Spiced Nuts

These spiced nuts are a crunchy low-FODMAP snack that uses garlic-infused oil and maple syrup to build savory-sweet flavor without onion, garlic, or honey.

Prep 10 min

Cook 20 min

Serves 12

Gluten-freeDairy-freeVegan

Ingredients

• 1 cup (140g) raw peanuts
• 1 cup (100g) raw walnut halves
• 1 cup (100g) raw pecan halves
• 1 cup (135g) raw macadamia nuts
• 2 tablespoons garlic-infused olive oil
• 1 tablespoon maple syrup (low FODMAP up to 1 tablespoon per serve; this is the whole batch)
• 1.5 teaspoons smoked paprika
• 1 teaspoon ground cumin
• 3/4 teaspoon fine salt
• Pinch of cayenne, optional
• Freshly ground black pepper

Serving note: portion each serving to about a handful (roughly 30g, or about 10 nuts). Walnuts test low around 30g, macadamias around 40g, and peanuts around 28g. Check the Monash app for current tested serving sizes, and skip cashews and pistachios, which are high FODMAP.

Instructions

Heat the oven and mix the coating

1. Heat the oven to 300F (150C) and line a rimmed baking sheet with parchment.
2. In a large bowl, whisk together the garlic-infused oil, maple syrup, smoked paprika, cumin, salt, cayenne if using, and a few grinds of black pepper.

Coat the nuts

1. Add the peanuts, walnuts, pecans, and macadamias to the bowl.
2. Toss until every nut is evenly coated in the spiced oil. Scrape the bowl so none of the maple mixture is left behind.
3. Spread the nuts in a single layer on the prepared sheet.

Roast and cool

1. Roast for 18 to 22 minutes, stirring once at the halfway mark so the maple browns evenly and does not scorch. The nuts should smell toasted and look a shade darker.
2. Watch them closely in the last 5 minutes, since nuts and maple burn quickly.
3. Cool completely on the sheet. The coating stays a little tacky when warm and crisps as it cools.

Tips & Substitutions

• Skip cashews and pistachios. Both are high FODMAP even in small amounts, so keep them out of the mix and stick to peanuts, walnuts, pecans, and macadamias.
• Adjust the heat. Leave out the cayenne for a mild, smoky snack, or add a second pinch if you want more warmth. The smoked paprika carries most of the flavor either way.
• Use one type of nut if you prefer. A single-nut batch works fine, but the tested serving size differs by nut, so measure your handful against that nut's cap.
• Keep the maple in check. Maple syrup is low FODMAP up to about 1 tablespoon per serve, and 1 tablespoon across the whole batch keeps each serving well under that. More syrup also means faster browning.
• Make fresh garlic-infused oil. Homemade or a certified store-bought oil both work. Discard any garlic solids so no fructans end up in the mix.
• Add herbs for variety. A teaspoon of chopped fresh rosemary or thyme tossed in before roasting adds a savory note without changing the FODMAP load.

Why This Works

• Garlic flavor without fructans. Garlic-infused oil carries the fat-soluble flavor compounds while the fructans, which are water-soluble, stay behind in the bulb. That gives you garlic taste with no onion or garlic bulb in the recipe.
• Nuts chosen for their profile. Peanuts, walnuts, pecans, and macadamias each test low FODMAP at a handful. Cashews and pistachios stay off the list because they are high in GOS and fructans.
• Maple instead of honey. Honey is high in excess fructose, while maple syrup is low FODMAP at a moderate serving. It gives the same sweet edge for the savory-sweet coating.
• Portion still matters. Even low-FODMAP nuts add up if you eat a large bowl, so a single handful keeps the serving within tested limits.

Storage

Store the cooled nuts in an airtight container at room temperature for up to 2 weeks. For longer storage, freeze them in a sealed bag for up to 3 months and bring to room temperature before eating. If they soften, re-crisp in a 300F (150C) oven for 5 minutes and cool again before serving. Keep to about a handful per serving even when snacking straight from the jar.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.