Trail mix is a portable and nutritious snack made up of a combination of dried fruits, nuts, seeds, grains, chocolate and other ingredients. When hiking, camping or partaking in other outdoor activities, trail mix provides a quick energy boost and sustains you between meals. With so many potential add-ins, the options for creating a custom trail mix are endless. So what are some of the most popular and beneficial ingredients that can be put in trail mix?
Dried Fruits
Dried fruits are a standard component of most trail mixes. Not only do they add wholesome sweetness and flavor, but they provide key nutrients including fiber, antioxidants, potassium and various vitamins and minerals. Some healthy dried fruit choices include:
- Raisins – made from dried grapes, raisins are high in fiber, potassium and antioxidants.
- Dried Cranberries – tangy, chewy cranberries are loaded with vitamin C and manganese.
- Dried Apricots – sweet apricots are packed with vitamin A, providing over 50% of your daily needs per serving.
- Dried Apples – crisp dried apple rings retain vitamin C and fiber.
- Dried Cherries – these tart red cherries offer antioxidant compounds called anthocyanins.
- Dried Pineapple – pineapple is rich in vitamin C, manganese and bromelain enzymes.
- Dried Mango – tropical dried mango is high in vitamin A and fiber.
- Dried Banana Chips – made from sliced bananas, these chips provide potassium, fiber and vitamin B6.
- Dried Figs – fiber-rich figs contain high amounts of antioxidants and minerals like calcium and potassium.
When buying dried fruit, be sure to pick unsweetened varieties without added sugars, coatings or preservatives. The ingredients list should contain just the fruit itself.
Nuts and Seeds
Nuts and seeds give trail mix substance, protein and healthy fats. They also contain fiber, vitamins, minerals and plant compounds like polyphenols and phytosterols. Some nutritious nuts and seeds for trail mix include:
- Almonds – loaded with vitamin E, manganese, magnesium and fiber.
- Cashews – high in monounsaturated fats, copper, magnesium and zinc.
- Pistachios – contain vitamin B6, thiamine, potassium and antioxidants like lutein.
- Walnuts – rich in omega-3s, copper, manganese and biotin.
- Peanuts – technically a legume but a good source of niacin, folate, manganese and protein.
- Pecans – buttery pecans contain vitamin E, zinc, magnesium and plant sterols.
- Hazelnuts – provide vitamin E, folate, manganese and phytonutrients.
- Macadamia nuts – full of heart-healthy monounsaturated fatty acids and manganese.
- Pumpkin seeds – packed with zinc, iron, magnesium and plant lignans.
- Sunflower seeds – high in vitamin E, folate, thiamine and selenium.
- Chia seeds – a superfood containing fiber, protein, omega-3s and calcium.
- Sesame seeds – full of copper, manganese, calcium, magnesium and various B vitamins.
- Flax seeds – small but mighty, providing fiber, protein, omega-3s and lignans.
When including nuts and seeds, stick to raw or dry roasted instead of heavily salted, sweetened or smoked varieties. Portion control is also important, as the calories can add up quickly.
Whole Grains
Incorporating minimally processed whole grains into trail mix adds complex carbs, B vitamins, iron, fiber and protein. Some wholesome whole grain choices include:
- Oats – provide beta-glucan fiber that stabilizes blood sugar and cholesterol.
- Granola – look for unsweetened types made with rolled oats, nuts, coconut, dried fruit, etc.
- Pretzel sticks or chips – for crunch and carbs; pick unsalted for less sodium.
- Popcorn – a low-calorie whole grain that is rich in polyphenols, especially when air-popped.
- Crackers – select whole grain varieties like brown rice or flaxseed crackers for added nutrition.
- Cereal – incorporate minimally processed whole grain cereals like puffed millet, crispy brown rice or buckwheat.
- Quinoa – these seeds offer protein, fiber, iron, magnesium and lysine.
- Wheat germ – packed with B vitamins, vitamin E, minerals, protein and phytochemicals.
Aim for whole grains as close to their natural form as possible, without added sugars or hydrogenated oils.
Chocolate and Candy
Candies and chocolate make trail mix more indulgent and enjoyable. Just opt for types made with quality ingredients, and keep portions in check. Some better-for-you treats include:
- Dark chocolate – rich in antioxidants like flavonoids and resveratrol.
- Chocolate chips – again, the darker the better. Bittersweet or semi-sweet chips offer cocoa flavanols and less sugar than milk chocolate.
- Yogurt-covered raisins – provide protein, calcium, antioxidants and probiotics.
- Dried fruit-nut chocolate bars – look for ones with nuts, seeds, coconut and minimally processed dried fruit bound with dark chocolate.
- Carob chips – made from carob pods, these naturally sweet chips are caffeine-free.
Keep portion sizes of these higher-sugar ingredients moderate. About 1-2 tablespoons (9-18g) per serving is plenty.
Health Benefits of Trail Mix Ingredients
Beyond calories, trail mix provides a nutritional punch from all its wholesome ingredients. Here is an overview of some of the key nutrients and health benefits:
Protein
The nuts, seeds and sometimes dried fruit and whole grains in trail mix provide plant-based protein. Protein helps sustain energy levels and supports muscle mass. It also aids post-workout recovery.
Healthy Fats
Nuts and seeds contribute beneficial fats like monounsaturated and omega-3 fatty acids. These fats support heart health, brain function and vitamin absorption.
Fiber
Dried fruits, whole grains, nuts and seeds supply fiber, which promotes digestion, gut health and weight management. Fiber also helps regulate blood sugar and cholesterol.
Antioxidants
Many trail mix ingredients are rich in antioxidants. These compounds counter oxidative stress and inflammation in the body. Top sources include dark chocolate, dried fruits, nuts, seeds and cranberries.
Vitamins and Minerals
Trail mix delivers a spectrum of important vitamins and minerals like vitamin E, magnesium, iron, zinc, manganese, potassium and B vitamins. These support energy, metabolism, immune function and more.
Phytonutrients
Compounds like flavonoids in chocolate, carotenoids in fruits and lignans in nuts provide additional health benefits related to immunity, heart health, blood sugar control and cellular protection.
Energy Boost
The carbs, protein, fats, fiber and nutrients in trail mix ingredients work together to provide sustained energy. This makes trail mix the perfect hiking, camping, or sports snack.
Recommended Serving Size
When portion controlled, trail mix can be a healthy choice. But it’s also easy to overeat. Here are some serving size guidelines:
- 1/4 cup is an appropriate single serving size of trail mix.
- 1/2 cup is a more generous portion for very active people with higher calorie needs.
- Pre-portion trail mix into resealable snack bags for grab-and-go convenience.
- Avoid mindless over-snacking by keeping bags out of sight or eating directly out of your day’s pre-portioned stash.
- Pair trail mix with other snacks like fresh fruit, vegetables, yogurt and lean protein for a balanced approach.
Sticking within a 1/4 to 1/2 cup portion will help keep calories in check while still providing a nutritious and energizing mini-meal.
High Protein Variations
To ramp up the staying power of trail mix even further, you can incorporate high protein ingredients. Here are some tasty options:
- Roasted soy nuts or edamame
- Hemp seeds
- Pumpkin seeds
- Sunflower seeds
- Chia seeds
- Sliced almonds
- Peanuts or peanut butter chips
- Crispy chickpeas or roasted garbanzo beans
- Nori seaweed strips
- Dried lentils or beans
- Roasted pea protein powder or granola
- Sesame sticks
- Coconut chips or shreds
Mix and match around 1/4 cup of a few higher protein ingredients to create a more filling, nutrient dense trail snack.
Low Sugar Versions
To limit added sugars, here are some substitutions to make your homemade trail mix healthier:
- Use just a sprinkle of dark chocolate chips instead of milk chocolate.
- Include unsweetened dried fruit varieties.
- Skip candy additions like M&Ms.
- Use fresh or frozen fruit like berries or chopped banana rather than fruit jellies.
- Replace sugary yogurt-covered raisins with plain nuts and seeds.
- Avoid pre-made mixes with syrup coatings or added sugar.
- Sweeten with a dash of stevia instead of sugar.
Keeping portions of dried fruit small will also help control any sugar spikes. Enjoy the natural sweetness of fruit combined with nuts, seeds, spices and unsweetened chocolate or carob chips.
Gluten-Free Versions
Many people opt for gluten-free diets today, whether for medical reasons or personal preference. Here are some easy substitutions to make trail mix gluten-free:
- Use gluten-free oats or ancient grains like quinoa instead of regular oats.
- Look for gluten-free granola brands made with nuts, seeds, rice crisp cereal, quinoa flakes etc.
- Swap regular wheat crackers or pretzels with rice crackers, flax crackers or gluten-free pretzel sticks.
- Use puffed rice, millet, amaranth or buckwheat instead of puffed wheat.
- Include more tree nuts, peanuts, seeds, dried fruit, coconut and dark chocolate for gluten-free carbs and crunch.
When preparing trail mix at home, be sure to use designated gluten-free areas and equipment to prevent cross-contamination.
Vegan Trail Mix Ideas
Trail mix can easily be made vegan by using plant-based ingredients. Build a protein-packed snack with combinations like:
- Almonds, walnuts, pumpkin seeds, dried cranberries, turmeric, black pepper
- Cashews, pecans, raisins, sunflower seeds, dried apricots, nutmeg, cloves
- Pistachios, pepitas, dried figs, cacao nibs, shredded coconut, cinnamon
- Brazil nuts, peanuts, golden berries, goji berries, mulberries, ginger powder
- Hazelnuts, hemp seeds, dried apples, carob chips, poppy seeds, nutmeg
- Macadamia nuts, sunflower seeds, dried banana, pineapple, sesame seeds, vanilla powder
- Walnuts, pepitas, dried mango, mulberries, puffed rice, chili powder
Have fun mixing together your favorite nuts, seeds, dried fruits and spices to create nutritious homemade vegan trail mixes.
Travel-Friendly Trail Mixes
Trail mix is the ultimate portable snack. Here are some tips for making it travel-ready:
- Pre-portion mixes into single serve baggies or reusable containers.
- Choose sturdy dried fruit and nut pieces that won’t get crushed easily.
- Avoid loose powders like cocoa or spices that can make a mess.
- Use resealable bags to keep portions fresh.
- Opt for non-melting ingredients if traveling in hot climates.
- Make mixes colorful for visual appeal.
- Bring single-serve pouches as airplane or car snacks.
- Mix up a big batch and take baggies to grab for hikes or day trips.
With so many possible combinations, creating custom travel-friendly trail mixes is fun for the whole family.
Conclusion
When made thoughtfully, trail mix can be so much more than just a random mix of ingredients. Take advantage of all the nutrition that dried fruits, nuts, seeds, whole grains and dark chocolate have to offer. Trail mix makes snacking delicious, satisfying and good for you. With a bit of planning, it can be customized to suit your taste buds and health goals. Pre-portioned trail mixes are the perfect portable, energizing snack for life on the go. So get creative with crafting your own mixes and enjoy the benefits and convenience of these bite-sized mini-meals.