Photo Credit: "© [Nadine Greeff/Stocksy] / Adobe Stock
Autumn brings cooler days, golden leaves, and an irresistible urge to curl up with something warm and comforting. It’s also the season when your body naturally craves energy-dense foods to keep you satisfied between meals.
The crisp autumn weather is the perfect time to stock up on wholesome essentials like nuts, seeds, and dried fruits. These types of foods are packed with vitamins, minerals, fibre, and healthy fats, making them a quick, nourishing snack for kids and adults. Here are our top ten easy autumn snack ideas you can put together in minutes.
Why nuts, seeds, and dried fruits make great autumn snacks
Photo Credit: "© [Littlestar 0816] / Adobe Stock
Our autumn snacks focus on nuts, seeds, and dried fruits. That’s because they’re not just convenient, they’re packed with the nutrients your body needs during the colder months. The healthy fats help keep you satisfied, fibre supports digestion, and the vitamins and minerals strengthen immunity and energy levels.
Unlike processed snacks, they provide steady fuel without artificial additives. Buying in bulk at Grape Tree means you can always have a variety on hand to create your own tasty and seasonal combinations.
The perfect time to use autumn snacks
- When you’re peckish between meals.
- In the kids' school lunchboxes.
- When you’re going out for autumn activities.
- After work or after school.
The best healthy autumn snacks
Photo Credit: "© [Allance] / Adobe Stock
Here are our favourite ways to combine nuts, seeds, and dried fruits. You’ll find everything from easy trail mix combinations to small dessert-type snacks you can pre-make to grab and go. And of course, they’ve all got an autumn twist.
1. Classic almond & apricot mix
Photo Credit: "© [Firadoaw] / Adobe Stock
Almonds have a nutty, creamy flavour and are bursting with healthy fats, vitamin E, magnesium, and all nine essential amino acids. These nutrients support energy and concentration. Dried apricots are naturally sweet, high in fibre, and rich in iron, for a snack that balances the protein in almonds with quick-release energy.
Keep whole almonds and dried apricots in your cupboard and portion them into small bags for work, school, or autumn walks.
2. Warming spiced walnuts
Photo Credit: "© [Africa Studio] / Adobe Stock
Walnuts are exceptional for their omega-3 fatty acids, which enhance heart and brain health. They taste even better on a chilly autumn day when they’re lightly spiced. Toss a handful of walnut halves in a sprinkle of cinnamon and a pinch of nutmeg. You can also gently toast them in a dry pan for a minute to bring out their natural oils and warming aroma. Alternatively, make honey-coated walnuts and bake them in the oven for a candied treat with health benefits.
3. Trail mix with a seasonal twist
Photo Credit: "© [Honey] / Adobe Stock
Trail mixes make great autumn snacks because they’re portable, versatile, and offer endless combinations. Create your own seasonal version with cashews, pumpkin seeds, cranberries, and dark chocolate chips.
Cashews provide a creamy taste, and pumpkin seeds contain zinc to support immunity. Combine them with the tart burst of cranberries and the richness of dark chocolate (which both contain antioxidants) for the perfect seasonal snack.
4. Figs & Brazil nuts
Photo Credit: "© [Hanan] / Adobe Stock
Sweet, chewy dried figs are a classic autumn flavour, packed with calcium, iron, and natural fibre. Mix them with buttery Brazil nuts, which are an excellent source of selenium, a mineral that supports the immune system, ideal for the chillier months.
5. Energy-boosting date bites
Photo Credit: "© [Luis] / Adobe Stock
Dates provide instant, natural energy. Stuffing dates with nuts or other dried fruits makes these feel like a treat, while the fibre and healthy fats prevent blood sugar spikes. Almonds or walnut halves give a creamy crunch against the caramel sweetness of dates. You can also experiment with almond butter and dark chocolate for an even more indulgent treat.
6. Roasted pumpkin seeds with sea salt
Photo Credit: "© [Chandlerlikes] / Adobe Stock
Autumn and pumpkins go hand in hand, making pumpkin seeds one of the best seasonal superfoods. They’re high in magnesium, iron, and zinc, which support bone health, immunity, and energy levels. You can eat them by themselves or mixed into a trail mix. They’re also great sprinkled over soups or salads if you want extra texture. Roast pumpkin seeds in the oven for 10 minutes with a touch of olive oil and sea salt for a savoury, crunchy snack.
7. Autumn apple & nut crumble snack pots
Photo Credit: "© [Mobiles] / Adobe Stock
This one takes a little longer to prepare, but it makes the perfect cosy autumn snack. Layer stewed apples into individual pots and add a topping of rolled oats, raisins, and chopped pecans. You don’t need sugar because the natural sweetness of dried fruit does the trick. The autumnal snack contains fibre, protein, and healthy fats, making it lightly filling and ideal for a rainy day.
8. Chia & Goji berry pudding
Photo Credit: "© [Lubos Chlubny] / Adobe Stock
If you like prepping ahead, chia puddings are an easy autumn snack that tastes like dessert. Mix chia seeds with your choice of plant milk, let them sit overnight, then top with Goji berries. Chia seeds deliver omega-3s and fibre, while Goji berries are rich in antioxidants and vitamin C, which are great for immune support when coughs and colds are going around.
9. Cranberry & pistachio mix
Photo Credit: "© [FPWing] / Adobe Stock
Unsalted pistachios paired with tangy dried cranberries make a colourful autumn snack. The protein from pistachios balances the quick energy from cranberries, making it the perfect choice for busy days. You can even add a sprinkle of cinnamon for a seasonal flavour boost.
10. Tropical autumn boost
Photo Credit: "© [LimeSky] / Adobe Stock
On days when grey skies feel a little too heavy, brighten things up with a tropical mix or your own tropical-inspired mix by combining dried mango, cashews, and sunflower seeds. Mango is rich in vitamin A, which supports healthy skin and vision, while sunflower seeds provide vitamin E, and cashews add protein and iron. It’s an uplifting blend that brings a hint of sunshine to autumn days.
Shop healthy autumn snacks with Grape Tree
Autumn is all about comfort, but that doesn’t have to mean unhealthy. We have everything from sweet, chewy figs and the earthy crunch of walnuts, to the antioxidant boost of Goji berries. Stock your kitchen with quality nuts, seeds, and dried fruits from Grape Tree for quick, easy, and satisfying autumn snacks.
