Roasted Pumpkin Seed Snack Mix
A quick and tasty snack mix that can be tossed together and enjoyed instantly while you are on the go, no cooking required.
- Yield
- 8 Servings
- Serving size
- approx. 1/2 cup, 1/8 of recipe
- Rating
- 3.50 of 5 (6 ratings)
Food groups
- Fruit: 1/4 cups
- Protein Foods: 1/2 ounces
Ingredients
- 2 cups crispy rice or wheat cereal squares
- 1/2 cup roasted whole pumpkin seeds
- 1/3 cup slivered almonds
- 1/2 cup dried cranberries
- 1/2 cup raisins
Directions
- Wash hands with soap and water.
- Mix all ingredients together and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 137.45 |
| Total Fat | 4.59 g |
| Saturated Fat | 0.51 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 23.69 g |
| Dietary Fiber | 2.3 g |
| Total Sugars | 14.59 g |
| Added Sugars included | 6 g |
| Protein | 2.95 g |
| Calcium | 48 mg |
| Potassium | 149 mg |
| Sodium | 77.85 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 37 mg |
| Phosphorus | 79 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 0 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 1 mcg |
| Folate | 21 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 7 mg |
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Source
Recipe by: Regional Mental Health Center Cookbook — Regional Mental Health Center
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/roasted-pumpkin-seed-snack-mix. Federal works are public domain in the United States.