Frequently asked question: “What are your go-to lectin-free snack ideas?”
Unfortunately, I’m a little boring when it comes to snacks. I generally snack on the same handful of nuts every single day and wait until dinner to unleash my inner kitchen Goddess. My daughter starts pre-school this week, so that’s all about to change. I can’t just pull things out of the fridge for snack time–like, I actually have to packthings. I’ve spent the past month developing and testing (OK, tasting) the quintessential list of lectin-free snack ideas for kids and adults, just in time for school to start!
To familiarize yourself with a lot of the ingredients I use regularly, check out my A to Z Guide to Lectin-Free Cooking and my Complete Pantry Checklist for Going Lectin-Free.
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Sliced grain-free bagels with toppings are like little compliant mini pizzas–you can make as many varieties as you want and pop them all in the oven to bake for the perfectly portioned lectin-free snack.
START WITH: Stale Grain Free Bagels
–> Get Dr. Gundry’s recipe HERE!
Start by slicing day old (at least) grain-free bagels into thin rounds (usually in half is thin enough). Brush with oil or butter, add toppings, and bake for 10 minutes at 325 degrees F.
1. Prosciutto Manchego:brush with olive oil and top with thin sliced prosciutto di Parma pieces and shredded manchego cheese. Drizzle with balsamic vinegar after baking.
2. Goat Cheese & Basil:brush with olive oil and top with crumbled goat cheese and thin-sliced basil leaves.
3. Garlic Parmesan:brush with butter and sprinkle with garlic powder and grated parmigiano-reggiano.
4.Cinnamon Sugar:brush with butter and sprinkle with cinnamon and granular sweetener.
Lectin-Free Recipes in Your Inbox
A lectin-free snack is only as good as the dip it’s paired with, amirite? Here are 5 different dip options to whip up and store in the fridge for an after-school/work snack.
1. Classic Guacamole: avocados, lime juice, cilantro, salt, & hot sauce
2. Artichoke Pesto: ricotta, artichoke hearts, fresh basil, olive oil, & grated parmigiano-reggiano
3. Cauliflower Hummus: steamed cauliflower rice, garlic, tahini, lemon juice, & cumin
4.Black Bean Hummus:pressure cooked black beans, garlic, tahini, lemon juice, & cumin
5.Fruit Dip:sour cream, sweetener, & lime juice.
–> Get all 5 dip recipesHERE.
Dippers:
- chopped veggies
- chips
- tortillas
- pickled veggies
- sliced seasonal fruit
Your lectin-free snack doesn’t have to be chewable–it can be drinkable! And just as delicious. From a quick green smoothie to a nutty, chocolaty shake, these drinks offer a refreshing break from a busy day.
START WITH: Sparkling Water
–> Get a 12-pack HERE.
1. Quick Green Smoothie:Blend 3/4 cup unsweetened vanilla coconut yogurt, 1 avocado, 1 frozen green banana, & 1/2 cup chilled sparkling water.
2. Seasonal Fruit Slushie: Blend1 cup seasonal fruit, 2 cups ice, & 1/2 cup chilled sparkling water.
3. Chocolate Nut Butter Smoothie:2 tablespoons nut butter, 2 tablespoons cocoa powder, 3/4 cup chilled coconut milk, & 1/4 cup chilled sparkling water. Blend.
Who doesn’t love pizza? Better yet, who doesn’t loveeightdifferent kinds to choose from? When you pre-bake a pizza crust without toppings, you can cut it into triangles and get eight different lectin-free snacks.
START WITH: An Almond FlourPizza Crust
–> Get a great compliant brand of pizza crust mix HERE.
Bake 1 compliant pizza crust according to package instructions. Cut into 8 wedges, load each wedge with toppings, and broil on high until toppings are heated/melted.
1.Caramelized Onion: Cream cheese and caramelized sweet onions.
2.Prosciutto: Asmall slice of triple-creme brie cheese and thin slices of prosciutto di Parma.
3.Broccoli Cheddar:Shredded goat cheddar cheese and small broccoli florets.
4. Margherita:A teaspoon of Pomi strained tomatoes, 1/2 slice buffalo mozzarella, and thin sliced basil leaves.
At long last, the lectin-free snack mix we’ve all been craving is here, and man, is it good. Start with a 4-ingredient all-purpose snack mix, and add spices or chocolate to rival any store-bought lectin bomb.
START WITH: All-Purpose Snack Mix
- 2 cups coconut flakes cereal
- 2 cups green plantain chips
- 1 cup chopped nuts
- 1 cup puffed millet
–> Get up to 50% off these ingredients at Thrive Market.
Toss with the following seasonings/oils and bake 15 minutes at 325 degrees F (all except chocolate).
1.Garlic Parmesan:Add 3/4 cup grated parmigiano-reggiano, 4 tablespoons melted French/Italian butter, and sprinkle with garlic powder before baking.
2. Red &Smoky:Add 4 tablespoons melted red palm oil and sprinkle with smoked paprika before baking.
3. Nutty Chocolate Coconut (do not bake):Melt together 1/4 cup nut butter, 1/4 cup extra dark chocolate, and 1/4 cup coconut oil. Add 3/4 cup shredded coconut and combine with snack mix. Toss in a plastic bag with 1 cup confectioner’s Swerve.
Save up to 50% on Lectin-Free Ingredients 
Read How to Go Lectin-Free on a Budget
Turn leftover tortillas into a lectin-free snack by adding fillings, folding in half, and frying in a skillet to make a quesadilla.
START WITH: Cassava Flour Tortillas
–> Get my 3-ingredient recipe HERE.
Layer toppings on a single tortilla, fold in half, and cook in an oiled skillet until browned on both sides. Cut into 4 wedges.
1.Prosciutto & Provolone:2 slices prosciutto di Parma, shredded Italian cheese, and sprinkle with dried oregano.
2.Tart Apple Cheddar:shredded goat Cheddar cheese and shredded tart apple (like Granny Smith).
3.Cinnamon Cream Cheese:spread with full fat cream cheese and sprinkle with cinnamon and sweetener.
4.Black Bean:pressure cooked black beans, mashed. Serve with hot sauce.
Chips are good on their own, but you can add even more seasonings and goodies and re-bake them to make a crunchy, delicious, lectin-free snack even crunchier and more delicious!
START WITH: Packaged Chips
–>Get up to 50% off all chips at Thrive Market.
Spread chips on a baking sheet in a single layer. Top with seasonings and bake for 10 minutes at 325 degrees F.
1. Sesame Chips:Drizzle with olive oil and sprinkle with sesame seeds.
2.Curry Chips:Drizzle with olive oil and sprinkle with curry powder.
3.Baked Nachos:Sprinkle withshredded goat cheddar and bake until cheese melts. Top with sliced scallions and hot sauce.
4.Cinnamon-Sugar:Drizzle with melted French/Italian butter and sprinkle with cinnamon and granular sweetener
When someone suggests veggie sticks as a viable lectin-free snack option, I internally groan. But then I think about nut butter, cheese, and spices and my appetite for veggies quadruples. Rather than choke down raw baby carrots or chopped jicama for the 30th day in a row, try some of these delicious ideas to make those veggies more appealing.
1.Carrot Wands:dip a carrot stick into nut butter and roll in chopped nuts.
2.Kohlrabi Moons:peel and slice kohlrabi into thin half moons, spread with nut butter and sprinkle with puffed millet.
3.Jicama Sticks:toss french-fry sliced jicama with lime juice and chopped fresh cilantro. Sprinkle with salt and chili powder.
4.Olive Cheese Sticks:Cut a piece of imported cheese into very thin sticks. Thread a pitted olive onto each cheese stick and toss with olive oil, red wine vinegar, and chopped parsley.
