Trail Mix It Up

Trail mix is the perfect snack for a pre or post workout, a hike, a long class lecture, or if you want a healthier alternative to a bag of Cheetos. There are thousands of combinations to appeal to various taste buds or cravings.

Countless articles state there are four ingredients to make any trail mix great — nuts, seeds, dried fruit, and a “fun” ingredient (popcorn, chocolate chips, M&M’s, etc.). Obviously it doesn’t have to stick to this formula, but your bound to find a combination that intrigues you within it. These four ingredients balance flavor and nutrition to make a well-rounded snack.



Nuts provide a solid base to add more ingredients to, while also giving texture and flavor. Trail mix nutrients generally come from nuts because they are packed with protein and fiber. While peanuts are inexpensive and classic to mixes, there are other options that have more health benefits such as, almonds, pistachios, cashews, peanuts, and walnuts. Tip: Go for raw, unsalted nuts or lightly roasted nuts with lower sodium.


Including seeds into your trail mix adds an extra punch of nutrients and texture. Pumpkin, sunflower, and sesame seeds each have unique qualities that are beneficial to your health and make a great alternative to nuts if you are allergic.

Dried Fruitsdried-fruits

Dried fruits are a great source of natural sweetness and can be used to spruce up your trail mix. Dried fruit is filled with nutrients. One piece of dried fruit contains about the same amount of nutrients as the fresh fruit, but condensed in a much smaller package perfect for a portable trail mix.

Fun Ingredient


Whether it be M&M’s, dark chocolate chips, or popcorn, trail mix doesn’t have to be boring! It’s all about balance between the healthy ingredients and the fun ones. Add a fun ingredient to fulfill that sweet or salty craving.

Build Your Own

After seeing the four key ingredients to elevate your snacking experience, it’s your turn to build you own trail mix! Trail mix is super customizable, so there might be combinations you like more than others, but try them anyway! Here are a few recipes to get you started:

Sweet & Salty – Almonds, dried cherries, dark chocolate chips, sea salt, cinnamon

Energy – Walnuts, pumpkin seeds, sunflower seeds, cinnamon, nutmeg, sea salt, dried apricots, dried cranberries.

PB&J: Peanuts, dried strawberries, peanut butter chips, wheat cereal.

Classic: Almonds, pecans, walnuts, sunflower seeds, pumpkin seeds, sea salt

Nuts for Nuts: Almonds, walnuts, peanuts, cashews, pecans, raisins.

Beach Mix: Macadamia nuts, white chocolate chips, dried pineapple, coconut flakes.

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