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+ servings
cocoa spiced pumpkin seeds with fruits and sunflower seeds

Nut Free Trail Mix | No Added Sugar!

Summer Yule
Looking for ideas for nut free trail mix? It's easy to make trail mix without nuts using seeds and dried fruits. Try this nut free gorp!
5 from 2 votes
Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Snack
Cuisine American
Servings 9
Calories 253 kcal

Ingredients

  • 1 cup raw pumpkin seeds
  • 2 teaspoons avocado oil
  • 1 teaspoon dark cocoa powder (or cacao powder)
  • 1 teaspoon cinnamon
  • salt, to taste
  • 1 cup shelled sunflower seeds, toasted
  • 25 pieces dried apricots, cut into quarters (I used unsulphured)
  • 1 ounce freeze-dried raspberries (28 grams)
  • 1.2 ounces freeze-dried blueberries (34 grams)
  • ¼ cup raisins
  • cooking oil spray of choice

Instructions

  • Preheat the oven to 325°F (163°C). Line a baking sheet with parchment paper and mist it with cooking spray.
  • Mix the pumpkin seeds and avocado oil together. Stir together the cocoa powder, cinnamon, and salt, and add that to your pumpkin seeds. Stir again.
  • Spread the pumpkin seeds in a single layer on your parchment-lined baking sheet. Bake for 25 minutes in the preheated oven, stirring every 10 minutes. For more even cooking, try to get the seeds that were on the outer edges of the sheet to the middle, and the middle ones to the outer edges.
  • Let your pumpkin seeds dry out a bit by letting them come fully to room temperature before proceeding with the recipe.
  • In a large bowl, stir the toasted sunflower seeds, cocoa-spiced pumpkin seeds, apricots, raspberries, blueberries, and raisins together.
  • This recipe makes approximately 4½-5 cups of trail mix. Evenly distribute your mix between nine small snack baggies for an easy and portable snack!
    Nut-free trail mix in portion control baggies

Notes

This is a level 3 recipe (weight maintenance and active lifestyles). If you have a weight loss goal, listen up! I would definitely classify this as a health-promoting recipe. It's rich in fiber, plus essential fatty acids, vitamins, and minerals.
However, do I think this trail mix is a great option if you are looking to lose body fat? Honestly, not really.
Though this nut free trail mix is healthy, it is also extremely energy dense. You only get about ½-cup of trail mix for 250 calories. Seeds and dried fruits are concentrated (i.e., high-calorie) sources of energy. If you are on a low-calorie diet for weight loss, you may run through your daily calorie allotment very quickly with snacks like this.
Yes, I've seen studies associating nut and seed intake with weight loss and lower body weights. Also, the amount of calories listed on seed packaging may be an overestimate of what your body actually absorbs. The most important thing, though, may be whether you, as an individual, find small portions of nuts and seeds satisfying.
I've encountered many who don't understand why they aren't losing weight, though they've switched from snacks like potato chips to freely snacking on nuts and seeds.
The portion size of nuts and seeds is extremely small because they are so calorie-dense. If the lifestyle changes you are making don't result in a calorie deficit, you will not see a difference on the scale.
If you want to lose weight, instead of making this mix, you might want to try snacking on the freeze-dried berries alone. Unlike dried fruits, freeze dried fruit is typically very low in calories by volume.
For example, you can have the entire bag of these freeze-dried raspberries for 110 calories. This whole bag of freeze-dried blueberries is only 130 calories.
 
Nutrition information is for one serving of the recipe.

Nutrition

Calories: 253kcalCarbohydrates: 27.5gProtein: 7.2gFat: 13.6gSaturated Fat: 2.1gFiber: 5.8gVitamin A: 16.7% DVVitamin C: 5.8% DVCalcium: 5.3% DVIron: 8.4% DV
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