everyday super seed sprinkle to boost protein, fiber and nutrients

an effortless + tasty way to add fiber and protein

I'm always looking for effortless ways to boost nutrition in everyday meals. After creating No Oats, this Super Seed Sprinkle was the natural next step. You probably already have the ingredients on hand if you’ve been making No Oats! Just a quick sprinkle adds 4g of fiber and 4g of protein to any dish, plus a wealth of micronutrients that support everything from gut health to brain function.

It's my new favorite nutritional shortcut - transforming ordinary meals into functional food with minimal effort. Whether scattered over yogurt or cottage cheese or sprinkled on salads, soups, and steamed veggies, this blend delivers maximum nutrition with zero added complexity to your cooking routine.

my new super seed sprinkle on yogurt, salad, and steamed broccoli adds 4 grams of protein and 4 grams of fiber, plus a flavor boost!

Everyday Super Seed Sprinkle

By Beth Bollinger of Nest Wellness

This nutrient-dense seed and fiber blend combines easily accessible ingredients for a powerful nutritional boost. Sprinkle on yogurt, soups, and salads for added fiber, protein, healthy fats, and micronutrients.

Equipment

• Food processor or blender

• Large mixing bowl

• Measuring cups and spoons

• Mason jar for storage

• Whisk for mixing

• Wide mouth funnel

Ingredients

Base Seeds (1¼ cups total)

• ¼ cup golden flaxseeds, ground

• ¼ cup chia seeds, ground

• ¼ cup hemp hearts

• ¼ cup sunflower seeds, chopped or whole

• ¼ cup pumpkin seeds, chopped or whole

Nuts (½ cup total)

• ¼ cup walnuts, chopped

• ¼ cup raw almonds, chopped

Flavor Enhancers

• 1 teaspoon dried parsley

• 1 teaspoon dried thyme

• 1 teaspoon dried rosemary

• ½ teaspoon ground turmeric

• ½ teaspoon ground cumin

• Pinch of sea salt to taste

• Pinch of black pepper (to enhance turmeric bioavailability)

• 2 tablespoons nutritional yeast flakes (optional)

• 1 tablespoon dried sea vegetables (kombu or kelp granules) blitz in the blender or food processor

Method

1. Prepare flaxseeds: In a food processor, pulse the flaxseeds until coarsely ground. Transfer to a large mixing bowl.

2. Prepare chia seeds: Repeat with the chia seeds, pulsing until broken down but not completely powdered. Add to the mixing bowl.

3. Process nuts and seaweed: Add walnuts, almonds, and dried seaweed (if using) to the food processor and pulse until coarsely chopped. Add to the mixing bowl.

4. Combine dry ingredients: Add the remaining ingredients to the bowl: hemp seeds, sunflower seeds, pumpkin seeds, all dried herbs, spices, salt, pepper, and nutritional yeast (if using).

5. Mix thoroughly: Use a spatula or clean hands to combine all ingredients evenly, ensuring the herbs and spices are well distributed.

6. Store properly: Transfer to an airtight glass container. For daily use, keep at room temperature. For longer storage, refrigerate for up to 2 months or freeze for up to 6 months.

Serving Suggestions

• Daily use: 1-2 tablespoons sprinkled on food

• Morning boost: Add to yogurt, cottage cheese, or eggs

• Lunch upgrade: Sprinkle on salads, soups, and steamed veggies

• Coating: Use as a crust for fish or chicken

• Baking enhancer: Mix into bread dough, muffin batter, or homemade granola

Nutritional Benefits

• Flax and chia seeds: Excellent sources of omega-3 fatty acids and soluble fiber

• Hemp seeds: Complete protein with all essential amino acids

• Pumpkin and sunflower seeds: Rich in zinc, magnesium, and vitamin E

• Walnuts: Brain-supporting omega-3s and antioxidants

• Almonds: Vitamin E, magnesium, and prebiotic fibers

• Nutritional yeast: B vitamins and complete protein

• Turmeric + black pepper: Anti-inflammatory compounds with enhanced absorption

• Sea vegetables: Iodine, unique minerals, and antioxidants not found in land plants

• Herbs: Antioxidants and flavor enhancement

Swaps

• Nut-free version: Omit nuts and increase seeds by ¼ cup each of hemp and sunflower seeds

• Extra protein: Add an additional ¼ cup of hemp hearts

• Enhanced digestive support: Add 2 tablespoons of chicory root inulin

• Omega-3 boost: Increase ground flaxseeds to ⅓ cup

• Flavor variations:

  • Add everything but the bagel seasoning for an umami boost

  • Substitute different herbs like oregano, basil, or cilantro

  • Try a sweet version with cinnamon, nutmeg, and a touch of monk fruit

• Texture variations: Keep some seeds whole for more crunch, or grind finer for a smoother texture

Notes

• Grind flax and chia: Grind flaxseeds and chia seeds, as these benefit most from being broken down for better nutrient absorption. It is possible to grind all of the seeds, nuts, and sea vegetables together at the same time. I will leave that to your preference, whether you like this to have some chunks of nuts and seeds or prefer it to be broken down more.

• Storage: The oils in seeds and nuts can oxidize at room temperature. If you'll be using the blend daily, a week's worth can stay in an airtight jar on the counter. For longer-term storage, keep refrigerated or frozen.

• Seed freshness: Purchase seeds and nuts from stores with high turnover to ensure freshness. Rancid seeds have a bitter, unpleasant taste.

• Serving size: Start with 1 tablespoon daily and gradually increase to 2 tablespoons to allow your digestive system to adjust to the additional fiber.

• Hydration reminder: This blend is high in soluble fiber, which absorbs water. Be sure to increase your water intake when adding this to your diet.

• Toasting option: For enhanced flavor, lightly toast sunflower seeds, pumpkin seeds, and nuts before mixing. Allow to cool completely before combining with other ingredients.

• Sea vegetables: Kelp and other sea vegetables provide natural iodine. If you have thyroid issues, consult your healthcare provider about appropriate intake levels.

Download the Recipe

Nest Wellness Everyday Super Seed Sprinkle Blend

570KB ∙ PDF file

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