clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Low FODMAP Snack Mix in white bowl

Low FODMAP Snack Mix

  • Author: Amy Agur
  • Total Time: 1 hour 10 minutes
  • Yield: 14 cups 1x


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
  • 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


  1. 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.
  2. Mix the crereals, pretzels and nuts in a large bowl. Set them aside.
  3. 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.
  4. 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.
  5. 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. Once the snack mix is finished baking, stir in the corn chips and serve. 


Recommended low FODMAP serving – 1 cup per sitting.

  • Prep Time: 10
  • Cook Time: 60
  • 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