Low-FODMAP Chex Mix

Chex-Mix and Utz Cheese Balls used to be my favorite snacks. I could skip a meal and just eat a pile of one of them because I loved them so much. But, as is the story of nearly every pre-packaged food on the market, the garlic powder and/or onion powder and/or some other high-FODMAP ingredient in both products kept me from munchin’ on them.

Until now, that is.

In recent weeks, I went on the hunt for low-FODMAP ingredients I could use to make my own version of Chex Mix. Unfortunately, I’m apparently a few weeks too late for one of the ingredients – the premade gluten-free bagel chips discontinued by Glutino. But, I was not to be deterred…after all, that’s the best part of the whole mix! So, after lots of searching and thinking, I found what I needed and mastered the taste.

This recipe makes about nine cups of low-FODMAP Chex Mix (plenty for us to snack on for a few days or to make for an extra party food). Of course you can make more (or less) as needed, but I would recommend keeping your portion size at a cup or less within a 24-hour period to keep it well within low-FODMAP limits for some of the ingredients (butter, Worcestershire sauce, etc.). Hard to do…but worth it for this delicious mid-day or late-evening treat!

Utensils/appliances you’ll need:

The Bagel Chips

Like I said, this was the part that I just couldn’t leave out of my Chex Mix. However, you can if it feels like too much work for you…especially if you don’t really care about the bagel chips. (Don’t worry. I won’t tell everyone you are weird.)

Ingredients you’ll need:


  • Preheat your oven to 350 degrees.
  • While the oven is preheating, cut your bagels in half and then cut each half in half. (Normally, homemade bagel chips are made by cutting the bagel into the thin slices you see in regular Chex Mix. However, gluten-free bread tends to crumble much more easily. By toasting the bagel chunks before cutting into small pieces, you’ll keep your chips from crumbling into nothing.)
  • Lightly brush each piece with olive oil using your basting brush.
  • Place the bagel slices into the oven for 12-15 minutes, until crisp and golden brown.
  • Remove from the oven and slice into small, bite-size chunks.

The Chex Mix

After your bagel chips are ready, get started on the Chex Mix.

Ingredients you’ll need:

  • 2 cups gluten-free Rice Chex
  • 2 cups gluten-free Corn Chex
  • 2 cups gluten-free pretzels (The Snyder’s of Hanover ones are our favorite.)
  • Previously-made bagel chips
  • 1 cup cocktail peanuts
  • 4 tablespoons unsalted butter
  • 2 tablespoons gluten-free Worcestershire sauce
  • 1/2 teaspoon paprika
  • 1 teaspoon garlic oil


  • Reduce your oven heat to 250 degrees.
  • While the oven is prepping, melt your unsalted butter in the small mixing bowl; add the Worcestershire sauce, paprika, and garlic oil, and whisk until combined.
  • Add your Chex, pretzels, bagel chips, and peanuts to the larger mixing bowl. Slowly drizzle the butter mixture over the Chex mixture, gently stirring to ensure a thorough coat over the Chex mixture.
  • Pour the mixture onto your large baking sheet (previously used for the bagel chips) and place in the oven for one hour. Stir the mixture every fifteen minutes to ensure even baking.
  • Remove from the oven and let cool.

Then you are ready to snack or party or whatever you plan to do with your low-FODMAP Chex Mix. Enjoy!

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