These Paleo Nut-Free Muddy Buddies (also called Puppy Chow) are simple to make and irresistibly tasty. A rich chocolate and SunButter coating is poured over sunflower seeds and finished with a dusting of maple sugar. The snack is gluten-free, dairy-free, vegan, and naturally sweetened—perfect for a crunchy, allergy-friendly treat.
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I grew up eating Muddy Buddies, so recreating a paleo, nut-free version was important to me. After a few tests I landed on a version I love: crunchy sunflower seeds coated in a smooth chocolate–SunButter mixture and finished with a maple sugar “powdered” coating. The result is addictive—one batch disappears fast.
Sunflower seeds are my top choice here: they’re crunchy, mild, and budget-friendly. I also tested with pecans, but the texture and flavor weren’t the same. Follow the instructions closely—especially the timing for chilling and adding the sugar—so the coating stays powdery and gives the classic Muddy Buddies appearance. If you add the sugar too soon it will absorb into the chocolate and lose that signature look.
Homemade Powdered Sugar
Traditional powdered sugar isn’t paleo, so I developed a simple substitute that looks and tastes remarkably similar. Combine maple sugar with a small amount of arrowroot powder in a blender and process until the mixture turns white and powdery. I blend about a minute in a compact blender—this gives a light, fine texture that mimics conventional powdered sugar very well. If you prefer, coconut sugar can be used instead, though I use maple sugar to keep the recipe low FODMAP.
Low FODMAP Dessert
All ingredients in this version are low FODMAP when you follow the recipe as written. I use unsweetened chocolate to keep the flavor balanced rather than overly sweet, which mirrors the original Muddy Buddies. If you prefer a sweeter treat, swap in sweetened dairy-free chocolate chips.
SunButter is an excellent peanut butter substitute for this recipe. The No Sugar Added SunButter delivers the familiar flavor and creamy texture you expect from a traditional recipe, while remaining nut-free—making these Muddy Buddies a safer option for kids and anyone with nut allergies.
This snack is best served cold from the fridge; chilling helps the coating set and keeps the pieces crisp. I make this often during warmer months because it’s easy to prepare and keeps well refrigerated in an airtight container.
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Paleo Nut-Free Muddy Buddies
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Ingredients
- 2 cups raw sunflower seeds
- ½ cup No Sugar Added SunButter
- ¾ cup no sugar chocolate chips*
- 1 tablespoon ghee or coconut oil
- ⅛ teaspoon salt
- ¼ cup maple sugar*
- 1 teaspoon arrowroot powder
Instructions
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Dump the sunflower seeds into a large bowl. Line a sheet tray with parchment paper and set it aside. Make sure you have space in the refrigerator for the tray.
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In a small pan over medium heat, combine the SunButter, chocolate chips, ghee (or coconut oil) and salt. Stir constantly until just melted, then remove from heat and pour the mixture over the seeds. Stir well so all seeds are coated. Spread the coated seeds thinly (about ¼ inch) on the prepared sheet tray and chill in the fridge for 15 minutes.
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While the coated seeds chill, make the powdered sugar substitute. In a small blender combine the maple sugar and arrowroot powder and blend about 1 minute, until the mixture is white and powdery.
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Remove the tray from the fridge and sprinkle 2 tablespoons of the powdered sugar over the top, using a fine mesh strainer for an even dusting. Return the tray to the fridge for 5 minutes.
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Take the tray out, break the chilled mixture into small pieces, flip them so the uncoated side is up, and dust with another 2 tablespoons of powdered sugar. Chill for 5 more minutes.
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Finally, remove the pieces, coat with the remaining powdered sugar, and gently toss to ensure all sides are covered. Store in an airtight container in the refrigerator.
Notes:
*Coconut sugar can be used in place of maple sugar if low FODMAP is not required.
Nutrition Information
