5 Thyroid-Friendly Pantry Snacks I Always Keep on Hand

Let’s be real: Thyroid-healthy eating doesn’t have to mean cooking everything from scratch. I don’t know about you, but there are days when I’m juggling a very full plate—coaching, parenting, writing a cookbook, and managing my own health—and I just need something I can grab, trust, and feel good about.

If you’ve ever run out of time to get to the grocery store, found yourself hungry with nothing you can eat, or stared blankly into the pantry wondering what's not going to leave you bloated and inflamed for the next week, I see you, and I get it. Just because we’re eating for healing, avoiding inflammatory foods, and prioritizing our health, doesn’t mean we have hours to spend in the kitchen.

To truly thrive long-term, we need real-life solutions. The kind that work when you’re traveling, rushing to soccer practice, or just living life in a world that isn’t always accomodating to those of us who are gluten-free, dairy-free, Paleo, or (gasp!) AIP. That’s why I always keep a stash of thyroid-friendly snacks on hand—foods that are clean, portable, shelf-stable, and won’t sabotage your health goals.

Today I’m sharing 5 of my favorite pantry staples—snacks I always have stocked in my kitchen, glove box, or backpack. These are the grab-and-go bites that keep me from ending up in a drive-thru... or ordering pizza out of desperation... or going hungry at a party because there’s nothing I can eat. (Can you relate?)

If you know that feeling, I’ve got you. Scroll down to see my top 5 picks, or check out the YouTube video below where I walk you through each snack, how to enjoy it, and what I love about it.

And don’t miss this free gift! 🎁 The Thyroid-Friendly Pantry Snacks & Foods Guide. This 9-page printable PDF has 38 clean, convenient, expert-vetted products to make thyroid-healthy eating easier and less stressful.

You'll find the links, lists, and complete details below. Let’s dig in!

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My 5 Go-To Thyroid-Friendly Pantry Snacks

Here are the five packaged snacks I featured in the video—plus links to shop my faves!

1. Go Raw Sprouted Sunflower or Pumpkin Seeds

These humble but tasty seeds are one of my top pantry staples for a reason. They're packed with thyroid-supportive minerals like zinc, magnesium, and selenium, and they’re an easy, crunchy source of plant-based protein and healthy fat. This sprouted version also makes them easier to digest and makes those thyroid-supporting minerals more bioavailable.

Dietary Compliance: Gluten-free, dairy-free, Paleo

2. Jeff’s Garden Castelvetrano Olives

If you haven’t tried these yet, prepare for a life upgrade. These are the creamiest, butteriest olives on the planet, and they’re free from preservatives, dyes, and weird additives. Pair them with a handful of seeds or some sliced veggies for a quick, savory snack, or a little pre-dinner antipasto.

Dietary Compliance: Gluten-free, dairy-free, Paleo, AIP

3. Wild Planet Wild Yellowtail in Olive Oil

Forget everything you've ever known about canned fish. This wild-caught yellowtail packed in extra virgin olive oil is flaky, fresh, and absolutely delicious. It's also rich in omega-3s, protein, and lower in mercury than a lot of canned tuna. For a lazy-girl 2-minute poke bowl, I like to add a splash of coconut aminos and serve it over leftover rice or quinoa with avocado and cucumber for proof that fast food doesn’t have to be junk food.

Dietary Compliance: Gluten-free, dairy-free, Paleo, AIP

4. Paleo Valley Grass-Fed Beef Sticks

These clean, grass-fed beef sticks are shelf-stable and naturally fermented, which means they also give your gut some love. Not only are they one of the cleanest meat sticks out there, but they're one of the tastiest! No mystery ingredients, just protein and flavor. I stash them everywhere—glove box, hiking backpack, coat pocket.

Dietary Compliance: Gluten-free, dairy-free, Paleo

5. Lara Bars

These bars are my go-to when I need a snack on the sweeter side that won’t derail my health goals. Made from minimal ingredients like fruit and nuts, Lara Bars are simple, sweet, and surprisingly satisfying. Cookie Dough is my all-time favorite, but these come in several yummy flavors. 

Favorite combo: One Paleo Valley Beef Stick + one Lara Bar = hiking snack perfection.

Dietary Compliance: Gluten-free, dairy-free, Paleo

Thyroid-Friendly Pantry Snacks & Foods Guide!

The five favorites I shared in this blog post and video are just the beginning. I’ve compiled a curated list of 38 clean, convenient packaged foods that I personally use and love.

This 9-page printable PDF includes:

• Gluten-free, dairy-free, Paleo, and AIP options
• Pantry staples, grab-and-go snacks, and travel-friendly picks
• Shopping links and brand names you can trust
• My favorite dairy-free ice cream and gluten-free pizza crust 

This is the guide I wish I had when I was newly diagnosed and trying to figure out how to live gluten and dairy-free without losing my mind. Whether you're navigating a new way of eating, managing Hashimoto’s, or just looking for stress-free thyroid-friendly options, this freebie will help you feel more prepared, less overwhelmed, and ready for anything!

👉 Click here to download your free copy now

There are so many lists out there of foods thyroid patients shouldn’t eat. But what about the things we can eat? I made this guide to flip the script and give you real, everyday food options that support your body and your life.

Because here's the deal: Thyroid-healthy eating needs to be doable to move the needle, and sometimes just knowing you have go-to options on hand can make all the difference between veering off track and staying the course.

You got this, Thriver. Keep going, and know that these resources and support are here to help you thrive. 

Always cheering you on,