Recipes | Appetizers

Low FODMAP Chex Mix Snack

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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.

two teal glass bowls of low FODMAP Chex Mix snackRice 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.

low FODMAP Chex Mix snack in teal glass bowl

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!

serving size of low FODMAP Chex Mix snackThe 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!

low FODMAP serving size of our Chex Mix snack

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 serving size of our Chex Mix snack
4.8 from 5 votes

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 1/4 cup (15 g)

Makes: 24 servings
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Position rack in middle of oven. Preheat oven to 250°F/121°C. Have a rimmed half-sheet pan handy.
  2. 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.
  3. 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.

Tips

  • 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.
Course: Snack
Cuisine: American

Nutrition

Calories: 138kcal | Carbohydrates: 26g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Sodium: 319mg | Potassium: 53mg | Fiber: 1g | Sugar: 2g | Vitamin A: 550IU | Vitamin C: 6.6mg | Calcium: 110mg | Iron: 9.9mg

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.

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