Best High-Protein Snacks on a Budget

High-protein snacks don’t need to be fancy. The biggest “budget wins” are usually boring foods that work—then you add flavor so you don’t hate your life.

This guide gives you:

• the best cheap high-protein snacks,

• what to buy at the grocery store,

• quick homemade options,

• and “protein snack combos” you can repeat all week.

The budget protein rules (so you actually save money)

1) Aim for 10–25g protein per snack

That range actually affects hunger. A “snack” with 3–5g protein usually just makes you want another snack.

2) Protein-per-dollar beats protein-per-gram

Some snacks are high protein but overpriced (most “fitness” packaged snacks). Cheap wins come from:

• dairy,

• eggs,

• canned fish,

• beans,

• bulk meats.

3) Build snacks from a base + flavor

Example: cottage cheese is cheap protein. Add hot sauce, pepper, or fruit and it becomes enjoyable.

The best cheap high-protein snacks (ranked by value)

1) Greek yogurt (plain) + anything

Protein: usually 15–20g per serving (varies by brand)

Budget tip: buy the big tub, not single cups. Add:

• frozen berries + cinnamon

• honey (small amount) + granola

• cocoa powder + sweetener (tastes like dessert)

2) Cottage cheese

Protein: usually 12–15g per ½ cup

Make it not boring:

• salt + pepper + hot sauce

• tomatoes + cucumber + oregano

• pineapple or jam

3) Eggs (hard-boiled)

Protein: ~6g per egg

Best budget play: boil a dozen at once.
Snack combos:

• 2–3 eggs + fruit

• egg + toast

• egg + cheese

4) Canned tuna / canned salmon

Protein: often 20–25g per can

Budget tip: tuna is usually cheaper than salmon.
Snack ideas:

• tuna + crackers

• tuna mixed with a little mayo or Greek yogurt

• tuna + hot sauce + pickles

5) Rotisserie chicken (or cooked chicken thighs)

Protein: very high, cheap per gram

Snack idea: keep cooked chicken in the fridge and grab a handful with:

• mustard

• salsa

• hot sauce

This is one of the cheapest ways to “snack” at 20g+ protein.

6) Peanut butter (plus a protein partner)

Peanut butter isn’t the highest protein on its own, but it’s cheap, filling, and pairs well.

Better combos:

• peanut butter + Greek yogurt

• peanut butter + milk

• peanut butter + cottage cheese (sounds weird, works)

7) Milk (especially with cocoa powder)

Protein: ~8g per cup (varies)

Chocolate milk-style hack:

• milk + cocoa powder + sweetener
  Good for a cheap “protein drink” without buying shakes.

8) Beans and chickpeas (roasted or mashed)

Protein: decent, very cheap

Snack ideas:

• roasted chickpeas (seasoned)

• hummus + carrots

• bean dip + tortilla chips (portion controlled)

9) Edamame (frozen)

Protein: solid, cheap, easy microwave snack

Add salt, chili flakes, or soy sauce.

10) Jerky (only when on sale)

Jerky can be great protein, but often overpriced. It’s a budget snack only if you buy it on sale or in bulk.

Cheap high-protein snacks you can make at home (fast)

1) Tuna salad bowl (2 minutes)

Tuna + Greek yogurt (or mayo) + mustard + pepper.

2) Egg “protein box”

2 eggs + cheese + crackers + carrots.

3) Cottage cheese “pizza bowl”

Cottage cheese + pepperoni bits + Italian seasoning + microwave 20 seconds.

4) Yogurt dessert bowl

Greek yogurt + cocoa powder + sweetener + banana slices.

5) Microwave scrambled eggs

2 eggs in a mug, whisk, microwave in short bursts.

Best “high-protein snack combos” (10–25g protein)

Combo A (15–25g)

• Greek yogurt + frozen berries

Combo B (12–18g)

• Cottage cheese + fruit

Combo C (12–18g)

• 2 hard-boiled eggs + string cheese

Combo D (20–25g)

• Canned tuna + crackers

Combo E (20g+)

• Chicken leftovers + hot sauce

Combo F (10–15g)

• Milk + peanut butter toast

Budget snack shopping list (the essentials)

If you buy these, you can build protein snacks all week:

• big tub plain Greek yogurt

• cottage cheese

• eggs

• canned tuna

• frozen edamame

• peanut butter

• milk

• carrots/cucumbers

• a couple sauces/spices (hot sauce, mustard, salsa)

Common mistakes (that make “protein snacking” expensive)

• Buying single-serve “protein” products (bars, shakes) as your main source

• Skipping boring staples and relying on packaged snacks

• Not prepping eggs or chicken in advance

• Buying jerky at full price

Bottom line

The best high-protein snacks on a budget usually come from:

• Greek yogurt

• cottage cheese

• eggs

• canned tuna

• leftover chicken

• edamame

These are cheap, easy, and repeatable—and they actually keep you full.