Low Iodine Rosemary Almond Snack Mix
Snacking on a low-iodine diet can feel like a minefield, especially when packaged mixes are loaded with iodized salt, dairy coatings, or mystery seasonings that make them off-limits. This homemade mix sidesteps all of that by using raw almonds, pumpkin seeds, and sunflower seeds tossed in extra-virgin olive oil and seasoned with fresh rosemary, garlic powder, turmeric, and a pinch of fine sea salt — every single ingredient is straightforward and easy to verify. The result is deeply savory, warmly herby, and satisfying in a way that most store-bought snacks simply can't match. Baking everything low and slow at 325°F coaxes out a gorgeous golden crunch without burning the seeds, and that final rest on the pan lets the mix crisp up even further as it cools. A little cayenne is optional if you want a gentle kick, making this easy to customize for different heat preferences. Once it's cooled, it stores beautifully in an airtight container, so you can make a batch ahead and have a reliable, craveable snack ready whenever you need it.
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Learn more →Ingredients
6 servings
- 1 cup raw almonds
- ½ cup raw pumpkin seeds (pepitas)
- ½ cup raw sunflower seeds
- 2 tbsp extra-virgin olive oil
- 1 tbsp fresh rosemary, finely chopped
- ½ tsp garlic powder
- ¼ tsp ground turmeric
- ¼ tsp cayenne pepper (optional)
- ½ tsp fine sea salt
Chef's tipFine sea salt and table salt measure the same - no conversion needed.
Instructions
- 1
Preheat the oven to 325°F (165°C). Line a rimmed baking sheet with parchment paper.
- 2
In a large mixing bowl, combine the almonds, pumpkin seeds, and sunflower seeds. Drizzle with the olive oil and toss until every piece is evenly coated.
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