Diabetic Cooking

Sweet & Spicy Whole Grain Snack Mix



  • 1 egg white
  • 1/4 cup sugar substitute*
  • 1 tablespoon soy sauce
  • 1/4 teaspoon ground red pepper
  • 2 cups spoon-size shredded wheat cereal
  • 2 cups wheat cereal squares
  • 2 cups unsalted mini-pretzel twists
  • 1/4 cup dry-roasted unsalted peanuts


Preheat oven to 300° F. Coat large nonstick baking pan with nonstick cooking spray; set aside.

Place egg white in large bowl; whisk until foamy. Whisk in sugar substitute, soy sauce, and red pepper.

Combine cereals, pretzels, and peanuts in medium bowl. Add to egg white mixture; toss to coat. Spread in even layer on prepared pan; bake 30 minutes, stirring every 10 minutes, until crispy. Cool completely on pan on wire rack. Store in airtight container for up to 1 week.

*Note: This recipe was tested with sucralose-based sugar substitute.

Yield: 10 servings.

Serving size: 1/2 cup snack mix.

Nutrition Facts Per Serving:
Calories: 127 calories, Carbohydrates: 24 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 0 mg, Sodium: 216 mg, Fiber: 3 g

Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.

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