5 Best Healthy Trail Mixes in 2024

3 weeks ago

47 10 minutes read

What Is Trail Mix?

Before we get into the nitty-gritty of healthy trail mix recipes, let’s define what we’re talking about. At its core, trail mix is a snack that combines nuts, seeds, dried fruits, and sometimes chocolate or other sweet treats. The exact ingredients can vary widely, but the goal is always the same: to provide a balanced mix of protein, healthy fats, fiber, and complex carbohydrates that will give you sustained energy on the go.

The beauty of trail mix is its versatility. You can customize it to your taste preferences, dietary needs, and what you have on hand in your pantry. Don’t like raisins? Swap them out for dried cranberries or apricots. Need a nut-free option? Use seeds like pumpkin or sunflower instead. The possibilities are endless!

One thing to keep in mind is that trail mix is a calorie-dense food, meaning a small amount packs a big punch in terms of energy. A typical serving size is about 1/4 to 1/3 cup, or a small handful. While the healthy fats and fiber in trail mix can help you feel full and satisfied, it’s still easy to overdo it if you’re mindlessly munching. Aim to savor your trail mix slowly and mindfully as a snack between meals or during periods of prolonged activity.

What Are The Benefits Of Eating Trail Mix?

So why choose trail mix as a snack? Turns out, this humble hiker’s food has some pretty impressive health benefits. Here are just a few reasons to reach for a handful of healthy trail mix:

1. Provides Nutrients and Energy

The nuts and seeds in trail mix are nutritional powerhouses. They’re rich in vitamins and minerals like vitamin E, magnesium, zinc, and selenium, which are important for everything from immune function to brain health. Nuts and seeds are also great sources of protein and healthy unsaturated fats, which help keep you feeling full and energized.

Dried fruits bring antioxidants, fiber, and natural sweetness to the mix. While they do contain concentrated sugars, the fiber helps slow down their absorption and prevent blood sugar spikes. Just be sure to choose unsweetened or naturally sweetened dried fruits to avoid added sugars.

If your mix includes dark chocolate, you’ll also get a boost of flavanols – plant compounds that have been shown to improve blood flow, lower blood pressure, and reduce inflammation. The key is to choose chocolate with a high cocoa percentage (70% or above) and minimal added sugars.

2. Helps with Weight Management

Despite being calorie-dense, studies have shown that regular nut consumption is associated with lower body weight and reduced risk of obesity. This may be because the protein, fiber, and healthy fats in nuts help increase satiety and reduce overall calorie intake.

Of course, portion control is still important. Stick to a small handful of trail mix as a snack, rather than grazing on it all day. You can also make your mix more volume-friendly by adding in some lower-calorie ingredients like popcorn or whole grain cereal.

3. Improves Digestion

Trail mix can be a great way to boost your fiber intake, which is important for digestive health. Fiber helps keep things moving smoothly through your GI tract, prevents constipation, and feeds the friendly bacteria in your gut.

Nuts, seeds, and dried fruits are all good sources of both soluble and insoluble fiber. Aim for a mix that has at least 3 grams of fiber per serving. You can also experiment with adding in some high-fiber extras like chia seeds or unsweetened coconut flakes.

4. Good Source of Healthy Fats

The nuts and seeds in trail mix provide heart-healthy monounsaturated and polyunsaturated fats, including omega-3 fatty acids. These healthy fats have been shown to lower bad LDL cholesterol, reduce inflammation, and decrease the risk of heart disease and stroke.

Some of the best nuts and seeds for healthy fats include:

Walnuts
Almonds
Pistachios
Pumpkin seeds
Sunflower seeds
Pecans

Just remember that even healthy fats are high in calories, so keep your portions in check. A good rule of thumb is to limit nuts and seeds to about 1/4 cup per serving.

What Are The Key Ingredients In Trail Mix?

Now that we know why trail mix can be a healthy snack choice, let’s break down the key components to include in your own DIY mixes:

1. Nuts and Seeds

Nuts and seeds are the foundation of any good trail mix. They provide the protein, healthy fats, and crunch factor that make trail mix so satisfying. Some of the best options include:

Almonds
Cashews
Walnuts
Pecans
Pistachios
Pumpkin seeds
Sunflower seeds

Look for raw or dry-roasted nuts and seeds without added oils or salt. If you prefer a little seasoning, you can toast your own nuts in the oven with a sprinkle of salt or spices like cinnamon or cayenne pepper.

2. Dried Fruits

Dried fruits add natural sweetness, chewy texture, and concentrated nutrients to trail mix. They’re also a good source of fiber and antioxidants. Some popular choices are:

Raisins
Dried cranberries
Dried apricots
Dried figs
Dried mangoes
Dried pineapple
Banana chips

Choose unsweetened or naturally sweetened dried fruits whenever possible to avoid added sugars. You can also make your own dried fruit at home using a dehydrator or low oven.

3. Whole Grains

Adding some whole grains to your trail mix can boost the fiber content and make it more filling. Some tasty options include:

Air-popped popcorn
Whole grain cereal (like Chex or Cheerios)
Pretzels
Whole wheat crackers

Just be sure to choose whole grain options without a lot of added salt or sugar. You can also experiment with puffed quinoa or brown rice for a lighter, gluten-free crunch.

4. Dark Chocolate

For a little indulgence, add some antioxidant-rich dark chocolate to your trail mix. Look for chocolate with at least 70% cocoa content and minimal added sugars. You can use chocolate chips, chunks, or even cacao nibs for a more intense flavor.

If you’re feeling creative, try making your own chocolate bark with nuts and dried fruit mixed in. Simply melt dark chocolate, stir in your mix-ins, spread on a baking sheet, and refrigerate until firm. Then break into bite-sized pieces and add to your trail mix.

What To Look For In A Healthy Trail Mix

With so many trail mix options out there, it can be tough to know which ones are actually good for you. Here are some key things to look for when choosing or making a healthy trail mix:

1. Low in Added Sugars

Many store-bought trail mixes are loaded with candy, chocolate-covered nuts, and sweetened dried fruits that can quickly turn a healthy snack into a sugar bomb. When reading labels, look for mixes with no more than 5-8 grams of added sugars per serving.

Better yet, make your own mix using unsweetened or naturally sweetened ingredients. You can add a touch of sweetness with dried fruits, dark chocolate, or a drizzle of honey or maple syrup.

2. No Artificial Ingredients

Skip the trail mixes with artificial colors, flavors, or preservatives. These additives don’t add any nutritional value and may even be harmful to your health in the long run.

Instead, choose mixes made with whole, recognizable ingredients like nuts, seeds, and dried fruits. If you see a long list of chemical-sounding names on the label, put it back on the shelf.

3. High in Protein and Fiber

A healthy trail mix should provide a balance of protein, fiber, and healthy fats to keep you feeling full and energized. Aim for at least 5 grams of protein and 3 grams of fiber per serving.

Nuts and seeds are great sources of plant-based protein, while dried fruits and whole grains provide fiber. You can also boost the protein content by adding in some roasted chickpeas or soy nuts.

4. Low in Sodium

Some trail mixes, especially those with savory ingredients like pretzels or seasoned nuts, can be very high in sodium. Too much sodium can lead to high blood pressure and other health problems over time.

When choosing a mix, look for options with no more than 200-300 mg of sodium per serving. If you’re making your own, use unsalted nuts and seeds and add just a pinch of salt for flavor if desired.

Top 5 Healthy Trail Mixes in 2024

Ready to up your snacking game? Here are our top picks for the healthiest and most delicious trail mixes you can make at home in 2024:

1. “Superfood” Trail Mix

This nutrient-packed mix features antioxidant-rich ingredients like goji berries, cacao nibs, and pumpkin seeds. The healthy fats from the nuts and seeds will keep you feeling full and focused.

Ingredients:

1/2 cup raw almonds
1/2 cup raw cashews
1/4 cup pumpkin seeds
1/4 cup sunflower seeds
1/4 cup unsweetened coconut flakes
1/4 cup goji berries
1/4 cup cacao nibs
1/4 tsp sea salt

Instructions:

Preheat oven to 350°F. Spread almonds, cashews, pumpkin seeds, and sunflower seeds on a baking sheet. Toast for 8-10 minutes, stirring once halfway through.
Let nuts and seeds cool completely. Mix with coconut flakes, goji berries, cacao nibs, and salt in a large bowl.
Store in an airtight container at room temperature for up to 2 weeks.

Nutrition (per 1/3 cup serving):

Calories: 210
Fat: 16g
Carbs: 12g
Fiber: 4g
Protein: 7g

2. “Protein-Packed” Trail Mix

This mix is perfect for post-workout snacking or when you need a quick energy boost. The combination of nuts, seeds, and roasted chickpeas provides over 8 grams of plant-based protein per serving.

Ingredients:

1/2 cup roasted unsalted almonds
1/2 cup roasted unsalted cashews
1/4 cup roasted unsalted pumpkin seeds
1/4 cup roasted chickpeas
1/4 cup dried cranberries
1/4 cup dark chocolate chips (70% cocoa or higher)

Instructions:

Mix all ingredients together in a large bowl.
Store in an airtight container at room temperature for up to 2 weeks.

Nutrition (per 1/3 cup serving):

Calories: 220
Fat: 14g
Carbs: 18g
Fiber: 4g
Protein: 8g

3. “Fruit and Nut” Trail Mix

This classic combination of nuts and dried fruits is a crowd-pleaser. The natural sweetness of the fruits pairs perfectly with the rich, buttery flavor of the nuts.

Ingredients:

1/2 cup raw walnuts
1/2 cup raw pecans
1/4 cup unsweetened dried cherries
1/4 cup unsweetened dried apricots, chopped
1/4 cup unsweetened raisins

Instructions:

Preheat oven to 350°F. Spread walnuts and pecans on a baking sheet. Toast for 8-10 minutes, stirring once halfway through.
Let nuts cool completely. Mix with dried cherries, apricots, and raisins in a large bowl.
Store in an airtight container at room temperature for up to 2 weeks.

Nutrition (per 1/3 cup serving):

Calories: 200
Fat: 15g
Carbs: 16g
Fiber: 3g
Protein: 4g

4. “Low-Sugar” Trail Mix

If you’re watching your sugar intake, this mix is for you. It features unsweetened dried fruits and a touch of stevia-sweetened chocolate for a satisfying treat without the added sugars.

Ingredients:

1/2 cup raw almonds
1/2 cup raw pumpkin seeds
1/4 cup unsweetened dried cranberries
1/4 cup unsweetened dried blueberries
1/4 cup stevia-sweetened chocolate chips

Instructions:

Mix all ingredients together in a large bowl.
Store in an airtight container at room temperature for up to 2 weeks.

Nutrition (per 1/3 cup serving):

Calories: 180
Fat: 14g
Carbs: 10g
Fiber: 4g
Protein: 7g

5. “Gluten-Free” Trail Mix

This mix is perfect for those with gluten sensitivities or celiac disease. It features a variety of nuts, seeds, and dried fruits that are naturally gluten-free.

Ingredients:

1/2 cup raw cashews
1/2 cup raw sunflower seeds
1/4 cup unsweetened coconut flakes
1/4 cup unsweetened dried mango, chopped
1/4 cup unsweetened dried pineapple, chopped

Instructions:

Preheat oven to 350°F. Spread cashews and sunflower seeds on a baking sheet. Toast for 8-10 minutes, stirring once halfway through.
Let nuts and seeds cool completely. Mix with coconut flakes, dried mango, and dried pineapple in a large bowl.
Store in an airtight container at room temperature for up to 2 weeks.

Nutrition (per 1/3 cup serving):

Calories: 200
Fat: 14g
Carbs: 16g
Fiber: 3g
Protein: 5g

Takeaways

Trail mix can be a healthy and convenient snack option when made with the right ingredients. Here are the key things to remember:

Look for mixes that are low in added sugars, sodium, and artificial ingredients
Choose options that are high in protein, fiber, and healthy fats from nuts and seeds
Make your own mixes at home to control the ingredients and customize to your tastes
Stick to a small handful (1/4 to 1/3 cup) per serving to keep calories in check
Experiment with different combinations of nuts, seeds, dried fruits, and whole grains for variety

With these tips in mind, you can feel good about reaching for a handful of healthy trail mix the next time you need a quick and tasty snack on the go. Happy snacking!

FAQs

Is trail mix good for weight loss?

While trail mix can be a nutritious snack, it’s also calorie-dense due to the healthy fats in nuts and seeds. To make trail mix part of a weight loss diet, be mindful of portion sizes (stick to 1/4 to 1/3 cup per serving) and choose mixes that are lower in added sugars and higher in protein and fiber to keep you feeling full and satisfied.

Can I make trail mix without nuts?

Yes! If you have a nut allergy or simply don’t like nuts, you can make trail mix using a variety of seeds instead. Pumpkin seeds, sunflower seeds, and sesame seeds are all great options. You can also add in roasted chickpeas or soy nuts for crunch and protein.

How long does homemade trail mix last?

Homemade trail mix can be stored in an airtight container at room temperature for up to 2 weeks. If you live in a hot or humid climate, you may want to store it in the fridge to keep the nuts and seeds fresh and prevent the dried fruits from getting too sticky.

Is trail mix gluten-free?

Most trail mixes are naturally gluten-free, as they typically contain only nuts, seeds, and dried fruits. However, if you are highly sensitive to gluten or have celiac disease, be sure to check the labels of any packaged mixes to ensure they were not processed on equipment that also handles wheat products. When in doubt, make your own mix at home using certified gluten-free ingredients.

Can I add fresh fruit to trail mix?

While fresh fruit can be a tasty addition to trail mix, it’s best to stick with dried fruits for longer shelf life and portability. Fresh fruits contain a lot of moisture that can make the nuts and seeds soggy over time. If you want to add a pop of freshness to your mix, try adding some freeze-dried fruits instead. These have had the moisture removed but still retain their bright flavor and color.