Low-FODMAP Sweet and Spicy Mixed Nuts and Seeds; Gluten-free, Dairy-free

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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 300 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 tested, a single serving should be low-FODMAP based on the ingredients

Prep time: 5 minutes

Bake time: 30 minutes

Total time: 35 minutes

Bake 300 F

Serving size about 0.75 ounce

Servings about 20


  • 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


  • 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

Comments Rating 5 (2 reviews)

6 Responses

    1. 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!

  1. 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!

    1. Caitlin,
      That sounds fantastic! Thank you so much for this feedback and we are thrilled you enjoyed the recipe. We love Friendsgiving too 🙂

  2. 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!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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