Your new go-to protein boost for any dish
This simple seed mix is an ideal topper for toast, salads, and so much more
Hey team, and welcome back to Cool Beans! As we bid adieu to Air Fryer August, we still find ourselves in the fresh produce sweet spot, which means many more veggie-driven meals and snacks. The perpetual challenge in these moments is to make sure we’re not slacking on protein. Personally, I’ve had to get smart about how I sneak more in. You’ve heard of umami bombs, but this week I’m sharing a go-to protein bomb—a simple make-ahead mix you can toss onto a range of dishes. (OK, fair, it’s more of a sprinkle than an explosion.)
It’s like granola, but savory
Many of the most convenient quick protein fixes are animal-based, like jerky, tuna packets, and cottage cheese. For plant-based eaters, it’s easy to get more in at mealtime—this pasta sauce and edamame of the sea salad are absolute favorites—but when I don’t have time or energy, I rely on a stash of seeds. Some of my favorite meal boosters include sesame seeds, pepitas (hulled pumpkin seeds), and hemp hearts, which taste like a cross between a pine nut and a sunflower seed. Seeds are naturally nutrient-dense because they contain all the starting materials to develop into complete plants. They’re loaded with protein, healthy fat, and fiber. Each one individually packs a punch, but you get more bang when you combine them.
This signature seed mix ups the ante with spices, maple syrup, and nutritional yeast to create a sweet, smoky, “cheesy” sprinkle that’ll jazz up anything from avo toast and salad to puréed soups and roasted veggies. It’s also equally hard to resist right out of the jar. At the bakery I co-own, we’ve started serving it atop our Seedy Caesar salad, because it’s tastier and more satisfying than a simple dash of seeds. Just a few tablespoons adds flavor, crunch, and more than 7 grams of protein—plus 15% of your daily dose of iron and more than 90% of your B12 ration (the trickiest vitamin for plant-focused eaters). It’s also lower in fat than a serving of peanut butter.
Smoky Maple Super Seed Mix
Yield: 16 3-tablespoon servings
Ingredients:
1 large egg white
2 tablespoons extra-virgin olive oil
1 to 2 tablespoons maple syrup*
1 tablespoon smoked paprika
2 teaspoons kosher salt
2 teaspoons ground turmeric
1 cup pepitas
½ cup chia seeds
½ cup hemp hearts
½ cup raw sesame seeds
½ cup nutritional yeast
Procedure:
Whisk egg white, olive oil, maple syrup, paprika, salt, and turmeric in a medium bowl to combine.
Add pepitas, chia seeds, hemp hearts, sesame seeds, and nutritional yeast. Stir to coat. If there are still dry bits, add a tablespoon of water. Let sit at room temperature for 30 minutes so the seeds can hydrate.
Preheat the oven to 325 degrees F. Spread seed mixture in an even layer on a baking sheet. Bake, stirring halfway, until golden brown and crisp, 20 to 25 minutes. Let cool completely, then transfer to an airtight container.
Notes and Substitutions:
For a less sweet seed mix, use 1 tablespoon maple syrup or omit completely.
The seed mix will last for 2 weeks in an airtight container at room temperature or 1 month in the fridge. For longer storage, freeze for up to 3 months.