Low FODMAP Kiwi Lime Trail Mix Cups
This snack situation is equal parts crunchy, fruity, and refreshing — the kind of thing that feels like a treat but actually fuels you properly. Toasted pumpkin seeds and sunflower seeds form a nutty, satisfying base alongside walnut halves, dark chocolate chips, and unsweetened shredded coconut, all lightly bound with a touch of maple syrup and salt. The real magic is the topping: fresh kiwi slices drizzled with a bright lime zest and juice mixture that cuts through the richness of the seeds and chocolate beautifully. Portioning matters a lot with this style of eating, and every ingredient here has been kept within safe serving thresholds — from the walnuts to the dark chocolate to the maple syrup — so you can dig in without second-guessing yourself. It comes together in under ten minutes with no oven required, just a quick skillet toast and a little assembly. Each of the four cups looks genuinely impressive, making this just as good for an afternoon snack as it is for a light dessert or a post-workout pick-me-up. Finish with a scatter of torn fresh mint if you have it on hand — it takes the whole thing to another level.
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Learn more →Ingredients
4 servings
For the trail mix
- ½ cup raw pumpkin seeds (pepitas)
- ½ cup walnut halves
- ¼ cup sunflower seeds
- ¼ cup dark chocolate chips (>70% cacao)
- ¼ cup unsweetened shredded coconut
- 1 tbsp maple syrup
- ¼ tsp fine salt
For the topping
- 4 medium kiwi fruits, peeled and sliced into rounds
Ingredient noteKiwi only becomes a problem on a low FODMAP diet in large amounts; this recipe works out to about 1 medium kiwi per serving, well within the range shown to be tolerated, so it is likely Low FODMAP. If you prefer to always avoid kiwi, please tap it and change its rating to Red.
- 1 tsp lime zest (from about 1 lime)
- 1 tbsp fresh lime juice
- 1 tsp maple syrup
For serving
- 1 tbsp fresh mint leaves, torn (optional)
Instructions
- 1
Heat a small dry skillet over medium heat. Add the pumpkin seeds and sunflower seeds and toast, stirring frequently, until the pumpkin seeds are puffed and lightly golden, about 3–4 minutes. Watch closely, as the seeds can brown quickly.
- 2
Transfer the toasted seeds to a mixing bowl and let cool for 2 minutes. Add the walnut halves, dark chocolate chips, shredded coconut, maple syrup, and salt. Toss until everything is evenly coated.
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