Nut Free Trail Mix for Kids | Carrots & Cookies

Name: Nut Free Trail Mix
Total time: 2 min
Ingredients: 1 cup Pumpkin seeds (Roasted or sprouted and lightly salted); 1 cup Sunflower seeds (Roasted and lightly salted (or unsalted)); 1 cup Mini pretzel balls (Or pretzel sticks); ⅓ cup Chocolate chips (Semi-sweet or dark chocolate); ⅓ cup Raisins; ⅓ cup Craisins; 2 tbsp Micro marshmallows

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Let me introduce you to the most delicious classroom-friendly, no-nut trail mix for kids! This quick and easy recipe is made with simple ingredients and takes just two minutes to make.

I don't know about you, but I'm all about nutritious snacks that I don't have to cook! This nut-free trail mix contains fiber and protein, which keeps kids feeling full longer.

One glass mason jar filled with peanut-free trail mix. Base of jar surrounded by trail mix on a white plate. White bowl with pretzel balls partially pictured in the background.

Aside from being perfect for the classroom, this nut-free trail mix is a snack that travels well. We take it along on tournament weekends and when we travel, whether by plane or by car.

This recipe is a result of a fun activity at church. I was asked to head up a 'snack' and 'cooking' station for girls' club. It had to be nut-free and something we could make in a short amount of time... without a kitchen.

So, I decided to make a trail mix station that included taste testing. We also had some fun with trail mix trivia. Did you know it's been around since the 1800s?

This no-nut trail mix recipe combines all of the 'favorite' ingredients from that night. And if you are looking for more nut-free snack ideas that don't need to be refrigerated, check out my Zucchini Banana Chocolate Chip and Banana Carrot Muffin recipes.

Jump to:

What You Need to Make Nut-Free Trail Mix
Dietitian Tips
How to Make This Trail Mix
Expert Tips
Recipe FAQs
More Peanut-Free Snack Recipes
Nut Free Trail Mix

What You Need to Make Nut-Free Trail Mix

Trail mix ingredients in individual small glass bowls lined up into rows, each are labeled: Chocolate chips, craisins, sunflower seeds, pumpkin seeds, pretzel balls, micro marshmallows, and raisins.

Pumpkin and Sunflower seeds Use sprouted or roasted and lightly salted seeds. They contain polyunsaturated and monounsaturated fats and phytosterols, in addition to protein and fiber. They add a nice crunch to trail mix. Pumpkin seeds are also known as pepitas.
Craisins Sweetened dried cranberries. Contain antioxidants, vitamins, and fiber. They also contribute energy and flavor.
Raisins Dried grapes. High in potassium. Good source of fiber and antioxidants.
Mini pretzel balls These are a 'make it or break it' for optimal enjoyment of this trail mix. If you are unable to find them in your grocery store (in the bulk section), you can purchase them online. Pretzel sticks make an easy substitute.
Chocolate chips Semi-sweet or dark chocolate (or a combination of both). Added for flavor. Can substitute with M&Ms if your child does not have a peanut allergy.
Micro marshmallow bits (optional) You can find them in the bulk section of the grocery store or purchase them online.

Dietitian Tips

Give your kids options of what they would like in their trail mix. Letting your kids have a say in what they eat may improve their acceptance of it.

Also, allowing them to taste-test ingredients they are unfamiliar with first and adding a small amount of sweet (like chocolate and/or marshmallows) goes a long way.

As for me, if adding a few mini marshmallows and chocolate chips or M&M's and pretzel balls means my kids will eat a variety of seeds and dried fruits, then I'm all for it.

How to Make This Trail Mix

Nut free trail mix ingredients in a glass mixing bowl with small glass bowls of pumpkin and sunflower seeds to the right of it.

These instructions could not get any easier. There's really just one step!

Mix desired ingredients together and store in an airtight container.

My Pumpkin Seed Pick

These sprouted pumpkin seeds add protein, fiber, crunch, and incredible flavor to trail mix.

SHOP NOW

Photo Credit: amazon.com

One bag of 'Go Raw' Sprouted Pumpkin Seeds. Image taken from amazon.com.

One glass mason jar filled with nut-free trail mix surrounded by trail mix on a white plate at its base. Ingredients in separate small glass bowls lined up to the side of the white plate.

Expert Tips

Store in an air-tight sealed container to prevent the ingredients from getting stale.
If your kids don't have an allergy to nuts, feel free to add some.
This recipe is very flexible. If you don't have all of the ingredients, use what you have.
Other great nut-free options for trail mix include granola, banana chips, mini animal crackers, Chex Mix, plain unsweetened Cheerios, and small pieces of other dried fruits like dried cherries or golden raisins.

Recipe FAQs

Does trail mix have nuts in it?

Historically speaking, the answer most often would be 'yes'. Afterall, it is also referred to as GORP which stands for "good 'ol raisins and peanuts'.

However, as the name implies, trail mix is defined more so by being an energy dense snack that doesn't weigh much and doesn't need to be refrigerated so that it can be taken on long hikes.

Are there peanuts in M&Ms?

While plain M&Ms do not have peanuts as an ingredient, there is a warning on the label stating that they "may contain peanuts".

What makes a good trail mix?

I'd say a good trail mix is made with a combination of quick energy foods and longer-lasting energy foods that provide a balance of carbohydrate, protein, fat, and fiber. And it should taste good, too!

More Peanut-Free Snack Recipes

Did your kids love this trail mix recipe? Please leave a 5-star rating below or a review in the comments section!

Don't forget to snap a pic of their delicious trail mix and tag @carrots.and.cookies on Instagram so I can see it. Enjoy!