Wednesday, 14 November 2018 14:51

Grace's Homemade Chex Mix

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Grace's Homemade Chex Mix Recipe Grace's Homemade Chex Mix Recipe

Holiday meals and holiday treats can be a minefield for someone living with Fructose Malabsorption.  We have found at our house that it is best to make our holiday favorites from scratch.  That way we can control the ingredients and; therefore, know what we are eating is a safe choice for our body.

One holiday favorite we perfected last year was “Chex Mix”.  Grace really struggles when she can’t eat what her cousins are eating-foods riddled with fructose that come in bright, shiny packages like commercially produced Chex Mix.  

It can contain malted barley syrup and corn syrup solids-additives that are not safe for Grace or anyone with Fructose Malabsorption.

Last year we decided to tackle this recipe. Grace and I were on a mission to make the best tasting “Chex Mix”, one that both she and her cousins would love.  

It took Grace and I two trips to two different grocery stores to find safe ingredients, but it was worth it. Watching her hanging with her cousins, eating the same snacks while waiting for Thanksgiving dinner to be served was worth all of the work.

Grace's Homemade Chex Mix:


  • 3 cups Corn Chex
  • 3 cups Wild Harvest Organic Wheat Squares
  • 2 cups Cheerios
  • 1 bag Glutino Pretzel Twists
  • 1 box Alessi Thin Breadsticks (broken up into pieces)
  • 6 tablespoons butter
  • 1.5 teaspoons salt
  • .75 teaspoon garlic powder
  • .5 teaspoon onion powder
  • 4 teaspoons soy sauce
  • 4 teaspoons apple cider vinegar
  • pinch cloves
  • dash hot pepper sauce


  1. Preheat oven to 250 degrees.
  2. Mix together all of the dry ingredients.
  3. Melt the butter in a separate bowl in the microwave.
  4. Add the remaining ingredients to the melted butter, stir well.
  5. Add the wet ingredients to the dry ingredients, stir well.
  6. Cook the mix for 75 minutes in a jelly roll pan or x-large glass dish, stirring it every 15 minutes.
  7. Spread the cooked mixture onto paper towels to cool.


  1. Worcestershire sauce is not safe.  It contains either corn syrup or molasses.  However, it is easy to make your own Worcestershire like sauce.  If a recipe calls for 1 tablespoon Worcestershire mix together 2 teaspoons soy sauce, 2 teaspoons apple cider vinegar, a pinch of dried cloves and a dash of hot pepper sauce.
  2. When a recipe calls for hot sauce we use Sky Valley Sriracha Sauce.  It is made with real sugar.
  3. This recipe could be a good challenge recipe if you are following the FODMAP program and are in the challenge phase.  You would want to only use the onion or garlic.  Remember to add this recipe to your food journal and write down how your gut responded. You would also need to purchase a safe beef broth.  For more information about FODMAPS link to my article: FODMAP, A Closer Look.
  4. If you are following a gluten free diet eliminate the wheat squares and thin breadsticks and substitute your favorite gluten free snacks.
  5. Everyone with Fructose Malabsorption tolerates different levels of fructose and has their own unique gut and gut voice. It is best to make a list of what feels good and what doesn’t, listen to your gut voice, and remember it is all about the daily balance. 
Read 3119 times Last modified on Wednesday, 14 November 2018 16:01