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.
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