Patient Guide to Easy Diabetic Recipes

Afternoon Snack: Nacho Popcorn

A Great Diabetic Snack to satisfy your need for crunch with only 45 calories and fewer than 10 grams of Carbs.

You know the 3 pm afternoon drop in energy, maybe accompanied by a bit of stomach growlling. 

To feed that need for a pick-me-up (that doesn't throw off your entire day), try this nacho popcorn that really fills the need with a bit of spice. 

What You Need
(makes 12 10-ounce servings)

16  cups air-popped corn (already prepared)
2 tsp garlic powder
2 tsp ground cumin
2 tsp onion powder
  butter spray or olive oil spray
2 tsp Worcestershire sauce
¼ tsp Tabasco (optional)


What You Do

  1. Preheat oven to 300°F.
  2. Spread popcorn in a large baking pan. Lightly coat with cooking spray. Toss and coat again.
  3. Mix together the garlic powder, cumin, and onion powder.
  4. Sprinkle the seasoning mix over popcorn, and toss the popcorn to get it evenly coated.
  5. Spritz popcorn with butter or oil spray; no more than 4 spritzes per cup of popcorn. 
  6. Drizzle the popcorn with Worcestershire sauce and Tabasco (if you’re using it). Toss again.
  7. Bake for 5 minutes, and then toss the popcorn.  Put it back in the oven for another 5 minutes.

Nutritional Info (per serving)

  • 45 calories (10% calories from fat)
  • 2g protein
  • 1g total fat (0 saturated fat)
  • 9g carbohydrate
  • 2g dietary fiber
  • 0 cholesterol
  • 11mg sodium

Diabetic Exchanges

½ carbohydrate (bread/starch)

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Dinner: Shepherd's Pie