DIY High Performance Snack Mix Infographic

Need a snack that’s easy to make, nutritious, and tasty? Try trail mix! Trail or snack mix combine protein (nuts and seeds), carbs (dried fruit and grains), and flavor boosters (such as chocolate chips or jerky) for a convenient, on-the-go snack. Enjoy as a way to fuel your post workout recovery or as part of your daily eating plan. Create your own trail mix recipe today.

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Published on: April 10, 2019

DIY High-Performance Snack Mix

Nuts (1 cup)

  • Walnuts
  • Cashews
  • Pecans
  • Almonds
  • Pistachios
  • Peanuts
  • Hazelnuts
  • Macadamia nuts
  • Brazil nuts

Seeds (1 cup)

  • Pumpkin seeds
  • Pepitas
  • Sunflower seeds
  • Sesame seeds
  • Chia seeds
  • Flax seeds

Dried Fruit* (1 cup)

  • Raisins
  • Dried cranberries
  • Fig bits
  • Date bits
  • Goji berries
  • Banana chips
  • Dried ginger
  • Dried apricots
  • Dried apples
  • Coconut flakes
  • Dried mango
  • Dried cherries

* no added sugar preferred

Grains (1 cup)

  • Whole-grain breakfast cereal squares, flakes, etc.—oats, rice, wheat, or corn
  • Granola
  • Mini pretzels
  • Popcorn
  • Rice crackers
  • Sesame sticks

Optional Ingredients (1/2 cup)

  • Bits of jerky
  • Dried edamame
  • Roasted chickpeas
  • Wasabi peas
  • Dark chocolate chips/chunks
  • Cacao nibs
  • Chocolte-covered raisins or nuts

Instructions

  • Measure ingredients and mix in a large bowl
  • Store in a plastic storage bag or tightly sealed container
  • Will store for up to one month if kept airtight
  • Makes 16–20 quarter-cup servings

Mix-and-Match “Recipe” Ideas

Classic: Almonds, peanuts, sunflower seeds, raisins, mini pretzels, dark chocolate chips

Hawaiian: Peanuts, macadamia nuts, pepitos, banana chips/coconut flakes, dired ginger pieces, wasabi peas

Asian: Almonds, pumpkin seeds, rice squares, sesame sticks, dried ginger pieces, wasabi peas

Sweet and Salty: Almonds, cashews, sunflower seeds, dried cranberries, mini pretzels, chocolate chips

Savory: Cashews, almonds, sunflower seeds, dried figs, popcorn, roasted chickpeas

Heart-loving: Almonds, walnuts, pumpkin seeds, dried cherries, granola, cacao nibs

Logo: HPRC Human Performance Resource Center

Logo: USU Uniformed Service University / CHAMP Consortium for Health and Military Performance

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