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

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Comments Rating 5 (2 reviews)

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  1. Roxanne October 20, 2019
    • Rachel Pauls Food October 21, 2019
  2. Caitlin November 14, 2019
    • Rachel Pauls Food November 14, 2019
  3. Katelyn December 27, 2020
    • Rachel Pauls Food December 28, 2020

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