Lately, I’ve been loving this iron-rich trail mix recipe—it’s the perfect way to sneak more iron into my diet, and it’s so good I find myself reaching for it all the time. Healthy, delicious, and actually enjoyable? A win all around.
Almonds and pumpkin seeds are a good source of non-heme iron and an easy way to add more plant-based iron to your diet. Dried apricots also provide iron plus a small amount of vitamin C, which may help with absorption. Since non-heme iron (the kind from plants) isn’t absorbed as easily as heme iron (found in animal products), pairing it with vitamin C can help. This trail mix has a little vitamin C from dried fruit, but if you can eat it alongside something fresh—like citrus or berries—that will do an even better job of helping your body absorb the iron.
This trail mix is completely vegetarian and can be made fully vegan by using dairy-free dark chocolate and skipping the honey. Plus, the healthy fats and protein from the nuts and seeds provide steady energy—so you’re not running on empty by midday. And with fiber from the apricots, this mix supports digestion and may help keep blood sugar levels steady, leaving you feeling more balanced.
It’s simple to make and tastes so much better than anything you’ll find at the store. If you’re curious about why I started making this—and why I finally started taking my low iron levels more seriously—you can read more about it [here].
Iron-Packed Ingredients (Per Approximate Serving):
(Some of the listed iron values may vary depending on brand, processing, and serving size. Approximate values based on USDA data.)
- Almonds (1 cup) → ~5 mg iron (non-heme)
- Hemp seeds (2 tbsp) → ~2.5 mg iron (non-heme)
- Pumpkin seeds (½ cup) → ~4 mg iron (non-heme)
- Dried apricots (½ cup) → ~3 mg iron (non-heme) + Vitamin C to help absorption
- Goji berries (2 tbsp, optional but amazing) → ~1.5 mg iron (non-heme) + Vitamin C
- Dark chocolate (¼ cup, 70% cacao or higher) → ~3 mg iron (non-heme)
- Blackstrap molasses (1 tsp) → ~ 1 mg iron (non-heme)
Iron-Rich Trail Mix Recipe
Ingredients:
- 1 cup almonds (rich in non-heme iron and healthy fats)
- ½ cup pumpkin seeds (pepitas) (a powerhouse of iron, magnesium, and zinc)
- ½ cup dried apricots, chopped (iron + vitamin C for better absorption)
- ¼ cup dark chocolate chips (optional) (adds a little indulgence with extra iron)
- ¼ cup dried cranberries (optional) (adds tartness and vitamin C)
- 1 teaspoon honey (optional) (for a touch of natural sweetness)
How To Make It:
- Lightly toast the almonds and pumpkin seeds in a dry frying pan over medium heat for 3–4 minutes, stirring frequently, for extra flavor (optional). Let cool.
- Chop the dried apricots into bite-sized pieces.
- Mix everything together in a bowl.
- Store in an airtight container and grab a handful whenever you need a quick, iron-boosting snack.
Why This Trail Mix is Great for Anemia
Iron Content – This mix provides a variety of plant-based, non-heme iron sources, including almonds, pumpkin seeds, and dried apricots.
Steady Energy – With healthy fats and protein, this mix keeps you feeling full and energized. Iron helps support red blood cell function, which plays a role in keeping your energy levels steady over time.
Digestive & Blood Sugar Support – Dried apricots provide fiber, which supports digestion, but since they are naturally sweet, pairing them with nuts and seeds helps slow the release of sugar for more balanced energy.
Convenience – This trail mix is easy to make, easy to carry, and easy to snack on, whether you’re at work, traveling, or just need a quick boost during the day.
Customize Your Mix
Want to switch it up? Try adding or swapping in:
- Dried figs → High in iron and natural sweetness.
- Cashews → Another great source of non-heme iron.
- Sunflower seeds → Rich in iron and vitamin E.
Final Thoughts
Finding a snack I’d actually stick with—something I want to eat and that makes getting enough iron feel easier—took some trial and error, but this iron-rich trail mix is one I keep reaching for. It’s simple to make, easy to take on the go, and packed with ingredients that do more than just taste good—they go together to help with energy, digestion, and overall wellness.
If you’ve been looking for ways to get more iron in, I hope this recipe helps. It’s quick, delicious, and who knows—maybe it’ll become one of your favorites too. If you’re curious about my own journey with low iron, you can read about it [here].
Blogger, Dog Momma, Cat Momma, Holistic Wellness Advocate
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Jen Baker
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