Smash ‘Em Trail Mix

DRAGON BITES carb-counted recipe

A family-friendly, mostly healthy (sometimes treat-y!) easy recipe for families living well with Type 1 Diabetes.

Are you scrambling for a super-easy school snack - that your kids will actually eat?!  This sweet-and-salty, (mostly) healthy, nut-free, gluten-free trail mix was invented by 8-year-old Gemma - armed with a hammer! - and is perfect for Back to School time. It's fun to make and fully customizable, giving you control over the options AND giving your kids control over what they choose to include, so they will be invested in eating it. It's easy to go nut-free if your child's school is nut-safe. And making this recipe (literally) smashes away any back to school blues!

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Low-Carb? No
Gluten-free? Yes
Dairy-free? Yes
Nut-free? Yes (if you omit optional nuts)

Active Time: 15 min
Cook/Bake: 0
Ready in: 15 min

Total Yield: approx. 650 mL (2 & 3/4 cups)
Carb Content: approx. 15g of carbs/100mL (18g of carbs per ½ cup)


  • 2 packs (46g) Sezme Snaps  [22g of carbs]
  • 1 cup (60g) Mary’s Organic Crackers [36g of carbs]
  • 1 cup (50g) RW Garcia Sweet Beet Crackers [25g of carbs]
  • ½ cup (15g) Multigrain Cheerios [10g of carbs]
  • ¼ cup (30g) Raw Sunflower Seeds (GF, hulled) [4g of carbs]
  • ¼ cup (30g) Raw Pumpkin Seeds (GF, hulled) [1g of carbs]

Optional (use only if you’re not concerned about nut allergies):

  • ¼ cup Roasted Peanuts
  • ¼ cup Toasted Pecans

Include any of your family's favourite bits and bites! Here are some other ideas (not included in the carb-content on this page):

  • M&M's
  • Chocolate Chips
  • Sliced Almonds
  • Dried fruit, such as raisins, craisins, dried blueberries, dried mango, dried apricot chunks...
  • Coconut chunks, shredded coconut
  • Granola
  • Froot Loops, Lucky Charms, Raisin Bran, Chex, Corn Bran cereals
  • Tortilla chips, Doritos...
  • anything you want!



Place all ingredients in a double plastic bag (in case of breakage). Weigh each ingredient separately as you, writing down the carb content of each as you go.


Then (here’s the fun part for kids!) smash the ingredients inside the bag with a small craft hammer, until pieces are approximately ½ cm.


Measure the final yield by weight and/or by volume, so you can figure out a carb factor, which will then tell you how many carbs are in each serving.


Portion equally into snack containers for future school snacks, write the carb content on each bag so you don't have to search for it later... and enjoy!


Recipe can easily be multiplied if you want to make-ahead for future snacks.


Total carbs: 98g (when made exactly as outlined above)

Total yield by volume: 650 mL (2-3/4 cups) when made exactly as outlined above
Carb Content by Volume: approximately 15g of carbs/100mL (18g of carbs per ½ cup)

Total yield by weight: 235g
Carb Factor by weight: 0.42

To calculate the total grams of carbs in in your individual serving size, multiply this carb factor by the weight (in grams) of the serving size you dish up. For example, a serving that weighs 50g would have 50 x 0.42 = 21g of carbs.

What is a Carb Factor? How Do I Use It?

By Cup or By Weight?

Please don’t rely exclusively on my carb counting! Nutritional information is given for general information only, and will vary depending on the amount, type and brand of ingredients you choose - Please verify your carb and fat content when you make your own version of this recipe.