How To Make Healthy Trail Mix
Whether you call it trail mix or GORP, the flavor options are endless on how to make healthy trail mix! Get creative and include the ingredients you love! Trail mix can be an easy portable snack option at work or for an outdoor adventure. It is naturally higher in calories, so it is a great option to provide fuel and energy when hiking and being active! Keep it in your desk or in the car for snack emergencies.
If you are focused on fiber or protein there are certain ingredients to consider.
Trail Mix Ingredient Ideas:
Nut Options:
Hint of Salt:
- Pretzels
- Popcorn
- Seeds- Sunflower seeds, pumpkin seeds, flax seeds, sesame seeds
- Dried Edamame or Chickpeas (see roasted chickpea recipe if making homemade)
Sweet Options:
- Coconut Flakes
- Raisins, Craisins, Cranberries
- Dried Fruit- berries, mango, pineapple, cherries, apricots, banana chips
- Kashi, High Protein or Fiber Cereals
- Old-Fashioned Oats
- Cacao Nibs or Dark Chocolate Pieces
- Spices- Cinnamon, nutmeg, pumpkin pie spice
Spicy Options:
- Wasabi Peas
- Spices- Cayenne Pepper, Ginger
Other Flavor Combos:
Coco Berry Trail Mix: Almonds, raw cashews, sunflower seeds, pepitas, oven-roasted coconut chips, dried cranberries, dried blueberries and mini dark chocolate chips or cacao nibs
Easy Trail Mix: Almonds, pistachios, pumpkin seeds, goji berries and dark chocolate chips
Fall Trail Mix: Kashi Cinnamon Crisp Cereal, macadamia nuts, pistachios, pumpkin seeds, yogurt bites, and cranberries.
Tropical Trail Mix: Almonds, pecans, macadamia nuts, dried fruit of your choice (pineapple, mango or papaya), and coconut chips.
Roasted Chickpea Trail Mix: Roasted chickpeas, cashews, cranberries, dark chocolate chips, dried cherries, sunflower seeds, and dried apricots.
Sriracha Trail Mix: Sriracha Hot and Spicy Almonds, popcorn, pumpkin seeds, and dried cranberries
Trail Mix Nutrition Information:
Fiber: Fiber has several benefits including reducing your cholesterol, steadying blood sugar levels, and aiding in digestive function.
High Fiber Ingredient Examples: Nuts, seeds, high fiber cereal or granola, dried fruit, popcorn
Protein: Protein is an essential nutrient that is crucial for muscle growth and tissue repair, while enhancing the feeling of fullness.
High Protein Ingredient Examples: Nuts, seeds, high protein cereal or granola, edamame, chickpeas
Heart- Healthy Fats: Trail mix provides great sources of heart-healthy fats including poly-and monounsaturated fats. Nuts are high in omega 3 fatty acids, which are essential fats that cannot be produced by our bodies, so we need to consume them. Omega 3 fatty acids are high in HDL (good cholesterol) and offer a wide range of health benefits for your body and brain. Seeds are also a great source of monounsaturated fats, which can help reduce bad cholesterol levels and help to develop and maintain your body’s cells.
Healthy Fat Ingredient Examples: Nuts (peanuts, walnuts, hazelnuts, pistachios, almonds, etc) and seeds
Looking for other on the go snacks to prep? Try my espresso protein bites!
Co Authored by Katelyn Schwartz, B.S Dietetics and Exercise Science, Dietetic Intern
