Snack Mix Makeover (Three Ways)

  • By Heather E. Wolfe, MPH, RDN, LD, NBC-HWC
Snack mix

In creating this makeover, I found three ways to substitute the original recipe’s 6 tablespoons of butter. For a lower-fat option, use olive oil. For a fat-free alternative to butter use apple juice or egg whites. Feel free to swap in some other whole grains such as popcorn or Cheerios™ in place of any of the cereals using a 1-to-1 ratio.

Makes: 12 cups, 24 servings
Serving size: ½ cup

Ingredients

  • 3 cups Corn Chex™
  • 3 cups Rice Chex™
  • 3 cups Wheat Chex™
  • 2 cups pretzels
  • 1 cup nuts (type determined by your preference)
  • Choose one of the following three ingredients:
    • 2 tablespoons olive oil, or ⅔ cup apple juice or 2 egg whites beaten until foamy.
  • 2 tablespoons Worcestershire sauce
  • ½ teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon salt (optional)

Optional seasonings that can be added to above:

  • For a cheese flavor: add 4 tablespoons Parmesan
  • For a bold flavor: add ½ teaspoon cayenne pepper, or 2 tablespoons red pepper sauce
  • For a sweet flavor: add 4 teaspoons sugar + ½ teaspoon cinnamon

Instructions

  • Preheat oven to 250° F.
  • In a large mixing bowl, mix cereals, pretzels and nuts.
  • Pick which variation you want to make your mix (oil, juice or egg).
  • In a separate small bowl combine your choice with the remaining ingredients. Add to cereal mix and stir to coat.
  • Spread in a single layer on two lightly-oiled baking sheets. Bake for 1 hour, stirring every 15 minutes.
  • Cool, then store in an air-tight container.

Nutrition (per ½-cup serving)

  • 105* Calories, 3.5g* Total Fat, 0.6g Saturated Fat, 16g Carbohydrates, 3.2g Protein, 1.5g Fiber, 200 mg sodium
  • * Add 10 calories and 1g fat per serving if using the olive oil version.
  • * Increases to 300mg with optional salt added.

Download a PDF version of this recipe.

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Heather WolfeHeather Wolfe, MPH, RDN, LD, CHC is one of the Live Well/Work Well health and wellness (Dartmouth-Hitchcock's employee wellness program) coaches specializing in nutrition.