Foods Great for Making Snacks

Please check the foods levels on the food list, as they’ll provide a little more context why they’re listed here. For example, bananas vary widely – including up into the high range, but are generally well tolerated, especially when ripe. So please do your research and talk with your dietician/nutritionist first on which foods you should work with!


  • Cottage cheese
  • Unflavored yogurt
  • Cream cheese
  • Swiss cheese
  • Monterrey Jack cheese
  • Havarti
  • Provolone
  • Mozzarella
  • Cheese sticks – string cheese
  • Brie
  • White cheddar cheese
  • Goat cheese (unflavored)
  • Sour cream
  • Whisps – parmesan chips

Wheat Products

  • Crackers
  • Weet-bix
  • Granola – homemade with sal safe ingredients
  • Special K cereal
  • Melba/petite toasts
  • Baguettes, sliced
  • Sourdough
  • Pita chips
  • Clean tortilla
  • Pretzels (small and crunchy)
  • Soft pretzels
  • Bagel (plain or whole wheat)

Gluten-Free Options

  • Toasted rice cakes
  • GF Weet-bix
  • Special K Cereal (brown rice)
  • GF Pita chips
  • GF tortilla
  • Sorghum popable pop”corn”
  • GF Bagel 


  • Toasted soy nuts (edamame – the green version – is moderate)
  • Toasted garbanzo beans
  • Canned, soaked, or cooked garbanzo beans for making hummus
  • White bean Beanitos chips
  • Black bean Beanitos chips
  • Wowbutter/Soy butter

Nuts and Seeds

Try these in small amounts (less than 2 Tablespoons per day) to see how you many react.

  • Nut/seed butters: cashew, pecan, hazelnut, sunflower seed
  • Cashews (raw or roasted is fine)
  • Pecans
  • Hazelnuts
  • Sunflower seeds
  • Consider making your own Nutella: hazelnut and chocolate spread


  • Peeled pears
  • Canned pears (homemade or in syrup)
  • Golden Delicious apples, peeled
  • Pink Lady apples, peeled, have also tested fairly low
  • Bananas – choose very ripe ones, and these can vary in sals
  • Plantain chips – I’ve done ok with these. I think the Trader Joes brand uses sunflower oil.


  • Celery sticks
  • Iceberg lettuce for wraps

Meats, Eggs, and Fish

  • Clean turkey lunch meat
  • Clean ham
  • Clean Canadian Bacon
  • Canned Salmon or Tuna
  • Canned sardines or kipper
  • Cold shrimp
  • Clean bacon – precook
  • Precooked chicken
  • Pancetta and Prosciutto
  • Boiled eggs
  • Pork Rinds


  • Carob
  • Chocolate chips

Snack Ideas

This list is growing – the goal is to get to 100 – help us out by sending us your snacks!

  1. Celery sticks with Salmon Cream Dip
  2. Crackers with Salmon Cream Dip
  3. Toast with Salmon Cream Dip
  4. Lettuce wraps with Salmon Cream Dip
  5. Yogurt with pears or pear jam
  6. Yogurt with homemade granola
  7. Yogurt with Weet-bix
  8. Yogurt with Special K cereal
  9. Cottage cheese with homemade pear jam
  10. Celery sticks and cream cheese
  11. Celery sticks and Wowbutter or nut butter
  12. Apples with hard white cheeses
  13. Apple with soft cheese (goat cheese, brie)
  14. Beanitos (bean) chips with cheese melted on top
  15. Chips/crisps with sour cream
  16. Hummus with celery
  17. Hummus with bean chips
  18. Hummus with crackers
  19. Hummus with bread – Melba/petite toasts/ toasted baguette slices
  20. Hummus with pita chips
  21. Prosciutto with mozzarella wrap
  22. Pancetta with cheese and pear jam
  23. Nut mix with chocolate
  24. Lettuce wraps – cheese
  25. Lettuce wraps – lunch meat with cheese
  26. Boiled eggs
  27. Handful of roasted chickpeas or roasted soy nuts
  28. Lettuce wraps – ham, turkey or lunch meat with cheese
  29. Lettuce warps – cold chicken, green onions, and sour cream, chickpeas, beans or mung bean sprouts
  30. Lettuce wrap, canned tuna or salad, sour cream
  31. Shrimp lettuce wrap
  32. Tortilla wraps – lunch meat and cheese
  33. Popable sorghum – serve with butter and salt
  34. Nut/soy butter and jelly sandwich (use homemade pear jam)
  35. Small pretzels served with cubed white cheddar
  36. Large pretzels with homemade dippable cheese sauce (I’ll find a recipe soon to post, after testing)
  37. Keto cheese-waffle: chaffle, serve with butter
  38. Parmesan chips with cured meat (bacon or canadian bacon)
  39. Peeled apple slides (rounds), topped with nut or soy butter topped with granola.
  40. Homemade granola bars
  41. Bananas served with nut/soy butter
  42. Bananas served with nut/soy butter – rolled in granola or served with some chocolate
  43. Bagel with cream cheese
  44. Brie and petite toast (or sliced baguette) with sliced apples or pear
  45. Homemade protein granola

Grab and Go – while you’re out and traveling

  1. Potato chips made with sal-safe oils. Peeled potatoes are best
  2. Pork rinds
  3. Mozzarella sticks
  4. Boiled eggs
  5. Decaf coffee with heavy cream (keeps me full for awhile)
  6. Salmon and rice sushi/sashimi box (don’t eat the wasabi and ginger)
  7. Prosciutto with mozzarella wrap