Is anything in Chex Mix gluten-free?

Quick Answer

Yes, some varieties of Chex Mix are gluten-free. The Chex cereals used in Chex Mix, including Corn Chex, Rice Chex, and Wheat Chex, are gluten-free. However, some varieties of Chex Mix contain pretzels, breadcrumbs, or other gluten-containing ingredients. It’s important to read the ingredient list to confirm if a particular variety of Chex Mix is gluten-free. The Chex Mix flavors that are gluten-free include Honey Nut Chex Mix, Chocolate Chex Mix, and Turtle Chex Mix.

What is Chex Mix?

Chex Mix is a snack mix made by General Mills that contains Chex breakfast cereals mixed with pretzels, bread crumbs, nuts, spices, and other ingredients. It was introduced in 1937 and has become a popular snack food. The original Chex Mix recipe contains Wheat Chex, Corn Chex, Rice Chex, rye chips, mini bread sticks, and peanuts.

There are now many different flavors and varieties of Chex Mix available, which contain gluten-free Chex cereals as well as other gluten-containing ingredients. Some Chex Mix products are certified gluten-free, while others contain gluten.

Are the Chex cereals gluten-free?

Yes, the main Chex cereals used in Chex Mix are naturally gluten-free:

  • Corn Chex
  • Rice Chex
  • Wheat Chex*

*Wheat Chex contains wheat but is processed to remove gluten. It has been certified gluten-free by the Gluten-Free Certification Organization (GFCO).

So the Chex cereals themselves do not contain gluten. However, some varieties of Chex Mix also contain other ingredients that are not gluten-free, like breadcrumbs, pretzels, wheat flour, barley malt, etc.

Which varieties of Chex Mix are gluten-free?

Here are some Chex Mix flavors that are certified gluten-free:

  • Honey Nut Chex Mix
  • Chocolate Chex Mix
  • Turbo Chex Mix
  • Caramel Chex Mix
  • Cinnamon Chex Mix
  • Peanut Butter Chex Mix
  • Pepper Jack Chex Mix

These varieties contain gluten-free Chex cereals as the main ingredients. They do not contain any gluten sources like wheat, barley, rye or malt. Certified gluten-free products are tested to verify they contain less than 20 parts per million of gluten.

Some other Chex Mix flavors may also be gluten-free, but it depends on the specific ingredients. You need to read the label carefully.

Which Chex Mix varieties contain gluten?

Some examples of Chex Mix flavors that contain gluten include:

  • Traditional Chex Mix (contains wheat flour)
  • Cheddar Chex Mix (contains rye chips)
  • Dark Chocolate Chex Mix (contains wheat flour)
  • S’mores Chex Mix (contains graham crackers)
  • Garlic Chex Mix (contains wheat flour)

Again, it’s important to read the ingredients list, as recipes can change over time. If an ingredient contains wheat, barley, rye, malt or oats, then the product contains gluten.

Some people may wonder about Wheat Chex being gluten-free, but keep in mind it goes through processing to remove gluten. Any Chex Mix containing straight-up wheat flour or other gluten grains (besides Wheat Chex) will not be gluten-free.

What about cross-contamination risks?

Even if a particular variety of Chex Mix is certified gluten-free, there is still a possibility of cross-contamination during manufacturing on shared equipment.

People with celiac disease or severe gluten sensitivity should exercise caution, as there is no way to guarantee zero traces of gluten from cross-contact. General Mills indicates a possibility of cross-contamination for their gluten-free Chex Mix products.

For people with milder gluten sensitivity or intolerance, the amounts from cross-contamination may be minimal and tolerable. Each person needs to make their own judgment in terms of risks.

How to check if a Chex Mix is gluten-free

To verify if a certain Chex Mix is gluten-free, follow these steps:

  1. Look at the ingredients list on the packaging.
  2. Check if it contains any of the typical gluten-containing grains: wheat, barley, rye, malt, or oats.
  3. Scan for messages like “gluten-free” or symbols like the GFCO certification.
  4. Check the General Mills website, which lists their gluten-free products.
  5. If uncertain, contact their consumer support for additional details.

This analysis will confirm if that specific product is formulated to be gluten-free. However, some risk of cross-contamination in the factory remains.

Other tips for those avoiding gluten

Here are some other tips for people with celiac disease or gluten intolerance who want to enjoy Chex Mix safely:

  • Stick to Chex Mix flavors clearly labeled as gluten-free.
  • Check labels and ingredients lists carefully every time, as recipes can change.
  • Be aware of cross-contamination risks and your own sensitivity levels.
  • Enjoy gluten-free Chex Mix as a snack in moderation, as part of a balanced diet.
  • Try making homemade gluten-free Chex Mix with certified gluten-free ingredients.
  • Contact the manufacturer if you have any doubt about the gluten-free status.

Making informed choices and double-checking labels allows those avoiding gluten to enjoy flavors like Chocolate Chex Mix, Caramel Chex Mix, and Honey Nut Chex Mix. With care and awareness, Chex Mix can be a gluten-free-friendly snack.

Nutrition Facts for Gluten-Free Chex Mixes

Here is a nutrition comparison of some popular gluten-free Chex Mix varieties:

Chex Mix Type Serving Size Calories Total Fat (g) Carbs (g) Protein (g)
Honey Nut Chex Mix 1 cup (29 g) 140 6 22 3
Chocolate Chex Mix 1 cup (28 g) 130 3.5 24 2
Turbo Chex Mix 1 cup (30 g) 110 1.5 24 3

The gluten-free Chex Mixes provide 130-140 calories per serving, mostly from carbs. They make a tasty gluten-free snack high in carbs and low in protein. Those on a gluten-free diet should consume them in moderation alongside other healthy foods.


Many varieties of Chex Mix are gluten-free, but some traditional recipes do contain sources of gluten. The key is to read the ingredients lists and labels carefully, and stick to certified gluten-free versions like Honey Nut or Chocolate Chex Mix. There is still some risk of cross-contamination that sensitive individuals should consider. Overall, enjoying Chex Mix gluten-free takes some extra care and awareness – but it provides a delicious snacking option for those avoiding gluten.

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