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    Home Recipes Snacks

    Nut Free Trail Mix for Kids

    Published: Jun 14, 2022 by Kristi · This post may contain affiliate links

    Jump to Recipe Print Recipe

    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!

    1. 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

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      Simple Unsweetened Applesauce
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      Zucchini Banana Chocolate Chip Muffins
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      Spinach Mango Smoothie (without yogurt)
    • Homemade kale chips in a white bowl.
      Easiest Air Fryer Kale Chips

    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!

    Up close image of nut free trail mix in a glass mason jar (top view). Trail mix also around the base of the glass jar.

    Nut Free Trail Mix

    Kristi
    This incredible quick and easy nut free trail mix makes the perfect snack for kids. It requires no cooking and is ready in just two minutes.
    5 from 4 votes
    Print Recipe Pin Recipe
    Stiring ingredients together 2 mins
    Total Time 2 mins
    Course Snack
    Cuisine American
    Servings 12 servings
    Calories 177 kcal

    Equipment

    • 1 measuring cup set
    • 1 medium mixing bowl

    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 tablespoon Micro marshmallows

    Instructions
     

    • Pour all ingredients in a medium sized mixing bowl. Stir well.
    • Store in an airtight container.

    Notes

    *Nutrition facts will vary depending on specific ingredients and amounts used.
    • Store in an air-tight sealed container to prevent the ingredients from getting stale.
    • 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.

    Nutrition

    Calories: 177kcalCarbohydrates: 17gProtein: 5gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 0.3mgSodium: 93mgPotassium: 190mgFiber: 2gSugar: 7gVitamin A: 9IUVitamin C: 1mgCalcium: 19mgIron: 2mg
    Tried this recipe?Let us know how it was!

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    Welcome to Carrots & Cookies! I'm registered dietitian and busy working mom of three on a mission to provide you with easy recipes and tips to make every minute you spend in your kitchen count! More about me...

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