Low-Allergen Trail Mix

Start to finish: 5 minutes

Servings: 6

The recipe uses seeds and dried fruits as nutritious alternatives to more common allergens like nuts, providing healthy fats, proteins, and sustained energy without triggering allergic reactions. The combination of sunflower seeds, pumpkin seeds, and dried fruits ensures healthy fats, good protein profiles, and essential minerals like magnesium and zinc, which support immune function.

If you have difficulty tolerating sunflower or pumpkin seeds, replace them with hemp seeds or flaxseeds. Feel free to do the same for the unsweetened dried fruits, according to your allergies and preferences.

Ingredients

• 1 1/2 cups roasted, unsalted sunflower seeds
• 1 cup roasted, unsalted pumpkin seeds
• 1/2 cup unsweetened dried cranberries
• 1/2 cup unsweetened dried blueberries
• 1/2 cup unsweetened dried mango chunks
• 1/3 cup unsweetened coconut flakes
• 1/4 cup raw sunflower seeds for texture
• 1 tablespoon raw honey (optional)
• 1/4 teaspoon sea salt (optional)
• 1/4 teaspoon ground cinnamon (optional)

Instructions

1. Pour the roasted, unsalted sunflower seeds into a large mixing bowl.
2. Add the roasted, unsalted pumpkin seeds to the bowl. Stir gently to combine.
3. Add cranberries, blueberries, and mango chunks.
4. Sprinkle unsweetened coconut flakes over the ingredients.
5. Add raw sunflower seeds for additional texture.
6. Optionally, drizzle raw honey over the mixture while stirring gently with a wooden spoon to ensure even distribution. Sprinkle sea salt over the trail mix, and stir to combine.
7. If desired, add ground cinnamon and stir thoroughly.
8. Transfer the trail mix to an airtight storage container and seal tightly.
9. Store at room temperature in a cool, dry place away from direct sunlight for up to 3 weeks, or refrigerate for up to 6 weeks.

Nutritional information

• Calories: 320
• Protein: 9 g
• Carbohydrates: 28 g
• Fiber: 4.5 g
• Fat: 22 g
• Sodium: 180 mg

Suitable for

Dairy-free diet, egg-free diet, gluten-free diet, nut-free diet, paleo diet, soy-free diet, vegan diet

Looking for delicious allergy-free recipes? Find your next meal here.