Nuts are a great way to add protein and healthy fats to your trail mix. Choose unsalted and unsweetened varieties for lower sugar and sodium content.
Try to stick with raw nuts rather than pre-roasted versions that are coated in unhealthy oils. Small, dried fruits like cranberries and raisins are also great, but skip the ones that are packed in sugar.
Pumpkin Seeds
Nuts are a good choice for trail mix as they provide protein and healthy fats. They can also boost energy and help you burn calories. Choose unsalted nuts as they offer a lower amount of sodium. Peanuts, almonds, cashews, and hazelnuts all work well in trail mixes. Look for organic varieties to ensure you get more nutrients from these snacks.
Pumpkin seeds (also known as pepitas) are another great addition to trail mix recipes. They’re high in magnesium, potassium, and zinc. They’re also a good source of vitamin E, a powerful antioxidant that helps protect against chronic diseases and infections.
Sunflower seeds are another great choice for a trail mix recipe. They’re a nutritional powerhouse providing a substantial amount of vitamin E, B6, folate, and magnesium in one small serving. They’re also a good source of dietary fiber.
You can buy raw sunflower seeds, but they’re best roasted for a nuttier flavor. You can add them to granola or use them as a topping on a bowl of oatmeal.
Pistachios are a fun ingredient to include in trail mix. Technically, they’re not a nut but packed with flavor and protein and are easy to digest for sustained energy. They also provide a pop of color to any trail mix blend.
Brazil nuts are another excellent addition to a trail mix. They’re a great source of selenium which has been shown to support thyroid function and promote weight loss. They’re also high in vitamins and minerals, including copper, manganese, iron, phosphorus, and magnesium.
Freeze-dried fruit is another great option for a trail mix, adding sweet flavor and an intense texture to your snack. Dried apricots, strawberries, and cranberries are delicious options that can be bought in bulk at most grocery stores. Choose organic, unsulfured, and sugar-free versions to get the most health benefits from these dried fruits.
Sunflower Seeds
A classic trail mix ingredient that adds crunch and a little sweetness, sunflower seeds are packed with nutrients and can be found in virtually any grocery store. A great source of vitamin E and magnesium, they provide energy without any added sugar or salt. They also have a natural antioxidant, anti-inflammatory, and antibacterial properties, making them a good choice to fight against free radicals.
They’re a great source of protein, providing 5.4 grams per ounce and helping you get your daily requirement for this essential macronutrient. They’re also a great source of fiber, which can help you feel fuller for longer and prevent blood sugar spikes.
Another classic addition to any trail mix is the humble pistachio. Although technically they aren’t nuts (they’re seeds), pistachios pack in some healthy fats and up to 6 grams of protein and 3 grams of fiber into every 1/4 cup serving. They’re also rich in magnesium, vitamin E, and B vitamins.
Like cashews, pistachios are high in heart-healthy unsaturated fats that can help reduce your risk of coronary artery disease by decreasing levels of the cholesterol LDL (“bad”) and triglyceride (“bad”). They’re also a good source of magnesium, potassium, iron, zinc, copper, and manganese.
You can find a variety of trail mixes at the grocery store, but making your own is just as easy and much cheaper than buying ready-made varieties. Plus, you can control the ingredients and adjust them to suit your own tastes!
Homemade trail mix is also a great snack to take on road trips, hikes, or camping. It’s easy to keep in a backpack or car and provides plenty of energy for a day on the go!
Besides the traditional nuts and seeds, you can also include dried fruits such as raisins, cranberries, currants, or apricots. It’s important to avoid processed dried fruit because it can have a lot of added sugar and sodium.
Chia Seeds
Chia seeds are the black, brown, or white-spotted tiny seeds harvested from the Salvia hispanica plant, native to Mexico and Guatemala. They are often sold as “functional foods,” meaning they have claimed health benefits beyond their nutritional value. This is partly because they can absorb liquids, creating a gel that helps keep baked goods moist and can reduce the amount of fat needed in a recipe (they may also help with weight loss).
The small seeds contain high levels of protein, dietary fiber, minerals, vitamins, and antioxidants, making them a very nutritious food. They are a source of omega-3 fatty acids, which can help to lower cholesterol and triglycerides. They are also rich in magnesium, calcium, phosphorus, and potassium.
They are also a great source of fiber, helping to keep you fuller for longer, and can help with digestion. This makes them an excellent addition to a trail mix, where the other ingredients can provide the healthy heart-healthy fats and complex carbohydrates that you need to fuel your body.
Dried fruit is a sweet element that can be found in many trail mixes, providing an instant hit of energy. It also adds a sweet, chewy texture that contrasts with the crunchy nuts and other savory elements in a trail mix. Dried fruit is a good source of fiber, which can help to slow down the rise in blood sugars after eating and prevent those high peaks and low valleys that can lead to sugar cravings and weight gain.
If you want to make a trail mix that is packed with nutrient-rich ingredients, try combining raw nuts like pecans, walnuts, almonds, or pistachios with some seeds like pumpkin or sunflower seeds. You can then add some dried fruit or other mix-ins like dark chocolate chips, roasted chickpeas, coconut flakes, popcorn, or spices.
This easy seed mix is perfect for sprinkling on yogurt, oatmeal, smoothie bowls, or salads! It’s full of nutrients, including protein, fiber, vitamin A, and vitamin E. It’s also quick and easy to make – just combine all the ingredients in a mason jar and store.
Flax Seeds
Often forgotten, seeds pack a big nutritional punch for their small size. They contain lots of protein, iron, magnesium, and a host of vitamins and minerals. Look for raw, unsalted options. Some popular choices for trail mix are pumpkin seeds (pepitas), sunflower seeds, sesame seeds, and flax seeds.
A nutrient-dense superfood, flax seeds are packed with alpha-linolenic acid, or ALA, an omega-3 fatty acid that’s considered to be beneficial for heart health. In fact, a recent study showed that eating flax seeds can decrease high LDL cholesterol levels in the body and reduce your risk of cardiovascular disease.
Another nutrient powerhouse, pistachios are a delicious and easy addition to your trail mix. Though technically a seed, they’re chock-full of healthy fats and 6 grams of protein per 1/4 cup. Like cashews, they’re an excellent choice for trail mix because they have a neutral flavor and don’t oxidize quickly.
While many think of trail mix as a savory snack, it’s quite versatile and can be customized to suit your preferences. It’s also an excellent option for people with allergies because you can remove the nuts or choose nut-free options instead. You can also moderate your added sugars by using unsweetened or less sweet, dried fruit.
As a bonus, making your own trail mix is incredibly cost-effective. Most grocery stores carry a wide variety of ingredients, and you can mix them together to create your own unique recipe! It’s an easy, affordable, and healthy snack for kids, athletes, busy professionals, and anyone looking to add a dose of nature’s energy to their day. Plus, it’s a great late-night breastfeeding snack for moms on the go! Adapt this simple recipe to your tastes by changing the nuts or seeds, adding a little extra dried fruit, and swapping in chia or flax seeds for extra nutrition. Enjoy!
