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