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The Best Gluten-Free Trail Mix

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Finally, a gluten-free trail mix that is quick, easy, and cost-effective! Try this recipe so you don’t have to worry about getting “glutened.” 

This trail mix is a great snack for after a workout or even as a mid-afternoon pick-me-up. After all, one of the greatest mishaps we see with gluten-free athletes is not eating enough gluten-free carbohydrates!

This gluten-free trail mix is here to energize you and save the day. We will teach you how to make our celiac-safe trail mix recipe and share tips for adjusting this recipe to the flavors you are craving or what you have available in your pantry.

Make your Own 

We recommend making your own gluten-free trail mix as many other trail mixes on the market have gluten-containing ingredients or too much of the cheapest ingredient that you may not enjoy!

Have you ever opened up a pack of trail mix and felt like, “Hello?? I didn’t know I purchased a bag of raisins.” 

Making your own ensures that you have a balance of the ingredients you love. 

a bowl of gluten-free trail mix on a wooden table

What You Need 

To  make your own gluten-free trail mix at home we recommend the following:

  • Popcorn
  • Gluten-free cereal
  • Gluten-Free Pretzels
  • Nuts
  • Dried Fruit 
the gluten-free trail mix ingredients sitting on a wooden board. Plant based protein cereal, dried cherries, pecans, pretzels, and popcorn.

Gluten-Free Cereal 

For this trail mix, we tried the lentils-based Cinna-Apple Super Rings from the Whole Foods 365 brand. We did not care for the cereal on its own but in a trail mix it was more enjoyable and a great way to boost the plant-based protein in our trail mix. 

Here are other gluten-free cereals you may want to try: 

What About Cheerios?

We recommend individuals with celiac disease and gluten-related disorders use caution when dividing whether or not cheerios meet their gluten-free needs. 

Even though Cheerios are labeled gluten-free General Mills continues to use sorted oats versus purity protocol oats. Sorted oats are likely to come into contact with barley, wheat, or rye in the field of processing. 

Purity protocol oats start with dedicated gluten-free crop rotation for a minimum of 3 years, have spacing requirements from gluten-containing crops, field inspections, and have rigorous gluten-free standards for equipment, storage, and testing. (1)

Beyond that, Cheerios has failed third-party tests due to traces of gluten >20 PPM and in 2015 had to recall millions of boxes of Cheerios due to wheat contamination. 

Regardless, it is your choice whether or not cheerios meet your gluten-free diet needs. We recommend reading more about General Mill’s testing protocols for Cheerios and failed independent tests for gluten from Gluten-Free Watch Dog.


We like to add popcorn to our gluten-free trail mix for a boost of fiber. 3- cups of popcorn is roughly 4 grams of fiber. The recommended daily amount of fiber is 25 grams a day for women and 38 grams a day for men. 

Fiber can help bowel regularity, increase satiety, and prevent heart disease by decreasing cholesterol levels. 

For this recipe, we used Act II microwavable kettle corn. Be sure to let your popcorn come to room temperature if you decide to add chocolate or anything meltable to your mix!

Here are other gluten-free popcorn brands you may want to try:

  • Arrowhead Mills
  • Bob’s Red Mill 
  • Jiffy Pop
  • Orville Redenbacher’s
  • Pop Secret 
  • SkinnyPop Popcorn 

For this recipe, you can use any flavor of popcorn that you desire! 

Dried Fruit

We used dried tart cherries in our trail mix to aid in recovery! Cherries are rich in immune-boosting vitamin C and antioxidants that help to reduce inflammation after a hard workout. (2)

The dried fruit in our gluten-free trail mix helps to add a touch of sweetness. Make sure to check for contamination of wheat when selecting dried fruit. 

Here are other types of dried fruit you may want to try:

  • Raisins
  • Blueberries
  • Strawberries
  • Craisins
  • Apricots
  • Dates
  • Apples


We love nuts! To stick with the fall apple cinnamon flavor of our gluten-free trail mix we used pecans. If you do not like pecans, feel free to use another type of nut.

Nuts are a great way to boost the monounsaturated fat and protein content of any trail mix. Healthy, monounsaturated fats found in nuts can reduce the risk of heart disease. (3) Be sure to double-check that your nuts are gluten-free!

Here are other nuts you may want to try in your gluten-free trail mix if you do not have pecans on hand:

  • Almonds
  • Peanuts
  • Macadamia Nuts
  • Pistachios
  • Cashews

Gluten-Free Pretzels 

Gluten-free pretzels are the hidden gem of the eating gluten-free community! They are one of the very few snack foods that actually taste better in the gluten-free version. 

Trust a Dietitian, gluten-free pretzels are superior! 😉

Gluten-free pretzels are extra crunchy and add a perfect crunch to our gluten-free trail mix. 

Other Variations 

To change up the flavoring to this trail mix you can add mix-ins such as chocolate chips or m&m’s. We also like adding a dash of cinnamon or cocoa powder if you want a more chocolatey trail mix. Sunflower seeds are another great way to add some extra protein. 

How to Store 

We recommend storing this trail mix in an air-tight container. Enjoy within three days to maintain the airy, crunchy texture of the popcorn. Or leave out the popcorn and don’t add it to the mix till you are ready to eat or share!

Check out the Recipe! 

Don’t be afraid to make adjustments to make it your own. 

The Best Gluten-Free Trail Mix

A quick and easy snack packed with gluten-free carbohydrates! Perfect for athletes.
Prep Time 5 mins
Course Snack
Servings 9 cups
Calories 358 kcal



  • Combine all ingredients into a bowl and mix. Enjoy!


Calories: 358kcalCarbohydrates: 58gProtein: 3gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 0.02gSodium: 882mgPotassium: 97mgFiber: 3gSugar: 5gVitamin A: 255IUVitamin C: 0.1mgCalcium: 15mgIron: 1mg
Keyword gluten-free, quick, easy
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