Low FODMAP Strawberry Vanilla Trail Mix
Trail mix sounds simple enough, but finding a grab-and-go snack that doesn't sneak in high-FODMAP ingredients like cashews, dried mango, or honey-roasted coatings can be genuinely frustrating. This version is built from the ground up with gut-friendly portions in mind — almonds and walnuts kept well within their tested thresholds, maple syrup used sparingly across all eight servings, and freeze-dried strawberries adding that bright, fruity punch without the fructose load of conventional dried fruit. A quick trip through a 325°F oven toasts the nuts and coconut flakes until they're golden and fragrant, then everything gets tossed together once cooled so the strawberries stay crisp and the flavors stay distinct. The vanilla and coconut oil coating ties it all together with a warmth that makes this feel more like a treat than a "safe" snack. Optional dairy-free dark chocolate chips (over 70% cacao) take it over the top if you want something a little more indulgent — and at the portion size here, they're still well within range. Each batch makes eight servings and keeps for up to two weeks in an airtight container, so you can prep once and snack confidently all week long.
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Learn more →Ingredients
8 servings
- 1 cup raw almonds
Ingredient noteA serving of up to about 2 1/2 tablespoons of almonds is low in FODMAPs. This recipe contains about 2 tablespoons per serving, which stays within that amount, so it is likely fine for many people. If you prefer to always avoid almonds, please tap it and change its rating to Red.
- 1 cup raw walnut halves
- ½ cup raw pumpkin seeds
- ½ cup unsweetened coconut flakes
- 2 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 1 tsp pure vanilla extract
- ¼ tsp fine salt
- 1 cup freeze-dried strawberries
Ingredient noteA serving of up to about 1/4 cup of freeze-dried strawberries is low in FODMAPs. This recipe contains only about 2 tablespoons of freeze-dried strawberries per serving, making it likely Low FODMAP. If you prefer to always avoid freeze-dried strawberries, please tap it and change its rating to Red.
- ¼ cup dark chocolate chips (dairy free, >70% cacao) (optional)
Instructions
- 1
Preheat the oven to 325°F (165°C) and line a baking sheet with parchment paper.
- 2
In a large mixing bowl, whisk together the maple syrup, melted coconut oil, vanilla extract, and salt until combined.
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