Why You’ll Love This Recipe
These crunchy nut and seed snack bites are a nutrient-dense alternative to shop-bought granola bars or trail mix — but with no refined sugars, no additives, and just five ingredients. Naturally sweetened with maple syrup and packed with healthy fats, they’re the perfect grab-and-go snack to fuel your day or satisfy a sweet tooth between meals.
They’re gluten-free, refined sugar-free, and completely customisable depending on the nuts you have at home.
As a busy mum who’s always on the go, I’m constantly looking for portable snacks that aren’t full of junk. These nut & seed clusters are my current obsession — they’re crunchy, slightly sweet, and keep me full for hours.
My kids love them too (especially when I add a drizzle of melted dark chocolate), and they store really well in the fridge or freezer.
Favourite Tools & Pantry Staples I Use
Reusable silicone muffin tray – for easy release
Raw organic nuts in bulk – I love using cashews, almonds & pecans
Pure maple syrup – check the label for no added sugars
Coconut oil spray – to grease the tin easily
Dark chocolate 70%+ – optional drizzle for extra indulgence
Nutrition & Wellness Benefits
These little snack clusters are blood sugar-friendly and nutrient-dense:
- Cashews & almonds: provide magnesium and healthy fats to stabilise blood sugar
- Pecans: rich in antioxidants and heart-healthy fats
- Pumpkin seeds: great for zinc, iron and plant protein
- Maple syrup: natural sweetener with a gentler impact than refined sugar
- Optional dark chocolate: boosts mood and antioxidants
Ingredients
- ½ cup cashews
- ½ cup pecans
- ½ cup almonds
- ½ cup pumpkin seeds
- ¼ cup maple syrup
- Optional: melted dark chocolate or flaked sea salt for topping
- Coconut oil for greasing tin
Instructions
- Preheat your oven to 190°C (fan). Grease a muffin tray with coconut oil or use a silicone muffin tray.
- Add all the nuts and seeds to a large bowl. Pour over the maple syrup and stir well to coat evenly.
- Spoon the mixture into the muffin pan compartments. Press each portion down firmly so it compacts — this helps them hold together when baked.
- Place on the middle shelf and bake for 20–25 minutes, checking near the end so they don’t overbrown.
- Allow them to fully cool in the pan before removing. Once cooled, top with melted dark chocolate or sea salt flakes, if desired.
Notes
- Store in an airtight container at room temp for 2–3 days
- Refrigerate for up to 7 days
- Freeze for up to 1 month (defrost at room temp)
- Swap maple syrup for honey or date syrup
- Add chia seeds, sunflower seeds, or crushed walnuts
- Use vegan dark chocolate or sprinkle with cinnamon
Nutrition
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