Want healthy meals your kids will love?

Nut Free, Lunch Box Ready, Trail Mix


Many schools across the country are going “Nut Free” to protect the students with nut allergies.  For many parents it presents a bit more thoughtfulness in packing school lunch.  One thing my kids like to take to school (whether they eat it at lunch, or during breaks) is trail mix.  They like the mix of salty and sweet. I like the mix of healthy fats, carbs, and proteins!  But to make sure all the kids at school are safe, it’s easy to substitute seeds for our nuts, and I promise, it tastes just as good!

Nut Free, Lunch Box Ready, Trail Mix. A nut free trail mix that your kids will love!

Health Benefits of Seeds!

Seeds, such as sunflower seeds, pumpkin seeds, chia seeds, flax seeds, hemp, all contain beneficial nutrients for our kids.  Seeds contain:

  • Healthy fats- Which is vital to building cell membranes, lubricating joints, and healing skin!
  • Protein- Vital for building muscle
  • Carbohydrates- SO important for our kids to feed their brains.
  • Fiber- Keeps them regular!  You know seeds are a good source of fiber the first time you eat too many of them.. lol
  • Vitamins and minerals- While all the macronutrients are great, getting our vitamins and minerals from whole food sources like seeds is the best way to get maximum absorption.

Our go-to, nut free trail mix we make the most includes:

  • Pumpkin seeds
  • Sunflower seeds
  • Dried cranberries (sweetened in juice- we find this in the bulk section at our health food store)
  • Shredded coconut
  • and Freeze dried berries
Nut Free, Lunch Box Ready, Trail Mix. A nut free trail mix that your kids will love!

So, don’t let your kids get out of the door without a bag of trail mix to keep their bodies moving through a long day at school!

Nut Free, Lunch Box Ready, Trail Mix. A nut free trail mix that your kids will love!
nut free lunch box ready trail mix
Print Recipe Pin Recipe
3 from 3 votes

Nut Free, Lunch Box Ready, Trail Mix

Prep Time10 minutes
Cook Time0 minutes
Course: Snack
Cuisine: American
Servings: 4 servings
Calories: 248kcal


  • 1/2 cup pumpkin seed kernels
  • 1/2 cup sunflower seeds
  • 1/2 cup cranberries, dried
  • 1/2 cup coconut flakes
  • 1/2 cup raspberries, freeze dried


  • Mix all ingredients together and enjoy!


Calories: 248kcal | Carbohydrates: 30g | Protein: 6g | Fat: 14g | Saturated Fat: 4g | Sodium: 34mg | Fiber: 5g | Sugar: 19g
Keyword : dairy free, gluten-free, Nut Free Trail Mix, trail mix


Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating


My daughter is allergic to nuts, so this is perfect, thank you! Also, please be careful if you are buying sunflower seeds that are not raw. Some say that they have been roasted in peanut oil. I buy raw sunflower seeds and roast them myself with a pinch of sea salt and voilah! 🙂
You can also add a little grapeseed oil and put it in the food processor and you have natural homemade “sun butter” 🙂
Thanks again! 🙂

I made up a batch this weekend for the kids to take to lunch. I used raisins, dried cranberries, bananas, pepitos, and of all things, grape nuts (they like the crunch!). I would love to add the freeze dried fruit but I don’t know where to find them. I saw something that looked like dried strawberries but they looked kind of candied and I don’t want the added sugar. Any suggestions?

Michelle! Definitely avoid any dried fruit that they’ve added sugar to. That’s why I love the freeze dried. It’s rare that they will add sugar to freeze dried. If you can’t find it, just replace it with regular dried, while of course, watching the ingredients so that it is ONLY the fruit!

love this! hope this is ok to share… if anyone is looking for freeze dried berries (or other fruits, veggies, etc.) you need to try Thrive! All of our foods are picked at peak ripeness, come from quality sources (mostly small growers), have no artificial additives, are certified GMO free or are in the process of certification (with the exception of the white rice and soy products)… the taste is amazing! Check out my website. You will be amazed how many products we offer, and it will be shipped right to your door (available in USA, Canada, Japan, Puerto Rico). I would love to answer questions, and help others discover Thrive! My family loves Thrive! http://www.gretaduncan.thrivelife.com

Loving all your posts and grateful for the awareness you are helping build around nut allergies. It’s so helpful for those of us trying to keep our kids safe and eating healthy. Thank you!

Hi there
I see that your recipe makes 2 1/2 cups. In terms of daily nutritional needs, what is the amount you would be packing into a lunch box? Thanks.