Low FODMAP Spiced Nuts Recipe

This crunchy, glazed Low FODMAP Spiced Nuts recipe is made with pecans, walnuts, and pure maple syrup, and is ready in just 25 minutes. The sticky coating caramelizes perfectly in the oven, locking in the savory rosemary and cumin flavors without using garlic or onion. I keep a jar handy for safe, stress-free snacking anytime.

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Why This Classic Works

I used to rely on honey to bind spiced nut mixes, but switching to maple syrup was a necessary adjustment that actually improved the final texture. The syrup caramelizes slightly faster than sugar alone, creating that addictive shatter-crunch coating without becoming overly hard or sticky on the teeth.

Using a mix of pecans and walnuts ensures a rich, buttery base flavor that doesn’t require excessive oil to taste indulgent. I also learned that adding the fresh rosemary right from the start infuses the oil, while the maple syrup protects the herbs from burning in the oven.

Low FODMAP Spiced Nuts Ingredients

• 1 cup pecan halves
• 1 cup walnut halves
• 2 tablespoons pure maple syrup
• 1 tablespoon olive oil
• 1 teaspoon fresh rosemary, finely chopped
• 1/2 teaspoon ground cumin
• 1/4 teaspoon cayenne pepper (optional for heat)
• 1/2 teaspoon sea salt

How To Make Low FODMAP Spiced Nuts

1. Prep The Oven: Preheat your oven to 350°F (175°C) and line a large baking sheet with parchment paper to prevent sticking.
2. Mix The Coating: In a medium mixing bowl, whisk together the maple syrup, olive oil, chopped rosemary, cumin, cayenne pepper, and sea salt until combined.
3. Coat The Nuts: Add the pecan and walnut halves to the bowl and toss well with a spatula until every nut is evenly coated in the spiced glaze.
4. Roast The Nuts: Spread the nuts in a single, even layer on the prepared baking sheet and bake for 15-20 minutes, stirring halfway through to ensure even browning.
5. Cool Completely: Remove from the oven when the nuts are fragrant and golden, then let them cool completely on the tray to harden and crisp up.

Recipe Tips

• Watch closely: Nuts contain natural oils that can go from perfectly toasted to burnt in a matter of seconds, so stay near the oven during the last few minutes.
• Don’t crowd the pan: Spreading the nuts out ensures they roast and crisp up rather than steaming in the syrup mixture.
• Cooling is key: The nuts will feel soft and sticky when you first take them out of the oven, but they will harden significantly as they cool down.

What To Serve With Spiced Nuts

These nuts make an excellent addition to a cheese board featuring low-lactose options like aged cheddar, parmesan, or swiss cheese. They also provide a fantastic crunch when sprinkled over a simple green salad dressed with olive oil and lemon juice.

How To Store

Store the fully cooled nuts in an airtight container at room temperature for up to one week to maintain their crunch. You can freeze them for up to a month, though they may lose a little crispness after thawing.

FAQs

• Can I use almonds or cashews? Cashews are high FODMAP and should be avoided, while almonds are only safe in very small portions (around 10 nuts). Stick to walnuts, pecans, or macadamia nuts for the safest serving sizes.
• Is brown sugar low FODMAP? Yes, brown sugar is generally considered low FODMAP, but I prefer maple syrup in this recipe for the glossy finish it provides.
• Why are my nuts still sticky? If they remain tacky after cooling, they likely didn’t roast long enough to evaporate the moisture from the syrup, or the room is too humid.

Nutrition

• Calories: 185
• Total Fat: 18g
• Saturated Fat: 2g
• Cholesterol: 0mg
• Sodium: 150mg
• Total Carbohydrate: 6g
• Protein: 3g

Try More Recipes:

• Low FODMAP Salsa Recipe
• Low FODMAP Stuffed Mushrooms Recipe
• Low FODMAP Rice Cakes with Toppings Recipe