Need a savoury snack idea? Whether you’re looking for a fun appetizer or munchies for game day, this easy low FODMAP snack mix has you covered!
Growing up, I was obsessed with snack mix! I loved how it took simple everyday foods like Cheerios and shredded wheat and turned them into something that felt special.
While some pieces got the axe (I still love you tiny breadsticks), this low FODMAP snack mix is packed with flavour and nostalgia! So grab the gang and settle in for a night of serious snacking!
Keep it FODMAP friendly
With a few FODMAP-friendly twists, this party classic is back on the menu! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, Cheerios. Plain Cheerios are made out of oats, which are low FODMAP in servings of 1/2 a cup (52 g) per sitting. Servings of 3/4 cups or more are high in the FODMAPs fructan and GOS.
One cup of Cheerios has roughly 5.5 grams of oats per cup. This works out to 1.1 g per serving, which is well within the recommended range.
Next up, Chex mix. I used General Mills gluten-free rice Chex for this recipe. According to Monash University, rice is low FODMAP in large servings. So we’ll fall well below the recommended range with this recipe.
We’ll also be using pretzels. If you’re in the elimination phase of the low FODMAP diet, you’ll need to use gluten-free pretzels. Don’t worry, unlike bread, they taste exactly the same!
While most snack mixes come with a mix of nuts, we’ll be sticking to peanuts. According to the Monash app, peanuts are low FODMAP in servings of 32 nuts (28 g) per sitting. Though Monash doesn’t list a maximum serving size.
We’ll be using 2 cups of peanuts total, which works out to 14 g per serving. This is well within the recommended range.
Next up, Worchestershire sauce. Monash has determined that Worcestershire sauce is low FODMAP in servings of 2 tbsp per sitting. Servings of 5 tbsp or more are high in the FODMAPs GOS and mannitol.
Our recipe calls for 3 tbsp total, which works out to 4.5 g per serving. This is well within Monash’s recommended range.
Last but not least, corn chips. According to Monash, corn chips are low FODMAP in servings of about 1/2 a cup (28 g). Servings of 8.9 cups or more are high in the FODMAPs fructan and GOS.
We’ll be using 3 cups of corn chips total, which works out to 10 g of corn chips per serving. This is well within Monash’s recommended range.
Wondering how this low FODMAP snack mix stacks up? Check out the notes below to see how many servings of each FODMAP group are in 1 cup of this recipe. You can get the full scoop on FODMAP stacking and how to avoid it here.
Lactose = 0
Fructan = 0.5
GOS = 0.3
Polyol = 0.1 (mannitol)
Pick your sidekick
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Take your low FODMAP party to the next level with this quick and eay low FODMAP snack mix!
- 3 cups toatsted oats cereal (like plain cheerios)
- 3 cups of shredded cereal (like rice chex)
- 2 cups low FODMAP pretzel sticks
- 2 cups salted peanuts nuts
- 1/2 cup butter
- 1/4 cup packed brown sugar
- 3 tbsp Worchestershire sauce
- 1 tbsp chilli powder
- 2 tsp salt
- 1/2 tsp cayenne pepper
- 3 cups low FODMAP corn chips
- Move your racks to the top and bottom thirds of your oven and preheat to 250 degrees. Line two baking sheets with parchment paper and set aside.
- Mix the crereals, pretzels and nuts in a large bowl. Set them aside.
- Combine the butter, brown sugar, Worchestershire sauce, chili powder, salt and cayenne pepper in a small microwave-safe bowl. Microwave on high in short bursts until the butter has melted, gently stirring in-between bursts to combine the ingredients.
- Pour the butter mixture over the cereal mixture and toss to coat everything evenly in butter. Then spread the mixture over the prepared baking sheets.
- Bake until the butter mixture has dried (about an hour). Shake the trays every 15 minutes to make sure the sugar doesn’t burn, and switch the trays on the racks around the 30-minute mark.
Recommended low FODMAP serving – 1 cup per sitting.
- Category: snack, appetizer
- Method: baking
- Cuisine: american
- Serving Size: 1 cup
- Calories: 240
- Sugar: 5 g
- Sodium: 464 mg
- Fat: 18 g
- Saturated Fat: 6 g
- Unsaturated Fat: 11 g
- Trans Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 3 g
- Protein: 7 g
- Cholesterol: 17 mg
Keywords: snack mix, low fodmap snack mix, gluten-free snack mix, party mix
You’ll be ready to party with this easy low FODMAP snack mix! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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