Low FODMAP Trail Mix

Ingredients

• 215 g (1½ cups)raw or salted peanuts
• 60 g toasted coconut chips or 80 g unsweetened shredded coconut flakes (1 cup)toasted coconut chips or unsweetened shredded coconut flakes
• 30 g (½ cup)plantain chips, crushed
• 70 g (½ cup)raw whole almonds
• 40 g (¼ cup)raisins (or reduce or omit if sensitive to fructose; see notes)
• 30 g (¼ cup)dried cranberries
• 45 g (¼ cup), optionaldark chocolate chips, 85% cocoa (see notes)

Instructions

1. 1

   Mix the ingredients

   Put all the ingredients in a large bowl and mix them together.

2. 2

   Store the mix

   Transfer the trail mix to an airtight container, such as a glass jar or zip-top bag. Store for up to 1 month.

What is trail mix?

Trail mix is a portable American-style snack made by combining nuts, dried fruit and other bite-sized ingredients. This version brings together crunchy nuts and plantain chips, chewy fruit, coconut and optional dark chocolate.

There is no cooking involved, so the mix is ready as soon as everything is stirred together. Its varied textures make it handy for packing when you want a snack that travels well.

Nutrition and macros by portion

The nutrition label shows one serving as written: 330 calories, 10g protein, 21g carbs, 26g fat.

The peanuts, almonds and optional chocolate contribute much of the fat, while the nuts also supply protein. Plantain chips, dried fruit and any added chocolate contribute carbohydrates. Pair a measured portion with fresh fruit or yoghurt if you want a more substantial snack.

Choosing the ingredients

Peanuts and almonds: Use raw or salted peanuts as preferred, and keep the almonds whole for a substantial crunch. If you choose salted peanuts, taste the mix before adding any other salty ingredients.

Coconut and plantain: Coconut chips give larger, crisp pieces, while shredded coconut distributes more evenly. Crushing the plantain chips makes them easier to mix through the nuts and fruit.

Fruit and chocolate: Raisins and dried cranberries add chewiness and sweetness; the chocolate is optional. The recipe notes that raisins can be reduced or omitted if you are sensitive to fructose.

Mixing for an even handful

Start by breaking the plantain chips into smaller pieces, then combine everything in a large bowl. Stir from the bottom so the lighter coconut and smaller fruit pieces are spread through the mixture rather than settling in one spot.

If using chocolate chips, let the other ingredients cool and stay dry before adding them. This helps keep the chips distinct in the finished mix.

Keeping the crunch

The mix needs no cooking, and there is no doneness test: it is ready once the ingredients are evenly combined. Its texture depends on the crispness of the coconut and plantain chips alongside the softer dried fruit.

Moisture can soften the crunchy ingredients, so use a clean, dry container with a tight seal. Close it again promptly after serving.

Packing and serving

For a hike or journey, portion the mix into small bags or take a container that seals securely. This makes it easier to carry and helps keep the remaining mix protected.

Serve it on its own as a snack, or pair a portion with fresh fruit or yoghurt for a more substantial break. The recipe describes the mix as low FODMAP at up to ½ cup per serving and recommends checking its notes for further FODMAP information.

Recipe notes & tips

• Use a roomy bowl so you can combine the ingredients without spilling them.
• Crush the plantain chips into small pieces before mixing for a more even distribution.
• Choose either coconut chips or shredded coconut according to the texture you prefer.
• If using salted peanuts, taste the finished mix before adding anything else salty.
• Keep the storage container dry and airtight to help preserve the crisp ingredients.

Variations

• Skip the chocolate: Leave out the optional chips for a simpler fruit-and-nut mix.
• Use shredded coconut: Swap the coconut chips for unsweetened shredded coconut flakes.
• Adjust the raisins: Reduce or omit them if you are sensitive to fructose, as the recipe notes.
• Choose raw peanuts: Use raw rather than salted peanuts for a less salty mix.
• Change the crunch: Crush the plantain chips more finely for smaller pieces throughout.

Common mistakes to avoid

• Using a damp container: Moisture can soften the crisp ingredients; store the mix in a clean, dry airtight container.
• Leaving large plantain pieces: They can be awkward to scoop; crush the chips before mixing.
• Mixing in a small bowl: Ingredients may spill and distribute unevenly; use a large bowl.
• Adding chocolate to wet ingredients: Moisture can affect the chips; make sure the other ingredients are dry.
• Forgetting the serving note: The recipe describes it as low FODMAP up to ½ cup per serving; check the accompanying notes for further details.

How to store

Store the mix in an airtight glass jar or zip-top bag for up to 1 month, as directed by the recipe. It does not need reheating; serve it at room temperature.

Frequently asked questions