Maple Cinnamon Roasted Nut Trail Mix
This Maple Cinnamon Roasted Nut Trail Mix blends air-popped popcorn, crunchy pretzels, and spiced roasted nuts for a vegan, gluten-free, and heart-healthy snack that's naturally sweetened and full of texture. It's perfect for movie nights, travel, or gifting during the holidays.
Why Diabetes Friendly?
- No Refined Sugar: Sweetened with a small amount of pure maple syrup, which has a lower glycemic index than white sugar.
- Nutrient-Dense Fats: Almonds, walnuts, and cashews provide healthy fats that slow sugar absorption and support stable blood glucose.
- Rich in Fibre & Protein: Nuts and popcorn contribute dietary fibre and some plant-based protein, aiding in blood sugar regulation.
- Portion Control Friendly: Easy to pre-portion into ¼ cup servings for controlled snacking.
- Low Glycemic Carbohydrates: When paired with fats and fibre, small servings of popcorn and pretzels have a milder impact on blood sugar.
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Equipment
- Mixing bowls (medium and large)
- Baking sheet
Ingredients
- mixed nuts (almonds, cashews, walnuts unsalted) 2 cups
- maple syrup (pure ) 1½ tbsp
- ground cinnamon 1 tsp
- ground nutmeg ¼ tsp
For the Trail Mix
- popcorn (air-popped or lightly salted ) 2 cups
- pretzels 1 cup
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Cooking Tips
- Cool Nuts Completely: The nuts will crisp up only after cooling, so don’t skip this step before mixing with popcorn and pretzels.
- Don’t Burn the Nuts: Maple syrup can burn quickly; stir halfway and keep an eye on the last few minutes.
- Add-In Options: Include unsweetened coconut flakes, pumpkin seeds, or dark chocolate chips (in small amounts) for variety.
- Make it Gluten-Free: Use certified gluten-free pretzels to keep the whole mix safe for gluten-sensitive individuals.
- Batch Prep: Double the recipe and store in airtight containers for up to 1 week for easy grab-and-go snacks.
- Holiday Gifting Tip: Pack in mason jars or small treat bags with ribbon for a festive homemade gift.
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Instructions
- Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper.
- In a medium bowl, whisk together maple syrup, cinnamon, and nutmeg1½ tbsp maple syrup, 1 tsp ground cinnamon, ¼ tsp ground nutmeg
- Add the almond-cashew-walnut mix and toss well to coat evenly.2 cups mixed nuts
- Spread in a single layer on the baking sheet and roast for 10–12 minutes, stirring halfway through. The nuts should look glossy and golden brown.
- Let the nuts cool completely (about 15 minutes). They’ll crisp up as they cool.
- In a large bowl, combine your cooled nuts with popcorn, and pretzels. Toss gently.2 cups popcorn, 1 cup pretzels
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FAQ
- Can I make this nut-free?
Yes, substitute nuts with roasted seeds like sunflower, pumpkin, or soy nuts. - How long does it stay fresh?
Store in an airtight container at room temperature for up to 1 week. - Is this trail mix gluten-free?
It is if you use gluten-free pretzels and check labels on popcorn and maple syrup. - Can I lower the sugar even more?
Yes—use only 1 tbsp maple syrup or omit entirely for a savoury version. - Can I use pre-roasted nuts?
It's better to roast raw nuts yourself so the maple-cinnamon coating caramelizes properly. - What’s a serving size for blood sugar management?
Stick to about ¼ cup per snack to keep carbs in check and maintain stable energy. - Can kids eat this?
Yes—just ensure no nut allergies are present, and portion sizes are age-appropriate.
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Nutrition
Per serving
Calories: 181.2kcal
Carbohydrates: 14.8g
Fiber: 3g
Sugar: 1.5g
Fat: 12.6g
Saturated Fat: 1.7g
Trans Fat:
Protein: 5.1g
Nutrition Facts
Maple Cinnamon Roasted Nut Trail Mix
Serving Size
0.25 cup
Amount per Serving
Calories
181.2
% Daily Value*
Fat
12.6
g
19
%
Saturated Fat
1.7
g
11
%
Sodium
16.8
mg
1
%
Potassium
184.5
mg
5
%
Carbohydrates
14.8
g
5
%
Fiber
3
g
13
%
Sugar
1.5
g
2
%
Protein
5.1
g
10
%
Vitamin C
0.2
mg
0
%
Calcium
23.3
mg
2
%
Iron
1.1
mg
6
%
Magnesium
59.3
mg
15
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
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