Trail mix made with chickpeas offers a nutritious and balanced snack option with several health benefits. Chickpeas provide a rich source of plant-based protein and fiber, which support muscle health and digestive function. Pretzels offer a satisfying crunch and some whole-grain varieties provide extra nutrients, although they should be enjoyed in moderation due to their sodium content. Raisins and cranberries add natural sweetness along with antioxidants, vitamins, and minerals that help combat oxidative stress and support overall health. Together, these ingredients create a snack that not only delivers a variety of flavors and textures but also supports energy levels, digestive health, and immune function.

Trail Mix w/Chick Peas
Level: Easy Prep: 10 minutes Yield: 8 servings
Total:  Inactive:  Serving Size: 4 oz|½ cup

Ingredients

  • 1 cup small pretzels
    • 1 cup whole grain cereal (Wheat or Rice Chex, Cheerios)
    • 1 cup roasted sunflower seeds or pepita's
    • 1 cup raisins or dried cranberries
    • ¼ cup roasted chickpeas
    • 1 teaspoon garlic powder
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
    • 2 teaspoon paprika
    • 1 tablespoon canola or olive oil

Directions

  1. Rinse and drain chick peas, lay out on clean towel to dry.
  2. Season with salt, pepper, paprika, garlic powder, and oil place on parchement paper and roast at 350 degree for 45 minutes.
  3. Cool, add remaining ingredients and toss.

This material was funded, in part, by USDA Supplemental Nutrition Assistance Program (SNAP). This institution is an equal opportunity provider.

 

Nutrition Facts

8 servings per recipe
Serving size: 4 oz
Calories 190 per serving

Contents % Daily Value
Total Fat 6g 8%
Saturated Fat 1g 5%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 210mg 9%
Total Carbohydrate 30g 11%
Dietary Fiber 4g 14%
Total Sugars 7g  
Incl. Added Sugars 5g 10%
Protein 5g  
Vitamin D 0mcg 0%
Calcium 57mg 4%
Iron 2mg 15%
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
 
Weding, H. 2024, Trail Mix with Chick Peas, Extension | University of Nevada, Reno, Recipes

Extension Associated Contacts

Natalie Mazzullo
Natalie Mazzullo
Hans Weding
Hans Weding
 

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Associated Programs

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Healthy Aging Initiative

Using Extension's expertise, the HAI team can connect you with the resources to navigate aging and its trends. HAI programs are offered for older adults and those who partner with them to provide care and support, including careers in aging exploration for middle and high school students and incoming college freshmen. We provide expert nutrition and physical activity training information for elders, caregivers and professionals. We have sponsorship options for tours and professional education.