Diabetic Cooking

Apple-Cinnamon Popcorn Crunch

Preparation time: 30 minutes. Baking time: 50 minutes. Cooling time: 30 minutes.


  • 2 cups unsweetened dried apple rings, chopped
  • 10 cups air-popped popcorn
  • 1/2 cup walnuts, chopped
  • 4 tablespoons margarine, melted (not reduced-fat margarine)
  • 1/2 teaspoon vanilla extract
  • 2 tablespoons light brown sugar
  • 1 teaspoon cinnamon


Preheat oven to 250°F. Place chopped apples in a single layer in a 9″ x 13″ baking pan and bake 20 minutes. Remove from oven and stir in popcorn and nuts. Set aside. In a small bowl, whisk together melted margarine, vanilla extract, brown sugar, and cinnamon. Drizzle evenly over popcorn mixture and toss well to coat. Bake for 30 minutes, quickly opening the oven door and stirring every 10 minutes. Watch carefully during the last 10 minutes and remove from the oven if apples begin to turn dark brown. (Apples should be crisp, but not overcooked.) Pour onto waxed paper to cool for 30 minutes. Store in an airtight container.

Yield: 11 cups.

Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 144 calories, Carbohydrates: 16 g, Protein: 2 g, Fat: 8 g, Saturated Fat: 1 g, Sodium: 59 mg, Fiber: 2 g

Exchanges per serving: 1 starch, 1 1/2 fat. Carbohydrate choices: 1.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.