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Nutrition information
Serving: 1 cup (34 grams)
Servings per recipe: 6
Calories: 101 (16 from fat)
Cholesterol: 0 milligrams
Fat: 2 grams (0 saturated fat, 0 trans fats)
Protein: 3 grams
Sodium: 264 milligrams 
Total carbohydrate: 19 grams (3 fiber, 1 sugars)

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Popcorn crunch

This easy, healthful snack is good when you're on the go or relaxing at home.


3 cups air-popped popcorn
2 cups multigrain or whole-grain pretzel sticks
1 cup toasted oat cereal
2 tablespoons low-sodium soy sauce
2 teaspoons garlic powder
1 teaspoon onion powder
1 tablespoon Worcestershire sauce
2 tablespoons melted low-calorie margarine


  1. Preheat oven to 300 degrees Fahrenheit.
  2. Mix all ingredients together in a bowl and spread out onto a nonstick baking sheet.
  3. Bake for 20 to 30 minutes until the mixture is lightly toasted, shaking the pan occasionally.
  4. Remove from the oven and let cool.
  5. Place in a large bowl to serve. Store leftovers in zip-close bags.


Source: Allina Health clinic, Holiday Cookbook, 2004; Dialog: Living with Diabetes, Volume 7, Issue 4, Fall 2006

First published: 10/16/2006
Last updated: 10/05/2012

Reviewed by: Allina Health's Patient Education Department