Gluten-free snacks that keep you full

Two large eggs give you about 13 grams of protein for 155 calories, and they're gluten-free as they come. Boil six on Sunday and keep them in the shell in the fridge.

Six ounces of plain low-fat Greek yogurt has about 17 grams of protein before you add anything. Half a cup of blueberries adds about 2 grams of fiber and 42 calories. Plain yogurt is the safe bet. Flavored cups and crunchy toppings are where a label check comes in.

Half a cup of 1% cottage cheese carries about 14 grams of protein for 81 calories. One trade-off: that half cup also brings about 460 mg of sodium.

Roll 3 ounces of sliced turkey breast around a stick of part-skim mozzarella. That's about 19 grams of protein. Deli turkey is also salty, at about 760 mg of sodium for 3 ounces. It's a packaged meat, so read the ingredients for added starches or flavorings.

Mix 3 ounces of light tuna with 2 tablespoons of plain Greek yogurt and a little mustard, then spoon it into romaine leaves. You get about 20 grams of protein for 100 calories, the best ratio on this list.

A cup of shelled edamame from the freezer bag has about 18 grams of protein and 8 grams of fiber. Microwave it and salt it. It's one of the easiest gluten free high protein snacks to keep on hand.

An ounce of beef jerky has about 9 grams of protein and lives happily in a desk drawer. It needs the closest label check here. Many marinades use soy sauce, and the Celiac Disease Foundation lists traditional soy sauce as a source of gluten. NIDDK also notes that FDA's gluten-free labeling rule does not cover meat and poultry regulated by USDA. Read the ingredient list, not just the front of the bag.

A medium apple with 2 tablespoons of peanut butter comes to about 8 grams of protein and 6 grams of fiber. The peanut butter is 191 of the 286 calories, so measure it once and you'll know what 2 tablespoons looks like.

A quarter cup of hummus with a cup of carrot sticks has about 7 grams of fiber. Chickpeas are naturally gluten-free, but store-bought hummus is a packaged food, so check the label.

Half a cup of cooked chickpeas roasted with a teaspoon of olive oil comes to about 7 grams of protein and 6 grams of fiber. Pat them very dry, roast at high heat until they rattle on the pan, then season.

Three cups of air-popped popcorn is about 93 calories and 3.5 grams of fiber. Plain kernels are a whole grain and gluten-free. Flavored and microwave bags are packaged foods, so read the label. Add a cheese stick for protein.

Two brown rice cakes with a third of an avocado give you 4 grams of fiber but only about 2.5 grams of protein. Top it with a sliced hard-boiled egg and you add about 6 grams. Rice cakes are packaged, so look for a gluten-free label.

Stir 2 tablespoons of chia seeds into half a cup of 2% milk and chill it overnight. You get about 8 grams of protein and 8 grams of fiber. Want meals handled too? You can build your own meal plan or pick our High Fiber Meal Plan, with at least 5 grams of fiber a meal. Our meals are made on shared equipment, so read our gluten note below first.

Mix half an ounce of almonds, half an ounce of pumpkin seeds and a tablespoon of raisins. That small handful has about 7.5 grams of protein. Store-bought mixes can include pretzels, cereal pieces or milk chocolate, so make your own from plain nuts, seeds and raisins, and check those labels too.

A medium banana with a tablespoon of almond butter comes to about 5 grams of protein and 5 grams of fiber. It's quick carbs plus a little fat, which makes it a good snack an hour before a workout.

A quarter cup of guacamole with an ounce of corn tortilla chips is about 225 calories, most of it from the chips. Corn is gluten-free, but multigrain chips can contain a wheat-based ingredient and seasoned ones can carry wheat in the flavoring. Choose plain corn chips with a gluten-free label, or dip cucumber slices instead.

Half an ounce each of 70 to 85% dark chocolate and almonds gives you a sweet snack with 3 grams of fiber. It counts as dairy-free only if the label agrees. Many dark chocolate bars contain milk or milk fat, so check the ingredients and the allergen line for both milk and wheat.

Ten large ripe olives and a cup of cucumber slices come to 67 calories. They're low in protein and the olives carry about 320 mg of sodium, so treat this as a side to a protein snack, not the whole snack.

A typical 5-gram pack of roasted seaweed has about 30 calories and 1 gram of protein, per the branded label in USDA FoodData Central. Some brands season it with soy sauce or wheat, so look for a gluten-free label.

One part-skim mozzarella stick has about 7 grams of protein. For toddlers, cut it into small pieces. Pair it with applesauce or grapes for a snack that covers protein and fruit.

Layer three-quarters of a cup of plain low-fat yogurt with half a cup of sliced strawberries. That's about 10 grams of protein. Granola is where gluten sneaks in. Use one labeled gluten-free, since NIDDK notes that cross-contact between oats and gluten grains is common.

A 4-ounce cup of unsweetened applesauce is about 47 calories with almost no protein. Since it's a packaged food, check the label, and pair it with string cheese or a hard-boiled egg for staying power.

Half an ounce of rice crackers with an ounce of cheddar has about 8 grams of protein, most of it from the cheese. Rice crackers vary. Some are seasoned with soy sauce, so look for a gluten-free label.

Wash grapes, dry them well and freeze them on a tray. A cup is about 104 calories and eats like a sorbet bite. For small kids, quarter them before freezing.

Two celery stalks with a tablespoon of peanut butter and a tablespoon of raisins come to about 4 grams of protein. Use sunflower seed butter if peanuts aren't allowed at school. Skip this one for toddlers: raw celery, raisins and peanut butter are all on CDC's list.