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Spiced Pumpkin Seeds & Dried Fruit Mix

Spiced Pumpkin Seeds & Dried Fruit Mix

Snack
Prep Time
20min
Cook Time
45min
Servings
4
Calories
278
Chef's Note

For the best flavor development, toast the pumpkin seeds and nuts separately before combining with the dried fruits. The seeds need less time than the nuts, so this ensures nothing gets burnt. You can also customize this mix with your favorite nuts, seeds, and dried fruits while maintaining the protein-to-fat ratio. The whey protein adds a significant protein boost without changing the flavor profile too much.

Tags
high-protein
high-fiber
nuts
seeds
dried fruit
snack
meal prep
gluten-free
dairy-free
heart-healthy
Ingredients

  • 2 cups raw pumpkin seeds

  • 1 cup raw almonds

  • 1 cup raw walnuts

  • 1/2 cup dried apricots, chopped

  • 1/2 cup dried cranberries

  • 1/2 cup dried tart cherries

  • 1/4 cup dried goji berries

  • 1 large egg white

  • 2 tablespoons olive oil

  • 1 tablespoon maple syrup

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon ground cardamom

  • 1/2 teaspoon ground ginger

  • 1/4 teaspoon ground nutmeg

  • 1 teaspoon sea salt

  • 1/4 teaspoon black pepper

  • 1/2 cup whey protein isolate

Instructions
  • 1

    Preheat your oven to 300°F (150°C) and line two baking sheets with parchment paper.

  • 2

    In a large bowl, whisk 1 egg white until frothy, about 1 minute.

  • 3

    Add 2 tablespoons of olive oil and 1 tablespoon of maple syrup to the egg white and whisk to combine.

  • 4

    In a small bowl, mix 1 teaspoon cinnamon, 1/2 teaspoon cardamom, 1/2 teaspoon ginger, 1/4 teaspoon nutmeg, 1 teaspoon sea salt, and 1/4 teaspoon black pepper.

  • 5

    Add 2 cups of raw pumpkin seeds, 1 cup of raw almonds, and 1 cup of raw walnuts to the egg white mixture and toss until evenly coated.

  • 6

    Sprinkle the spice mixture over the nuts and seeds and toss again until evenly coated.

  • 7

    Spread the mixture in a single layer across the two prepared baking sheets.

  • 8

    Bake for 30 minutes, stirring every 10 minutes to ensure even toasting. The seeds and nuts should be golden brown and fragrant.

  • 9

    While the nuts and seeds are baking, chop 1/2 cup of dried apricots into small pieces.

  • 10

    Remove the baking sheets from the oven and let the mixture cool completely on the baking sheets, about 15 minutes.

  • 11

    Transfer the cooled nuts and seeds to a large mixing bowl.

  • 12

    Add 1/2 cup chopped dried apricots, 1/2 cup dried cranberries, 1/2 cup dried tart cherries, and 1/4 cup dried goji berries to the bowl.

  • 13

    Sprinkle 1/2 cup of whey protein isolate over the mixture and gently toss until everything is well combined.

  • 14

    Store in an airtight container at room temperature for up to 2 weeks or in the refrigerator for up to 1 month.

Nutrition Information (per serving)
278
Calories
24g
Protein
21g
Carbs
11g
Fat
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