Munchy Mix Healthy and No Nuts

Craving a delicious snack that's both healthy and nut-free? This Munchy Mix is the ultimate answer! Packed with hearty rolled oats, crunchy pumpkin and sunflower seeds, and lightly sweetened dried cranberries, it's an allergy-friendly treat that's perfect for on-the-go munching. A hint of cinnamon and a drizzle of olive oil and honey (or maple syrup for a vegan twist) add a touch of natural sweetness and flavor, while toasted coconut flakes and pretzel pieces bring the perfect balance of texture and taste. For an indulgent finish, optional dark chocolate chips round out this wholesome blend. Quick to make with just 10 minutes of prep time and ready in under 30 minutes, this easy snack mix is ideal for everything from lunchboxes to road trips. Healthy, delicious, and free from common allergens, this Munchy Mix will be your go-to guilt-free snack!

Nutriscore Rating: 55/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 8

Ingredients

• 2 cups Oats (rolled, unsweetened)
• 0.5 cup Pumpkin seeds (plain, unsalted)
• 0.5 cup Sunflower seeds (plain, unsalted)
• 0.5 cup Dried cranberries (unsweetened, or lightly sweetened)
• 1 cup Pretzel sticks (or mini pretzel twists, broken into bite-sized pieces)
• 0.25 cup Dark chocolate chips (dairy-free, optional)
• 0.25 cup Coconut flakes (unsweetened)
• 2 tablespoons Olive oil
• 3 tablespoons Honey (or maple syrup for vegan option)
• 0.5 teaspoon Ground cinnamon
• 0.25 teaspoon Salt

Directions

Step 1

Preheat your oven to 325°F (160°C) and line a large baking sheet with parchment paper.

Step 2

In a large mixing bowl, combine the oats, pumpkin seeds, sunflower seeds, and coconut flakes.

Step 3

In a microwave-safe bowl or small saucepan, warm the olive oil and honey (or maple syrup) together until runny. Stir in the ground cinnamon and salt, then pour the mixture over the dry ingredients in the mixing bowl.

Step 4

Mix everything thoroughly with a wooden spoon or spatula until the dry ingredients are evenly coated with the honey-oil mixture.

Step 5

Spread the mixture evenly onto the lined baking sheet in a thin, even layer.

Step 6

Bake for 18-20 minutes, stirring halfway through to ensure even toasting. Keep an eye on the mix, as it can burn quickly towards the end of the baking time.

Step 7

Remove the tray from the oven and allow the mixture to cool completely. It will crisp up as it cools.

Step 8

Once cooled, transfer the baked mixture to a large bowl and gently fold in the pretzel pieces, dried cranberries, and dark chocolate chips.

Step 9

Store in an airtight container at room temperature for up to a week, or in the refrigerator for longer-lasting freshness.

Nutrition Facts

Serving size	647.8 grams (647.8g)

Amount per serving	% Daily Value*
Calories	2859

Total Fat 135.00g	173%
Saturated Fat 39.90g	200%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 2428mg	106%
Total Carbohydrate 382.50g	139%
Dietary Fiber 42.50g	152%
Total Sugars 143.00g
Protein 61.80g	124%

Vitamin D 0IU	0%
Calcium 260mg	20%
Iron 24mg	136%
Potassium 1831mg	39%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 40.6%

Protein: 8.3%

Carbs: 51.1%