Recipes | Appetizers

Easy Low FODMAP Sweet & Spicy Nuts

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You Can Have Nuts on the Low FODMAP Diet

We have always loved nuts and after starting the low FODMAP diet there was a fair amount of confusion swirling around them. Are nuts low FODMAP? Are nuts high FODMAP? What’s the answer? Before we get to the specifics, rest assured that you can have portions to nibble of our Low FODMAP Sweet & Spicy Nuts.

closeup of easy low FODMAP sweet & spicy nuts


FODMAP Content of Nuts

The simple answer is that yes, you can have nuts on the low FODMAP diet. There are caveats, however, that involve the type of nut and of course, serving size amounts. Here they are, broken down:

(FYI the description of “1 handful”, is the Monash app language. Go by the weight).

Low FODMAP Amounts of Nuts

 

Almonds – 10 whole nuts (12 g)

Brazil Nuts – 10 whole nuts (40 g)

Chestnuts – 20 whole chestnuts (168 g)

Hazelnuts – 10 whole nuts (15 g)

Macadamia – 20 whole nuts (40 g)

Peanuts – 32 nuts (28 g)

Pecans – 10 pecan halves (20 g)

Pine Nuts – 1 Australian tablespoon (14 g)

Tigernuts – “1 handful” (20 g)

Walnuts – 10 walnut halves (30 g)


Easy Low FODMAP sweet & spicy nuts in a dark ceramic dish

High FODMAP Nuts

Steer clear of cashews, although activated cashews can be enjoyed in amounts of 15 whole nuts (10 g). The same amount of NON-activated are considered high FODMAP.

Pistachios, activated or not, are high FODMAP.

vertical image of easy low FODMAP sweet & Spicy nuts in a dark ceramic dish

Choose Your Nuts

So, look at the recipe itself below and you will see that I call for 2 cups (approx. 265 g) of mixed nuts. I suggest that you use a blend of low FODMAP nuts and then, when it comes time to snack, be prudent, don’t grab handfuls, and follow what you know about your own tolerance.

closeup of easy low FODMAP sweet & spicy nuts
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Easy Low FODMAP Sweet & Spicy Nuts

Our recipe for Easy Low FODMAP Sweet & Spicy Nuts is easy to make and we explain how to safely choose the right nuts to integrate into your low FODMAP diet.

Low FODMAP Serving Size Info: Makes 2 cups (approx. 265 g) of nuts; serving size depends on type of nut. Be prudent

Makes: 12 servings
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

Ingredients:

Preparation:

  1. Line a baking sheet pan with aluminum foil; set aside.
  2. Melt the butter in a 12-inch (30.5 cm) skillet, preferably nonstick, over medium heat. Add nuts and toss to coat well. Add rosemary, chipotle, paprika, Worcestershire sauce, hot sauce and cinnamon and stir to combine everything well.
  3. Continue to cook, stirring often. Do not allow them to burn, but continue to cook until glossy and the nuts have turned a rich brown and smell toasty. Taste and season with salt and pepper, stirring those in well, too.
  4. Scrape out onto pan, dividing nuts into a single layer. Allow to cool and firm up. Store in an airtight container for up to 3 days.
Course: Appetizer, Snack
Cuisine: American