These healthy trail mix energy cups make an awesome nut-free, vegan, and gluten-free snack, while being a great source of protein, fibre and omega 3’s! The perfect option for back to school or as a pre-workout snack!

Trail Mix Energy Cups |

Throughout the months of August and September, I get bombarbed by a whole rush of moms looking for nut-free snacks for back-to-school lunches.

And I’m not joking when I say a rush.

Last year, I had a giant mob of moms around me for a cooking demonstration that I was doing for healthy nut-free back to school snack ideas.

They were practically tripping over each other just to get some recipes.

Ohh that dreaded time when you’re scouring the grocery store to find school-friendly snacks the day before school starts, and it seems like EVERYTHING contains nuts.

And the ones that don’t contain nuts are usually highly processed, and not something we want to be feeding the kids anyways.

Oh man.

Just can’t win.

In order to prepare myself for the mob, I’ve started experimenting with recipes early.

Trail Mix Energy Cups

Actually, I was really experimenting for snacks for a sports nutrition theme that I had going on at work, and decided to make it nut free as well to kill two birds with one stone.

The athletic individuals and the anxious nut-free moms.

Everyone needs healthy snacks, right?

That’s when these trail mix energy cups were born.

Trail Mix Energy Cups |

Packed full of hemp hearts, they are a great source of protein, fibre and omega 3s.

I’ve also incorporated sunflower seed butter to make it a nut free option, but feel free to sub in a nut butter if you can do nuts.

Then you can basically incorporate some tasty add-ins to make it just like the name.

Trail mix energy cups.

Trail Mix Energy Cups |

I strongly recommend that you make a batch.

I like to evenly distribute the mixture into silicone muffin holders because all you have to do is stick them in the freezer and then 30 minutes later, pop them out of the silicone molds.

I’m not a big fan of cutting bars.

I just don’t have the patience for the crumbly mess, let alone the uneven bars.

I’ve never been great at cutting straight.

It drives me crazzzzy when the bars are not equal sizes.

Yes, a bit of a perfectionist.

That’s why I’d rather pack it in and then pop it out.

Trail Mix Energy Cups |


This is a great recipe to have on hand whether you’re an active individual, a mom looking for nut-free snacks, or generally just a hungry person.


Trail Mix Energy Cups

Yield: 16 bars


  • 1 ½ cups unsweetened coconut
  • 1 cup sunflower seed butter (or peanut/almond butter if you prefer)
  • 1 cup Hemp Hearts
  • 1/3 cup 100% pure maple syrup
  • 1 tsp cinnamon
  • Optional Add-Ins:
  • ¼ cup pumpkin seeds (optional)
  • ¼ cup dried cranberries (optional)
  • ¼ cup dark chocolate chips (optional)


  1. Mix together all ingredients in a large bowl.
  2. Evenly distribute the mixture between 16 silicone cupcake holders in a muffin tin and press the mixture down with a spatula or the back of a spoon until smooth.
  3. Top with desired toppings.
  4. Place muffin tin in the freezer for at least 1 hour.
  5. Once frozen, pop each cup out of the silicone mold.
  6. Store the cups in a ziploc bag or container in the fridge or freezer.
  7. NOTE:If you don't own silicone cups, you can simply press the mixture into a parchment paper-lined baking pan and freeze. Once mixture is firm, remove from pan and cut into 16 squares or bars.

Nutrients per serving:

Servings: 16 • Calories: 206 • Fat: 17 g • Carbohydrates: 11 g • Fibre: 3 g • Protein: 6 g • Sugar: 6 g • Sodium: 3 mg • Cholesterol: 0 mg

Elysia, XOXO