Raise your hand if you stopped eating trail mix because you had way too much of it as a kid?

Yeah, me too.

Between eating too much of it and the bad rap it has in the health community I took a long break from trail mix.

But I’m so happy to say it’s back! And in a much healthier way.

Most store-bought trail mix is loaded with sugar and artificial ingredients. Slapping a “healthy” label on a package that contains candy-coated chocolates, sweetened dried fruit (no better than candy), sugar-coated or salted nuts (again, too much sugar, oil & salt), and loads of sodium really put a damper on the trail mix game.

However, making your own at home is really simple, and way less expensive. Not to mention a lot healthier.

My formula is simple: 2 parts nuts, 1 part seeds and 1 part combo of dark chocolate, unsweetened dried fruit and extras like air-popped popcorn. Chop anything big, toss it all together in a bowl and keep it in an airtight container for up to 2 weeks.

Here are some key tips to building your own healthy trail mix:

• Nuts: Raw, “activated,” or sprouted are best. I prefer raw nuts over store-bought roasted ones. Eat them raw or dry roast them yourself if you prefer the taste. Nuts that are bought pre-roasted usually have added oil and a lot of salt. Keep them raw, or even better, “activate” the nuts by soaking and dehydrating them. I know most people don’t have food dehydrators or the time to activate nuts, but if nuts are hard on your stomach, this extra step may be worth a try. You can go a step further and sprout them if you’re into it, but again, most people have 3 minutes to pull something like trail mix together. You can do it yourself or buy activated and/or sprouted nuts in some stores. At the very least, buy them raw.
• Seeds: Seeds are awesome! And so good for you. They can be a little challenging in trail mix because, well, they are so small. Chia and flax seeds are too small to get a handful of, so skip them in your trail mix. Sunflower seeds are almost too small but I use them here for flavor, extra fiber and extra nutrients. Pumpkin seeds work great in trail mix. Like nuts, raw or sprouted are best. Avoid roasted/salted seeds.
• Dried fruit: A little sweetness is great in your trail mix, just be sure to buy unsweetened dried fruit and keep it to a minimum. Raisins, dried cherries, cranberries and apricots are all great additions. Read your labels, you can find unsweetened dried fruit in the bulk sections of most natural grocery stores. A sprinkle of sea salt over your dried fruit works wonders for creating a really delicious trail mix.
• Chocolate: Avoid milk chocolate and sugar-filled chocolate products. Look for dark chocolate chips that are at least 70% cocoa. I think it’s even better to buy vegan chocolate chips to avoid excess dairy, just read the label and look for something without a bunch of fillers. I used mini chocolate chips in the photo here because it’s what I had, but next time I’ll use bigger ones, the minis all fall to the bottom.
• Extras: organic popcorn (air-popped), organic rice crackers, or any other little treats are fun to add, too. Same as above, just be mindful that you’re using good ingredients. I used a little sprouted popcorn in this recipe and was surprised at how much a little popcorn made a difference. It’s addictive.

Basic Healthy Trail Mix Recipe

• 2 parts nuts
• 1 part seeds
• 1 part combo of chocolate, dried fruit, and extras

My Favorite Healthy Trail Mix Recipe

(pictured here)

• 1 cup raw almonds (I use raw activated almonds)
• 3/4 cup raw cashews
• 5 raw Brazil nuts, roughly chopped
• 2/3 cup raw pumpkin seeds
• 1/3 cup raw sunflower seeds
• 2/3 cup air-popped popcorn (no oil or salt added)
• 2 tablespoons unsweetened dried cranberries, chopped
• 2 tablespoons vegan dark chocolate chips
• sea salt

Method: Chop any large ingredients if necessary to make everything about the same size. I chopped the Brazil nuts to make them smaller and the dried cranberries so they’re distributed throughout the mix better. Give the dried fruit a light sprinkle of sea salt before you mix it in (it sticks better), or sprinkle the whole mix with salt if you prefer. Combine all ingredients in a bowl and enjoy! Store in an airtight container for up to 2 weeks.

Healthy Trail Mix FAQs

Is trail mix healthy?

It depends on what’s in the bag. A homemade mix of raw nuts, seeds, unsweetened dried fruit and a little dark chocolate makes a great snack, while a lot of store-bought mixes lean on candy, sweetened fruit and salted nuts. It’s easy to eat by the handful, so portioning it into small containers or bags helps.

How long does homemade trail mix last?

Up to 2 weeks in an airtight container. Keep it somewhere cool and dry, especially if it has chocolate chips, so they don’t melt.

What can I put in trail mix for kids or a nut-free classroom?

Skip the nuts and double up on seeds. Pumpkin seeds and sunflower seeds are both great here. Add air-popped popcorn, unsweetened dried fruit and a few dark chocolate chips, and check your school’s rules before you pack it. For more lunchbox ideas, see my easy school lunch ideas.

Want more easy snacks? Try my 4-Ingredient Peanut Butter Oat Energy Bites or a Healthy Cheese Snack Tray.