Eat Smart  |  Posted 12.23.14

Fiber-Filled Trail Mix

Fiber-Filled Trail Mix

"Trail mixes" can provide calories when you need to eat but can't face a "traditional" meal. This mix is an easy and filling snack that also provides fiber and protein through a combination of dried fruits, seeds, and nuts.

This is a good snack to keep in your car or take to treatment. If you need to gain weight, increase the serving size.

Makes 11 servings
Prep Time: 15 minutes or less
Total Time: 15 minutes or less


  • 2 cups air-popped popcorn
  • 1 cup high-fiber cereal, such as Mini Wheats, Crunchy Corn Bran, Wheat Chex, or granola
  • 1/2 cup roasted salted peanuts or almonds
  • 1/2 cup dried apricots
  • 1/2 cup dried cherries or raisins
  • 1/2 cup dried sweetened cranberries
  • 1/2 cup sunflower seeds


  1. In a container with an airtight lid, combine the popcorn, cereal, peanuts, apricots, cherries, cranberries, and sunflower seeds.

Nutritional Information Per Serving (about 1/2 cup): Calories 150; Total Fat 6 g; Total Carbohydrate 23 g; Dietary Fiber 3 g; Sugars 14 g; Protein 4 g; Sodium 55 mg

Source: What to Eat During Cancer Treatment, American Cancer Society