Sunflower Seed Snack Mix, Four Ways

Kids going back to school soon? Even if they are not physically going away from home each day, it is helpful to have snacks ready to go for lunches. Recently I discovered a nice little recipe from Savory Magazine, which is the free magazine from Stop & Shop/Giant/Martin's. I like to look at this magazine when I go to my parent's house. Usually I just get a little inspiration here and there, but this time I feel like a came across a recipe that I will make again and again. I will share with you the basic recipe as well as different ideas for how to enjoy it.

This recipe uses sunflower seeds and pistachios, but you can easily make it nut free by using pumpkin seeds instead of pistachios. You can also add in other nuts, such as almonds or walnuts, as long as they are chopped finely. I have used different combinations for this snack mix and it always turns out well. The key is using the egg white to "glue" the mixture together. That way you get nice cracker-type pieces that break off easily without crumbling. 

This snack mix is great on it's own, with cheese, on a salad or broken up into pieces with cranberries and dark chocolate. My favorite part about it is that there is no sugar. It's hard to come by satisfying snacks that are sugar free and not heavy on carbs. A little sugar here and there is fine, and carbs are fine but it can be easy to overdo both. The snack mix is the perfect way to balance out how you eat. 

I think my very favorite way to eat this is on a salad. It adds a satisfying crunch, a deep salty flavor and a nice dose of healthy fat. 

This snack mix will last in an airtight container for about a week.

Here is the basic recipe. Below are other ideas for how to enjoy it.

Sunflower Seed Snack Mix

Adapted from Savory Magazine

Serves 4-6 people


1 large egg white

2 tablespoons olive oil

1/4 teaspoon salt (use 1/8 teaspoon if you are using salted pistachios)

1 cup roasted, salted sunflower seeds

1/2 cup roasted, unsalted pistachio seeds (or pumpkin seeds or other chopped nuts)

1 tablespoon caraway seeds (optional)


1. Preheat oven to 375 degrees. Line a sheet pan with parchment paper. 

2. Mix oil, egg white and salt in a large bowl. Add in other ingredients and mix well. 

3. Spread mixture in a tight, single layer on pan. Bake 20 minutes. Check to see if it is golden brown. If not, bake 5-10 minutes longer. I find that when the edges get almost close to burnt, the snack mix is done. 

4. Let cool completely, break into pieces and store in air tight container. 

How to eat it

1. Make a nice, green salad, using Romaine or green leaf lettuce, parsley, cilantro, scallions, cucumber and green olives. Splash in some apple cider vinegar. Add smoked herring and crumbled snack mix on top. 

2. Mix about 1 cup of crumbled snack mix with 1/4 cup dried cranberries and 1/4 cup dark chocolate.

3. Eat with cheese.

4. Eat it plain!

I hope you've enjoyed today's recipe and I would love to know if you make it! Can you think of any other ways to enjoy this versatile snack?

What I've been cooking lately

- Kale with pappardelle and sun-dried tomatoes

- Lazy sourdough bread

- Mathilde's tomato tart

- African meatballs


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