ,
  • 2 Dates deseeded


  • Add the whole jowar, whole ragi, dates and ½ cup of water in a pressure cooker, mix well and pressure cook for 3 whistles.
  • Before opening the lid, allow the steam to escape.
  • Blend the above-cooked ingredients in a mixer using a ½ cup of water till smooth.
  • Transfer the mixture into a broad non-stick pan, mix well and cook on a medium flame for 1 to 2 minutes, while stirring continuously.
  • Cool slightly and serve lukewarm.


Preparation Time: 10 minutes                      Serving – 9 Muffins               Cooking time: 20 minutes


  • ½ cup almond milk
  • ⅓ cup tapioca starch/tapioca flour
  • 3 Tbspn coconut flour
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 2 tsp nutritional yeast *optional
  • 1/8th tspn ground turmeric *optional
  • 1/8th tspn ground black pepper
  • 3 eggs
  • 1/3rd cup coconut oil, melted
  • ½ cup + 1 Tbspn almond milk
  • ⅓ cup spinach, finely chopped
  • ¾ cup grated zucchini
  • 2 Tbspn sunflower seeds
  • 2 tbsp fresh thyme or other fresh herbs


  • Preheat oven to 180°C/355°F.
  • Keep all the dry ingredients in a large bowl.
  • In a separate bowl add the eggs and whisk then add the coconut oil and almond milk.
  • Add the wet ingredients into the bowl with the dry ingredients and mix together.
  • Add the vegetables and stir through the mixture.
  • Spoon the mixture into prepared muffin tins. Top with sunflower seeds and fresh thyme.
  • Bake for 15-20 minutes until a light golden brown and a toothpick or skewer comes out clean or with just a couple of crumbs
  • It can be stored in an airtight container in the fridge.


Preparation time:  10 minutes                            Servings: 6 Pancakes          Cooking Time: 20 Minutes


  • 1/2 cup soaked and drained chana dal (split bengal gram),
  • 1/2 cup chopped fenugreek (methi) leaves
  • 1/2 cup chopped spinach (palak)
  • 1/2 cup grated carrot
  • 4 to 6 curry leaves (kadi patta)
  • 1 Tbsp low-fat curds (dahi)
  • 1 sachet fruit salt
  • 1 tsp grated ginger (adrak)
  • 1 to 2 green chilies, chopped
  • Salt to taste


  • Soaked chana dal is grinded into a coarse paste adding a little water if required.
  • The fenugreek leaves, spinach, carrot, curry leaves, ginger, green chilies, and salt are added and mixed well.
  • Just before serving, add the curds and fruit salt and mix well.
  • Divide the batter into 4 equal portions, spread one portion of the batter on a non-stick pan and make a pancake of approx. 125 mm. (5″) diameter
  • Cook on a slow flame and wait till both sides are golden brown, drizzling a little oil if required.
  • Repeat with the remaining batter to make 3 more pancakes.
  • Serve hot.


Preparation Time: 10 minutes                                  Servings: 3            Cooking Time: 29 minutes


  • 1 cup grated cabbage
  • 1 cup jowar (white millet) flour
  • 1/4 cup low-fat curds (dahi)
  • 1 tbsp chopped coriander (dhania)
  • 1/2 tbsp lemon juice
  • 1 tsp ginger-green chilli paste
  • 1 tsp garlic (lehsun) paste
  • 1/2 tsp turmeric powder (haldi)
  • 1/2 tsp asafoetida (hing)
  • salt to taste
  • 1 tsp oil
  • 1 tsp cumin seeds (jeera)
  • 3 to 4 curry leaves (kadi patta)


  • Cabbage, jowar flour, curds, coriander, lemon juice, ginger-green chilli paste, garlic paste, turmeric powder, ¼ tsp of asafetida and salt are combined in a deep bowl and knead into a soft dough using approx. A ¼ cup of water.
  • The dough is divided into 2 equal portions and shape each portion into 125 mm. (5″) cylindrical roll.
  • Both the rolls are arranged on a greased sieve and steam in a steamer for 20 to 25 minutes. Allow it to cool completely.
  • Cool them, cut each roll into 13 mm. (½”) thick slices and keep aside.
  • In a broad non-stick pan, heat the oil and add the cumin seeds.
  • Add the remaining ¼ tsp of asafoetida and curry leaves once the cumin seeds crackled and sauté for a few seconds.
  • Add the sliced muthias, mix well and cook on a medium flame for 2 to 3 minutes or till they turn light brown in colour while tossing gently and occasionally.
  • Garnish it with coriander and serve hot with green chutney.


Preparation Time: 5 minutes                               Servings: 2                  Cooking Time: 10  minutes


  • 1/2 cup amaranth (rajgira) seeds
  • 1 small stick cinnamon (dalchini)
  • 1 cup almond milk
  • 2 tsp maple syrup
  • 4 tbsp chopped apple, unpeeled


  • Amaranth, cinnamon stick and ¾ cup of water are combined in a deep non-stick pan, mix well and cook on a medium flame for 8 minutes, while stirring occasionally.
  • Add the almond milk, mix well and cook on a medium flame for 2 minutes, while stirring continuously.
  • Switch off the flame, add the maple syrup and mix well. Discard the cinnamon stick.
  • On a serving plate, Place the porridge , top it with 2 tbsp of chopped apples evenly over it.
  • Serve immediately.


Preparation Time: 15 minutes      Servings: 4 Wraps            Cooking Time: 15  minutes


For The Roti

  • 1 cup of rice flour (chawal ka atta)
  • 1 1/2 tsp oil
  • salt to taste
  • rice flour (chawal ka atta) for rolling

For The Chatpata Rajma Filling

  • 1 cup soaked and boiled, slightly mashed rajma (kidney beans)
  • 1 tbsp oil
  • 2 tsp finely chopped ginger (adrak)
  • 2 tsp finely chopped garlic (lehsun)
  • 1 cup finely chopped onions
  • 1 1/2 cups finely chopped tomatoes
  • 1/2 tsp turmeric powder (haldi)
  • 2 tsp chilli powder
  • 1 tbsp coriander (dhania) powder
  • 1/2 cup fresh curds (dahi)
  • 2 tbsp chopped coriander (dhania)
  • salt to taste

To Be Mixed Together Into A Curd Dressing

  • 1/2 cup fresh curds (dahi)
  • 1/2 cup grated carrot
  • 1/2 cup grated cucumber
  • salt to taste

Other Ingredients

  • 4 tsp red chili-garlic chutney
  • 8 tbsp finely chopped spring onion greens


For Roti

  • All the ingredients are combined in a deep bowl and knead into a soft dough, using enough water.
  • The dough is divided into 4 equal portions and roll out each portion of the dough using a little rice flour for rolling.
  • Each roti should be cooked very lightly on a tava (griddle) and keep aside.

For chatpata rajma filling

  • Heat the oil in a non-stick pan; add the ginger, garlic, and onions and sauté on a medium flame till the onions turn translucent.
  • Add the tomatoes, turmeric powder, chili powder and coriander powder, mix well and cook on a medium flame for 4 to 5 minutes, stirring continuously.
  • Rajma, curds, coriander, and salt are added, mix them well and cook on a medium till the mixture dries up, stirring continuously.
  • Divide the filling into 4 equal portions and keep aside.

How to proceed then:

  • Place a roti on a clean, dry surface and spread 1 tsp of chilli-garlic chutney evenly over it.
  • ¼th of the chatpata rajma filling is placed in a row in the centre of the roti and spread ¼th of the curd dressing over it.
  • 2 tbsp of spring onion greens are sprinkled over it and then roll that tightly.
  • Repeat the same to make 3 more wraps.
  • A tissue paper is wrapped around each wrap and serve immediately.


Preparation Time: 10  minutes                   Servings: 7                         Cooking Time:  20 minutes


  • Poha – 1 1/2 Cup
  • Water – 5 cups
  • Potato – 2 Boiled & Mashes
  • Coriander Leaves – 2 tbsp (chopped)
  • Green Chili – 2 (chopped)
  • Red Chili Powder – 1 tsp
  • Coriander Powder – 1 tsp
  • Cumin Seeds – 1 1/2 tsp
  • Salt – 1 1/2 tsp
  • Sugar – 1/2 tsp
  • Oil – to deep fry


  • 1 1/2 cup of Poha is soaked in warm water for a minute. The water should be drained and then washed with fresh water, squeeze out a little bit of the water.
  • Take it out once the texture is mushy. Transfer it to a plate and let them sit idle for a minute or two.
  • Keep the poha in a mixing bowl, then start mashing & kneading like a dough with hands. After 2 minutes of kneading, add chopped coriander,  green chili, 2 boiled potatoes, red chili powder, coriander powder, cumin seeds, salt and a bit of sugar to balance it out.
  • Kneading again to form a smooth texture. Divide this into small portions and smooth-en them. You can form these into any shape.
  • Then, Deep fry the small portions in medium flame until golden brown and light.
  • Once they are fried, Takedown to a kitchen towel lined plate and then serve hot with garlic-coriander chutney.

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