Low-FODMAP sweet and spicy mixed nuts…the perfect, amazingly addictive snack. This low-FODMAP mixed nuts recipe is super-easy, so versatile and tastes sensational. Plus, nuts are a great source of healthy fats, fiber, antioxidants and minerals. Enjoy low-FODMAP sweet and spicy nuts (or seeds) for a casual get-together, football party, movie-night or your swanky New Year’s gathering! These are a low-FODMAP crowd pleaser anytime.
I love to use the ‘sweet’ version of this low-FODMAP Sweet and Spicy Nut recipe as a topping for my low-FODMAP Zucchini Spice Cake and my low-FODMAP Moist and Delicious Carrot Cake recipes.
Browse my blog for over 500 more free low-FODMAP recipes.
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Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Sweet and Spicy Mixed Nuts and Seeds; Gluten-free, Dairy-free
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available data at posting)
Prep time: 5 minutes
Bake time: 30 minutes
Total time: 35 minutes
Bake 300 F
Serving size about 0.75 ounce
Servings about 20
Ingredients
- 1/2 cup brown sugar
- 1/2 cup white granulated sugar
Note 1: These nuts are quite thickly sugared (similar to glazed nuts or beer nuts). Consider lowering sugar content if a less thick sugar coating is desired (I suggest ¼ cup brown sugar in that case), or increase the amount of nuts by ½ cup
- 2 tsp kosher salt
- ½-1 tsp cayenne pepper or paprika
- ½ tsp ground cinnamon
- ½ tsp nutmeg
- 1 pound raw low-FODMAP mixed nuts or seeds, such as low-FODMAP peanuts, walnuts, pecans, macadamia nuts, brazil nuts, pine nuts, pumpkin seeds, sunflower seeds (minimal almonds and hazelnuts, avoid cashews and pistachios)
- 1 egg white
- 1 tablespoon water
- 1 tsp vanilla
Note 2: You can also vary the seasonings: add ½ tsp black pepper, rosemary, cumin or your other desired spices
Note 3: For only sweet flavor, remove the cayenne pepper and salt or other spices. Just add the cinnamon and nutmeg if desired. Yummy
Directions
- Preheat oven to 300 degrees F
- In one bowl, mix sugars, salt, cayenne, nutmeg and cinnamon, making sure there are no lumps; set aside
- In a second bowl beat egg white and water until frothy but not stiff
- Add vanilla to egg mixture and beat until combined
- Add nuts to egg mixture, and stir to coat evenly
- Slowly add sugar mixture to nuts and toss until evenly coated
- Spread sugared nuts in a single layer on a cookie sheet lined with parchment paper/non-stick silicone sheet/foil with cooking spray
- Bake for 30 minutes, stirring occasionally
- Remove from oven, and separate nuts as they cool
- When completely cool, pour the nuts into a bowl, breaking up any that stick together
- Store in covered container or serve immediately
- Also makes a great gift or stocking stuffer…
- Plus they are a wonderful topping for my low-FODMAP Cinnamon Spiced French Vanilla Ice Cream
- Check out over 200 more recipes on the blog!
8 Responses
I’m allergic to eggs, can you do this without?
Hi Roxanne,
Great question. Yes, you can make sweet toasted nuts without using eggs, but the texture and flavor is quite different. We haven’t tried this recipe without eggs, we aren’t sure if it would work out. Instead, you may want to try our low-FODMAP Toffee Pecan recipe. That recipe does not use eggs, and the pecans have a lovely toffee coating on them. You can use any type of nuts for both recipes. Let us know how it works for you!
Super Delicious!
I made two batches of these for a Friendsgiving and they were a huge hit! One batch was made according to the recipe and was on the sweeter side. My second batch was made with paprika, cayenne pepper, and cumin and it gave it a nice little spice kick at the end. My go-to recipe for a holiday nut mix!
Caitlin,
That sounds fantastic! Thank you so much for this feedback and we are thrilled you enjoyed the recipe. We love Friendsgiving too 🙂
So yummy!
This was absolutely delicious s d just what I was looking for in terms of snacks for long hikes and even appetizers for holiday dinners. Such a huge hit!
Katelyn,
YAY! How awesome to hear. We LOOOVE this feedback.
You may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
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Delicious - but what am I doing wrong?
These nuts are great and have not triggered any symptoms. They’re easy to make and super versatile.
However, I find that I have a very hard time getting them to break apart. Even using a silpat, the nuts seem to meld together like a brittle and adhere to the mat in clumps. Am I whisking the egg white too long? Am I not mixing enough during the bake?
Hi Ari,
Thanks for the question! I think there may too much liquid on your nuts, or you could be crowding them together. They can stick together, but there should not be excess ‘candy’ between them, like brittle. Perhaps you could add more nuts if you think your liquid has more volume than the nuts (egg size could vary, etc). Hope that helps!
Best to you and keep in touch.
~Rachel