Heart-Healthy BBQ Corn Nuts

Crunchy, flavorful, and guilt-free, these Heart-Healthy BBQ Corn Nuts are the perfect snack for anyone seeking a satisfying bite without compromising on nutrition. Made with dried corn kernels roasted to golden perfection, this recipe swaps the traditional deep-frying for a lighter olive oil coating and a bold, smoky spice blend featuring smoked paprika, chili powder, and garlic. Perfectly crispy and packed with BBQ-inspired flavors, these corn nuts are a high-fiber, heart-friendly alternative to store-bought snacks. Ready in under an hour and easy to store, they’re ideal for road trips, lunchbox treats, or as a delicious cocktail garnish. Indulge in the ultimate crunchy snack that’s as good for your taste buds as it is for your health!

Nutriscore Rating: 36/100

Prep Time:10 mins

Cook Time:45 mins

Total Time:55 mins

Servings: 8

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

Directions

Step 1

Rinse the dried corn kernels thoroughly under cold water to remove any debris.

Step 2

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.

Step 3

After soaking, drain and rinse the corn and pat them dry with a clean kitchen towel to remove excess moisture.

Step 4

Preheat the oven to 400°F (200°C).

Step 5

In a large mixing bowl, toss the drained corn kernels with olive oil, ensuring they are evenly coated.

Step 6

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.

Step 7

Sprinkle the spice mixture over the oiled corn kernels and stir until the kernels are evenly coated with the seasoning.

Step 8

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.

Step 9

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.

Step 10

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.

Step 11

Once cooled, store in an airtight container at room temperature for up to two weeks.

Nutrition Facts

Serving size	43.4 grams (43.4g)

Amount per serving	% Daily Value*
Calories	292

Total Fat 28.60g	37%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1233mg	54%
Total Carbohydrate 8.20g	3%
Dietary Fiber 2.70g	10%
Total Sugars 0.30g
Protein 1.30g	3%

Vitamin D 0IU	0%
Calcium 33mg	3%
Iron 2mg	12%
Potassium 128mg	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.

Source of Calories

Fat: 87.1%

Protein: 1.8%

Carbs: 11.1%