Low FODMAP Pumpkin Spice Trail Mix
Autumn spice lovers, this one is going to become a pantry staple. Pepitas, almonds, and walnuts get tossed with maple syrup, coconut oil, and a warm blend of cinnamon, ginger, nutmeg, and allspice, then roasted until golden and impossibly fragrant. The crispy rice cereal adds a light crunch that makes every handful feel like a little event, and once the mix cools, dried cranberries and dark chocolate chips get folded in for bursts of tart and sweet. Managing a sensitive gut shouldn't mean giving up satisfying snacks, but store-bought trail mixes are often loaded with high-fructose corn syrup, honey, or dried fruit treated with apple juice — all common triggers. This recipe keeps every ingredient within tested, gut-friendly thresholds, from the portion-controlled nuts to cranberries with no added apple juice or HFCS, and dark chocolate at 70% cacao or higher. The maple syrup does all the sweetening work in a quantity that stays well within safe limits per serving. The whole thing comes together on one baking sheet in about 12 minutes, and the hardest part is waiting for it to cool before you dig in. It makes 8 servings, so you can portion it into bags for the week and have a grab-and-go snack ready every single day.
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Learn more →Ingredients
8 servings
- 1 cup raw pumpkin seeds (pepitas)
- ¾ cup raw almonds
Ingredient noteA serving of up to about 2 1/2 tablespoons of almonds is low in FODMAPs. This recipe contains only about 1 1/2 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid almonds, please tap it and change its rating to Red.
- ¾ cup walnut halves
- 1 cup crispy rice cereal
- 3 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 1 tsp ground cinnamon
- ½ tsp ground ginger
- ¼ tsp ground nutmeg
- ¼ tsp ground allspice
- ¼ tsp fine salt
- ⅓ cup dried cranberries (no added apple juice or hfcs)
Ingredient noteA serving of up to about 1 2/3 tablespoons of dried cranberries is low in FODMAPs. This recipe contains only about 2 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid dried cranberries, please tap it and change its rating to Red.
- ¼ cup dark chocolate chips (70% cacao or higher)
Instructions
- 1
Preheat the oven to 325°F (165°C). Line a rimmed baking sheet with parchment paper.
- 2
In a large mixing bowl, whisk together the maple syrup, melted coconut oil, cinnamon, ginger, nutmeg, allspice, and salt until combined.
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