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  • Writer's pictureKaren Graham

Spicy Nutola

Recipe developed by Karen Graham, RD, CDE

Spicy Nutola is a high-protein, low-carb snack. Watch Instagram Video @diabetesbooks


½ cup (125 mL) walnuts, raw, heaping, rough chopped

½ cup (125 mL) almonds, raw, slivered

½ cup (125 mL) pumpkin seeds (pepitas), raw, unsalted

½ cup (125 mL) sweetened coconut flakes

1 cup (250 mL) puffed wheat

¼ tsp (1 mL) salt

½ tsp (2 mL) cumin

½ tsp (2 mL) paprika

½ tsp (2 mL) chili powder

2 tbsp (30 mL) coconut oil

  1. In large bowl combine walnuts, almonds, pumpkin seeds, coconut flakes, puffed wheat, salt and spices.

  2. Place coconut oil in a large nonstick frying pan and heat at medium until oil sizzles when a drop of water is added.

  3. Add all ingredients in bowl to hot oil and toast on medium heat, keep stirring, for 1 to 2 minutes or until lightly golden. Let cool.

  4. Store in an airtight container for up to two weeks. If you want to store it longer you can keep container in fridge.


  • Short on one of the nuts or seeds in the recipe? You can use more or less of one or the other, for example, peanuts instead of walnuts.

  • No coconut oil? Instead use a vegetable oil such as canola or olive oil.

Nutrition Facts PER SERVING (2 tablespoons)

Calories 72

Carbohydrate 3 g

Fiber 1 g

Net Carbs 2 g

Protein 2 g

Fat, total 6 g

Fat, saturated 2 g

Cholesterol 0mg

Sodium 28 mg

Find many great diabetes recipes in our Diabetes Books sold at all bookstores and online.

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