Heart-Healthy BBQ Corn Nuts
Crunchy, smoky, and irresistibly satisfying, these Heart-Healthy BBQ Corn Nuts are the perfect guilt-free snack for any occasion! Made with minimally processed dried corn kernels and oven-roasted for a lighter twist, this recipe skips the deep fryer without sacrificing texture or flavor. A savory blend of smoked paprika, garlic, onion, chili powder, and cumin creates an irresistible barbecue seasoning that is both bold and wholesome. With just 10 minutes of prep and simple pantry ingredients like olive oil and spices, you can create a high-fiber, crispy snack that’s sure to tantalize your taste buds. Perfect for sharing (or not!), this high-protein, gluten-free treat makes a delicious alternative to traditional chips or popcorn. Whether you're whipping up game-day snacks or a quick lunchbox addition, these crunchy corn nuts deliver on flavor while keeping your snacking habits heart-smart!
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Recipe Information
Ingredients
- 2 cups dried corn kernels
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon chili powder
- 0.5 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Rinse the dried corn kernels thoroughly under cold water to remove any debris.
Soak the corn kernels in a large bowl filled with water. Let them soak for 10-12 hours or overnight. This helps plump them up for roasting.
After soaking, drain and rinse the corn and pat them dry with a clean kitchen towel to remove excess moisture.
Preheat the oven to 400°F (200°C).
In a large mixing bowl, toss the drained corn kernels with olive oil, ensuring they are evenly coated.
Combine smoked paprika, onion powder, garlic powder, chili powder, ground cumin, salt, and ground black pepper in a small bowl. Mix until the spices are well blended.
Sprinkle the spice mixture over the oiled corn kernels and stir until the kernels are evenly coated with the seasoning.
Spread the seasoned corn kernels in a single layer on a baking sheet lined with parchment paper. Ensure they are spread out evenly to ensure even baking.
Bake in the preheated oven for 40-45 minutes, stirring every 15 minutes to ensure even cooking and prevent burning, until the corn kernels are golden brown and crunchy.
Remove the tray from the oven and let the corn nuts cool completely on the baking sheet. They will continue to harden and crisp up as they cool.
Once cooled, store in an airtight container at room temperature for up to two weeks.
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.6 g | 37% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1233 mg | 54% | |
| Total Carbohydrate | 8.2 g | 3% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 0.3 g | ||
| Protein | 1.3 g | 3% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 33 mg | 3% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 128 mg | 3% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
