Trail Mix Cups {paleo, dairy & gluten free}

By , On September 25th, 2015, In: Breakfast, Candida, Dairy Free, Egg Free, FreeDiet™- phase 1, FreeDiet™- phase 2, Paleo/Grain Free

20-24 Servings ~ 20
Home » Breakfast » Trail Mix Cups {paleo, dairy & gluten free}


  • 1 cup shredded coconut
  • 1/2 cup ground flax
  • 1/2 cup pecans
  • 1/4 cup hemp seeds
  • 1/2 cup frozen blueberries
  • 1/2 cup water
  • 2 tbsp. coconut oil
  • 1 tsp vanilla extract
  • 1 tsp maple extract*
  • 2-3 tbsp. coconut or date sugar*
  • pinch pink Himalayan sea salt
  • * for FreeDiet™ phase 1 compliant
  • omit sugar and maple extract
  • use 1/8 tsp stevia
  • use soaked pecans

The number one question we get asked by patients when they are trying to lose weight or do a cleanse like the FreeDiet™, is what to eat for breakfast? Unfortunately, the most important meal of the day {says my mother} often gets hijacked by processed, sugar-laden bars or some fatuous excuse like, “I don’t have time.”

So here to save the day in many ways are my Trail Mix Cups!  Healthy yes and still full of flavor and easy to make, hurray!  I have two versions, one for all those who just want a tasty, nutritious option and one for those who need a No Sugar option.

Why “No Sugar” you might ask. Well, many people have particular health issues they are trying to heal from, such as candida overgrowth, or an illness that has an inflammatory response to sugar like arthritis, sinusitis, chronic pain, viruses and even autoimmune disorders to just name a few.

The good news is a break from foods like sugar, that cause inflammation in the body, is very helpful when avoided for a specific time. However, there are a few natural sugar choices to use moderately that do not affect the body like the others.  Stevia and xylitol are safe alternatives while abstaining from this most addicting food known as refined white sugar.

In general, we teach families to replace refined white sugar with the many healthier options to sweeten recipes like date sugar, coconut sugar, whole fruits like banana, dates or even my favorite apricots!

Believe it or not, these sugars actually have some nutrition in them compared to refined white sugar which robs the body of vital nutrients and weakens the immune system up to 5 hours after consuming it.



Trail Mix Cups {paleo, dairy & gluten free}
Prep time
Cook time
Total time
Serves: 20-24
  • 1 cup shredded coconut
  • ½ cup ground flax
  • ½ cup pecans
  • ¼ cup hemp seeds
  • ½ cup frozen or fresh blueberries
  • ½ cup water
  • 2 tbsp. coconut oil
  • 1 tsp vanilla extract
  • 1 tsp maple extract*
  • 2-3 tbsp. coconut or date sugar*
  • pinch pink Himalayan sea salt
  • *FreeDiet™ compliant: omit sugar
  • & maple extract use ⅛ tsp stevia
  • use soaked pecans
  1. In a food processor, mix all dry ingredients: coconut, pecans, flax, hemp seeds and sea salt.
  2. In a small bowl, mix water, sugar (either coconut, date or stevia}, extracts and oil.
  3. Add liquid to dry mixture and pulse until blended well.
  4. Add frozen or fresh blueberries and mix gingerly.
  5. Line a mini muffin tin with liners, add a rounded tbsp. full of mixture and press firmly into cup.
  6. Bake 350 for 20 min.
If you don't have a mini muffin tin you can use a spoon and press the mixture firmly together on a cookie sheet so it doesn't fall apart. I find the mini muffin liners make it easier to take on the go and keeping it together. If you are following a candida cleanse or doing the FreeDiet it is helpful to soak nuts as it will rinse debris and yeast that grows naturally on the outside of the nut. To soak nuts fill a jar ¾ full of nuts, fill jar with filtered water to the top and let it sit overnight in the refrigerator. You will notice the water is cloudy from all the debris in the morning. Drain the water and replace it with fresh water. Nuts will stay fresh for 3-4 days in the refrigerator. You can add a few dashes more of the stevia if you would like it sweeter but go easy with it and taste as you go. If you would like this to be NUT FREE you can substitute pecans with sunflower seeds.

With a Spoonful of Health,


P.S. Here is a link to a past post I wrote if you would like to learn more about the benefits of soaking nuts!

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4 Comments on "Trail Mix Cups {paleo, dairy & gluten free}"

  1. Rashidah Ali September 29, 2018 at 12:17 am - Reply

    Mine fell apart 🙁 not sure what went wrong.

    • Dawn Rofrano September 30, 2018 at 2:52 pm - Reply

      I am sorry to hear this but honestly if you think about trail mix it is a loose kinda treat you eat. However, with this said I am wondering if you didn’t use enough water or used a tad to much flax or other dry ingredients. If you didn’t firmly press them into liner that could have been the trouble shooting error too. Using frozen blueberries helps like recipe calls for because they have more water content and the water activates the chia and flax to bind the ingredients together. I hope you enjoyed the flavors in spite of the misshape.

  2. Sara April 25, 2023 at 4:59 pm - Reply

    Many of these recipes have hemp seeds, but I am not allowed to have hemp products due to my employment. Is there a substitute for that or can I just omit it? Thanks!

    • Dawn Rofrano July 3, 2023 at 11:26 am - Reply

      Hi Sara, you can exchange the seeds certainly. In this recipe you could use other chopped nuts, seeds or more coconut flakes. In soups I sometimes I use hemp for protein, but you could use soaked cashews, or just extra coconut milk. I hope this helps.

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