Tree Nut-Free Trail Mix Recipe

Sunflower seeds
A pile of sunflower seeds. Fabrikstation Fabrikstation/Getty Images
Total Time 5 min
Prep 5 min, Cook 0 min
Yield Variable amount

This recipe for Tree Nut-Free Trail Mix is the perfect substitute for GORP. GORP is the acronym for "good old raisins and peanuts," which obviously are not so good for those with nut allergies.

Packaged trail mixes use a variety of nuts, and even versions that don't contain nuts often pose cross-contamination risks, so make sure to check.

The best solution is to make your own GORP. But you still have to be careful with the ingredients.

Sunflower and pumpkin seeds work well in trail mix. Be careful, however, to buy a brand without cross-contamination concerns. For the utmost safety, roast your own pumpkin seeds.

Many national brands of chocolate chips are not nut-free. I've suggested a brand from an allergy-safe manufacturer (see the ingredient list, below). Dried fruit and raisins are a less likely source of allergens but they, too, should be checked.


  • 2 parts sunflower seeds or roasted pumpkin seeds
  • 2 parts raisins
  • 2 parts Enjoy Life Nut-Free Granola, or similar nut-free cereal
  • 2 parts dried fruit of your choice (e.g., apricots, cherries, or dates)
  • 1 part Enjoy Life Choco Chips, or other nut-free chocolate chips (optional)


  1. Combine 2 parts sunflower seeds or roasted pumpkin seeds, 2 parts raisins, 2 parts nut-free cereal, 2 parts dried fruit of choice and optional 1 part nut-free chocolate chips. Stir well.
  2. Transfer ingredients to an airtight container. Dried fruits will get sticky after a few days in warm weather, but trail mix will keep at room temperature for quite a long time.

History of GORP

GORP is believed to have gained popularity with hikers and mountain climbers in the late '50s.

The name for this trail mix is purportedly an acronym for "good old raisins and peanuts" (but the jury is still out on this one). Some say GORP is thought to be an alteration of the word "glop."

Yet another suggestion is that GORP stands for "granola, oats, raisins and peanuts," but many believe these definitions have been retrofitted or shoehorned to fit and not the other way around. Another meaning for GORP is to "eat greedily," which hungry athletes do with trail mix.

What is a fact is its combination of nuts, raisins, dried fruits, seeds, or whole grains eaten as a high-energy snack. In recent years, chocolate chips and/or candy-coated chocolate like M&Ms have been added.

Because of its portability and the quick bursts of energy it provides, gorp is favored by walkers, hikers and climbers. Its classically eaten straight out of hand.

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