Savory Spiced Nuts Snack Mix

Savory Spiced Snack MIx
Stephanie Lang, MS, RDN, CDN

Nutrition Highlights (per serving)

Calories 226
Fat 14g
Carbs 22g
Protein 5g
View All
Total Time 29 min
Prep 15 min, Cook 14 min
Servings 12 (1/2 cup each)

Here's a snack mix recipe that will have you nostalgic for childhood, but will still power you through a long day without weighing you down. Instead of using the traditional melted butter, we use neutral canola oil and bump up the flavor with a mix of spices.

Similar to the benefits of eating colorful fruits and vegetables, cooking with colorful spices like deep red paprika and vibrant yellow turmeric may also offer certain anti-cancer properties.

This recipe balances the salty-savory notes with a little sweet dried cherry. Did you know that the antioxidants in dried cherries are similar to fresh cherries? Fresh cherries have a short season in the summer, so enjoy their antioxidant benefits all year long by tossing dried cherries into snack mix or oatmeal, or using frozen cherries in smoothies

Ingredients

  • 3 cups cheerios cereal
  • 1.5 cups pretzels
  • 1/2 cup unsalted peanuts
  • 1/2 cup unsalted cashews
  • 1/2 cup unsalted almonds
  • 3/4 cup dried cherries
  • 1/4 cup canola oil
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt

Preparation

1. Heat the oven to 325F. Line a baking sheet with parchment paper and set aside.

2. Mix the cheerios, pretzels, nuts, and dried cherries in a large bowl.

3. Stir in the canola oil.

4. Mix the spices and salt together in a small bowl or cup and add to the cereal and nut mixture. Stir until everything is mixed together.

5. Dump the mixture out onto the baking sheet in an even single layer. Bake for 14 minutes, rotating the baking sheet at the midway point.

Ingredient Variations and Substitutions

Want to add an extra "cheesy" flavor to the mix? Toss in a tablespoon of nutritional yeast with the spices (1 tablespoon contains about 15 calories, 2 grams of protein, and 1 gram of fiber).

Nutritional yeast is a vegan food seasoning that looks like yellow flakes and lends a savory cheese-like flavor to foods. It is made from a dried version of the same strain of yeast bakers use to leaven bread and is a low-calorie, protein-rich product that is also fortified with B vitamins like niacin, thiamine, folic acid, B6 and B12. Try it on popcorn or stirred into pasta.

Cooking and Serving Tips

This crunchy snack is perfect for on-the-go! Store the leftovers in a mason jar or other container and take individual portions with you to work or when traveling.

Nutrition Facts
Servings: 12 (1/2 cup each)
Amount per serving  
Calories 226
% Daily Value*
Total Fat 14g 18%
Saturated Fat 2g 10%
Cholesterol 0mg 0%
Sodium 195mg 8%
Total Carbohydrate 22g 8%
Dietary Fiber 3g 11%
Total Sugars 8g  
Includes 5g Added Sugars 10%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 59mg 5%
Iron 4mg 22%
Potassium 226mg 5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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