May 11


Popcorn Trail Mix – Fit Recipe

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Who doesn't love popcorn? Trail mix has been popular with exercise enthusiasts for years, and it's easy to see why. This version combines different textures and as an added bonus - it makes your kitchen smell amazing.

This is my absolute FAVOURITE pre-workout snack - it gives me a nutritious energy boost whenever I need it. Equally as good straight after a workout if my next meal is still going to be a little while away.


This popcorn trail mix is really easy to carry and transport in my gym bag. I can even nibble my way through it in the car on my way to teach a class. The popcorn and other ingredients are light and easy to digest.

Little sealable food bags work great for keeping this fresh and tasty, as to plastic food containers. I like to make a big batch of this and store it in an airtight container in my pantry. It'll keep for a week or two...but to be honest I've usually eaten all mine long before then!

One serving is a standard (250ml) measuring cup.

I generally get around 10 to 12 servings from each batch. You could of course alter the quantities to make bigger or smaller batches as required.

Popcorn Trail Mix Ingredients

1-2 tbsp oil (any will do - I use olive)

1/3 cup popcorn kernels

200g roast chickpeas*

225g bag mini pretzels

1/3 cup (or large handful) dried cranberries

Popcorn Trail Mix Fit Recipe Ingredients MyFitnessPal Barcode


  • Warm the oil in a large pan over a medium heat
  • Add the popcorn kernels and fit a lid to the pan
  • Swirl the pan to evenly distribute the kernels over the base and once the popping starts, turn the heat down to low
  • Once the popping stops, turn off the heat and allow to cool slightly
  • In a large bowl, mix the popcorn together with all the other trail mix ingredients listed.

Popcorn Trail Mix Macros

per serving


% of calories










Popcorn Trail Mix Fit Food Recipe Macronutrients


*Roast chickpeas can sometimes be hard to find in the supermarket. You can easily roast your own. Preheat the oven to 190° C. Drain and rinse a 400g tin of chickpeas. Pat dry with kitchen paper (they won’t crisp up if they’re still really wet.) Scatter on a baking sheet and roast in the oven for 20-30 minutes. Keep your eye on them from the 20-minute mark. You want them medium-brown, not burnt! Allow to cool before mixing with other ingredients above.

You could also substitute the dried cranberries for any other dried fruit of your choice. Raisins and sultanas would work well. I like the contrast in texture between the crunchy pretzels and chickpeas, the spongy popcorn and the soft juicy cranberries. If you wanted more crunch though you could absolutely use something like dried banana chips. If you wanted to used larger pieces of fruit - like dried apple or apricots, I'd chop them into smaller pieces first.

Be sure to leave me a comment below letting me know how you got on with the popcorn trail mix recipe. And if you want a printable PDF version, just click the orange button above or click here.

If you're keen on tracking your macros - the PDF has MyFitnessPal barcode for easy logging and tracking.

Happy snacking!

Paul Stokes Perth Personal Trainer Sports Nutritionist Group Fitness Instructor Massage Therapist

About the author

Paul Stokes

Paul Stokes BSc (Hons) is a Certified Personal Trainer, Accredited Sports Nutritionist, qualified Exercise to Music Instructor, Precision Nutrition coach, Massage Therapist and teaches 8 of the Les Mills Group Exercise programs.

He currently works in the Oil & Gas industry as a Wellness Coach, imparting his vast knowledge and experience to improve the quality of life of several hundred offshore workers.

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