Protein trail mix recipe options are more than just tasty they’re essential fuel for busy athletes, gym-goers, and anyone trying to build muscle without sacrificing flavor. Whether you’re packing for the gym, meal prepping for the week, or curbing cravings between meetings, high-protein snacks can help keep your energy steady and your gains on track.
As a certified coach and high-protein chef based in Austin, TX, I’ve developed these 3 simple snack recipes using whole ingredients like almonds, chickpeas, peanut butter, and seeds. They’re portable, quick to prep, and scientifically balanced to support strength, satiety, and recovery.
Looking for inspiration? Try our 25 High Protein Snacks for Muscle Gain to Maximize Recovery & Results and Spinach & Feta Egg Muffins – Meal Prep Snack with Mediterranean Flair
Table of Contents
Almond & Pumpkin Seed Trail Mix
Why Almonds & Pumpkin Seeds Are Perfect for High-Protein Snacking
Almonds and pumpkin seeds are a power duo. They’re both protein-rich, full of healthy fats, and loaded with essential nutrients like magnesium, zinc, and vitamin E. What’s more? They’re ultra-portable and shelf-stable ideal for gym bags, office drawers, or hiking packs.
Compared to traditional trail mixes that rely heavily on sugary dried fruits or chocolate, this version emphasizes clean energy and muscle-building macros.
Hungry for comfort food? Try our Spicy Deviled Eggs with Turkey Bacon and Sriracha – The Bold High-Protein Snack You’ll Crave
Nutritional Breakdown: Protein, Healthy Fats, and Micronutrients
Here’s what 1 serving (about 1/3 cup) of this high-protein trail mix offers:
| Ingredient | Protein (g) | Benefit |
|---|---|---|
| Almonds (¼ cup) | 7g | Muscle recovery, vitamin E |
| Pumpkin Seeds (¼ cup) | 8g | Zinc, magnesium, testosterone |
| Dried Cranberries | 0.5g | Antioxidants, flavor balance |
| Coconut Chips | 1g | Healthy fats, crunch factor |
Total Protein: ~16.5g per serving
These stats make this trail mix an excellent pre-lift or mid-afternoon pick-me-up.
PrintAlmond & Pumpkin Seed Trail Mix Recipe
This almond and pumpkin seed trail mix is a crunchy, nutrient-dense snack perfect for hiking, post-workout, or anytime you need a quick, healthy energy boost. It’s packed with healthy fats, plant-based protein, and fiber to keep you satisfied and energized.
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 8 servings 1x
- Category: Snack
- Method: Baked
- Cuisine: American
- Diet: Vegan
Ingredients
1 cup raw almonds
1 cup raw pumpkin seeds (pepitas)
1/2 cup chopped walnuts (optional)
1/4 cup sunflower seeds
1/2 cup unsweetened coconut flakes
1/4 cup dried cranberries (unsweetened preferred)
1/2 teaspoon ground cinnamon
1/4 teaspoon sea salt
1 tablespoon maple syrup or honey (optional)
1 tablespoon melted coconut oil (optional, for extra crispness)
Instructions
Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the almonds, pumpkin seeds, sunflower seeds, coconut flakes, and chopped walnuts (if using).
Add cinnamon and sea salt. If you’re using maple syrup or honey and coconut oil, drizzle them over the mixture. Stir everything thoroughly to coat.
Spread the mixture evenly onto the prepared baking sheet.
Bake for 15 to 18 minutes, stirring halfway through, until the mix is golden brown and fragrant.
Remove from the oven and let it cool completely.
Once cooled, stir in the dried cranberries.
Store in an airtight jar or container at room temperature for up to 2 weeks.
Notes
For a sweeter version, add 2 tablespoons of dark chocolate chips once the trail mix has cooled.
You can swap almonds or walnuts with cashews, pecans, or hazelnuts.
For a savory twist, omit the sweetener and add smoked paprika or garlic powder.
Nutrition
- Serving Size: 1/4 cup
- Calories: 190 kcal
- Sugar: 3 g
- Sodium: 60 mg
- Fat: 16 g
- Saturated Fat: 3 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 7 g
- Fiber: 3 g
- Protein: 6 g
- Cholesterol: 0 mg
Pro Tip from Daniel: Add a scoop of pea protein powder to the mix if you want an extra boost.
Roasted Chickpeas for Muscle Recovery
Are Roasted Chickpeas a Good Protein Snack?
Absolutely. Roasted chickpeas check all the boxes: high-protein, rich in fiber, packed with iron and B-vitamins, and they’re ridiculously easy to prep in bulk. Unlike chips or other empty-calorie snacks, chickpeas offer plant-based protein with staying power.
They’re especially valuable for vegan and vegetarian athletes, providing 6–7g of protein per ½ cup. Combine that with their satisfying crunch and savory flavor potential, and you’ve got a go-to snack that rivals even jerky or bars.
Discover great ideas like our 3 Vegan High Protein Snacks That Build Muscle
Simple Meal Prep Ideas Using Roasted Chickpeas
Whether you’re craving something savory, spicy, or smoky, roasted chickpeas are endlessly customizable. Here’s how to turn this humble legume into a portable protein bomb:
- Spicy BBQ Chickpeas: Use smoked paprika, cayenne, and garlic powder for a barbecue twist.
- Sweet & Salty: Toss with cinnamon and a pinch of coconut sugar after roasting.
- Mediterranean Herb: Mix in dried oregano, rosemary, and sea salt.
Pair roasted chickpeas with a protein smoothie, or toss them over a salad to turn it into a full meal. Want more post-workout fuel? Check out our 3 High Protein Smoothies for Muscle Recovery.
Here’s how to make them at home:
PrintRoasted Chickpeas Recipe
These crispy roasted chickpeas are the ultimate healthy snack! Crunchy, savory, and packed with plant-based protein and fiber, they’re easy to make and perfect for snacking on the go, tossing on salads, or serving as an appetizer.
- Prep Time: 5 minutes
- Cook Time: 35 minutes
- Total Time: 40 minutes
- Yield: 2 cups
- Category: Snack
- Method: Roasted
- Cuisine: Mediterranean-inspired
- Diet: Vegan
Ingredients
These crispy roasted chickpeas are the ultimate healthy snack! Crunchy, savory, and packed with plant-based protein and fiber, they’re easy to make and perfect for snacking on the go, tossing on salads, or serving as an appetizer.
Instructions
Step 1: Preheat the Oven
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking and for easy cleanup.
Step 2: Prepare the Chickpeas
Drain and rinse the chickpeas thoroughly. Pat them completely dry using a clean kitchen towel or paper towels. The drier the chickpeas, the crispier the result.
Step 3: Arrange on the Tray
Spread the dried chickpeas evenly across the baking sheet in a single layer. Make sure they’re not overlapping for uniform roasting.
Step 4: Season Before Roasting
Drizzle the chickpeas with olive oil and sprinkle with sea salt. Stir or gently shake the tray to evenly coat all the chickpeas.
Step 5: Roast Until Golden
Roast in the oven for 20 minutes. Remove the tray, stir the chickpeas, then return to the oven and roast for an additional 10 to 15 minutes until they are golden and crispy.
Step 6: Add Final Seasoning
While the chickpeas are still hot, immediately toss them with smoked paprika, garlic powder, ground cumin, and cayenne pepper (if using). Stir well to evenly coat.
Step 7: Cool and Store
Let the chickpeas cool slightly on the tray they will continue to crisp up as they cool. Store them in a loosely covered container to keep their crunch.
Notes
For ultra-crispy chickpeas, peel the chickpea skins after rinsing (optional but effective).
These are best eaten the day they’re made but can last 2–3 days at room temperature.
Customize with other spices: curry powder, chili powder, za’atar, or nutritional yeast.
Nutrition
- Serving Size: 1/4 cup
- Calories: 120 kcal
- Sugar: 1 g
- Sodium: 140 mg
- Fat: 5 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 4.5 g
- Trans Fat: 0 g
- Carbohydrates: 15 g
- Fiber: 4 g
- Protein: 6 g
- Cholesterol: 0 mg
Storage Tip: Keeps crunchy for up to 1 week in a dry container perfect for gym bag snacking.
Don’t miss our 3 High Protein Dairy Snacks for Recovery and Lean Muscle for more ideas.
Peanut Butter with Apple Slices
Power Combo: Fiber + Protein = Long-Lasting Energy
This classic duo is more than just a kid’s lunchbox staple. Apple slices and peanut butter are a perfect blend of fiber, protein, and healthy fats making them ideal for sustained energy, blood sugar control, and post-workout recovery.
The natural sugars in apples replenish glycogen after training, while peanut butter offers plant-based protein and satiating fats to aid muscle repair.
| Ingredient | Protein (g) | Extra Benefits |
|---|---|---|
| 2 tbsp Peanut Butter | 8g | Muscle support, healthy fats |
| 1 medium Apple | 0.5g | Hydration, fiber, vitamin C |
Total Protein: ~8.5g per serving
For more serious gains, add a hard-boiled egg or pair this snack with a whey shake.
Check out our 3 High Protein Snack Bars for Muscle Gain if you want more no-prep options.
Why Peanut Butter Is a Post-Workout Staple
Here’s why this nut butter remains a go-to for elite athletes and everyday gym-goers alike:
- High in Calories & Nutrients: Great for bulking or intense recovery needs.
- Contains Arginine: Supports blood flow and muscle repair.
- Pairs Well with Almost Anything: Bananas, oats, celery you name it.
Learn more about 3 High Protein Egg Snacks for Strength and Recovery for even more protein synergy.
Just remember: use natural peanut butter (with no added sugar or oils) for the cleanest fuel.
PrintPeanut Butter Protein Snack Recipe
These no-bake peanut butter protein balls are a delicious and energizing snack made with wholesome ingredients like oats, chia seeds, and dark chocolate chips. Perfect for pre-workout fuel or a midday pick-me-up, they’re rich in protein, fiber, and healthy fats and they only take minutes to make.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 18–20 balls 1x
- Category: Snack
- Method: No-Bake
- Cuisine: American
- Diet: Vegetarian
Ingredients
1 cup rolled oats
1/2 cup natural peanut butter
1/4 cup honey or maple syrup
1/4 cup ground flaxseed
2 tablespoons chia seeds
1/4 cup mini dark chocolate chips
1/2 teaspoon vanilla extract
Pinch of salt (optional)
Instructions
Step 1: Prepare Your Mixing Bowl
In a large mixing bowl, combine the rolled oats, peanut butter, and honey or maple syrup.
Step 2: Add Boosting Ingredients
Stir in the ground flaxseed, chia seeds, chocolate chips, vanilla extract, and a pinch of salt if using. Mix well until evenly combined.
Step 3: Chill the Mixture
Refrigerate the mixture for 20–30 minutes to firm it up for rolling.
Step 4: Roll into Bites
Scoop and roll the mixture into 18–20 small balls using a spoon or cookie scoop.
Step 5: Store and Enjoy
Place the balls in an airtight container. Store in the fridge for up to 7 days, or freeze for longer shelf life.
Notes
Swap peanut butter for almond butter or sunflower seed butter if needed.
You can roll the balls in shredded coconut, cocoa powder, or crushed nuts for variety.
Let kids help with rolling it’s a fun and healthy kitchen activity!
- These peanut butter protein balls are ideal for post-workout recovery thanks to their combination of protein, healthy fats, and carbs.
For more on how protein supports muscle repair and satiety, check out Healthline’s nutrition insights.
Nutrition
- Serving Size: 1 ball
- Calories: 120 kcal
- Sugar: 4 g
- Sodium: 55 mg
- Fat: 8 g
- Saturated Fat: 2 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 2 g
- Protein: 4 g
- Cholesterol: 0 mg
Pro Tip from Daniel: Sprinkle a pinch of sea salt and cacao nibs on the peanut butter for a gourmet post-run snack.
Smart Snacking Tips for Muscle Gain
Balancing Protein, Fats & Carbs in Nut Snacks
Nut-based snacks are naturally high in protein and healthy fats, which is great for muscle gain. But to maximize their impact, you’ll want to include a moderate source of carbs, especially post-workout, to help shuttle amino acids into muscle cells for growth.
Here’s how to build balanced, effective high-protein snacks using nuts, seeds, and whole foods:
| Macronutrient | Purpose | Smart Sources |
|---|---|---|
| Protein | Muscle repair & satiety | Almonds, peanut butter, pumpkin seeds, chickpeas |
| Carbohydrates | Energy & glycogen replenishment | Apples, dried fruit, oats, sweet potatoes |
| Fats | Hormonal balance, slow digestion | Walnuts, coconut flakes, sunflower seeds |
Snack Rule of Thumb: Aim for 10–20g of protein, paired with complex carbs, every 2.5–3 hours.
Don’t miss our 4 High Protein Dessert Snacks to Curb Cravings for tasty balance ideas that support your goals.
When to Snack for Muscle Recovery & Energy Boost
The timing of your snack plays a huge role in whether your body stores fuel or uses it to build and repair.
Here’s a simple snacking schedule that fits most active lifestyles:
| Timing | Ideal Snack Example |
|---|---|
| Pre-Workout (1 hr) | Apple + Peanut Butter (carbs + protein + fat) |
| Post-Workout (30 min) | Roasted Chickpeas + Protein Shake |
| Midday Slump (3pm) | Almond & Pumpkin Seed Trail Mix |
| Evening Snack | Greek yogurt + chia seeds (protein + recovery) |
Learn more about 3 High Protein Jerky Snacks for Muscle Growth to support recovery after workouts.
Daniel’s Tip: “Snacking isn’t just about curbing hunger it’s about fueling performance, recovery, and consistency. A strong body is built between meals, not just during them.”
Need quick meal ideas? Explore our Dill Pickle Deviled Eggs – High-Protein Snack with a Tangy Twist.
FREQUENTLY ASKED QUESTIONS
What are the best high-protein seeds for trail mix?
Pumpkin seeds (aka pepitas) top the list, packing over 8g of protein per ¼ cup. Sunflower seeds and hemp hearts are also fantastic choices, offering essential fatty acids and micronutrients. Mix and match for flavor and texture variety in your homemade trail mix.
Out of ideas? Refresh with our Classic Greek Yogurt Deviled Eggs (No Mayo, Just 5 Ingredients!)
Is peanut butter a complete protein?
Not quite. Peanut butter provides strong protein content (8g per 2 tbsp), but it’s not a complete protein it lacks some essential amino acids. That said, combining it with whole grains (like oats) or legumes balances the amino acid profile, making it muscle-friendly.
How many grams of protein should a snack have to build muscle?
Ideally, 10–20 grams of protein per snack is effective for muscle maintenance and growth. This range supports protein synthesis, especially when paired with resistance training and proper hydration.
Are roasted chickpeas better than chips for protein?
Yes. Chickpeas deliver 6–7g of protein per half-cup and come with gut-friendly fiber, iron, and slow-digesting carbs. Unlike chips, which are often deep-fried and low in nutrients, roasted chickpeas keep you fuller longer and align with clean eating goals.
Can trail mix be used as a pre-workout snack?
Absolutely. Trail mix provides fast-digesting carbs from dried fruit and long-lasting fats from nuts and seeds. Just keep portions moderate (around 1/3 cup) to avoid digestive discomfort before training.
How do I store homemade nut snacks for freshness?
Store your nut- and seed-based snacks in airtight glass containers or BPA-free plastic, ideally in a cool, dry pantry. For roasted items like chickpeas, avoid moisture and store separately to keep that signature crunch.
CONCLUSION: Snack Strong, Snack Smart
Whether you’re lifting heavy, hitting cardio, or just pushing through a packed day, your snacks fuel your progress. The three options covered Almond & Pumpkin Seed Trail Mix, Roasted Chickpeas, and Peanut Butter with Apple Slices strike the perfect balance between taste, nutrition, and convenience.
As someone who’s spent decades training, cooking, and coaching, I believe in keeping things simple, functional, and flavor-packed. With the right ingredients and smart strategy, even a handful of nuts can support your fitness goals, energy levels, and cravings.
Eat Strong. Live Fit. Stay Full of Energy.
– Daniel Carter, Certified Coach & High-Protein Chef
Searching for your next favorite? Browse our Sriracha Greek Yogurt Deviled Eggs – Spicy Snack with Protein Boost