Low FODMAP Trail Mix

Looking for a low FODMAP snack to satisfy those afternoon munchies? Check out this salty and sweet trail mix inspired by one of my favorite packaged snacks – FODY Foods Mockingbird Mix!

I don’t know about you, but every afternoon, without fail, I get the craving for sweet, salty, and crunchy. This often leads me to a quick snack bar, but I was getting tired of relying on overly sweet bars to curb my cravings and hold me over until dinner. My low FODMAP trail mix is the perfect combination of crunchy, salty, and a hint of sweet. The pecans and pepitas provide a good source of fiber, protein, and fat to keep your appetite satisfied until dinner. And the pretzels, banana chips, and chocolate chips provide carbs for some quick energy to keep that brain and body alert and energized!

Use gluten-free pretzels to keep this snack low FODMAP, but make sure to give the ingredients label a read before purchasing. Sometimes high FODMAP ingredients are sneaky! Click here for some great tips on label reading.

The banana chips are low FODMAP, as long as you keep the count to 15 chips per serving. Serving size is a big part of the low FODMAP diet! However, a small handful of this trail mix is the perfect portion – no need to count out your banana chips. 😉

Have some extra toasted pecans? Try making my Maple Cinnamon Pecan Butter! Click here for the recipe!

Print Recipe
Low FODMAP Trail Mix
Servings
servings
Ingredients
Servings
servings
Ingredients
Instructions
  1. Combine all ingredients in a large bowl and mix gently with clean hands or a rubber spatula.
  2. Store in an airtight container.
Recipe Notes

*To toast pecans: Preheat oven to 300 F. Spread pecans in a single layer on a rimmed baking sheet. Bake pecans for about 25 minutes, stirring halfway. Remove from oven and let cool.

**To toast pepitas: Preheat a nonstick frying pan over medium-low heat. Spread pepitas in a single layer on the frying pan. Stir frequently until pepitas turn slightly brown and start to smell "toasty." This will happen quickly! Pour pepitas immediately into a bowl or onto plate to cool.

NUTRITION PER 1/4 CUP: 140 calories, 11g total fat, 4g saturated fat, 0mg cholesterol, 78mg sodium, 11g carbohydrate, 2g fiber, 4g sugar, 2.5g protein, 99mg potassium, 72mg phosphorus

*nutrient content varies based on ingredient brands



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