High Protein BBQ Corn Nuts
Crunchy, smoky, and packed with protein, these High Protein BBQ Corn Nuts are the ultimate guilt-free snack for your busy days or post-workout munching. Made from soaked and oven-baked dried hominy, this recipe uses protein powder and bold BBQ seasoning to create a healthier twist on a classic favorite. Perfectly crisp and infused with paprika and optional cayenne for a spicy kick, these baked corn nuts deliver the satisfying crunch you crave without the mess of frying. Ready in just over an hour, this high-protein recipe is perfect for meal prep and stays fresh for up to two weeks. Whether you're looking for a snack with clean ingredients or a new way to enjoy BBQ flavors, these protein-packed corn nuts are sure to become a pantry staple!
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Recipe Information
Ingredients
- 2 cups dried hominy (or large white corn kernels)
- 1 tablespoon protein powder (unflavored or lightly salted for snacks)
- 2 tablespoons olive oil
- 2 tablespoons BBQ seasoning blend
- 1 teaspoon paprika
- 0.5 teaspoon cayenne pepper (optional, for heat)
- 1 teaspoon salt
- 4 cups water
Instructions
Rinse the dried hominy thoroughly under cold water and place it in a large bowl.
Add 4 cups of water to the bowl, ensuring the hominy is completely submerged. Cover the bowl and allow the hominy to soak for at least 8 hours or overnight.
Drain the soaked hominy and pat it dry with paper towels to remove excess moisture.
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a large mixing bowl, combine the drained hominy, olive oil, and protein powder. Stir well to coat the hominy evenly.
Add the BBQ seasoning, paprika, cayenne pepper (if using), and salt to the bowl. Mix until all the kernels are evenly coated with the spice blend.
Spread the hominy in a single layer on the prepared baking sheet.
Bake in the preheated oven for 45-60 minutes, stirring every 15 minutes to ensure even cooking, until the corn nuts are golden brown and crispy.
Test a corn nut after 45 minutes to see if it's crunchy; if not, continue baking for an additional 15 minutes.
Once crispy, remove the corn nuts from the oven and allow them to cool completely on the baking sheet.
Transfer the cooled corn nuts to an airtight container for storage. They should keep for up to 2 weeks.
Nutrition Facts
Calories |
443 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 11.3 g | 15% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 693 mg | 30% | |
| Total Carbohydrate | 79.3 g | 29% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 2.1 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 47 mg | 4% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 343 mg | 7% | |
*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.
