Low FODMAP Chex Mix Snack is Easy to Make
I have been recently enjoying Rice Chex cereal. It all started when our Success Team RD Vanessa Cobarrubia began helping us with our Shopping Lists and I got to thinking about the cereal aisle in the average supermarket.
Rice Chex are gluten-free, have no artificial colors or flavors, no preservatives, offer 12 g of whole grain per (their recommended) serving, and made from whole grain rice, sugar, salt and molasses; I thought, why not create a low FODMAP Chex Mix Snack for all of us?
These boxes contain a lot of cereal, so you will have plenty to eat for breakfast, out-of-hand for snacking or for full-blown recipes such as this Low FODMAP Chex Mix Snack, or for a sweet approach try our low FODMAP Muddy Buddies.
Classic Chex Mix
The classic Chex Mix recipes calls for a fair amount of garlic and onion powders along with crispy slices of bagel. I put those three ingredients aside and concentrated on the rest.
It was easy to find small low FODMAP, gluten-free pretzels. The “mixed nuts” called for could contain high(er) FODMAP nuts, so I stick with peanuts, almonds, macadamias and pecans.
I buy a can of “mixed nuts” and pick out ½ cup (70 g) of what I need, which sounds like a pain, but really isn’t and takes like 2 minutes max. The non-FODMAPers in the family can eat the other nuts, like the cashews.
One thing about the low FODMAP diet, it is so nice not to have to worry about cross-contamination from things touching one another!
The Worcestershire sauce, which gives the traditional mix its expected savory flavor, is actually low FODMAP in small portions even though it contains garlic.
This is one of those times when a low FODMAP ingredient might stump you, but it is all about the small serving sizes. Which by the way is what this snack mix is about too – stick with the ¼ cup (15 g) serving size to start and see how you do.
You might be able to eat more, but even so, as you can see above and below, ¼ cup (15 g) of this mix is a nice snacking amount!
Looking for a crunchy, high-protein snack? Check out our Roasted Chickpeas.
For another low FODMAP take on a classic snack, check out our Low FODMAP Cheddar Cheese Crackers.
Low FODMAP Chex Mix Snack
Follow our recipe for Low FODMAP Chex Mix Snack and serve at your next party. No one will know this is diet food!
Low FODMAP Serving Size Info: Makes about 6 cups (360 g); serving size ¼ cup (15 g)
- 1 1/2 tablespoons unsalted butter
- 1 1/2 teaspoons Garlic-Infused Oil, made with either vegetable or olive oil, or purchased equivalent
- 2 teaspoons Worcestershire sauce
- 1/2 teaspoon salt
- 1/8 teaspoon cayenne, optional
- 3 cups (90 g) Rice Chex
- 1/2 cup (70 g) total mixture of peanuts, almonds, macadamias, and pecans
- 1/2 cup miniature gluten-free pretzels
Position rack in middle of oven. Preheat oven to 250°F/121°C. Have a rimmed half-sheet pan handy.
Melt the butter and oil together in a large microwave safe bowl. Whisk in Worcestershire sauce, salt and cayenne, if using. Fold in cereal, nuts and pretzels until evenly coated. It will be a light coating. Scrape Chex Mix out onto rimmed sheet pan.
Bake for about 30 to 45 minutes or until lightly golden, turning once during baking. Cool pan on rack. Chex Mix is ready to eat or can be stored in an airtight container for up to 1 week at cool room temperature.
- Make sure that your cereal, nuts and pretzels are UBER fresh and crispy right out of their packages. It will make all the difference in the end result.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
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- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
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9 comments for “Low FODMAP Chex Mix Snack”
I’m confused; Monash University says that molasses are high FODMAP so I have avoided cereals that contain it. How is this a low FODMAP snack if you use cereal sweetened with molasses?
Hi Melissa- Dede is traveling today so I thought I would jump in and answer your question. We actually love this question as it gives us an opportunity to talk about Monash’s app and their green/yellow/red light system – and how to determine if there is a safe serving size that would work well in recipes – and at levels to be included in your diet. We encourage everyone to always click through each ingredient listing on the app as there is often a safe serving size noted.
For Molasses it is safe or low at 1 tsp/5 grams – and the recipe developed and the serving sizes indicated for the recipe are based on that information. We suggest a 1/4 cup serving size – which can be a nice addition next to a sandwich or soup – or cocktail. Everyone’s tolerances are different and we always encourage you work with a FODMAP experienced RDN to track your body’s reactions to specific FODMAPs. Remember, be sure to click through the entries on the app and you will find that there are quite alot of foods that when consumed in small amounts – added to salad or a sauce for instance – can help expand your diet. Be mindful of stacking – which you can read more about here. Let us know if we answered your concerns and thanks for asking!
Melissa, Robin already gave you a very thorough explanation. I will just add this: we are actually working on several articles right now about serving sizes. There are USDA serving sizes and there are the reported lab-tested serving sizes for FODMAPS, low, moderate and high, and in the end what matters is how YOU react. We use the lab tested amounts as a starting point and to develop recipes, but you are not a lab. As a unique, living breathing organism your relationship to FODMAPs and how your IBS presents itself will be unique to you. During a well structured Challenge Phase you will learn if you can tolerate 1 teaspoon of Molasses, 1/4 cup of molasses or none at all. Also, note that as an evolving science, the lab tests change and are updated. Very recently, for instance, Monash changed the entry for white sugar from 1 tablespoon to 1/4 cup. To make things more confusing, neither of the amounts actually have to do with FODMAPs, but rather “healthy eating guidelines”. We are so glad you asked your question and we look forward to helping you on your FODMAP journey.
Hi Dedé-Did you purposely avoid the Corn Chex in this recipe based on the ingredients? Thanks!
You can use corn chex
I truly appreciate all your great recipes and tips for those of us following the FODMAP diet. I’m trying to avoid the nuts. Would it be okay to add 1/2 cup of roasted chickpeas instead?
You could try. The chickpeas contain GOS, so be aware of your relationship with those FODMAPS. Nice idea instead of nuts!
The linked Worcestershire sauce says it has garlic, onions and other things. Is this a bad link?
The low FODMAP diet is not a “no” FODMAP diet. There are many condiments (and other foods) that have small amounts of high FODMAP ingredients, but if consumed at the serving size suggested are considered low FODMAP. This article explains more.