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Health And Medical

Sweet and spicy snack mix

By Mayo Clinic Staff

Dietitian’s tip:

Replacing peanuts and pretzels with garbanzos and dried fruit escalates the fiber and reduces the fat and sodium.

To create this plant based, omit honey.

Amount of servings

Serves 12

  1. Healthy carb
  2. High Fiber


  1. 2 cans (15 ounces each) garbanzos, rinsed, drained and patted dry
  2. 2 cups unsweetened wheat squares cereal
  3. 1 cup dried pineapple chunks
  4. 1 cup raisins
  5. 2 tablespoons honey
  6. 2 tablespoons Worcestershire sauce
  7. 1 teaspoon garlic powder
  8. 1/2 teaspoon chili powder


Heat the oven to 350 F. Lightly coat a 15 1/2-inch-by-10 1/2-inch baking sheet with butter-flavored cooking spray.

Generously spray much skillet with butter-flavored cooking spray. Add garbanzos to the skillet and cook over medium heat, stirring frequently before beans commence to brown, about 10 minutes. Transfer garbanzos to the prepared baking sheet. Spray the beans lightly with cooking spray. Bake, stirring frequently, before beans are crisp, about 20 minutes.

Lightly coat a roasting pan with butter-flavored cooking spray. Gauge the cereal, pineapple and raisins in to the pan. Add roasted garbanzos. Stir to combine evenly.

In a big glass measuring cup combine honey, Worcestershire sauce and spices. Stir to combine evenly. Pour the mixture on the snack mix and toss gently. Spray mixture again with cooking spray. Bake for approximately 10 to 15 minutes, stirring occasionally to help keep the mixture from burning.

Remove from oven and let cool. Store within an airtight container.

Nutritional analysis per portion

Meal: 1/2 cup

  • Total fat 1 g
  • Calories 172
  • Protein 5 g
  • Cholesterol 0 mg
  • Total carbohydrate 38 g
  • Fiber 5 g
  • Monounsaturated fat Trace
  • Saturated fat Trace
  • Added sugars 3 g
  • Sodium 197 mg
  • Trans fat 0 g
  • Total sugars 21 g
  • Potassium 244 mg

Mayo Clinic Healthy Weight Pyramid Servings

  • Protein and dairy 1/2
  • Fruits 1
  • Carbohydrates 1

Diabetes Meal Plan Choices

  • Meat and meat substitutes 1/2
  • Fruits 1
  • Starches 1 1/2

July 29, 2022


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