High Protein Crunchy Trail Mix
Partake Members Only - Early Exclusive Release
If you’re obsessed with trail mix, but you always skip it because it never has enough protein, I’ve got the perfect recipe for you. This High Protein Crunchy Trail Mix starts off strong because it’s got more than 5 grams of fiber and it’s got almonds for healthy filling fats, but you’re gonna wanna sit down when you hear that for 300 calories, it has 19+ grams of protein! I don’t know if you know JUST HOW HIGH that is for a trail mix.
I mean, just take a look at this kickass comparison:
Yes, yes, I’m a nerd. I made this chart, used popularly available nutrition facts of some top trail mix brands, and even included some that are specifically branded as “high protein.”
I mean, look at this! If you ate 300 calories of each trail mix, this recipe still beats the next contender by at least 6 grams of protein. Leaves it in the DUST.
Also, my recipe has more than a Quest Hero protein bar, more than most Built Bars, and more than an RX protein bar. So when your coach or trainer wants you to have around 20 g of protein at a snack, and you’re sick to death of protein bars that don’t even reach that threshold, I want you to add this recipe to your snack rotation.
In my weight-loss journey, and in my maintenance years, I’d really missed trail mixes. So that’s why I invented this snack! (Plus, this trail mix comes out to just about $1.25-$1.50 per serving, whereas your average protein bar is going to run you $2-$4 each! That savings is music to my frugal ears.)
Why Does This Trail Mix Have “1/4 of a Protein Bar” as an ingredient?
Great question! Traditional trail mix usually gets its protein from nuts, but while nuts are great for healthy fats, they don’t pack as much protein per calorie as you might think. That’s why most store-bought trail mixes leave you with an unbalanced snack—tons of fat, some carbs, and not nearly enough protein to keep you full.
By adding a chopped-up protein bar, we completely change the game. It adds a sweet, chewy contrast to the crunchiness of the nuts and edamame, but more importantly, it helps get the protein up to 19+ grams per serving. That means this isn’t just a handful of snacky ingredients—it’s a truly satisfying, muscle-feeding snack that actually fits into a high-protein diet. Plus, it gives you way more variety than just eating another protein bar straight out of the wrapper.
What Is That Green Stuff?
That, my friend, is dry-roasted edamame! If you’ve never had it before, think of it as the crunchy, protein-packed cousin of peanuts. Edamame is just young soybeans, and when they’re roasted, they take on a satisfyingly crisp texture—kind of like roasted chickpeas but with even more protein.
In this trail mix, roasted edamame pulls double duty. It adds that classic nutty crunch you expect from trail mix, but it also bumps up the protein content in a way that almonds alone just can’t. That’s how we hit 19+ grams of protein per serving without having to rely on just the higher-fat nuts and seeds. Plus, altogether, it’s got over 5 grams of fiber, which helps keep you full longer.
So if you’ve never tried it before, this is your perfect excuse. Once you do, you might just start throwing roasted edamame into all your snacks!
Why These Three Almond Flavors?
I didn’t just randomly pick any almonds for this mix—I specifically chose Toasted Coconut, Honey Roasted, and Blueberry because they match up with the delicious cookie/graham crumble, and the non-chocolate protein bar flavors.
By the way, it doesn’t HAVE to be the brand Blue Diamond (for example, I can find toasted coconut in my local grocery store brand). I just mentioned the brand because it’s pretty widely available.
You could also do plain roasted or unroasted almonds! Sometimes, I like the simplicity of just the whole or slivered raw almonds.
Here’s why those sweet roasted flavors rock, though:
Toasted Coconut adds a subtle tropical sweetness and an almost buttery richness that makes the mix feel indulgent and rich.
Honey Roasted brings that classic sweet-salty combo that will make your trail mix addictive.
Blueberry gives a fruity contrast that brightens everything up. When I use these, it reminds me of Fruit Loops for some reason!
All of these flavors create a balance of sweet, nutty, and just a little salty, making every handful as delicious as the last. And honestly? They make the trail mix taste more like a treat than a “healthy snack”—which is exactly the goal!
Is There a Reason You Chose Pure Protein and These Flavors?
Absolutely! Not all protein bars work well in a trail mix, so I specifically picked Pure Protein bars for their firm but chewy texture. They’re easy to chop into little pieces without crumbling into dust or getting sticky, which is key when you want a mix with actual crunch.
As for the flavors—Birthday Cake, Strawberry, and Lemon Cake—I chose these because they add just the right amount of sweetness, and they don’t contain chocolate (which I find competes with the flavors in the nuts and cookie crumbles).
No, I don’t get paid by either Pure Protein or Blue Diamond. But they tend to be the most widely available options that work with this recipe, so that’s why I wanted to make sure you knew how to get ingredients that work well in this trail mix. If you’ve got a favorite non-crumbly chewy protein bar that has at least 20 g of protein per 100 g of bar, then by all means, use that!
Can I Switch This Up?
Definitely! The beauty of this trail mix is that it’s super flexible—with one key exception. I highly recommend keeping the roasted edamame as your base. It’s the secret to getting that 19+ grams of protein per serving without having to rely on protein powder or a ton of extra calories.
That said, you can swap out the almonds for any combination of nuts and seeds that you love. Cashews, peanuts, pecans, walnuts, pumpkin seeds, or sunflower seeds—all fair game! Just make sure that your total nut/seed portion still adds up to 18 grams to keep the calorie count right around 300 per serving.
Feel free to play around with different flavors too. If you want a bit more saltiness, go for salted nuts. If you want more sweetness, try honey-roasted or maple-glazed varieties. Just be warned: once you start experimenting, you might end up with a few new favorite combos!
What About the Graham or Cookie Crumbles, can I substitute them?
This little touch might seem small, but it makes a huge difference in bringing everything together! That tiny bit of cookie or graham cracker adds just the right amount of sweet crunch to balance out the roasted nuts and edamame. Plus, it adds extra volume to your snack (making it a bigger serving for just a few calories), whereas adding extra nuts and seeds would really make the calories increase.
If you’re wondering what to use, here are seven great options that will complement any of the trail mixes you make.
Golden Oreos – A sweet vanilla crunch that pairs perfectly with all the protein bar flavors.
Cinnamon Grahams – Adds warmth and a little spice, making everything feel extra cozy.
Snickerdoodles – Soft, buttery, and cinnamon-sweet—basically a hug in cookie form.
Nilla Wafers – A light and classic vanilla flavor that won’t overpower.
Honey Grahams – A simple but satisfying hint of honey sweetness.
Butter Cookies – Buttery, slightly crisp, and neutral enough to let the other flavors shine.
Lemon Tea Biscuits – A light citrusy bite that brings out the brightness in the mix.
Whichever one you pick, just stick to about 5 grams (1 teaspoon crumbled) to keep the balance right. It’s a tiny ingredient, but trust me—it makes this snack way more addictive.
How Else Can I Support My Weight Loss Goal?
I’m very glad you asked. My name is Megan Gaul. I’m an online wellness coach specializing in weight-loss and food freedom. My 100-lb weight loss journey, which began in 2018 here in Staten Island, New York (I’ve been maintaining my healthy weight range since then), was the catalyst I needed to start my coaching career in 2021. I have a number of resources that can help you:
Book your free Journey-Day-1 coaching call
Attend live Meal Planning classes every week, taught by yours-truly (join free here)
Enroll in your 1-1 coaching program to get out of your negative cycle and actually lose weight for good
Follow my instagram for more recipes and strategies, and all about Messy Life after Losing 100 lbs (find me at @partake_foodie )
Final Thoughts: Enjoying Food and Achieving Your Weight Loss Goals
If you’ve been skipping trail mix because it never has enough protein, that ends today. This High Protein Crunchy Trail Mix is everything you need in a snack—filling, craveworthy, and packed with 19+ grams of protein per serving. It’s budget-friendly, portable, and easy to make in seconds. Whether you’re heading to work, the gym, or just need something quick between meals, this mix has your back.
More importantly, this is a snack that supports your long-term weight-loss and maintenance goals without feeling like a “compromise.” You get crunch, sweetness, and satisfaction, all in a balanced, protein-rich package. Give it a try, tweak it to your tastes, and make it part of your regular snack rotation!
High Protein Crunchy Trail Mix - Partake Club Members Only, Exclusive Release
A delightfully crunchy combo of healthy-fat almonds and protein-rich roasted edamame, plus some sweet cookie crunch to make it craveworthy, and a surprise protein source to make it into a hunger-crushing snack. Make it in about 30 seconds and bring it with you wherever you're headed (a hike, work, the gym, or a long errand-day).
Ingredients
Instructions
- Optional Prep: Put the roasted edamame in a tea towel, pick up the corners of the tea towel around the edamame, and gently rub everything together so that the papery shells fall off as they knock up against each other. They are kind of like peanut paper - you can stil eat it, it's just a little annoying.
- Simply combine all the ingredients in a bowl, portable tupperware, or snack bag. Stir or shake to mix evenly. Enjoy anytime!
Notes
Don't forget: Include a plastic spoon in the snack bag if you hate eating trail mix with your hands.
Macro Breakdown
(See Nutrition Information Disclaimer Below)
We got around 26 g of carbs, just below 10 g fat, and almost 26 g of protein. So this is a really nicely balanced meal across the board, with 29% of calories coming from fats and 35-36% calories coming from each protein and carbs.
I NEED MORE CARBS: Serve it over rice, soba noodles or even whole grain pasta.
I NEED MORE PROTEIN: Swap the eggs for egg whites, and add another 1/2 lb to 1 lb of shrimp.
I NEED MORE FATS: Top your dish with chopped cashews, peanuts, or almonds. You could also drizzle it with olive oil or chili oil.
Just keep in mind, these swaps will bump up the calorie count unless you reduce your overall meal portion.
Nutrition Facts
Calories
301Fat
15.6 gSat. Fat
2 gCarbs
20.5 gFiber
5.9 gNet carbs
14.6 gSugar
2.6 gProtein
19.6 gSodium
63.8 mgCholesterol
2.5 mgThis wepbage provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online nutrition data from manufacturer and food retailer websites. By accessing or using this recipe, you are acknowledging and agreeing to the full nutrition information disclaimer for this website, which you can read in its entirety here.