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.

Protein Trail Mix Recipe: 3 Best Snacks for Energy & Muscle Gain

Almond & Pumpkin Seed Trail Mix Recipe

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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.

Author: Sophie
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

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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)

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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

Find it online: https://www.topchoicerecipes.com/protein-trail-mix-recipe-snacks/