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Super Seed Mix

3 min

Homemade staple


10 ingredients or less

No cook

Seeds are an excellent source of energy, protein, vitamin and minerals, such as magnesium and zinc. This easy seed mix can be sprinkled over yogurt, oatmeal, on smoothie bowls, salads, and even sandwiches! It's an excellent way to add a bit of extra nutrition and healthy omega fats to just about any meal.


(2 Tbsp per serving)


3 min


3 min


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tree nut

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Free from

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  1. Combine all the ingredients in a mason jar.
  2. Store and sprinkle as desired onto salads, soups, yogurt, or oatmeal.


  • Store away from heat or sunlight for up to 2 months, or keep in the freezer for up to 6 months.

Let us know what you think

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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Discussion & Rating

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malika Adams - June 12, 2024, 11:23 p.m.

I made it!! I can’t wait to use it on a lot of my foods!!! Thx so much!!

Steve Elliott - May 26, 2024, 10:48 a.m.

Loving this highly beneficial and nutritious mix. I put 1 tbsp on pretty much any meal that isn't hot. Doesn't matter if it's sweet or savoury.

PUL Team - May 27, 2024, 8:10 a.m.

So glad that you're enjoying the seed mix, Steve!

Lies - April 28, 2024, 4:34 p.m.

Perfect! I put it on my yoghurt, salads and oats.

Shayda - Jan. 19, 2024, 1:18 a.m.

This has been so handy! I love that it’s not sweet or salty, bc I can use it on anything and adjust accordingly. If I want sweet, I add some chocolate chips/cinnamon and for salty, some flaky sea salt.

PUL Team - Jan. 19, 2024, 5:45 a.m.

Yayy so glad that the super seed mix is being enjoyed, Shayda, thank you! 😊

Charlotte - Jan. 1, 2024, 7:25 p.m.

On my second batch of this now after making this from the YouTube video. So easy to add to lots of different things. And very satisfying to mix together!

PUL Team - Jan. 3, 2024, 6:39 p.m.

We're so happy that it's being enjoyed, Charlotte, thank you! 😃

Leesha Cowan - Dec. 6, 2023, 6:22 p.m.

I have made this recipe for a few years now and I love it. I put it on yogurt bowls, ice cream, toast with peanut butter. My whole family uses it now.

PUL Team - Dec. 8, 2023, 7:39 p.m.

Woohoo! So glad it's being enjoyed, Leesha, thank you 🙌

Joanna - Oct. 27, 2023, 11:53 a.m.

Hoorah - what a great mix: healthy, tasty and soooooo versatile! I also added a few tablespoons of quinoa to mine too, and I've been enjoying this mix on top of yoghurt, skyr, oat-bran porridge, semolina pudding, roasted pumpkin, sweet-potato and pumpkin puree, soups... it goes with everything, really 👍😋 I will definitely be making this on repeat - thank you!

PUL Team - Oct. 27, 2023, 6:27 p.m.

Thanks for taking the time to share your experience with the super seed mix, Joanna! We're happy it was enjoyed 😊

Aditi - Sept. 13, 2023, 8:28 a.m.

Hey, I want to gain Weight so which seeds should I use in my smoothie?

PUL Team - Sept. 13, 2023, 8:02 p.m.

Hey Aditi, seeds are a lovely way to increase calories, protein and healthy fats all in one. Here at PUL, we aim for the unsalted varieties. Chia seeds, flax seeds, and hemp seeds tend to be the easiest to blend into smoothies. In case you're interested, we have an article on how to gain weight healthfully on a plant-based diet. If you search "gain weight" on the PUL website it will show up 😊

Franziska - Sept. 3, 2023, 2:51 p.m.

A staple in our kitchen. There is no day we go without.

Dhilip Ranganathan - Aug. 10, 2023, 8:16 p.m.

Do the nuts or seeds need to be toasted for more flavor? I am not sure of the shelf life between raw vs toasted nuts/seeds. Great recipe to boost the nutritional value of any meal with this seed mix. Thank you.

PUL Team - Aug. 10, 2023, 10:53 p.m.

Hey there, Dhilip, thanks for the questions! You can toast the nuts or seeds if you'd like to enhance their flavour and add a satisfying crunch to recipes. Raw nuts and seeds will have a longer shelf life due to locked-in oils, but toasted varieties can be stored for around 3 months in an airtight container in a cool, dark place 😊

Jamie - Sept. 13, 2023, 6:03 a.m.

what is a cool dark place? fridge or kitchen cabinet?

PUL Team - Sept. 13, 2023, 7:31 p.m.

Hey Jamie, we meant a spot such as a cabinet or a pantry that isn't exposed to heat (like ovens or sunlight). You could store the mix in the fridge if you'd like though to keep it fresh for longer 😊

Melanie - July 17, 2023, 12:51 a.m.

Delicious in salads. The little crunch that makes the difference

Ekesha - May 16, 2023, 3:18 p.m.

I absolutely LOVE this mix! I put it on oatmeal, yogurt, and salads. It’s a nice alternative to having any one of the ingredients singularly. 😋

PUL Team - May 17, 2023, 1:27 a.m.

Woohoo! Thanks so much, Ekesha 😃

Heidi Reed - April 18, 2023, 1:45 p.m.

I absolutely LOVE this mix. I have been making a bowl of steel cut oatmeal, yoghurt, banana, and super seed mix for breakfast. It feels so nourishing. :) I also have enjoyed putting this mix on salads, on top of soups, and in smoothies.

PUL Team - April 18, 2023, 11:16 p.m.

So happy to hear, Heidi, thank you!

joy clendening - April 17, 2023, 1:15 a.m.

Great salad topper!

T - April 3, 2023, 8:56 a.m.

This is super delicious but recently my gut has been responding to it with cramping and frequent visits to the bathroom. Any idea why that could be? I’ve been having it on toast or yoghurt but also with milk tea. Could it be the combination?

Thank you for your time!

PUL Team - April 3, 2023, 6:57 p.m.

Hey T, oh no! If you're new to eating plants, you may be experiencing some digestive discomfort due to a sudden increase in fibre, seeds, or the caffeine in your tea. Eating lots of flax and chia seeds in a short amount of time can cause some tummy troubles, especially if we're not used to them. You might want to try cutting back on the seeds and drinking your tea at a different time to see if that helps. If you're still not feeling better, checking in with a healthcare professional such as a dietitian is best for personalized recommendations. We also have an article on bloating and discomfort here in case it helps:… 🙂

T - April 3, 2023, 9:33 p.m.

Thank you! Will check it out

Martunia - March 17, 2023, 10:18 p.m.

Such a lovely idea! I made this mix a couple months back and I store it in the fridge. I add the super seed mix to yogurts whenever I need a quick and filling snack.

PUL Team - March 18, 2023, 6:37 p.m.

Woop woop! Thanks so much, Martunia 🤗

Joy - Jan. 26, 2023, 5:15 p.m.

Never thought to do this before (not sure why 🤔) but thanks to you I will be keeping a jar of this blend in the fridge consistently!
Regards from Canada 🇨🇦

PUL Team - Jan. 27, 2023, 1:18 a.m.

Yay! Happy cooking, Joy, and sending lots of love to Canada 🤗

Nawal - Oct. 13, 2022, 9:05 p.m.

Hi I just recently started watching your videos and I’m loving your recipes. I have a question though on the seeds and nuts do you have to roast them first to get rid of phytic acid or would they lose their nutritional value? Thanks and kind regards

PUL Team - Oct. 14, 2022, 7:23 a.m.

Hey Nawal, you don't always have to roast nuts and seeds, both make for incredibly wholesome choices! Roasting nuts and seeds can impact some of their nutrients. For example, some heat-unstable nutrients such as B vitamins and carotenoids are lower in roasted nuts and seeds than in raw counterparts. Heat-stable nutrients, such as fibre, protein, and minerals tend to be similar. Some other nutrients, such as phenols, flavonoids, and antioxidant properties may improve after roasting 🙂

Nancy - Oct. 4, 2022, 3:09 a.m.

I'm curious: your ingredient list includes ground flax seed. In the photo you show what looks to me like unground/whole flax seeds. Is that accurate? I usually grind my flax seeds, but they become more like a powder.

PUL Team - Oct. 6, 2022, 4:46 p.m.

Hey there, Nancy, great eye! We recently upgraded this recipe and switched the whole flaxseeds to ground flaxseeds to promote better omega-3 fat absorption 🤓 Feel free to use either though.

Christian Loyen - Jan. 26, 2024, 9:31 a.m.

I hear the same is true for chia seeds, can I safely assume those are fine too?
Or is there a specific reason they're not listed as ground? Does it not matter that much?

PUL Team - Jan. 27, 2024, 3:43 a.m.

Hey Christian, yes chia seeds are also safe to consume whole or ground. We enjoy the slight crunch that whole chia seeds offer, but you can totally use ground seeds instead if you prefer 🤗

Mary - Sept. 26, 2022, 11:18 p.m.

I looooooove this seed mix!!!! I’m glad it gives you an option to do a big batch of it. Did extra for my mother & siblings. The taste is awesome 👏 thank you!

PUL Team - Sept. 28, 2022, 8:02 p.m.

So thrilled it's being enjoyed, Mary, and how kind of you to make it for them!

Yasmine - Aug. 28, 2022, 8:06 a.m.

Such a brilliant and simple idea!

One question though: in general, do chia seeds have to be soaked or ground to be able to take fully advantage of their nutritional value?

Thank you

PUL Team - Aug. 28, 2022, 8:33 p.m.

Hey there, Yasmine, not a silly question at all! It does have some benefits, although, unsoaked and whole chia seeds still make for a wholesome choice 🙂

Ground chia seeds instead of whole seeds allows for better absorption of omega-3 fats. Soaking also has several benefits as we talk more about in our soaking article here in case you haven't already seen it:…. If you prefer to soak this mixture, it would likely work better closer to serving as the chia seeds will expand which may be undesirable.

Hina - June 9, 2022, 5:29 a.m.

Would love to try! Do these need any cooking or pre-soaking? I soak my chia seeds before eating. do these need that?

PUL Team - June 10, 2022, 6:42 p.m.

Hey there, Hina! The nuts can be pre-roasted if desired. If you prefer to soak the mixture, it would likely work better closer to serving as the chia seeds will expand which may be undesirable. We typically don't soak nuts or seeds if we're roasting or baking them. For example, if we're adding this mix to granola. We mainly only soak nuts or seeds if we're snacking on them as-is, or if we're using them in dressings or sauces, although we don't necessarily do this all the time. Nuts and seeds are incredibly wholesome whether or not they’ve been cooked or soaked, so we’d suggest doing whatever works best for your schedule and lifestyle. You can also learn more about soaking in our article here if you're interested and haven't already seen it yet:… 🙂

Su - June 9, 2022, 12:15 a.m.

Love this mix,
Make it every fortnight, add some other nuts like Brazil for selenium/thyroid health.
So nice over yogurt !

PUL Team - June 9, 2022, 6:09 p.m.

Thank you for sharing your experience with it, Su!

Julie - May 20, 2022, 8:02 a.m.

Amazing! I have all these ingredients sitting around and never thought to just combine all of them as a sort of topping. It's delicious, nutritious, and hearty. Love it! I think this will become a staple in our fridge.

Marenda - April 27, 2022, 7:53 a.m.

I’ve noticed none of the vegan YouTube videos watch use pistachios, almonds and cashews. Well they use cashews to make sauce but not seed mixtures. Are these nuts not as good for you? I know pistachios are expensive. I see a lot of pumpkin seeds sunflower seeds and flax, chia and hemp. I was just wondering

PUL Team - April 27, 2022, 5:50 p.m.

Hey Marenda, nuts and seeds including pistachios are a delicious source of many nutrients! They're indeed more expensive and a bit less accessible for us personally. We'll note down a request for content with pistachios as an idea for future content though 😃

Iman - April 2, 2022, 10:54 a.m.

I love this mix. It's the second time that I'm making it. I just love sprinkle it on my oatmeal or sometimes on a salad or basically anything.

PUL Team - April 3, 2022, 8:41 p.m.

So glad it's being enjoyed, Iman, thank you!

Cornelia Moyo - April 1, 2022, 12:33 p.m.

Great work

Shalini - March 27, 2022, 8:56 p.m.

Glad! I landed on rich nutrition based video & website, detailing amazing recipes.
I had begun consuming a mix of below ingredients: chia seeds, pumpkin seeds, sunflower seeds, walnuts, wet dates, cashews.

Added chia seeds & helm seeds to the mixture😊

Thanks for the great recipe

PUL Team - March 27, 2022, 10 p.m.

Aw thanks a bunch, Shalini, it means so much to hear 😃

Lynsey - March 25, 2022, 12:04 p.m.

Thank you for this mix, I made it this morning after bookmarking it weeks ago. Really good but the hemp seeds were quite hard, I wonder if I've got the right ones now.

PUL Team - March 26, 2022, 7:21 p.m.

Hey Lynsey! Hemp seeds are on the harder side. Opting for hulled hemp seeds, such as hemp hearts, is one option that is softer since the outer shell is removed. This option is lower in some nutrients though, such as fibre 😊

Johanna - March 24, 2022, 9:14 a.m.

Hey there, this sounds nice. Can you taost this mix, or is it better to leave it raw?

PUL Team - March 24, 2022, 3:23 p.m.

Hey Johanna, you can toast it if desired. We'd recommend keeping a close eye on the mix to make sure it doesn't burn if so 😊

Carol - March 18, 2022, 11:27 p.m.

Made this into my jar today! Looking forward to having this tonight in my salad and in my toasted Ezekiel bread with avacodo! I love the mixture, so glad I had everything in my pantry😊

PUL Team - March 19, 2022, 12:11 a.m.

Mmm sounds lovely! We hope you enjoy it, Carol 🙂

Akanksha Baswant - Feb. 18, 2022, 2:54 p.m.

Made this one long ago. Really a superfood

Shontrice Darby - Feb. 18, 2022, 3:55 a.m.

Trying to get back on track to a healthier lifestyle and this recipe is interesting . Thanks for sharing

PUL Team - Feb. 19, 2022, 2:51 a.m.

Thank you, Shontrice, and wishing you an abundance of health and wellness ❣️

Teena - Feb. 12, 2022, 4:51 p.m.

Always enjoy your simple recipes. Thank you.

Heather - Feb. 6, 2022, 9:16 p.m.

Always giving us helpful information and great ideas to amp up our nutrition! Thank you so much. I love all of your videos!! Very professional quality presentations. You do a masterful job in every aspect! Sending greetings from Victoria, Canada.😊

PUL Team - Feb. 6, 2022, 10:52 p.m.

It means so much the PUL content is being enjoyed, Heather! Hugs to Victoria 🤗

kayla - Jan. 11, 2022, 2:40 a.m.

love it

Brenda - Jan. 3, 2022, 7:46 a.m.

Had all the ingredients in the pantry already. Super easy and delicious. Thanks for sharing.

PUL Team - Jan. 3, 2022, 7:01 p.m.

So glad to hear, Brenda!