I'm also gluten (and casein) intolerant and I've been frustrated with the food situation on my rides. I can only eat so many bananas and Larabars... I need some protein and fat with my carbs!

I discovered Starkist Tuna in 3 ounce pouches. It fits easily into a jersey pocket. At the rest stop midway into my 60 mile ride I opened my pouch and had the tuna while everyone else was eating PB & J sandwiches and cookies.
Not as much fun as PB & J, but at least I felt like I had some good fuel for the rest of the ride and wasn't getting an overdose of sugars.

Don't forget a plastic fork. And maybe an individual mayo packet.

Carol