Low carb and Keto Crunch’n Munch is a tasty mix of nuts and caramel with only 2g net carbs per serving.
I’ve been missing caramel corn on this low carb diet of mine.
Like the kettle corn that you get at the fair. Or even good old Crunch’n Munch.
I still have this Crunch’n Munch commercial from the 1980’s kicking around in my subconscious. (above)
It’s this annoying kid in overalls who is bellyaching that everybody keeps stealing his precious Crunch’n Munch. This kid is just as whiney about caramel corn as I am, now that I think about it. All I lack is the overalls and the bowl cut.
Well no more sulking.
Today I came up with a caramel corn substitute for the next time I’m feeling the need for Crunch’n Munch. Instead of popcorn, it’s got healthy pecans, walnuts, almonds and coconut flakes. And it’s covered in a delicious sugar free caramel coating. It’s really good.
Ok, time for me to don my overalls and get back to crunch’n and munch’n. Chow!
Low Carb Keto Caramel Coconut Crunch’n Munch
Low Carb Crunch’n Munch is a tasty mix of nuts and caramel with only 2g net carbs per serving.
- Prep Time: 10
- Cook Time: 25
- Total Time: 35 minutes
- Yield: 4 cups 1x
- Category: Snack
- Cuisine: American
Ingredients
- cooking spray
- 1 1/4 cups pecans
- 1 cup walnuts
- 1/2 cup unsweetened flaked coconut
- 1/4 cup sliced almonds
- 3 tablespoons heavy whipping cream
- 2 tablespoons Swerve or equivalent granulated sweetener
- 2 1/2 tablespoons butter, divided
- 1/4 cup sugar free pancake syrup
- 1/2 teaspoon cinnamon
- 1/2 teaspoon vanilla extract
- 1/8 teaspoon salt
Instructions
1. Preheat oven to 350 degrees F and cover a cookie sheet with parchment paper. Spray with cooking spray.
2. Roast pecans, walnuts, almonds and coconut flakes in the oven for 5 minutes, stirring halfway through. Remove from the oven but keep the oven heat on.
3. In a medium sized sauce pan, combine sweetener, pancake syrup, heavy whipping cream and 1 1/2 tablespoons of the butter . Cook over medium heat, stirring constantly until it turns a deep golden brown, 6-8 minutes.
4. Add in the remaining butter, cinnamon, salt and vanilla and stir well to melt and combine.
5. Pour the roasted nuts and coconut mixture into the pan and stir until well coated.
6. Spread mixture back onto the parchment covered cookie sheet and sprinkle salt on top. Separate the pieces into clumps.
7. Bake for 12-15 minutes at 350 degrees F. Check in at minute 12 to make sure it isn’t burning.
7. Allow to cool and dry out on the counter.
Nutrition
- Serving Size: 1/4 cup
- Calories: 166
- Fat: 29
- Carbohydrates: 6
- Fiber: 4
- Protein: 5
Keywords: Low Carb Crunch'n Munch, Keto Crunch'n Munch, Sugar-Free Crunch'n Munch
If you liked this nut mix, then you might like my recipes for Honey Roasted Peanuts, Spicy and Sweet Cashews or Candied Pecans.
I’ve included links to the specialty ingredients used in this recipe. You should know that these are Amazon Associates links, so I’ll receive a small commission if you buy something.
Jillian says
January 16, 2019 at 2:19 pmEveryone that has tried this has LOVED it! My husband is addicted to it. I made a batch on Saturday and have made 4 more batches since… and it’s Wednesday. It is so so good!
EmilyKrill says
January 16, 2019 at 2:24 pmYay! Thanks so much for letting me know. You made my day.
Rhonda says
December 12, 2018 at 9:59 pmLooks so good. Is there a syrup that you recommend?
EmilyKrill says
December 12, 2018 at 10:06 pmI just use the sugar-free pancake syrup that you find with the other pancake syrups. I use this generic brand called “Essentials”.
Sallie Smith says
December 1, 2018 at 1:52 pmOMG! I should have made a double batch!! So glad to have such a tasty snack!
EmilyKrill says
December 1, 2018 at 1:56 pmSo glad you liked the crunch’n munch. It’s one of my favorite snacks.
Harry says
October 25, 2018 at 2:47 pmI used to love this stuff when I was a kid.
★★★★★
EmilyKrill says
October 25, 2018 at 9:39 pmSo did I!
Roye says
June 15, 2018 at 12:25 pmThis looks wonderful I’d like to try it……but is there a Print Button anywhere? I can’t see it.
Thank you,
Emily says
June 15, 2018 at 3:10 pmSo glad you want to try it! I’m sorry that I don’t have a print button available. The best way to get a paper copy is to cut and paste the recipe into a text document and print that out. I’ve listed a simple to copy version of the recipe below. Sorry for the hassle!
Low Carb Keto Caramel Coconut Crunch’n Munch
Ingredients
cooking spray
1 1/4 cups pecans
1 cup walnuts
1/2 cup unsweetened coconut flakes
1/4 cup sliced almonds
3 tablespoons heavy whipping cream
2 tablespoons Swerve or equivalent granulated sweetener
2 1/2 tablespoons butter, divided
1/4 cup sugar free pancake syrup
1/2 teaspoon cinnamon
1/2 teaspoon vanilla extract
1/8 teaspoon salt
Instructions
1. Preheat oven to 350 degrees F and cover a cookie sheet with parchment paper. Spray with cooking spray.
Roast pecans, walnuts, almonds and coconut flakes in the oven for 5 minutes, stirring halfway through. Remove from the oven but keep the oven heat on.
In a medium sized sauce pan, combine sweetener, pancake syrup, heavy whipping cream and 1 1/2 tablespoons of the butter . Cook over medium heat, stirring constantly until it turns a deep golden brown, 6-8 minutes.
Add in the remaining butter, cinnamon, salt and vanilla and stir well to melt and combine.
Pour the roasted nuts and coconut mixture into the pan and stir until well coated.
Spread mixture back onto the parchment covered cookie sheet and sprinkle salt on top. Separate the pieces into clumps.
Bake for 12-15 minutes at 350 degrees F. Check in at minute 12 to make sure it isn’t burning.
Allow to cool and dry out on the counter.
SERVINGS: 16 YIELD: 4 CUPS
PREP TIME: 10 MIN COOK TIME: 25 MIN
NUTRITIONAL INFO: Serving size: 1/4 cup Calories 166 Total Fat 29g Protein 5g Carbs 6g Fiber 4g Net Carbs 2g