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Enjoy a Crunchy and Nutritious Snack with The Ultimate Gut-Friendly Snack Mix

When you’re craving a satisfying, crunchy snack that’s both flavorful and good for your gut, this Ultimate Gut-Friendly Snack Mix is exactly what you need. Packed with edamame, plantain chips, cashews, and coconut flakes, this snack mix is not only delicious but also full of nutrients that support digestion and overall health. The combination of tamari, lime, and curry paste gives it an irresistible savory and tangy flavor, while the spices like coriander, cumin, and turmeric add a warm, aromatic kick. This snack mix is perfect for munching on throughout the day or serving at your next gathering.

Why The Ultimate Gut-Friendly Snack Mix Is a Healthy Choice

This snack mix offers a great balance of healthy fats, fiber, and protein to keep you feeling full and satisfied. Edamame is a great source of plant-based protein, and it also provides fiber, which is essential for gut health. Plantain chips provide a crunchy texture and healthy carbs, while cashews add healthy fats. Coconut flakes bring a tropical flavor and are high in fiber. The combination of spices, such as turmeric and ginger, also supports digestion and has anti-inflammatory benefits. For more on how gut-friendly foods support overall health, check out this article on Gut Health from Healthline.

Ingredients for The Ultimate Gut-Friendly Snack Mix

1 ½ tablespoons refined coconut oil, divided
1 (12-ounce) package shelled frozen edamame, thawed and patted dry
1 tablespoon reduced-sodium tamari
1 tablespoon red curry paste
1 teaspoon grated lime zest
1 tablespoon lime juice
1 teaspoon ground coriander
½ teaspoon ground cumin
½ teaspoon ground ginger
¼ teaspoon ground turmeric
¼ teaspoon salt
2 cups salted plantain chips
½ cup whole raw cashews, roughly chopped
½ cup unsweetened coconut flakes

How to Make The Ultimate Gut-Friendly Snack Mix — Step by Step

Prepare the edamame:
Preheat the oven to 400°F. In a large heatproof bowl, microwave 1 tablespoon of coconut oil on High until melted, about 1 minute. Add the thawed and patted dry edamame to the bowl and toss to coat.
Spread the edamame evenly on a large rimmed baking sheet, and bake for 30 minutes, stirring every 10 minutes, until crispy and browned.
Prepare the curry mixture:
While the edamame bakes, microwave the remaining 1 ½ teaspoons of coconut oil in the same bowl until melted. Add the tamari, curry paste, lime juice, coriander, cumin, ginger, and turmeric, and whisk until smooth.
Combine the ingredients:
Once the edamame is done baking, remove it from the oven and sprinkle with ¼ teaspoon of salt. Add the plantain chips and chopped cashews to the pan, then drizzle the curry paste mixture over the edamame and toss everything together until evenly coated.
Return to the oven and bake for 8 minutes.
Add the coconut:
Sprinkle the coconut flakes over the edamame mixture and continue baking for another 2 minutes until the coconut and plantain chips are crispy and toasted, and the curry mixture has thickened.
Cool and serve:
Let the snack mix cool on the pan for about 20 minutes until it reaches room temperature. Once cooled, sprinkle with the grated lime zest before serving.

Preparation Details

Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: About 4 servings (⅔ cup per serving)

This snack mix is great for batch prepping and storing for a few days. It’s a healthy, easy-to-make snack that can satisfy your crunch cravings without the guilt.

Nutritional Information Per Serving (about ⅔ cup)

Calories: 257 kcal
Fat: 16 g
Saturated Fat: 7 g
Cholesterol: 0 mg
Carbohydrates: 18 g
Total Sugars: 3 g
Added Sugars: 0 g
Protein: 9 g
Fiber: 5 g
Sodium: 289 mg
Potassium: 205 mg

This snack mix provides a great amount of healthy fats, protein, and fiber to keep you satisfied between meals.

Nora’s Tips for the Best Gut-Friendly Snack Mix

Make it spicy: If you prefer a spicier snack, add a pinch of cayenne pepper or chili flakes to the curry paste mixture.
Add some seeds: For extra crunch, you can add pumpkin seeds or sunflower seeds to the mix.
Use unsweetened coconut: Make sure you’re using unsweetened coconut flakes for the best balance of flavors and to keep the snack mix healthy.
Store for later: This snack mix stores well in an airtight container for up to a week, making it a perfect prep-ahead snack.

For more tasty and healthy snacks, check out my other recipes like fruit-nut super snacks or peanut butter granola apple rings.

Try The Ultimate Gut-Friendly Snack Mix and Share Your Thoughts!

I hope you enjoy this Ultimate Gut-Friendly Snack Mix as much as I do! It’s a nutritious, flavorful snack that’s perfect for any time of the day. If you try the recipe, leave a comment or tag me on Instagram—I’d love to see your creations!

Did you try this Ultimate Gut-Friendly Snack Mix? I’d love to hear how it turned out or see your beautiful snack mix on Instagram! For more easy and healthy snack recipes, check out my Fruit-Nut Super Snacks recipe.