We have been on the lookout for some keto trail mix for a while. Now, sure, you could pack some mixed nuts in your bag and call it a day. But true trail mix needs to have a sweet component as well. And that’s where it gets complicated for low carb and keto diets.
Trail mix generally contains a mixture of nuts, seeds, and dried fruit. So the key is choosing the right combination of nuts, seeds, and fruit in order to make a keto friendly trail mix!
Not all nuts are created equal
Nuts are nutritional powerhouses, but the carbohydrate content of nuts varies greatly. On the low end of the carb spectrum, you have pecans and on the high end, you have cashews. And, unfortunately, cashews tend to be included in many of your typical brands of trail mix.
So what nuts and seeds are keto safe?
Pecans, macadamia nuts, brazil nuts, and walnuts are always safe bets.
Since trail mixes are so nut-dependent and it is easy to eat more than one serving at a time, you will want to try to avoid cashews, pistachios, and peanut-based mixes in order to keep the carb load down.
As far as seeds go, while some seeds do contain more carbohydrates than others, the differences are less extreme than with nuts. That’s because seeds, by nature, are made up of more fiber, which doesn’t have an effect on your blood glucose.
Flax seeds and pumpkin seeds are lower carb options while sunflower seeds can have a higher net carbohydrate content. So, when in doubt, check the label! Check out our post about the best nuts for keto for more detailed information.
Dried fruit brings the sweetness
Normally any type of dried fruit will have tons of sugar. Some of that is natural in the form of fructose, but many times it is added in the form evaporated cane juice, apple juice or something similar.
So what can you use to balance the saltiness and fattiness from the nuts? As far as fruits go, berries are your best bet.
Raspberries, blackberries, and strawberries have the lowest amount of carbs. Blueberries are on the higher side, so we’d avoid those in high quantities. Outside of berries, dried unsweetened coconut can add a bit of texture and crunch, though it doesn’t add the sweet component most people are used to.
So is there a keto trail mix you can buy?
Yep! Keto Farms makes a nice variety of mixes that are super convenient. Their mixes contain nuts, unsweetened dried fruit, and some baked cheese (a la Moon Cheese) for saltiness and savoriness.
Keto Farms advertises their trail mixes as snack mixes but it’s all the same at the end of the day. Mixed nuts and dried fruit that’s easy to pack and store? Check, check and check.
The keto snack mix flavors each contain only 3g net carbs per 31g serving, which in our book sits squarely within the keto-friendly range.
Here’s a breakdown of the 3 available flavors.
You can use promo code CONVENIENTKETO at KetoFarms.com for 10% off your order 😀
Ingredients: Gouda Cheese, Sprouted Almonds, Sprouted Walnuts, Raspberries, MCT Oil, Cold Water Sea Salt
The raspberry adds a bit of tart to the mix and the gouda cheese adds a nice salty taste. These two flavors balance out very well together and compliment the nut combination very well.
Remember, there’s no sugar added in any of these mixes and minimal fruit added so the nuts and cheese do the heavy lifting while the fruit components just add a nice complementary sweet flavor.
Ingredients: Gouda Cheese, Sprouted Almonds, Sprouted Pecans, Strawberries, MCT Oil, Cold Water Sea Salt
If you blink, this flavor looks almost exactly the same as the Raspberry Gouda. However, as the name implies, the Strawberry Gouda contains strawberries instead of raspberries. Strawberries have slightly more carbs than raspberries, but this is balanced by subbing in pecans (lower carb) for walnuts (slightly higher carb).
The flavor profile is more on the sweet side rather than tart. Though again, the taste is very well balanced.
Ingredients: Monterey Jack Cheese with Jalapeno Peppers, Sprouted Almonds, Sprouted Walnuts, Grape Tomatoes, MCT Oil, Cold Water Sea Salt
This flavor is more on the savory and spicy side than its counterparts, though the tomato does add a hint of sweetness.
And the Monterey Jack with jalapenos really adds a nice kick! We really like the complex flavor and think that this stuff will really satisfy those savory snack cravings for many people.
Keto Trail Mix Honorable Mentions…
There’s another, slightly higher carb option we’ll tell you about.
Elan Nut Crunch combines nuts with coconut, sunflower seeds and just a touch of maple syrup. Some of the flavors still come in at 5g net carbs or less.
Though not as low as Keto Farm’s Snack Mix, they will have a more pronounced sweetness due to the maple syrup, which will really hit the spot for some of you out there.
- Macadamia Nut Crunch – 5g net carbs
- Brazil Nut Crunch – 5g net carbs
- Pecan Nut Crunch – 6g net carbs
An Honorable Mention
If you’re a fan of that classic gas station, M&M-touting trail mix, then you’ll really appreciate Atkins Sweet & Salty Trail Mix. They are definitely a keto trail mix option at only 4g net carbs per serving.
And, they have more of a peanut butter taste profile, like Reese’s Pieces opposed to M&Ms. Little puffs give it a crunchy, granola-like texture as well.
Do note that there are a many more ingredients in this trail mix, some natural and some artificial. Still, if you are missing that chocolate candy trail mix in your life, this is going to be a game-changer for you.
Okay. That’s it folks. Happy (keto) trails!
Sonja & Thanh: foodies at heart, globetrotters and avid discoverers of keto, low carb and organic products. Based out of Austin, Texas, we scour the world for food options that fit our healthy, active lifestyles.Learn more