Healthy Chex Mix

This homemade healthy Chex mix recipe is low sodium, low sugar, and great for all your munching needs! We start with a mix of Chex cereal, and add some puffed grains and seeds for a fun textural experience. Then we mix in some sweetness, herbs, and spices, along with some optional spiciness, and bake it low and slow to crisp it all up. A simple, healthy snack!

Bowl of snack mix.

Is Chex mix a healthy snack

In terms of snacks, this one certainly isn’t the worst. On the other hand, if you’ve got high blood pressure, you definitely need to be careful of mindlessly eating it. In just a half cup, traditional Chex mix has 250 mg of sodium. Again – that’s not the worst. But if you’re not paying attention and munching away, you could easily eat two, three, four, or more servings in a sitting. Now that’s a problem.

My healthy Chex mix version has only 60 mg of sodium per serving! Plus, we use a delicious blend of seeds to add fiber and protein to the mix, without the refined carbohydrates in traditional mixes (from things like pretzels and bagel chips).

How long does homemade Chex mix last

If you store it properly, this low sodium Chex mix should last up to a month.

To make sure you get the most mileage out of it, make sure you store it in an airtight container. Room temperature is fine, but if you live in a very hot and/or damp place, you might find your healthy snack mix goes stale faster. Keeping the moisture out is key.

If your homemade Chex mix does end up getting moisture in it, you can try to refresh it by baking it at 250 degrees F for 10 minutes or so. Keep an eye on it and take it out when it’s crisp again, but not burned.

Hand reaching into a bowl of Chex mix.

Healthy Chex Mix Substitutions

If you’re looking for some alternative ingredients, try some of these:

  • Use Crispix instead of Chex. Yep, it will still turn out great!
  • Try freshly popped popcorn instead of the puffed cereal for a fun change.
  • Use any nut or seed combo in place of the listed seeds. Use either small nuts or chop them so they’re smaller.
  • Do not use dry rosemary in place of fresh. But you can leave it out if you prefer.
  • Try a mixture of dried thyme and sage in place of the rosemary. One teaspoon of each should do.

Did you know this is a vegan Chex mix, too? That’s right. Just make sure you use the maple syrup instead of the honey option for a sweetener. Plus I think the maple compliments the other flavors better.

If you try this Healthy Chex Mix, tell me in the comments!

And try our other heart healthy snacks, too!

Hand reaching into a bowl of Chex mix.
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Healthy Chex Mix

A homemade healthy Chex mix that is low sodium, low sugar, and great for all your munching needs!

Course Snack
Cuisine American
Diet DiabeticDiet, GlutenFreeDiet, LowFatDiet, LowLactoseDiet, LowSaltDiet, VeganDiet, VegetarianDiet
Prep Time 5 minutes
Cook Time 1 hour
Total Time 1 hour 5 minutes
Servings 12
Calories 111 kcal
Author Laura Yautz


  • 3 cups Chex cereal any mix of varieties, gluten-free if needed
  • 1 ½ cup Puffed Rice, Corn, Millet, etc.
  • ¼ cup raw Pumpkin Seeds hulled (pepitas)
  • ¼ cup raw Sunflower Seeds hulled
  • ¼ cup Olive Oil
  • 1-2 Tbsp 100% Pure Maple Syrup or Honey
  • 2 Tbsp Fresh Rosemary minced
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Thyme
  • optional 1 tsp Chipotle Powder
  • ½ tsp Freshly Ground Pepper
  • ½ tsp Salt if needed


  1. Preheat oven to 250° F.
  2. In a large bowl, combine Chex cereal, puffed rice, pumpkin seeds, and sunflower seeds, and mix.
  3. In a smaller bowl, combine oil, maple syrup, and herbs and spices, and mix well.
  4. Drizzle the oil mixture over the dry ingredients, and stir to mix well.
  5. Divide the mixture between two parchment lined baking sheets, and spread in a single layer.
  6. Bake for 60 minutes, tossing every 15 minutes.
  7. Cool completely before storing in an airtight container.
Nutrition Facts
Healthy Chex Mix
Amount Per Serving
Calories 111 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Sodium 60mg3%
Potassium 70mg2%
Carbohydrates 10g3%
Fiber 1g4%
Sugar 2g2%
Protein 2g4%
Vitamin A 57IU1%
Vitamin C 2mg2%
Calcium 30mg3%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Bowl of snack mix. Text overlay: Healthy Rosemary Chex Mix; low sodium, low sugar, vegan option.

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