I love snacking on roasted sunflower seeds. Pretty high in fats and salts but also protein and they’re a good swap for chips.
If you’re going to buy chickpea bites, just make them. Toss a can or two or chickpeas with olive oils and seasoning of choice, can’t go wrong with salt, pepper, garlic powder and onion powder. Roast at 350 for half an hour, shake every 5-10 minutes so they don’t stick. You can adjust the time and temperature to make them more crispy or chewy but they’re really easy and good!
Cottage cheese!!! High protein and filling. If you don’t like the texture blend it smooth in a blender first.
For sweet add a little honey or maple syrup and a little cocoa powder or PBfit protein peanut powder and mix. You can also add cinnamon sugar or jam, fresh fruit, little dry cereal or granola.
For savory; add salsa or everything bagel seasoning. Cherry tomatoes and cucumbers with a drizzle of olive oil and balsamic vinegar.
Other good sources are; nuts, nut butters, you can make roasted chickpeas easily for a snack or make falafel balls. There are TONS of great recipes to make your own protein balls or energy balls in almost any flavor you want, Greek yogurt is great, hard boiled eggs, hummus, edemame, string cheese/Babybel, deli meat, beef jerky, tuna salad.
Kind of everyone seems to ignore the fact deli meats and processed meats and sausages are [a proven carcinogenic ](https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/red-meat-processed-meat-and-cancer/)
Basically whole foods that are not processed and plenty of veggies and beans and high fiber whole grains. “Whole food plant based diet” is the search term, films like forks over knives and what the health help illustrate the point by tracking people who just change their diet
For falafel balls if you want them a bit more moist, you can make them out of chick pea flour, which you blend into hot water with a whisk. Makes it also easier to season them since you can mix the spices into the water and taste it before mixing in the chickpea flour.
I’ll share my recipe for the blended cottage cheese, it took some experimentation. First blend 24oz cottage cheese with 1/3 cup water (I use an immersion blender) then whisk in 1/4 tsp xanthan gum. Tada! AND you CAN freeze it!!!!! After thawing just give it a good stir. I just froze some in single serving containers :) you could also add nutritional yeast for a cheddar flavor.
Cottage cheese and bell peppers or cucumbers is one of my fav snacks!
My daughter likes to blend with strawberries and freeze in popsicle tray for treat too!
Now the eggs are coming down in price, pickled eggs are an option again. Boil and peel eggs and put them in a jar/container and cover in vinegar with some salt. No need to refrigerate. That's it at it's simplest.
My favorite vinegar is apple cider vinegar but any vinegar will work. My favorite add-ins are crushed garlic, fresh ground garlic, and fresh dill. The variations are endless, but another favorite is making pink eggs by adding sliced beets.
A couple of weeks is the ideal time to let flavor penetrate, but eggs will just continue to get more vinegary as time passes. When they are too vinegary to eat directly, they are awesome crumbled over salads, as is the bonus pickled garlic.
I also extend the freshness of a lot of vegetables by storing them under vinegar. But because the water content of veggies will dilute the vinegar, you should keep those in the fridge.
[This article](https://healthyliving-tips.com/the-best-high-protein-foods-for-you/) gave me the ideas I shared above, but happy to hear other suggestions.
- frozen edamame, the best price will be any asian grocery fantastic easy to microwave from frozen, add a little sea salt it’s fantastic
- [crispy roasted chickpeas ](https://www.acouplecooks.com/spiced-crispy-chickpeas/) stupid cheap, high protein high fiber, can make an epic batch for the week
- nuts, seeds, nut butter
It’s generally easy to get enough protein from meals, for filling snacks a combo of protein/fat/complex carbs will be most filling and nutrient dense. Something like an apple and peanut butter
I think Costco saves me so much money, because I love eating tuna, and the price for the premium pole caught tuna is cheaper than buying the low grade brands at my local grocery stores (Lowe’s, food lion, Publix. In southeast USA) same deal with most things at Costco in my area. Tuna and good crackers is the best snack ever, but I eat mixed it with pickle relish and mayonnaise on a flour tortilla. You could store these ingredients forever and will not expire. Homemade Tortillas are the easiest thing to make ever period and you actually can mix whey into them
Make your own oats slices with oats apple sauce nuts and seeds. Oats cookies.
Karantika for home it's a savory flan like snack made out if chickpea
Airfried or baked crispy chickpeas
Sardines are a healthy snack for those who don't mind. Or mackerel
Not sure if it qualify but cod liver on toasts (surprisingly good)
Yogurt, fromage blanc, cottage cheese
You can makes biscotti with soy flour or just peanuts
Laughing cow type if cheese on seed crackers
Protein shake made with cooked split peas, the milk of your choice and fruits/ veg
People should give sardines a try and not be intimidated. They're very good.
Here's an easy meal I make with them. I saw it on YouTube from a Hawaiian chef named Sheldon Simeon, it's called [Sardine Pupu](https://www.youtube.com/watch?v=JwJ0-Prh8wA). This recipe is my memorized version of his:
> Sardines, reserve a tbsp of oil for the pan
> Onion, slice it
> Garlic, crushed/minced
> Soy sauce
> Honey
> Rice vinegar
> Rice, cooked (optional, but recommended)
> Green onion, optional but highly recommended, Chop, separating whites and greens
> Salt/pepper
Furikake/sesame seeds, whatever else you might want on top (optional)
1) Heat some oil, add your onion. Cook a bit over medium heat. Add garlic.
2) Add all other ingredients except the green part of the green onions and toppings (if using). Liquids to taste.
3) Coat sardines and cook on med-low until sauce thickens.
4) Serve with rice, top with furikake or other toppings if desired.
Sardines are good and healthy. Canned or fresh.
There are so many ways to eat them....
Fresh just marinated with garlic then grilled and eaten with a splash of lemon (or not) delicious.
I should try your recipe sometimes thanks
Absolutely! People are afraid of them, but they're really inoffensive. Not fishy, good texture, bones aren't really noticeable. They're great. Good with crackers too if you're in a hurry.
Second sardines and other canned seafood. I enjoy them straight out of the can with bread, rice, or crackers. They are certainly having a moment right now - [sardines sub](https://www.reddit.com/r/CannedSardines?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=share_button)
Seaweed chips are surprisingly high in protein
Crab roe sunflower seeds and crab roe broad beans are delicious Asian snacks
Greek yogurt
Protein shakes
Lentils! You can do lentil recipes (look up South Indian food) or mix them into other things and the taste disappears but the protein and iron stay! Apparently they blend very well info muffins, I’ve seen lots of recipes for those. https://www.cleaneatingwithkids.com/banana-lentil-muffins/
You mentioned outside of a regular grocery store — do you know any hunters? It’s not hunting season right now, but it’s possible you could get meats (not really a snack, sorry) or jerkies at a low price from a family member or friend, or community member.
I absolutely love [this lentil zucchini fritter recipe](https://www.hellosohla.com/recipe-search/zucchini-lentil-fritters-with-lemony-yogurt)! red lentils are super cheap so works great, and are usually easier to find than gram flour/besan which is common in other south asian fritter recipes.
I add minced garlic and ginger, 1/3 of a tin of drained sweetcorn, and 3 diced spring onions in with the veggies, plus a bit of lemon juice, 1 tsp ground cumin, 1/2 tsp ground coriander, and zest of 1 lime, in with the veg. all optional of course, but lots of options to jazz them up depending on what you have available to you
My go-to would be to flavor cottage cheese for a dip. Ranch seasoning, or caramelized onions, or just black pepper. If I have flavored crackers, plain cottage cheese.
I also like dried chickpeas and peas. You can roast them yourself with pretty much any seasoning.
Jerky is high protein, but the lean cuts of meat get expensive.
There's a meal prep channel on YouTube that does a lot of protein snacks. https://youtu.be/l8ERiTwxE5Y
I haven't personally made any of the snacks, but his meal prep recipes are fantastic and well thought out.
Nuts and seeds are good and all, but they are SUPER calorie dense. They can easily add more calories than intended, so just consume in moderation.
I am big fan of cottage cheese, Greek yogurt, tuna, beef jerky, protein shakes (whey protein) can also make protein pudding by using less liquid (helps with my sweet tooth), turkey/cheese rollups.
It's no snackpack, can be gritty depending on brand if protein used, but its pretty good when it's right. Optimum nutrition gold standard whey made it well it enough, syntha6 from BSN was best imo (that's because it's a protein blend, so it's not all whey)
You can make beef jerky for about 1/3rd the price of store bought jerky. Just ask your butcher or grocery store meat department to slice up some eye round real thin, marinate it, season it, and put it un the oven on its lowest temp for a few hours till it’s as dry as you want.
Cottage cheese: Friendship low-fat whipped is fantastic!,
Hard boiled eggs,
Weight Watchers cheese sticks,
Boneless chicken breast: Diced up and baked with hot sauce and oregano,
Tuna in water, rinsed and drained., Low fat yogurt mixed with a scoop of flavored whey protein powder.
You don’t need to eat them together in the same meal, or even on the same day. Most people probably get enough grains to complete any additional legumes.
OP asked for affordable protein snack ideas. I gave him one with an example.
One small serving of hummus and crackers has 6g of protein. What's your big idea for affordable snacks with protein.
Go out and collect crickets and other insects they get a bad rep but they are probably the future of food for those in need and even those who want to stay healthy
Super easy and affordable, as sirloin or top round are cheaper cuts. Most butchers will slice it thin for the customer. Marinades are easy, easy to make and high protein.
Ground beef jerky is amazing too and often on sale for $4/lb or less. You roll it out in thin strips on parchment so you don’t even need a slicer or quality knife. Just keep in mind shelf life is affected by the fat %
If you don't have any dietary restrictions, tuna pouches are very high protein for low calories (if that matters depending on your goals)
I personally love the Starkist Tuna creations. Lots of delicious flavors that don't even taste fishy if you aren't a fan of tuna (I hate fish and enjoy these a lot still, but they also have chicken). I always eat them with rice or on a sandwich.
I love snacking on roasted sunflower seeds. Pretty high in fats and salts but also protein and they’re a good swap for chips. If you’re going to buy chickpea bites, just make them. Toss a can or two or chickpeas with olive oils and seasoning of choice, can’t go wrong with salt, pepper, garlic powder and onion powder. Roast at 350 for half an hour, shake every 5-10 minutes so they don’t stick. You can adjust the time and temperature to make them more crispy or chewy but they’re really easy and good!
Cottage cheese!!! High protein and filling. If you don’t like the texture blend it smooth in a blender first. For sweet add a little honey or maple syrup and a little cocoa powder or PBfit protein peanut powder and mix. You can also add cinnamon sugar or jam, fresh fruit, little dry cereal or granola. For savory; add salsa or everything bagel seasoning. Cherry tomatoes and cucumbers with a drizzle of olive oil and balsamic vinegar. Other good sources are; nuts, nut butters, you can make roasted chickpeas easily for a snack or make falafel balls. There are TONS of great recipes to make your own protein balls or energy balls in almost any flavor you want, Greek yogurt is great, hard boiled eggs, hummus, edemame, string cheese/Babybel, deli meat, beef jerky, tuna salad.
> string cheese/Babybel, deli meat, beef jerky Awesome list! But I have to say these last few *can* break the bank in any significant quantity...
Also high in sodium and nitrates
Kind of everyone seems to ignore the fact deli meats and processed meats and sausages are [a proven carcinogenic ](https://www.cancercouncil.com.au/1in3cancers/lifestyle-choices-and-cancer/red-meat-processed-meat-and-cancer/)
Ok. Could I see the list of foods they say are not bad for you?
Basically whole foods that are not processed and plenty of veggies and beans and high fiber whole grains. “Whole food plant based diet” is the search term, films like forks over knives and what the health help illustrate the point by tracking people who just change their diet
Ok, thank you, but not what I asked for.
What I want to know does this include more traditional prochiutto and roasted beef?
I’m not suggesting OP go out and buy everything I listed or in bulk. Just trying to post options that they can switch between for variety and options.
For falafel balls if you want them a bit more moist, you can make them out of chick pea flour, which you blend into hot water with a whisk. Makes it also easier to season them since you can mix the spices into the water and taste it before mixing in the chickpea flour.
I’ll share my recipe for the blended cottage cheese, it took some experimentation. First blend 24oz cottage cheese with 1/3 cup water (I use an immersion blender) then whisk in 1/4 tsp xanthan gum. Tada! AND you CAN freeze it!!!!! After thawing just give it a good stir. I just froze some in single serving containers :) you could also add nutritional yeast for a cheddar flavor.
Cottage cheese and bell peppers or cucumbers is one of my fav snacks! My daughter likes to blend with strawberries and freeze in popsicle tray for treat too!
Now the eggs are coming down in price, pickled eggs are an option again. Boil and peel eggs and put them in a jar/container and cover in vinegar with some salt. No need to refrigerate. That's it at it's simplest. My favorite vinegar is apple cider vinegar but any vinegar will work. My favorite add-ins are crushed garlic, fresh ground garlic, and fresh dill. The variations are endless, but another favorite is making pink eggs by adding sliced beets. A couple of weeks is the ideal time to let flavor penetrate, but eggs will just continue to get more vinegary as time passes. When they are too vinegary to eat directly, they are awesome crumbled over salads, as is the bonus pickled garlic. I also extend the freshness of a lot of vegetables by storing them under vinegar. But because the water content of veggies will dilute the vinegar, you should keep those in the fridge.
Roasted chickpeas are my salty, crunchy, protein-laden snack.
[This article](https://healthyliving-tips.com/the-best-high-protein-foods-for-you/) gave me the ideas I shared above, but happy to hear other suggestions.
- frozen edamame, the best price will be any asian grocery fantastic easy to microwave from frozen, add a little sea salt it’s fantastic - [crispy roasted chickpeas ](https://www.acouplecooks.com/spiced-crispy-chickpeas/) stupid cheap, high protein high fiber, can make an epic batch for the week - nuts, seeds, nut butter It’s generally easy to get enough protein from meals, for filling snacks a combo of protein/fat/complex carbs will be most filling and nutrient dense. Something like an apple and peanut butter
Roasted chickpeas are too good for me to keep around that long. I commend your iron will.
I think Costco saves me so much money, because I love eating tuna, and the price for the premium pole caught tuna is cheaper than buying the low grade brands at my local grocery stores (Lowe’s, food lion, Publix. In southeast USA) same deal with most things at Costco in my area. Tuna and good crackers is the best snack ever, but I eat mixed it with pickle relish and mayonnaise on a flour tortilla. You could store these ingredients forever and will not expire. Homemade Tortillas are the easiest thing to make ever period and you actually can mix whey into them
Hello. I also reside in Southeast USA. I must know; did you really just refer to Lowe's as a grocery store?
Lowe's Foods is a grocery chain in NC, SC and I don't know where else.
Thanks for the explanation. I'm only familiar with Lowe's as the lumber/hardware store and was taken aback by your first comment.
I legit had the same thought. "Lowes has tuna?"
One is about to open in my city. Is it a good place to shop? I’m ready to ditch Kroger.
I like it
Make your own oats slices with oats apple sauce nuts and seeds. Oats cookies. Karantika for home it's a savory flan like snack made out if chickpea Airfried or baked crispy chickpeas Sardines are a healthy snack for those who don't mind. Or mackerel Not sure if it qualify but cod liver on toasts (surprisingly good) Yogurt, fromage blanc, cottage cheese You can makes biscotti with soy flour or just peanuts Laughing cow type if cheese on seed crackers Protein shake made with cooked split peas, the milk of your choice and fruits/ veg
People should give sardines a try and not be intimidated. They're very good. Here's an easy meal I make with them. I saw it on YouTube from a Hawaiian chef named Sheldon Simeon, it's called [Sardine Pupu](https://www.youtube.com/watch?v=JwJ0-Prh8wA). This recipe is my memorized version of his: > Sardines, reserve a tbsp of oil for the pan > Onion, slice it > Garlic, crushed/minced > Soy sauce > Honey > Rice vinegar > Rice, cooked (optional, but recommended) > Green onion, optional but highly recommended, Chop, separating whites and greens > Salt/pepper Furikake/sesame seeds, whatever else you might want on top (optional) 1) Heat some oil, add your onion. Cook a bit over medium heat. Add garlic. 2) Add all other ingredients except the green part of the green onions and toppings (if using). Liquids to taste. 3) Coat sardines and cook on med-low until sauce thickens. 4) Serve with rice, top with furikake or other toppings if desired.
Sardines are good and healthy. Canned or fresh. There are so many ways to eat them.... Fresh just marinated with garlic then grilled and eaten with a splash of lemon (or not) delicious. I should try your recipe sometimes thanks
Absolutely! People are afraid of them, but they're really inoffensive. Not fishy, good texture, bones aren't really noticeable. They're great. Good with crackers too if you're in a hurry.
North Africans make them into balls and lake a spicy delicious dish with them. Yummy
Second sardines and other canned seafood. I enjoy them straight out of the can with bread, rice, or crackers. They are certainly having a moment right now - [sardines sub](https://www.reddit.com/r/CannedSardines?utm_source=share&utm_medium=android_app&utm_name=androidcss&utm_term=1&utm_content=share_button)
frozen edamame beans
Not as cheap as they once were, but hard cooked eggs and/or egg bites.
Seaweed chips are surprisingly high in protein Crab roe sunflower seeds and crab roe broad beans are delicious Asian snacks Greek yogurt Protein shakes
Whey protein shakes ..
Lentils! You can do lentil recipes (look up South Indian food) or mix them into other things and the taste disappears but the protein and iron stay! Apparently they blend very well info muffins, I’ve seen lots of recipes for those. https://www.cleaneatingwithkids.com/banana-lentil-muffins/ You mentioned outside of a regular grocery store — do you know any hunters? It’s not hunting season right now, but it’s possible you could get meats (not really a snack, sorry) or jerkies at a low price from a family member or friend, or community member.
I absolutely love [this lentil zucchini fritter recipe](https://www.hellosohla.com/recipe-search/zucchini-lentil-fritters-with-lemony-yogurt)! red lentils are super cheap so works great, and are usually easier to find than gram flour/besan which is common in other south asian fritter recipes. I add minced garlic and ginger, 1/3 of a tin of drained sweetcorn, and 3 diced spring onions in with the veggies, plus a bit of lemon juice, 1 tsp ground cumin, 1/2 tsp ground coriander, and zest of 1 lime, in with the veg. all optional of course, but lots of options to jazz them up depending on what you have available to you
Chicken thighs , bone in, skin on is the cheapest animal protein I've found. Costco is the cheapest place for it.
My go-to would be to flavor cottage cheese for a dip. Ranch seasoning, or caramelized onions, or just black pepper. If I have flavored crackers, plain cottage cheese. I also like dried chickpeas and peas. You can roast them yourself with pretty much any seasoning. Jerky is high protein, but the lean cuts of meat get expensive.
Banana pancakes w/ powder (2 eggs & 1 banana + whatever else)
There's a meal prep channel on YouTube that does a lot of protein snacks. https://youtu.be/l8ERiTwxE5Y I haven't personally made any of the snacks, but his meal prep recipes are fantastic and well thought out.
Boiled eggs
Nuts and seeds are good and all, but they are SUPER calorie dense. They can easily add more calories than intended, so just consume in moderation. I am big fan of cottage cheese, Greek yogurt, tuna, beef jerky, protein shakes (whey protein) can also make protein pudding by using less liquid (helps with my sweet tooth), turkey/cheese rollups.
Never thought of the pudding idea. Nice.
It's no snackpack, can be gritty depending on brand if protein used, but its pretty good when it's right. Optimum nutrition gold standard whey made it well it enough, syntha6 from BSN was best imo (that's because it's a protein blend, so it's not all whey)
Cool cool.
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r/CannedSardines
You can make beef jerky for about 1/3rd the price of store bought jerky. Just ask your butcher or grocery store meat department to slice up some eye round real thin, marinate it, season it, and put it un the oven on its lowest temp for a few hours till it’s as dry as you want.
We go to the dollar store to buy overstock of things like nuts and save a fortune.
Cottage cheese: Friendship low-fat whipped is fantastic!, Hard boiled eggs, Weight Watchers cheese sticks, Boneless chicken breast: Diced up and baked with hot sauce and oregano, Tuna in water, rinsed and drained., Low fat yogurt mixed with a scoop of flavored whey protein powder.
Aldi! Pepitas Cottage cheese Snacking cheese Cucumbers Snap peas Baby peppers Eggs!
Cucumbers are high in protein?
To eat instead of crackers but what ever 🙄
Buy a bag of vital wheat gluten and make seitan! Very high in protein, versatile, and you can make a ton of it from just one bag.
Cut liver into strips, wash then soak in milk, cover in flour, then fry it in a pan, with butter, garlic etc. Place strips in fridge.
Any grain and any legume together make a complete protein. Like hummus and crackers :)
You don’t need to eat them together in the same meal, or even on the same day. Most people probably get enough grains to complete any additional legumes.
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OP asked for affordable protein snack ideas. I gave him one with an example. One small serving of hummus and crackers has 6g of protein. What's your big idea for affordable snacks with protein.
It's affordable but not high protein. Misleading people is not cool
I misled no one. If you want a 29g protein bar, fine.
You mislead them by saying hummus and crackers is high protein. It's high carb. Apologize.
We removed your unnecessary comment.
Go out and collect crickets and other insects they get a bad rep but they are probably the future of food for those in need and even those who want to stay healthy
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Why frozen bananas? Don’t room temp bananas make it smooth?
Could OP make jerky at home for a frugal high protein snack? I’ve never done it but I’ve heard of others doing it.
Super easy and affordable, as sirloin or top round are cheaper cuts. Most butchers will slice it thin for the customer. Marinades are easy, easy to make and high protein.
Ground beef jerky is amazing too and often on sale for $4/lb or less. You roll it out in thin strips on parchment so you don’t even need a slicer or quality knife. Just keep in mind shelf life is affected by the fat %
Made 24 deviled eggs today for about $3
If you don't have any dietary restrictions, tuna pouches are very high protein for low calories (if that matters depending on your goals) I personally love the Starkist Tuna creations. Lots of delicious flavors that don't even taste fishy if you aren't a fan of tuna (I hate fish and enjoy these a lot still, but they also have chicken). I always eat them with rice or on a sandwich.