Loveable Lemons

  • Recipe Index
  • About
  • Contact
  • Newsletter
menu icon
go to homepage
  • Recipe Index
  • About
  • Contact
  • Newsletter
search icon
Homepage link
  • Recipe Index
  • About
  • Contact
  • Newsletter
×
Home » Appetizers and Snacks

Low FODMAP Trail Mix - The Perfect Snack

Modified: Feb 18, 2024 · Published: Dec 23, 2023 · by Venessa Mandelkow · This post may contain affiliate links · Leave a Comment

Jump to Recipe

Need the perfect on-the-go snack? Make this homemade Low FODMAP Trail Mix! It has all the flavors and textures of a trail mix without the high FODMAPs. This trail mix has nuts, seeds, dried fruit, and a little dark chocolate. Everything you love, and if you don’t love something, it is easy to customize it to something you do love. 

trail mix on a wooden board and in a mason jar.

Finding low FODMAP snacks is so tricky. Usually, you are starving and just want to eat something now. It's not a great approach when you need to be aware of high FODMAP ingredients and stacking. All the fun parts of a low FODMAP diet. The solution? Make your own snacks and be prepared for the next snack attack. 

Jump to:
  • Trail Mix Ingredients
  • How To Make Trail Mix
  • Ingredients Variations
  • Storing Trail Mix
  • Best Places To Eat Trail Mix
  • FAQs
  • Additional Low FODMAP Snack Recipes
  • Recipe

Trail Mix Ingredients

ingredients.
  • Peanuts - These legumes are perfect for a trail mix. Find a brand that does not include garlic powder or onion salt in the ingredients. Monash University has tested them to be safe 28 grams. 
  • Almonds - I like to use sliced almonds. It makes me feel like I am getting more almonds than I am actually getting. Perception is key! Monash University has tested raw, toasted almonds to be safe at 12 grams. 
  • Pecans - I like to use pecan halves for this. I know it is the opposite of my sliced almond theory. This is because pecan halves are easier to eat than chopped pecans. Monash has tested pecan halves to be safe at 20 grams.
  • Raisins - Dried fruit is usually a big no for low FODMAPers, so use them only if you can personally tolerate them. Monash has tested raisins and found them to be safe at one tablespoon. That isn't many raisins, but we will take what we can get! 
  • Cranraisins - Also known as dried cranberries. I love this ingredient! Monash has tested dried cranberries to be safe at one tablespoon. It is worth noting that craisins have been sweetened with extra sugar. If too much sugar bothers your system, leave them out. 
  • Banana Chips - Love banana chips' flavor, shape, and color! They add some bulkiness to the trail mix. Monash has tested banana chips to be safe at 30 grams.
  • Pumpkin Seeds - Also known as pepitas. I love these flavorful seeds. Grab a roasted version. Monash has tested pumpkin seeds safe at 23 grams. 
  • Sunflower Seeds - Use the hulled and roasted sunflower seeds, not the kind you see on the softball field. Monash has tested these safe at 6 grams. 
  • Dark Chocolate Chips- This is a complicated ingredient. First of all, chocolate can melt. So, it is best to leave these out if you are going camping or hiking with heat. Otherwise, they will melt and make a huge mess.
  • The second potential issue is that chocolate has lactose in it. If you are sensitive to lactose, leave these out, or use a dairy free chocolate chip option. Monash has tested dark chocolate safe at 30 grams, which is actually a lot of chocolate in this recipe.

See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.

How To Make Trail Mix

bowl filled with ingredients.

Grab a large bowl, measure spoons, and all your ingredients. Measure out each of the ingredients into the bowl. Stir with a large spoon.

mason jar with a large funnel.

Using a funnel, I love to use my canning funnel for this: pour the combined trail mix into a wide-mouth mason jar or an airtight container. Or separate them into smaller serving-sized snack zip-top bags. Also, small, single-serving, airtight containers will work. 

Ingredients Variations

So much of the low FODMAP diet depends on the individual. If you know you can tolerate something, then add it in. On the flip side, if you know an ingredient is going to cause symptoms, then take it out. Customise and modify this trail mix recipe to work for you and your diet. This recipe can be a jumping-off point. Below are some great ways I customize trail mixes for myself. 

Mini M&Ms: I love the bright pop of color and I also love M&Ms. Mini ones make me feel like I am getting more, than the traditional-sized M&Ms, but both will work. They do have lactose in them.

Gluten Free Pretzels: This ingredient takes the trail mix more into the snack zone versus the trail mix. However, it is a great option to add bulk to the trail mix, even if it is more of a snack mix. 

Cereal: Add in a bit of your favorite low FODMAP cereal. I love to add rice Chex or homemade granola. The big chunks of granola with the trail mix make for a perfect recipe mashup! Use it to top low FODMAP yogurt as a great breakfast option.

Sweet and Spicy Pecans: Make a batch of sweet and spicy pecans to level up the trail mix flavor profile.

Storing Trail Mix

Moisture and heat will ruin the trail mix. Store it in a cool, dry place in an airtight container. The trail mix will last for two weeks. Did you make a big batch? Store the trail mix in the freezer for up to 3 months. However, the freezing and thawing process may make the nuts and seeds less crunchy and the dried fruits more chewy. I would recommend just making another batch. It is relatively quick, but freezing is an option if you need it. 

Best Places To Eat Trail Mix

mason jar and wooden tray filled with trail mix.

Camping or Hiking - In situations where you need quick energy, trail mix to the rescue. Also, a snack option that doesn't require refrigeration.

Traveling - Pack a few bags of trail mix in your carry-on while traveling. You never know what foods will be available at the airports. 

Road Trips - Need I say more? This trail mix is perfect for road trips! 

Kids Sporting Events - Tournaments, games, scrimmages, double overtime. Are there any sports parents out there? You know these are perfect opportunities to skip the concession stand options and enjoy your homemade trail mix. Grab a water bottle from the concession stand so you are still supporting the boosters and the sports teams. 

​

FAQs

What are some great low FODMAP snack options?

In addition to trail mix, hard-boiled eggs are another protein-packed snack idea—also a rice cake with peanut butter or almond butter. Be sure the peanut butter does not contain high fructose corn syrup. Popcorn is another great convenient snack option. Add a clementine to the list too.

What are some FODMAP friendly nuts?

The key to eating on a low FODMAP diet is avoiding trigger foods and eating a safe serving size. Nut options include peanuts, brazil nuts, pine nuts, almonds, macadamia nuts, pecans, to name a few. Please refer to the Monash University Food App for exact portion sizes. 

Additional Low FODMAP Snack Recipes

  • Chex Mix
  • Guacamole
  • Hummus

Recipe

mason jar and wooden tray filled with trail mix.

Low FODMAP Trail Mix

5 from 2 votes
Need the perfect on-the-go snack? Make this homemade Low FODMAP Trail Mix! It has all the flavors and textures of a trail mix without the high FODMAPs.
Prep Time: 10 minutes minutes
Cook Time: 0 minutes minutes
Total Time: 10 minutes minutes
Servings: 6 Servings
Author: Venessa Mandelkow
Pin Print (email required)

Equipment

  • Large Bowl
  • Measuring Spoons & Cups

Ingredients

  • 2 Tablespoons Roasted Peanuts
  • 2 Tablespoons Sliced Almonds
  • 2 Tablespoons Pecan Halves
  • 1 Tablespoon Raisins
  • 1 Tablespoon Cranraisins
  • ¾ cup Banana Chips
  • ¼ cup Pumpkin Seeds Pepitas
  • 1 Tablespoon Sunflower Seeds
  • ¼ cup Dark Chocolate Chips
Prevent your screen from going dark

Instructions

  • In a large mixing bowl, add the peanuts, almonds, pecans, raisins, cranraisins, banana chips, pumpkin seeds, sunflower seeds, and dark chocolate chips. Stir.
  • Using a large funnel, and add the trail mix to a mason jar or an airtight container.
  • Store for up to two weeks in a cool place.

Notes

Selected ingredients are based on current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.
 

Nutrition Information

Serving: 1 ServingCalories: 827kcalCarbohydrates: 44gProtein: 25gFat: 69gSugar: 21g
Love this recipe?Tag Us @Loveable_Lemons or #loveablelemons

More Low FODMAP Appetizers and Snack Recipes

  • baking sheet with cooked waffle pizza fries.
    Easy Pizza Waffle Fries Recipe
  • quesadilla cut in half on a plate drizzles with mayo mustard sauce.
    Easy Cuban Sandwich Quesadillas
  • pizza cut into squares with a small dish of grated parmesan cheese.
    Gluten Free Cottage Cheese Pizza
  • overnight oats topped with whipped cream, mini chocolate chips and oreos.
    Cookies and Cream Overnight Oats
5 from 2 votes (2 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Writer sitting on rocks

Hello, I'm Venessa! After a diagnosis that would change how I cook and eat meals, I had to adapt my favorite recipes to be low FODMAP—turning what was once a sour lemon into something loveable. So join me on a delicious journey to falling in love with food again.

More about me →

  • platter of chicken tacos with halved avocado.
    Blackstone Chicken Tacos With Peppers
  • six slices of toast on a baking sheet with various toppings.
    Toast Toppers With Gluten Free Bread
  • slice of cornbread on blue plate topped with butter and piece of cornbread on a fork.
    Homemade Low FODMAP Cornbread
  • three jars of strawberry jam, one opened and a spoonful of jam on a plate.
    Strawberry Freezer Jam With Certo

Footer

↑ back to top

Join

  • Get Our Newsletter

Home

  • About Me
  • Privacy Policy
  • Disclaimer

Contact Us

  • Reach Out

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2025 Loveable Lemons

mason jar and wooden tray filled with trail mix.

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.