Servings: 12Prep: 5 minsCook: 45 minsTotal: 50 mins
A Homemade Snack That’s Better Than Store-Bought
Isn’t Chex Mix so tasty? This homemade Low FODMAP version is just as delicious—and even better than the store-bought version. It’s made gluten-free using Corn Chex, Rice Chex, gluten-free pretzels, and gluten-free Worcestershire sauce.
To keep it Low FODMAP, garlic and onion powder are left out. However, if you tolerate these ingredients, you can add about a teaspoon of each to boost flavor.
A More Filling, Balanced Snack Option
This party mix includes peanuts and almonds, adding healthy fats and a bit of protein to make it more satisfying. If you’re looking to keep calories lower, you can reduce the amount of nuts.
Keep in mind that a 1–2 tablespoon portion of almonds is considered Low FODMAP, so it’s helpful to be mindful of portion sizes.
Flavor-Packed and Perfect for Any Occasion
This gluten-free party mix is loaded with Chex cereal, nuts, and pretzels, all coated in a savory Worcestershire butter sauce with a hint of smoked paprika.
It’s perfect for:
- Game day (football, basketball, and more)
- Movie nights
- Casual snacking throughout the week
This is definitely more of a “treat-style” snack—but a fun and flavorful one.
Easy to Customize Your Party Mix
One of the best parts of making your own party mix is how customizable it is. You can easily switch up the flavors depending on your preferences.
Try variations like:
- Buffalo-style party mix
- Ranch-flavored party mix
When baking, be sure to watch it closely to prevent burning. Cooking at a low temperature helps everything get crispy without overcooking.
What Ingredients Do You Need?
Chex Cereal
Use a combination of Corn Chex and Rice Chex to keep it gluten-free. If you tolerate gluten, wheat Chex can also be used.
Nuts
Peanuts, almonds, cashews, and pecans all work well. Choose your favorites or mix a few together.
Seasoning and Flavor
- Butter
- Worcestershire sauce
- Salt
- Smoked paprika
Note: Worcestershire sauce may contain small amounts of garlic powder. If you are highly sensitive, you can make a homemade version without it or adjust based on your tolerance.
Pretzels
Use gluten-free pretzels to keep the recipe gluten-free, or regular pretzels if gluten is not a concern for you.
FAQs
Is Chex Mix Low FODMAP?
Homemade Chex Mix can be Low FODMAP when made with appropriate ingredients such as Corn Chex, Rice Chex, gluten-free pretzels, and portion-controlled nuts. Store-bought versions often contain onion and garlic powder, which may trigger symptoms for some people with IBS.
Can I customize this recipe if I don't follow a Low FODMAP diet?
Yes. If you do not need to avoid FODMAPs, you can add seasonings like garlic powder, onion powder, ranch seasoning, or buffalo spices to suit your taste. Homemade snack mixes are easy to adapt while keeping the base recipe the same.
How should I store homemade party mix?
Allow the mix to cool completely before storing it in an airtight container. It will stay fresh at room temperature for about 1 week, making it a great make-ahead snack for parties or meal prep.
Can I eat this recipe during the Low FODMAP elimination phase?
Yes, when prepared with Low FODMAP ingredients and enjoyed in appropriate serving sizes. Because nuts like almonds have Low FODMAP serving limits, portion size is important. If you're unsure what serving is right for you, consult a registered dietitian trained in the Low FODMAP diet.
Gluten-Free Party Mix
This homemade Low FODMAP Chex Mix is a crunchy, savory snack made with gluten-free cereals, pretzels, and nuts tossed in a buttery Worcestershire seasoning. It's easy to make, perfect for parties or meal prep, and customizable to fit your taste and digestive needs.
Servings: 12 portionsPrep: 5 minsCook: 45 minsTotal: 50 minsDifficulty: Easy
AmericanAppetizerSnackLow FODMAPIBS-friendly recipeseasy
Ingredients
3 cups corn Chex
3 cups rice Chex
1 cup roasted peanuts
3/4 cup almonds
1 stick butter, melted
1/4 cup gluten-free Worcestershire sauce
1/2 teaspoon salt
1 teaspoon smoked paprika
2 cups gluten-free pretzel sticks
Instructions
1
Preheat the oven to 250 degrees Fahrenheit.
2
In a large bowl, toss together all ingredients except for pretzels and mix well.
3
Pour mixture onto a large sheet pan and bake for 45 minutes flipping every 15 minutes.
4
Mix in the pretzels and then cool to serve or enjoy warm.
5
Stores well in a plastic or glass container for about a week.
Nutrition Facts
Per serving
Calories
226
226
Fat
15.4g
15.4g
Carbs
18.5g
18.5g
Protein
5.3g
5.3g
Fiber
1.8g
1.8g
Sodium
302.0mg
302.0mg
Sugars
2.0g
2.0g
Sat. Fat
5.4g
5.4g
Notes
**If you can tolerate garlic and onion powder, add 1 teaspoon of each into your Chex mix.
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