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Sweet and Spicy Snack Combo

Tip by Mayo Clinic staff


Replacing peanuts and pretzels with chickpeas and dried fruit increases fiber and reduces fat and sodium.

To make this plant based, do not use honey.

Number of copies

12 copies

    Healthy Carbohydrates

  1. High Fiber
  2. low fat


    2 cans (each can 15 oz) chickpeas, rinsed, drained and patted dry
    2 cups unsweetened wheat squares
  • 1 cup dried pineapple chunks
  • 1 cup raisins
  • 2 tablespoons honey
  • 2 tablespoons Worcestershire sauce
  • 1 tsp garlic powder
  • 1/2 tsp ch Yili powder

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

    Use butter flavored cooking spray. Add chickpeas to skillet and cook over medium heat, stirring frequently, until beans begin to brown, about 10 minutes. Transfer chickpeas to the prepared baking sheet. Lightly spray the beans with cooking spray. Bake, stirring frequently, until beans are crisp, about 20 minutes.

    Lightly coat a baking sheet with butter-flavored cooking spray. Put the cereal, pineapple, and raisins in the pot. Add roasted chickpeas​​. Stir well.

    Combine honey, Worcestershire sauce and spices in a large glass measuring cup. Stir well. Pour the mixture over the snack mix and toss gently. Spray the mixture again with cooking spray. Bake for about 10 to 15 minutes, stirring occasionally to prevent mixture from burning.

    Remove from oven and cool. Store in an airtight container.

    Nutrition analysis per serving

    Serving Size: 1/2 cup

      Total Fat 1 g

    • Calories 172

    • Protein 5 g
    • Cholesterol 0 mgTotal Carbohydrates 38 gDietary Fiber 5g

    • traces of monounsaturated fat
      • Saturated Fat

          1. Added sugar
          2. 3 g

      • Sodium 197 mg

  • Trans Fat
  • 0 g

  • Total Sugar
  • 21 gPotassium 244 mg

    Mayo Clinic Healthy Weight Pyramid Service

    Protein & Dairy 1/2

  • Fruit 1
  • Carbohydrates
  • 1


    • Meat and meat substitutes 1/2
    • Fruit 1
    • Starch
    • 1 1/2


      July 29, 2022




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