Low FODMAP Vanilla Chia Trail Mix
Snacking can feel like a minefield when you're managing a sensitive gut, but this crunchy, lightly sweet trail mix makes it genuinely easy. Pumpkin seeds, sunflower seeds, almonds, and walnuts get tossed in a simple glaze of maple syrup, coconut oil, vanilla, and cinnamon, then toasted in the oven until golden and fragrant — the kind of smell that makes everyone wander into the kitchen. Every ingredient and portion has been carefully calibrated so the mix stays within safe thresholds, including the dried cranberries (no high-fructose corn syrup) and a modest sprinkle of chia seeds stirred in after baking. The result is eight grab-and-go servings of about a third of a cup each, which means you can bag them up on Sunday and have a reliable snack ready all week. It's satisfying enough to curb real hunger — the seeds and nuts bring protein and healthy fats — without the bloat that can follow a poorly chosen packaged snack. Store it in an airtight container and it keeps for up to two weeks, though it rarely lasts that long.
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Learn more →Ingredients
8 servings
- 1 cup raw pumpkin seeds (pepitas)
- 1 cup raw sunflower seeds
- 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.
- ¾ cup raw walnuts, roughly chopped
- 3 tbsp chia seedsIngredient note
Chia seeds only become a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1 1/4 teaspoons per serving, so it is likely Low FODMAP. If you prefer to always avoid chia seeds, please tap it and change its rating to Red.
- ½ cup dried cranberries (no added high-fructose corn syrup)
Ingredient noteA serving of up to about 1 2/3 tablespoons of dried cranberries is low in FODMAPs. This recipe contains only about 3 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.
- 2 tbsp maple syrup
- 1 tbsp coconut oil, melted
- 1 tsp pure vanilla extract
- ¼ tsp fine salt
- ¼ tsp ground cinnamon
Instructions
- 1
Preheat the oven to 325°F (165°C). Line a large baking sheet with parchment paper.
- 2
In a large mixing bowl, whisk together the maple syrup, melted coconut oil, vanilla extract, salt, and cinnamon until combined.
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