Finding low FODMAP snacks at grocery stores can be tricky. So many have high FODMAP foods in their ingredients. Sometimes, it is best to make your own, which is precisely what I did with Low FODMAP Buffalo Chex Mix.
Unlike traditional Chex mix filled with those garlicky rye chips, RIP rye chips, garlic powder, and onion powder. This recipe uses a homemade buffalo sauce to season the Chex cereal. Add a ranch dressing spice mix, and soon you will say, garlicky rye chips who?
Chex mix is an essential snack that is great for an afternoon while watching football, on road trips, or during the holidays. Customize this Chex mix recipe as spicy or not spicy as you want. Make it your way by adding stir-ins, like M&Ms, semi-sweet chocolate chips, or candy corn. Just keep your portion sizes in check to avoid overdoing it on potential trigger foods.
Chex Mix Ingredients
Chex Cereals: Use corn chex and rice chex. If you can tolerate fructans, add in wheat Chex.
Peanuts: Roasted and salted.
Buffalo Flavored Gluten-Free Pretzels: Either flavored or not, pretzels will work. I love to amp up the flavor with the buffalo-flavored option.
Cheese Curls: I love the texture of cheese curls in the finished mix. Try flaming hot cheetos for an intense spicy option.
Cheese Crisps: These "crackers" are cheddar cheese and that is it! They have an intense cheese flavor and I love the crunch!
Buffalo Sauce: Use either homemade or your favorite buffalo sauce. It is worth noting; Franks Buffalo Sauce purchased from the grocery store has garlic powder listed in the ingredients.
Spices: All the spices found in ranch dressing, minus the garlic and onion.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash University FODMAP App at the time of publishing. As always, follow your gut and modify as needed.Jump to Recipe
How to Make Homemade Chex Mix
In a microwave-safe bowl, melt the butter. Add the buffalo sauce and spices. Stir.
In the largest bowl you own, add in the cereals and peanuts. If you do not own a large bowl, mix it in batches, five cups at a time. It is important the cereal mixture gets well coated.
Pour the melted butter and spices mixture over the cereal mixture. Stir until coated.
Place into a low temperature 200 degree F oven for an hour. Stir and rotate pans every fifteen minutes.
Once cooled, add the buffalo flavored pretzels, cheese curls, and cheese crisps and stir. Store cooled Chex mix in an airtight container.
Chex Mix Substitutions and Variations
Pretzels: Use flavored pretzels or plain. Both are delicious options.
Cheese Curls: Baked or original work. I love to use baked for a lower-calorie option.
Dairy Free Chex Mix: Instead of butter, use either vegetable oil or coconut oil. In place of buffalo sauce, which has butter in it, use a vegan buffalo sauce. Primal Kitchen makes a vegan version. Be aware both garlic and onion are listed in the ingredients in the Primal Kitchen brand.
Harvest Buffalo Chex Mix: Add candy corn into the Chex mix.
Holiday Buffalo Chex Mix: Add red and green M&Ms for a festive sweet, salty, and spicy Chex mix.
How To Store Chex Mix
It is important to cool the Chex mix completely. Any warmth will create moisture and sogginess. Once cooled, store it in an airtight container or a zip-top plastic bag. Enjoy until it starts to get stale.
Additional Low FODMAP Snacks
- Hummus with Fresh Veggies
- Guacamole with Tortilla Chips
- Ranch Dressing with Fresh Veggies
- Puppy Chow with Nutella
- Salsa with Tortilla Chips
Low FODMAP Buffalo Chex Mix
- 5 cups Corn Chex
- 5 cups Rice Chex
- 1 cup salted peanuts
- ¼ cup butter melted
- ½ cup buffalo wing sauce not hot sauce
- 2 cups gluten-free buffalo-flavored pretzels
- 2 cups gluten-free cheese curls
- 2 oz. cheddar cheese crisps
Ranch Dressing Mix:
- 1 Tablespoon dried parsley
- 2 teaspoons dried dill
- 1 teaspoon freeze dried chives
- ½ teaspoon salt
- dash or more cayenne pepper
- Preheat the oven to 200 degrees F.
- Add Chex cereals, and peanuts, to a very large bowl then set aside.
- Add Ranch Dressing Mix ingredients to a small bowl then stir to combine and set aside.
- To the melted butter, add the buffalo sauce and whisk together.
- Add the ranch dressing to the butter sauce.
- Pour the butter mixture over the cereals and stir, coating it all.
- Use two baking sheets, cover with parchment paper and spread out the coated cereal evenly between the two baking sheets.
- Bake in a preheated oven, stirring and switching racks every fifteen minutes for one hour.
- Remove from the oven. Cool to room temperature and add the pretzels, cheese curls and cheese crisps. Stir and store in an airtight container.