I’m a Dietitian & This Is the High-Protein Snack I Never Leave the Store Without

Reviewed by Dietitian Kelli McGrane, M.S., RD

“Key Takeaways“

Power Up Protein Packed Trail Mix is a dietitian’s favorite high-protein snack.
It’s a satisfying snack that provides lasting energy and essential nutrients.
High-protein snacks should have at least 7 grams of protein per serving.

In this fast-paced world, finding nutritious, satisfying snacks that can keep up with a busy lifestyle can feel like a challenge. Whether it’s midmorning or late afternoon, a high-protein snack like trail mix can be a total lifesaver. Protein is essential because it helps keep you fuller longer and helps curb those sudden snack cravings, but its benefits go far beyond just satiety. Protein plays a critical role in nearly every function of the body. It’s a vital macronutrient that serves as the building block for muscles, bones, skin and enzymes, and it’s necessary for the repair and growth of tissues. Unlike carbohydrates, which are often used for quick energy, protein is digested more slowly, helping to stabilize blood sugar levels and provide lasting energy throughout the day.

Power Up Protein Packed Trail Mix is my go-to snack option because it contains a nutritious blend of pumpkin seeds, almonds, cashews and raisins, providing the ideal combo of plant-based protein, fiber and healthy fats to help you feel satisfied and energized. Plus, it’s perfect for tossing in your bag or keeping in your car, especially if you’re always on the go.

Why Power Up Protein Packed Trail Mix Is a Great High-Protein Snack

As a busy mom, I’m constantly looking for something quick, delicious and nutritious to fuel my day—and this trail mix delivers. Trail mix is an ideal high-protein snack because it combines a variety of nutrient-dense ingredients—typically dried fruit, seeds and nuts. Nuts like almonds and cashews are good sources of plant-based protein and healthy fats. In fact, a 1-ounce serving of almonds (about 23 whole almonds) provides around 6 grams of protein, along with 14 grams of mostly heart-healthy fats, 3.5 grams of fiber and several key nutrients like magnesium, vitamin E and riboflavin. Cashews offer slightly less protein at about 5 grams per ounce, but they’re rich in iron, zinc and copper, which help support immunity and energy production.

Seeds like pumpkin seeds, also known as pepitas, are another fantastic source of plant-based protein. Just 1 ounce of roasted pumpkin seeds delivers about 5 grams of protein, along with magnesium, zinc and antioxidants like vitamin E. Pumpkin seeds are also high in monounsaturated and polyunsaturated fats, which contribute to heart health and may help reduce inflammation.

While the nuts and seeds in trail mix contribute to the satisfying source of protein, the dried fruit, especially raisins, adds a naturally sweet touch along with some important nutrients. Raisins are rich in natural sugars, which provide a quick source of energy, making them an ideal addition to a snack meant to fuel your busy day. A quarter-cup (about a small handful) of raisins offers around 1 gram of fiber, 1 gram of protein and important minerals like potassium and iron.

What Makes a Good High-Protein Snack?

When it comes to choosing a high-protein snack, look for snacks that provide at least 7 grams of protein per serving to help keep you satisfied and support your daily protein needs. Ideally, these snacks should have low amounts of added sugar, a source of healthy fats and minimal highly processed ingredients. In addition to filling power, protein from wholesome food sources like nuts, seeds, legumes, dairy and lean meats often comes packaged with beneficial nutrients like fiber, iron, calcium, magnesium and antioxidants.

When to Have High-Protein Snacks

There are key moments throughout the day when reaching for a high-protein snack can be especially beneficial. One of those moments is after a workout, when your body needs protein to support muscle repair and recovery. Midmorning is another great time to reach for something high in protein to munch on, especially if breakfast was light. This may help manage hunger and prevent overeating later in the day. Similarly, eating a high-protein snack can get you through the afternoon slump without relying on sugary or highly processed snacks. Regardless of the time of day, choosing a high-protein option can help stabilize energy levels and keep you full until your next meal.

The Bottom Line

Eating protein-rich snacks can help curb hunger between meals, support muscle maintenance and promote steady energy levels throughout the day. They’re also a great way to meet your daily protein needs, especially if you’re on the go. Power Up Protein Packed Trail Mix is a great choice because it delivers 7 grams of plant-based protein per serving from a satisfying blend of almonds, cashews, pumpkin seeds and raisins. This well-balanced combination not only provides lasting energy but also offers essential nutrients like fiber, healthy fats and antioxidants—making it a healthy and delicious option to fuel your busy day.

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