Quick Answer
Most varieties of Chex Mix Snack Mix are gluten-free. The main ingredients in classic Chex Mix are gluten-free cereals like Corn Chex, Rice Chex, and Wheat Chex. However, some flavor varieties like Chex Mix Muddy Buddies do contain gluten ingredients. It’s important to check the ingredient list for any gluten-containing ingredients when purchasing Chex Mix products.
Ingredients in Chex Mix
Chex Mix was first invented in the 1950s and originally consisted of Wheat Chex, Rice Chex, and Corn Chex cereals mixed with nuts, pretzels, and seasonings. The main Chex cereal ingredients themselves are gluten-free, since they are made from corn, rice, and wheat. However, Wheat Chex contains wheat ingredients, so it is not gluten-free.
Here are some of the most common ingredients found in Chex Mix:
- Rice Chex – Gluten-free rice cereal
- Corn Chex – Gluten-free corn cereal
- Wheat Chex – Contains gluten
- Pretzels – Gluten-free
- Nuts – Such as peanuts, almonds, cashews, walnuts – Gluten-free
- Worcestershire Sauce – Most brands contain gluten
- Soy Sauce – Most brands contain gluten
- Seasonings – Such as salt, garlic powder, onion powder – Usually gluten-free
As you can see, the core ingredients in traditional Chex Mix are gluten-free, with the exception of Wheat Chex cereal and some flavoring ingredients like Worcestershire sauce.
Gluten-Free Status of Chex Mix Varieties
General Mills, the maker of Chex Mix, offers many different flavor varieties. Here is the gluten-free status of the most common Chex Mix types:
Gluten-Free
- Chex Mix Original
- Chex Mix Nacho
- Chex Mix Traditional
- Chex Mix Hot & Spicy
- Chex Mix Zesty Salsa
- Chex Mix Xtreme Jalapeño Cheddar
These varieties are gluten-free when made with Corn Chex and Rice Chex as the cereal ingredients. They do not contain any gluten additives like wheat or soy sauce.
Not Gluten-Free
- Chex Mix Muddy Buddies
- Chex Mix Cheese Curls
- Chex Mix Peanut Butter
- Chex Mix Cinnamon Crunch
- Chex Mix Turkey & Dressing
These varieties contain gluten ingredients like wheat flour or wheat cereal. Muddy Buddies, for example, contain Wheat Chex. The Cheese Curls flavor has wheat flour in the seasoning coating.
May Contain Gluten
- Chex Mix Bold Party Blend
- Chex Mix Salsa
- Chex Mix Smart Snack Mix
These mixes sometimes contain gluten-free ingredients, and sometimes contain gluten. You need to check the label each time since the formulas vary.
Checking the Label
To know for sure if a particular Chex Mix product is gluten-free, you need to read the ingredient list on the label.
Here are some things to look for:
- Contains no wheat ingredients like wheat flour or wheat cereal
- No malt, barley, rye, triticale or oats – grains that contain gluten
- No questionable flavorings like soy sauce or Worcestershire sauce that may contain gluten
- The label specifies “gluten-free” – This confirms it has been tested
Call the company if you have any doubts about ingredients listed. General Mills has gluten-free designated production facilities and details on their manufacturing process if you wish to inquire further.
You can also search for user reviews online to see if other people have safely consumed that product. Those with celiac disease or gluten intolerance are careful to report any reactions.
Cross-Contamination Risks
Even if a Chex Mix product has gluten-free ingredients, there is still a small chance of cross-contamination during manufacturing.
Here are some things to consider:
- Manufactured on shared equipment – Most Chex cereal is produced this way
- May contain trace gluten from dust in the air or conveyor belts
- Packages label may state “may contain wheat”
- Higher risk for those extremely sensitive to trace gluten
If you have celiac disease or are highly sensitive, choose certified gluten-free Chex products that have been tested to under 10-20 ppm of gluten. General Mills states their gluten-free labeled Chex cereals test below 20 ppm.
Making Your Own Gluten-Free Chex Mix
To avoid any risk of cross-contamination, you can easily make Chex Mix from scratch at home.
Simply mix together:
- Gluten-free corn and rice cereals
- Nuts, pretzels, or gluten-free crackers
- Olive oil or butter
- Seasonings – Cajun spice, ranch seasoning, taco seasoning, etc.
Bake the mix in the oven until crispy, then let it cool. Store in an airtight container. Add any other gluten-free ingredients you enjoy.
Making homemade Chex Mix allows you to control exactly what goes into it and avoids any questioning of factory production procedures.
Homemade Gluten-Free Chex Mix Recipes
Here are some tasty sample recipes to try:
Gluten-Free Chex Party Mix
- 6 cups Rice Chex cereal
- 6 cups Corn Chex cereal
- 1 cup mixed nuts
- 1 cup pretzel sticks
- 1⁄4 cup butter, melted
- 2 Tbsp Worcestershire sauce
- 1 tsp seasoned salt
- 1⁄2 tsp garlic powder
Gluten-Free Bold Chex Mix
- 5 cups Rice Chex
- 5 cups Corn Chex
- 1 cup gluten-free pretzel sticks
- 1⁄2 cup roasted peanuts
- 6 Tbsp butter, melted
- 1 Tbsp onion powder
- 2 tsp chili powder
- 1 tsp garlic powder
- 1 tsp cumin
Gluten-Free Hot & Spicy Chex Mix
- 5 cups Rice Chex
- 5 cups Corn Chex
- 1 cup mixed nuts
- 1 cup gluten-free tortilla chips
- 1⁄4 cup butter, melted
- 1 Tbsp chili powder
- 1 tsp cayenne pepper
- 1 tsp garlic powder
- 1 tsp paprika
- 1⁄2 tsp salt
Feel free to modify them to your tastes by adding different dried fruit, seeds, spices, or nut varieties. Enjoy your homemade gluten-free snack mix!
Where to Buy Gluten-Free Chex Mix
In addition to making your own Chex Mix, here are some places to purchase pre-made gluten-free varieties:
- Grocery stores – Check gluten-free aisle for Chex brand or store brand
- Online retailers like Amazon
- Big box stores like Target and Walmart
- Natural food stores like Whole Foods or Sprouts
- Specialty gluten-free online stores
Call ahead to verify ingredients if buying from a bulk bin, especially in natural food stores where ingredients often vary.
Again, check the label carefully and research the manufacturer. General Mills, Frito Lay, and Post brand Chex Mix products labeled gluten-free tend to be widely available.
Chex Mix Nutrition Facts
Here is the nutrition breakdown for a 1 cup serving of classic gluten-free Chex Mix made with Corn and Rice Chex cereal:
| Nutrient | Amount |
|---|---|
| Calories | 260 |
| Fat | 13g |
| Carbohydrates | 31g |
| Fiber | 2g |
| Sugars | 3g |
| Protein | 5g |
| Sodium | 250mg |
The gluten-free Chex Mix provides a good amount of carbohydrates and protein. It is low in sugar, but quite high in sodium. The fat content is moderate, coming mostly from the oils and nuts. Overall, it makes for a tasty gluten-free snack in moderation.
Gluten-Free Chex Mix FAQs
Here are answers to some frequently asked questions about Chex Mix and gluten:
Is Chex gluten-free?
The Chex cereal itself is gluten-free except for Wheat Chex. Corn, rice, and other Chex cereals contain no gluten ingredients. However, some Chex Mix varieties with seasonings may contain gluten.
Is Chex Mix healthy?
Chex Mix can be a healthy gluten-free snack in moderation. It provides carbs, protein, vitamins, minerals, and fiber. But the high fat, sodium, and calories mean portion sizes should be limited, and not consumed daily.
What is in Chex Mix?
The main ingredients are Chex cereal (corn, rice, wheat), nuts, pretzels, oil or butter, and seasonings. Flavors like cajun, ranch, nacho, salsa, peanut butter, etc. are often added. Check labels for any gluten ingredients.
Is Chex gluten-free?
The Chex cereal itself is gluten-free except for Wheat Chex. Corn, rice, and other Chex cereals contain no gluten ingredients. However, some Chex Mix varieties with seasonings may contain gluten.
Can I eat Chex Mix on a gluten-free diet?
Most classic Chex Mix flavors are gluten-free, but you need to read labels carefully. Avoid any mixes with wheat ingredients or questionable flavorings that may contain gluten. Stick to verified gluten-free labeled Chex Mix products.
Is Chex Mix safe for celiacs?
Those with celiac disease need to use caution, even with gluten-free labeled Chex Mix. There is a small risk of cross-contamination during manufacturing. Opt for certified gluten-free Chex Mix that has been third-party tested for extra safety assurance.
The Bottom Line
The main varieties of Chex Mix, made with Corn and Rice Chex cereal, are gluten-free. But flavors like Muddy Buddies do contain gluten, so check the labels. Making your own Chex Mix at home is an easy way to control ingredients. With some care in selecting and reading labels, Chex Mix can be part of a gluten-free diet. It provides a delicious and nostalgic snack that most people can enjoy.
