Low-Carb Crunch n' Munch Recipe

Remember that childhood snack of crunch ‘n’ munch - the butter toffee popcorn with different types of nuts is a satisfying and tasty treat. If you are following a ketogenic diet, snacks like this are unlikely to be on your list of approved things to eat.

Well, guess what? We have a version that you can enjoy without wrecking your diet!

What is the Original Crunch and Munch?

Crunch ‘n’ Munch is a name brand for buttery toffee-flavored popcorn.

Classic flavors are caramel popcorn with peanuts and buttery toffee, also with peanuts. They also have a line called Sweet Creations.

These snacks are also popped popcorn with unique flavors such as cookies and cream, brown crunch and birthday cake.

Is Popcorn Unhealthy?

Popcorn is known as a low-calorie, low-fat snack that many people enjoy. When sweeteners are added to make caramel corn or other delicious flavors, popcorn loses some of its healthiness.

If you are a person eating keto, consuming too much popcorn can throw you out of ketosis since it is relatively high in carbs. This is why our crunch nn’ munch snack does not have popcorn.

Our Low-carb Crunch ‘n’ Munch Recipe

One cup of air-popped popcorn has roughly 5 net carbs, so if you enjoy it in moderation, it does not have to impact your diet negatively. You can add a few cups of air-popped or light microwave popcorn for a delicious gourmet popcorn copycat snack.

Some of our favorite ingredients that are available on Amazon are linked for your convenience.

Total Time: 50 minutes



  1. Preheat oven to 350 °F.

  2. Prepare a baking sheet by covering it in parchment paper and set aside.

  3. Roast pecans, walnuts, almonds, and ½ cup of unsweetened coconut on the prepared baking sheet, stirring halfway through cooking.

  4. While the nuts are roasting, combine the butter, Allulose tapioca fiber and heavy whipping cream in a saucepan and heat over medium heat, stirring frequently. Once the mixture is completely melted and bubbling, add the syrup, cinnamon, and vanilla. Stir until it is smooth.

  5. Pour the roasted nuts and coconut into a large bowl. Pour the hot caramel sauce mixture on top of the roasted nuts and stir until coated well.

  6. Spread the mixture on parchment paper (do not use the hot pan!) and sprinkle the salt on top.

  7. Place the sugar-free chocolate chips and coconut oil in a small glass bowl and heat for 30 seconds in the microwave. Take the bowl out and stir well, repeatedly putting in for 10-15 seconds until the chips are melted.

  8. Once the chocolate and coconut oil are melted, drizzle them over the nut mixture.

  9. Keep the finished mixture in the fridge until fully hardened.

  10. Enjoy! Your homemade crunch ‘n munch will be sweet, salty, crunchy and delicious!

Nutritional Information

This recipe makes approximately 12 servings. Each serving is about 425 calories and 6 grams of carbohydrates.

Substitutions & Add-ins

  • If you don’t care for coconut, leave it out. You can melt butter in place of the coconut oil.

  • Add peanuts if you enjoy them!

  • Instead of sugar-free chocolate chips, try sugar-free white chocolate chips.

  • For a sweeter taste, consider adding some sugar-free brown sugar to the sweetener you are heating on the stove.