16 Indian Snacks For A Gluten-Free Diet

Are you tired of feeling bloated or uncomfortable after snacking? Ever thought your everyday munchies could be the reason behind those uneasy gut feelings or energy crashes? To stay away from gluten due to allergies, sensitivities, or to eat cleaner, try out Indian snacks for a gluten-free diet! Some traditional, some with a modern twist—all completely gluten-free and packed with ingredients that fuel your body instead of dragging it down. Whether managing celiac disease, following a gluten-free lifestyle for better digestion, or just looking to feel lighter and healthier, these snacks are your delicious solution.

From crispy delights to quick home recipes and travel-friendly bites, we’ve got a whole range lined up to make your snacking smart, satisfying, and full of flavour. So, let’s dig in and grab these gluten-free Indian snacks that don’t just taste good—they help you feel good too!

1. What Are Gluten-Free Indian Snacks? 16 Options

2. What Are 10 Gluten-Free Foods?

3. The Final Say

4. FAQs

5. References

What Are Gluten-Free Indian Snacks? 16 Options

What Are Gluten-Free Indian Snacks

Here's a list of some traditional Indian favourites that are naturally gluten-free and suitable for different tastes:

1. Dosa

This is a light, crispy South Indian snack made using a fermented batter of rice and urad dal, completely free from gluten.

Instead of frying in excess oil, it can be prepared with just a light brushing of cold-pressed sesame or coconut oil on a non-stick or cast-iron tawa. The fermentation makes it gut-friendly, while urad dal adds protein and iron.

You can even add grated vegetables to these gluten-free diet foods, like carrot or spinach, for extra fibre and nutrients. Dosa is best served hot with coconut chutney or sambar, making it a delicious and energising snack. Always choose unpolished rice and organic dals for maximum benefit.

2. Idlis

Soft and fluffy idlis are steamed, not fried, making them a perfect low-fat, gluten-free snack.

Made from the same fermented urad dal and rice batter as dosa, idlis are easy to digest and light on the stomach. The fermentation boosts gut health, and steaming preserves all the nutrients without adding extra calories.

For a healthier twist, try using brown rice or adding grated beetroot or methi leaves into the batter. Serve idlis with fresh homemade chutneys or lightly spiced dal-based sambar to keep things wholesome and nourishing.

3. Sabudana Khichdi

This khichdi is a gluten-free comfort snack, especially popular during fasting days.

Made with soaked tapioca pearls, peanuts, green chillies, and cumin, this dish gives a great mix of carbs and plant protein. Instead of frying the sabudana, it's lightly sautéed in ghee or olive oil just enough to soften the pearls without turning greasy.

Add boiled potatoes and fresh coriander to make it more satisfying and energising. Roasted peanuts offer healthy fats and crunch, keeping you full for longer. It's ideal for mid-morning hunger or a light evening snack.

4. Poha

Poha is a gentle, light, and nourishing dish made from flattened rice, naturally gluten-free and very easy to digest.

It’s cooked by lightly steaming the soaked poha with mustard seeds, turmeric, curry leaves, and vegetables like peas, carrots, or onions. Avoid deep frying and instead use a teaspoon of heart-healthy oils like mustard or groundnut oil to sauté the ingredients.

Adding peanuts gives it a protein punch, while lemon juice adds a burst of freshness and vitamin C. This quick snack is perfect for breakfast or a midday energiser.

5. Chilla

This is a protein-rich, gluten-free pancake made using besan (gram flour) or moong dal batter, often mixed with chopped veggies, spices, and herbs. It’s cooked on a non-stick or iron pan with minimal oil, avoiding deep frying altogether. Besan provides fibre and plant-based protein, keeping you full and stable in energy.

You can enrich the batter with spinach, coriander, grated carrots, or onions for added taste and nutrition. Serve with a mint chutney or curd dip for a well-rounded snack. Chilla is quick to make and perfect for any time you crave something savoury.

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6. Murukku

Murukku, when made with healthier ingredients like rice flour and urad dal flour, can be a crispy gluten-free snack.

Instead of deep frying, try baking them or using an air fryer with minimal oil to get the same crunch. Add sesame seeds, ajwain, and a pinch of hing for flavour and digestion support.

Use rock salt or Himalayan salt and cold-pressed oils to keep it clean. Though traditionally a festive treat, this modified version can be enjoyed guilt-free as a tea-time snack. It's crunchy, tasty, and doesn’t disturb your gluten-free goals.

7. Khichu

Khichu is a steamed Gujarati snack made from rice flour, making it naturally gluten-free and light. The dough is cooked with water, cumin, green chillies, and a little oil, then steamed to make it fluffy. To keep it healthy, always use cold-pressed oils and skip any frying.

This dish is a soothing breakfast for belly fat loss, easy on digestion, and great during digestive troubles or light hunger. Drizzle a tiny bit of groundnut oil and sprinkle some sesame seeds or red chilli powder on top for added taste. It's a comforting and healthy homemade snack.

8. Upma

Upma can be turned into a gluten-free snack when made using alternatives like rice semolina (chawal suji), corn rava, or millets instead of wheat rava.

Sautéed gently in cold-pressed oil with mustard seeds, curry leaves, green chillies, and vegetables, it's a colourful and filling snack. Adding roasted peanuts or cashews gives it a boost of protein and good fats.

It's steamed and simmered rather than fried, making it easy on the stomach and heart-friendly. This version is ideal for those avoiding gluten but craving a warm, savoury dish that’s rich in texture and taste.

9. Dhokla

Dhokla is a steamed Gujarati snack made using fermented besan or rice-lentil batter, which is naturally gluten-free and very easy to digest. The steaming process ensures minimal oil use while keeping nutrients intact. The fermentation process enhances its probiotic benefits, great for gut health.

Topped with mustard seeds, sesame, and curry leaves in a light oil tempering, dhokla can be even healthier if paired with a coriander chutney or low-fat curd.

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10. Peanut Jaggery Laddu

These traditional laddus are gluten-free and made using just roasted peanuts and jaggery—two simple ingredients that pack a punch of energy and nutrients. Peanuts are high in plant protein and healthy fats.

And while jaggery is a natural sweetener that adds iron and warmth, making it perfect for cooler days or post-meal dessert. There's no need to fry anything—just roast the peanuts, grind them, mix with melted jaggery, and shape into small balls.

11. Roasted Makhana

These fox nuts are a crunchy, low-calorie, and naturally gluten-free snack that’s perfect for anytime hunger pangs. Instead of frying, they’re best dry-roasted in a pan or oven with a teaspoon of cold-pressed ghee or olive oil to bring out their light nutty flavour.

You can season these foods without calories with pink salt, turmeric, black pepper, or roasted cumin powder for added taste and digestive benefits. Makhana is rich in magnesium, calcium, and antioxidants, making it great for heart health and bone strength.

12. Curd Marinated Paneer Cubes

This protein-rich snack is made by marinating soft paneer cubes in fresh curd mixed with turmeric, roasted cumin powder, black pepper, and ginger-garlic paste.

Instead of deep frying, the cubes are grilled or air-fried until lightly golden, keeping the fat content low and digestion-friendly. Curd adds probiotics and a creamy texture, while paneer offers calcium and muscle-building protein, all without gluten.

You can also toss in bell peppers or onions to add fibre and colour to foods for post-workout recovery. It’s an energising snack ideal for post-workout or evening cravings, served hot with mint chutney or lemon wedges for that refreshing zing.

13. Foxtail Millet (Kangni) Sev

Unlike traditional sev, which is deep-fried and made from wheat-based flours, this healthier version uses foxtail millet flour—a gluten-free, fibre-rich grain.

The flour is mixed with light spices like ajwain, cumin, and a pinch of hing, then baked or air-fried instead of being dunked in oil. Foxtail millet helps regulate blood sugar, improves digestion, and keeps you full longer.

This crunchy snack pairs perfectly with tea and gives you the satisfaction of munching without the guilt of unhealthy oils or gluten. A dash of rock salt and turmeric also adds both taste and health benefits.

14. Kaju Katli With Palm Jaggery

This sweet treat turns healthy when made with just two wholesome ingredients—cashews and palm jaggery, skipping refined sugar entirely.

The cashews are ground into a fine flour, then gently cooked with melted palm jaggery until thick enough to set into smooth, melt-in-mouth katlis. Since there’s no flour or wheat involved, it’s naturally gluten-free and rich in healthy fats and plant protein.

Palm jaggery is a healthier food swap that gives it a warm, earthy sweetness while offering iron and minerals, unlike processed sugar. A hint of cardamom can enhance the flavour, and there's absolutely no need for ghee or unhealthy additions.

15. Carrot Dates Mysore Pak

A unique twist to the traditional Mysore Pak, this version skips besan and sugar to use grated carrot, ground dates, and almond flour. Everything is gently sautéed in a small amount of ghee and cooked till it comes together as a soft, fudge-like sweet.

It’s completely gluten-free and full of fibre, antioxidants, and natural sweetness from dates. Carrots add beta-carotene and a lovely colour, while almond flour boosts protein and good fats.

16. Badam Saffron Katli

This luxurious yet clean sweet treat is made using almond flour, saffron-soaked milk, and a little jaggery or date paste for sweetness.

It’s gluten-free, rich in vitamin E, and supports skin, brain, and heart health. The mixture is slow-cooked till it thickens and sets into smooth katlis without the need for ghee or flour. A few strands of saffron add a golden hue and improve digestion and immunity.

These katlis are melt-in-the-mouth soft and can be made in batches for guilt-free festive snacking. They’re perfect for when you crave something sweet yet nourishing.

Also Read: 10 Calorie-Heavy Indian Foods To Avoid For Weight Loss

What Are 10 Gluten-Free Foods?

Consider these ten gluten-free foods for a healthier choice:

Gluten-Free Food	Their Healthiness
Chickpea flour (besan)	Besan, a kitchen staple in India, is key to making tasty snacks like crispy pakoras and savoury pancakes. Packed with protein and fibre, it's a wholesome option when you can't have gluten.
Rice Flour	Rice flour is great for making traditional dishes like dosa and idlis. It gives them a light and pleasant texture while naturally being gluten-free.
Millet Flour (Jowar, Bajra, and Ragi)	Flours made from millets are versatile and used in snacks like jowar roti, bajra vadas, and ragi laddu. They are full of nutrients and have a hearty, healthy flavour.
Buckwheat	Buckwheat, though a seed, is naturally gluten-free. However, be careful with some buckwheat products as they might be made in places that also handle wheat, rye, or barley, so always check the labels.
Rice	Whole grains are important for a healthy and balanced diet, providing energy and fibre. Rice is a versatile and gluten-free grain, but sometimes it can be processed in facilities that also handle gluten, so look for gluten-free options.
Beans	Beans are high-protein vegetarian foods that are rich in amino acids and are naturally gluten-free. They contain nutrients and protein that help your body create new tissues. There are many kinds of beans to enjoy in various dishes.
Vegetables	All fresh vegetables are naturally gluten-free, including potatoes, carrots, green beans, and many others. They are best enjoyed steamed, roasted, or grilled with a little oil to maximise their benefits.
Quinoa	Quinoa is a gluten-free grain that's a great substitute for grains containing gluten. It's a whole grain packed with nutrients and has more antioxidants than other grains often used in gluten-free diets.
Fruits	All fresh fruits are naturally gluten-free. Try to eat fruits that are in season and available at your local market. Enjoy them as snacks, in salads, smoothies, or on their own.

Also Read: 10 Foods & Drinks To Reduce The Body Heat | ToneOpFit

Dietitian’s Recommendation

Indian cuisine is full of gluten-free, nutritious recipes. As an expert, I recommend choosing minimally processed foods, which are a critical part of a healthy, gluten-free diet, instead of processed and packaged gluten-free foods. It is also important to remember that "wheat-free" does not necessarily mean "gluten-free.”

Dt. Lavina Chauhan

The Final Say

Choosing Indian gluten-free snacks and sweets has many good points. Most importantly, if you can't eat gluten or have celiac, you can still enjoy tasty treats without getting sick. These gluten-free options are made carefully to taste and feel just like the regular ones. Also, eating gluten-free is now popular for people who want to be healthier. Picking gluten-free snacks and sweets can help your overall health and how your stomach feels. So, go ahead and enjoy these yummy things!

FAQs

1. What gluten-free snacks can I make?

You can make lots of tasty gluten-free snacks with rice flour or chickpea flour to make crispy treats. Veggies with dips made from yoghurt or beans are also great. Fruits and nuts are naturally gluten-free and easy to grab for a quick snack.

2. What sweets are gluten-free?

Many traditional Indian sweets made with ingredients like gram flour (besan), rice flour, or nuts are naturally gluten-free. Some types of ladoo, barfi, and halwa can be gluten-free.

3. What is a good gluten-free breakfast?

For a good gluten-free breakfast, you could have poha (made from flattened rice), upma (made with semolina, but you can find gluten-free versions), or idlis and dosas (made from rice and lentils). Eggs are also a great gluten-free breakfast option.

4. Are any snack chips gluten-free?

Yes, some snack chips are gluten-free! Look for chips made from corn, rice, or potatoes. Tortilla chips and potato chips are often gluten-free, but check the label to make sure they weren't made in a way that could add gluten.

References

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