🎉 Introduction
Looking for a nut-free, gluten-free, vegan, and low-histamine snack that doesn’t compromise on taste or crunch? These Pumpkin Seed and Coconut Clusters are your perfect solution. With just a handful of clean, whole ingredients, this snack offers natural sweetness, a toasty crunch, and a satisfying chew—without any refined sugar, dairy, or common allergens.
Whether you’re managing histamine intolerance, following a plant-based diet, or just want a wholesome, easy-to-make snack, this recipe checks every box. These clusters are great for on-the-go fuel, post-workout snacks, or even as a guilt-free dessert option.
Made from toasted pumpkin seeds, coconut flakes, and a touch of natural sweetener, this simple snack is nutrient-rich and full of healthy fats, fiber, and trace minerals. No baking, no fuss—just clean, crave-worthy crunch.
🧰 Equipment Needed
These clusters require minimal kitchen tools and are ready in under 30 minutes. Here’s what you’ll need:
- Mixing bowl
- Small saucepan (if melting sweetener)
- Silicone spatula or spoon
- Baking sheet
- Parchment paper or silicone baking mat
- Refrigerator or freezer
- Airtight container for storage
🛒 Ingredients
Here’s everything you need to make these delicious pumpkin seed and coconut clusters:
- 1 cup raw pumpkin seeds (unsalted)
- ¾ cup unsweetened coconut flakes
- 2 tbsp maple syrup or rice syrup (low-histamine option)
- 1 tbsp coconut oil, melted
- 1 pinch sea salt
- ½ tsp cinnamon (optional for a gentle spice kick)
Note: All ingredients should be fresh and free from additives or preservatives for low-histamine sensitivity.
👩🍳 Directions
These no-fuss clusters come together in minutes and require just a quick chill to set.
Step 1: Toast the Seeds and Coconut (Optional but Recommended)
- Preheat oven to 325°F (160°C).
- Spread pumpkin seeds and coconut flakes on a parchment-lined baking sheet.
- Toast for 5–7 minutes, until lightly golden and fragrant.
- Remove from the oven and let cool slightly.
Step 2: Combine Ingredients
- In a large bowl, mix together the toasted pumpkin seeds, coconut flakes, and sea salt.
- In a small saucepan over low heat, melt the coconut oil and stir in the maple syrup.
- Pour the warm mixture over the seed and coconut blend. Stir well to coat everything evenly.
Step 3: Shape the Clusters
- Line a clean baking tray or plate with parchment paper.
- Using a spoon, drop small spoonfuls of the mixture onto the parchment.
- Gently press down to form compact clusters.
Step 4: Chill to Set
- Place the tray in the refrigerator for at least 30 minutes, or in the freezer for 15 minutes until the clusters are firm.
Step 5: Store or Serve
- Once set, enjoy immediately or transfer to an airtight container for storage.
- Keep refrigerated for best texture and freshness.
🍽️ Servings & Timing
- Yield: About 10–12 clusters
- Serves: 3–4 people
- Prep Time: 10 minutes
- Cook Time (Optional Toasting): 7 minutes
- Chill Time: 30 minutes
- Total Time: ~45 minutes
Perfect for meal prep, after-school snacks, or mid-morning energy boosts.
🧊 Storage & Reheating
Storage:
- Refrigerator: Store in a sealed container for up to 7 days.
- Freezer: Freeze for up to 1 month. Let thaw for 5 minutes before eating for ideal texture.
Reheating:
- No reheating needed. Serve straight from the fridge or room temperature.
🥄 Variations
Here are a few safe and creative ways to customize your pumpkin seed and coconut clusters:
Low-Histamine Swaps:
- Use rice syrup or carob syrup instead of maple syrup if you’re very sensitive.
- Use extra virgin olive oil instead of coconut oil if preferred.
Extra Crunch:
- Add 2 tbsp sunflower seeds or hemp seeds (if tolerated).
Spice It Up (Gently):
- Add a dash of ginger powder or vanilla powder if spices are tolerated.
Add Chew:
- Stir in 1–2 tbsp finely chopped dried pear or apple (sulfite-free and low-histamine).
Make it Chocolatey:
- After setting, drizzle with melted carob chips or dairy-free dark chocolate (for those not sensitive to chocolate).
❓ 10 FAQs
1. Are these clusters nut-free?
Yes! They contain no nuts, making them perfect for those with nut allergies or sensitivities.
2. Can I skip toasting the seeds and coconut?
Yes, to keep the recipe completely raw. However, toasting enhances flavor and adds crunch.
3. Is this recipe low-histamine?
Yes. All ingredients are generally well-tolerated in low-histamine diets. Always check for individual triggers and use the freshest ingredients.
4. Are pumpkin seeds good for you?
Definitely! They’re rich in zinc, magnesium, plant protein, and healthy fats.
5. Can I make this recipe sugar-free?
You can use date paste or reduce the syrup to 1 tbsp, but it may affect the stickiness needed to hold the clusters together.
6. Do I need to bake them?
Nope! This is a no-bake recipe. Just chill to set.
7. Can I pack these in a lunchbox?
Yes, but keep them in a cool container or ice pack to prevent melting.
8. Can I add oats?
You can add 2–3 tbsp gluten-free oats if tolerated, but that will change the texture from clusters to bites.
9. How do I make them more protein-rich?
Add 1 tbsp hemp seeds or a scoop of plant-based protein powder to the mix.
10. What’s the texture like?
They’re crispy on the edges, chewy in the middle, and slightly sweet—a perfect combo!
🏁 Conclusion
These Pumpkin Seed and Coconut Clusters are more than just a snack—they’re a wholesome, allergen-conscious, and flavor-packed treat that everyone can enjoy. Whether you’re managing food sensitivities or just want a naturally delicious option for your pantry, these clusters are a total win.
With their minimal ingredients, easy prep, and endless customizations, this recipe is one you’ll return to again and again—especially during busy weeks when you need clean energy on hand. They’re vegan, gluten-free, refined sugar-free, and 100% snack-worthy.
So next time you’re craving something crunchy and sweet, skip the packaged bars and make these instead—you’ll love every bite!
Pumpkin Seed and Coconut Clusters – Vegan, Gluten-Free & Low-Histamine Snack or Sweet Treat
Ingredients
Equipment
Method
- These no-fuss clusters come together in minutes and require just a quick chill to set.
- Preheat oven to 325°F (160°C).
- Spread pumpkin seeds and coconut flakes on a parchment-lined baking sheet.
- Toast for 5–7 minutes, until lightly golden and fragrant.
- Remove from the oven and let cool slightly.
- In a large bowl, mix together the toasted pumpkin seeds, coconut flakes, and sea salt.
- In a small saucepan over low heat, melt the coconut oil and stir in the maple syrup.
- Pour the warm mixture over the seed and coconut blend. Stir well to coat everything evenly.
- Line a clean baking tray or plate with parchment paper.
- Using a spoon, drop small spoonfuls of the mixture onto the parchment.
- Gently press down to form compact clusters.
- Place the tray in the refrigerator for at least 30 minutes, or in the freezer for 15 minutes until the clusters are firm.
- Once set, enjoy immediately or transfer to an airtight container for storage.
- Keep refrigerated for best texture and freshness.
Notes
Yes! They contain no nuts, making them perfect for those with nut allergies or sensitivities. 2. Can I skip toasting the seeds and coconut?
Yes, to keep the recipe completely raw. However, toasting enhances flavor and adds crunch. 3. Is this recipe low-histamine?
Yes. All ingredients are generally well-tolerated in low-histamine diets. Always check for individual triggers and use the freshest ingredients. 4. Are pumpkin seeds good for you?
Definitely! They’re rich in zinc, magnesium, plant protein, and healthy fats. 5. Can I make this recipe sugar-free?
You can use date paste or reduce the syrup to 1 tbsp, but it may affect the stickiness needed to hold the clusters together. 6. Do I need to bake them?
Nope! This is a no-bake recipe. Just chill to set. 7. Can I pack these in a lunchbox?
Yes, but keep them in a cool container or ice pack to prevent melting. 8. Can I add oats?
You can add 2–3 tbsp gluten-free oats if tolerated, but that will change the texture from clusters to bites. 9. How do I make them more protein-rich?
Add 1 tbsp hemp seeds or a scoop of plant-based protein powder to the mix. 10. What’s the texture like?
They’re crispy on the edges, chewy in the middle, and slightly sweet—a perfect combo! 🏁 Conclusion These Pumpkin Seed and Coconut Clusters are more than just a snack—they’re a wholesome, allergen-conscious, and flavor-packed treat that everyone can enjoy. Whether you’re managing food sensitivities or just want a naturally delicious option for your pantry, these clusters are a total win. With their minimal ingredients, easy prep, and endless customizations, this recipe is one you’ll return to again and again—especially during busy weeks when you need clean energy on hand. They’re vegan, gluten-free, refined sugar-free, and 100% snack-worthy. So next time you’re craving something crunchy and sweet, skip the packaged bars and make these instead—you’ll love every bite!
