Safety first: Lower in added sugar, not sugar-free. Not medical or nutrition advice; check with your doctor about your own diet. Please read our editorial guidelines before you start.
Key takeaways
- Pulse in 1 to 2 second bursts and stop at a coarse powder. Longer turns it into nut butter.
- Cacao nibs taste bitter and chocolatey, not sweet. Taste a pinch before you use a lot.
- Keep it in the fridge in a closed jar, up to 2 weeks.
In this post4 sections
What we found, and what we are guessing
Nut and seed sprinkles for yogurt bowls are a common idea: almonds plus pumpkin or sunflower seeds, sesame or hemp, and cacao nibs or cocoa for the chocolate flavor, ground to a powder or left coarse. The versions we read vary a lot in amounts and keep it loosely. Ours is the reel's four ingredients in equal parts, pulsed. Oils in ground nuts and seeds go off faster than whole ones, so we say fridge and 2 weeks, which is our cautious estimate. We could not read reader reviews.
Tested recipe
Chocolate Seed Sprinkle
Almonds, pumpkin seeds, sesame seeds and cacao nibs pulsed to a coarse powder for yogurt, oatmeal and fruit. About 1 cup, 5 minutes.
Ingredients
- 1/4 cup raw almonds
- 1/4 cup pumpkin seeds (pepitas), raw, shelled
- 1/4 cup sesame seeds
- 1/4 cup cacao nibs, unsweetened
Steps
Step pictures are AI illustrations, not our dish. Our photos are coming after we cook it.
-
Add the almonds, pumpkin seeds, sesame seeds and cacao nibs to a blender or spice grinder.
AI illustration -
Pulse in 1 to 2 second bursts, shaking the jar between, until it is a coarse powder, about 10 to 15 pulses. Stop before it starts to clump or look oily.
AI illustration -
Spoon into a clean jar with a lid and refrigerate.
AI illustration -
Sprinkle 1 Tbsp over yogurt, oatmeal or sliced fruit.
AI illustration
Notes
- Contains tree nuts (almonds) and sesame, both major allergens. Skip it or swap the almonds if anyone at your table has an allergy.
- Whole almonds and seeds are a choking risk for small children, and so is the coarse powder on some foods. Not for children under 4.
- No sugar is added. Cacao nibs and nuts are not sweet, so this will not make plain yogurt taste sweet.
- Nuts and seeds are calorie dense, so 1 Tbsp is a serving.
- The reel gives no exact amounts. Every amount and time here is our estimate.
Swaps
- Use sunflower seeds in place of pumpkin seeds; untested.
- Add 1 Tbsp unsweetened cocoa powder for a darker, less bitter color; untested.
- Leave out the sesame if you avoid it.
Storage and reheating
Storage: Keep in a closed jar in the fridge up to 2 weeks. We have not tested freezing.
Reheating: Serve as is.
Nutrition (1 Tbsp (1/16 of about 1 cup))
- Calories: 50 calories
- Carbs: 2 g
- Sugar: 0.2 g
- Fiber: 1 g
- Protein: 2 g
- Fat: 4 g
- Sodium: 1 mg
Estimates only, summed from standard USDA SR Legacy values per ingredient. Not medical or nutrition advice.
Where this recipe comes from
- Inspired by Smoothie Bowl Sprinkle from Nutrition Stripped, a nuts, seeds and cacao topping for yogurt bowls.
How to serve it
Stir into plain yogurt with berries, sprinkle on oatmeal, or dust over sliced banana.
Every recipe from Diane's reels in one printable book: the Healthy Recipes Cookbook.
Frequently asked questions
Why did mine turn into a paste?
The blades ran too long and the oils came out. Pulse in short bursts and stop sooner.
Is it sweet?
No. There is no sugar and cacao nibs are bitter. Pair it with fruit or a little honey if you want it sweeter.
Can I use a food processor?
Yes, but the amount is small, so a spice grinder or small blender works better.
