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Intro
I’ll say this upfront — you should be cooking your meals and getting most of your protein through actual food, not snacks. I don’t want anyone reading this title and thinking, “Oh, I can just eat these high protein snacks and build muscle.” It’s not that simple.
But here’s the reality: we all get hungry throughout the day, and life doesn’t always allow for a perfectly prepped chicken and rice meal. I don’t expect you to cook and eat a healthy five-course meal when you’ve only got five minutes left on your lunch break and suddenly realize you’re way short on protein for the day.
That’s why I wanted to share some of the high protein snacks I actually eat almost every day. They’re quick, affordable, and help me stay on track with my muscle-building goals without breaking the bank or my schedule.
Before We Get Into the List
Before I dive into the snacks, let me be clear about what this list is — and what it isn’t. These are practical, high protein snacks you can actually keep around. Stuff you can store in your fridge at home, in the office, toss in your lunch bag, or even keep in your car (as long as the weather doesn’t melt it).
What you won’t find here is beef jerky. Don’t get me wrong — I love jerky, it tastes great. But at $5–$8 a bag for only 20–30 grams of protein, it’s just not enough bang for the buck. It’s fine as an occasional treat, but too expensive to make this list of affordable everyday snacks.
I’ll also give a quick honorable mention to pistachios and almonds. They taste amazing, they’re often pretty cheap, and they have some protein. But here’s the catch — you have to eat a lot of them to get a decent protein hit, and the calories sneak up on you fast. Unless you’re bulking and need the extra calories, I’d keep these on the sidelines. This list is all about affordable snacks that actually help you build lean muscle without blowing your budget or your calories.
Now that we’ve got that out of the way, let’s get into the list.
10. Cottage Cheese Cups
Cottage cheese isn’t glamorous, but it’s one of the best affordable high protein snacks out there. A single cup has 12–14g of protein and costs about $1.25–$1.75 depending on the brand.
What makes cottage cheese special is that it’s high in casein protein — a slow-digesting protein that keeps you full longer and helps feed your muscles over time. That’s why I like to eat it at night. If I’m hungry before bed, a cup of cottage cheese keeps me satisfied and I wake up without feeling like I’m starving.
Sometimes I’ll mix in fruit like pineapple or berries for flavor, but even plain, it’s one of the most effective snacks for building lean muscle on a budget.
9. Greek Yogurt
Greek yogurt is one of my favorite sweet, protein snacks. A single cup of plain, nonfat Greek yogurt has about 15–17g of protein if you scoop from a large tub (which is the cheapest option), or 12–15g in the smaller single-serve cups that usually cost $1.25–$1.75.
Like cottage cheese, Greek yogurt is also rich in casein protein, which digests slowly. That’s why I’ll often eat it as a late-night snack or about 30 minutes before bed. It’s filling, supports recovery overnight, and feels more like dessert than a “health food.”
I’ll grab flavored cups when I’m short on time, but usually I stick with plain and add my own toppings like honey or berries and turn it into a greek yogurt parfait. It’s versatile, affordable, and one of the easiest ways I hit my protein goals without overthinking it.
8. Tuna Packets
I’ll be honest with you guys — I’m allergic to tuna, so this isn’t a snack I personally eat. But I’ve looked at the macros, and I honestly wish I could, because tuna packets are one of the most convenient and affordable high protein snacks out there.
A single pouch of light tuna has around 14–17g of lean protein for about $1.25–$1.50 depending on the brand. They don’t need to be refrigerated, which means you can keep a couple in your desk drawer, gym bag, or even in the car. All you have to do is tear it open, grab a fork, and you’ve got a protein boost in less than a minute. This pouch here from Amazon has 32G of lean protein for a pack of 12 for 23.99. Thats about $2 for 32 grams of protein which is amazing. (Amazon Link)
Tuna is basically pure protein without the extra fat or carbs, which makes it perfect for staying lean while building muscle. If you’re not allergic like me, this is one of the easiest high protein snacks to keep in your rotation.
7. Built Bars & Puffs
I’ll be honest — the first time I tried a Built Bar, I wasn’t completely sold. The texture was a little chewy compared to other protein bars. But after giving them another shot, they really grew on me, and now I keep them in my snack rotation almost every week.
What sets Built apart is the flavor variety. Most protein bars are stuck in the chocolate/peanut butter lane, but Built comes out with fun flavors like Coconut Brownie Chunk, Cookies & Cream, and Mint Brownie that taste closer to candy than health food. The Puffs line is especially good if you want something lighter — think marshmallow texture but with 15–17g of protein.
Calories are reasonable too, usually around 140–160 per bar, which makes them easy to fit into a muscle-building diet without going overboard. They’re also one of the few bars I actually look forward to eating when I’m craving something sweet.
6. String Cheese
String cheese might not be the first thing that comes to mind when you think of high protein snacks, but it’s one of the easiest and cheapest options you can grab. Each stick has about 6–7g of protein, and if you eat two (which I usually do), you’re looking at 12–14g of protein for around $1.50 total.
The best part is convenience — you can throw a couple sticks in your lunch bag, keep them in the office fridge, or grab one when you’re rushing out the door. They don’t take up much space, and you don’t need any prep time.
I like them because they’re simple and consistent. It’s not the most exciting snack on this list, but when you’re trying to build muscle, not every snack needs to be flashy. Sometimes it’s just about hitting your protein goals in the easiest way possible.
5. Edamame (or Roasted Chickpeas)
If you’re looking for a plant-based high protein snack, edamame is one of the best options out there. A single serving (about a cup) has around 10–15g of protein and is also packed with fiber, which keeps you full longer.
A lot of plant proteins fall short because they’re missing one or more essential amino acids, but edamame is different. It’s actually a complete protein, meaning it contains all 9 essential amino acids your body needs to build and repair muscle. That makes it one of the rare plant foods that can truly compete with animal protein sources.
You can buy frozen edamame and steam it at home in just a few minutes, or grab roasted edamame/chickpea snack packs that are easy to throw in your bag. Either way, they’re affordable, filling, and a solid way to add variety to your snack game.
4. Protein Chips
Sometimes you just want something salty and crunchy, and that’s where protein chips come in. Brands like Quest make bags with around 15–20g of protein per serving and only about 140–150 calories.
They’re not the cheapest snack — usually around $2.25–$2.50 per bag unless you buy them in bulk — but they’re worth having around if you struggle with chip cravings. I like to keep a few bags in my pantry for days when I want something that feels like a cheat but still hits my protein goals.
Are they the most “whole food” option on this list? No. But when the choice is between a bag of Doritos and a bag of protein chips, I’ll take the one that helps me build muscle every time.
3. Pure Protein Bars
Out of all the protein bars I’ve tried, Pure Protein is probably my favorite — not because it’s the flashiest or the best-tasting, but because it’s the most reliable mix of high protein and low price. A single bar gives you 20g of protein for only about $1.25–$1.50 each if you buy a box on Amazon or at wholesale clubs. Compare that to the $2+ you’ll usually pay at grocery stores or gas stations, and it’s a no-brainer.
The macros are solid — around 190–200 calories, low sugar, and a nice balance of carbs and fat. Flavor-wise, they’re not as fun as Built Bars, but they get the job done. My personal go-to is Chocolate Peanut Butter, but you can also find them in Cookies & Cream, Chocolate Deluxe, and a few other classic flavors.
I keep a box of these around almost all the time because they’re affordable, dependable, and they pair perfectly with a Fairlife shake when I need a quick meal replacement. (I’ll break that combo down in the Protein Power Hacks section below.)
2. Fairlife Protein Shakes
Fairlife has become one of my favorite ready-to-drink shakes because they pack in 30–42g of protein (depending on the bottle size) and actually taste good. A lot of protein shakes either have a chalky texture or leave a weird aftertaste, but Fairlife is smooth and more like drinking regular chocolate milk.
If you buy them in bulk — say a 12-pack on Amazon or from a wholesale club — the price comes out to about $3.50–$3.80 per bottle, which is way better than the $5+ you’ll pay at a gas station or convenience store. That’s why I recommend stocking up instead of buying them one at a time.
I’ll grab a Fairlife shake when I need quick protein after the gym or during a busy day at work. They’re convenient, filling, and give you enough protein that they can even replace a small meal. And when I really want to go big, I’ll combine one with a Pure Protein Bar for a 62g protein hit under 500 calories (I’ll explain more in the Protein Power Hacks section below).
#1. MyProtein Wafers (15g Protein)
If there’s one protein snack I keep going back to, it’s the MyProtein Wafers. They’re light, crunchy, and taste more like a candy bar than a “healthy” snack — but with 15 grams of protein per serving, they actually support your muscle and weight loss goals.
The value is hard to beat: with the 40% off MYPAFF discount, a 10-pack costs about $20 total — just $2 per wafer. Compare that to most protein bars at the store, which are $2.50–$3.50 each with the same (or less) protein.
I also like that they’re portable and don’t melt or get messy, which makes them perfect for work, travel, or a quick pre-workout snack. Honestly, they’re my #1 choice not only for women, but for anyone trying to hit their protein goals without spending a fortune. This mix of great taste, solid macros, and affordability is why the MyProtein Wafers earn the top spot on my list.
Bonus: Protein Power Hacks
Sometimes one snack isn’t enough — especially if you’re trying to hit a high protein target on a busy day. That’s where I like to get creative and stack a couple of affordable snacks together for a serious protein boost without blowing my calories or my budget.
Fairlife Shake + Pure Protein Bar
This is my go-to combo when I really want to load up on protein. A Fairlife 42g protein shake plus a Pure Protein bar (20g protein) gives you a massive 62g of protein for under 500 calories.
If you buy them in bulk, it comes out to about $3.80 for the shake and $1.33 for the bar, so you’re getting all that protein for just over $5 total. That’s cheaper than a fast food meal, and it actually helps you build muscle instead of setting you back. This is one of the best high protein snacks you can eat.
I’ll use this combo between meals or right after the gym if I know I’m short on protein for the day. Honestly, it fills me up so much that I don’t even think about food for hours afterward.
Other Quick Combos I Like
- Cottage Cheese + Fruit → Casein protein + vitamins/fiber, perfect late-night snack.
- Protein Chips + String Cheese → Crunch + creamy, around 22g protein total.
These little combos make it easier to stay consistent without feeling like you’re stuck eating the same thing every day.
FAQ: Affordable High Protein Snacks
Are high protein snacks worth it?
Yes — as long as you use them the right way. High protein snacks aren’t meant to replace full meals, but they’re a convenient way to fill gaps in your diet. If you’re short on protein for the day or need something quick between meals, they can keep you on track.
Can a high protein snack help build muscle?
Definitely. Building muscle comes down to hitting your daily protein needs, and snacks make that easier when you don’t have time to cook. Just remember that snacks should support your meals, not replace them. Whole foods are still the foundation, but snacks keep you consistent.
What is the cheapest high protein snack?
In my experience, MyProtein Wafers are the best protein-per-dollar snack with the ACG Fitness discount. Pure Protein Bars are also affordable and widely available. Cottage cheese and Greek yogurt are also cheap and effective.
How much protein should I get from snacks each day?
It depends on your overall goal. For most people, snacks should help you fill the gaps between meals — think 30–60g of protein total from snacks if you’re aiming for muscle growth. The bulk of your protein should still come from real meals like chicken, beef, fish, or plant-based options.
Are protein bars and shakes bad for you?
Not at all. They’re convenient, and most brands keep the sugar and calories in check. Just don’t build your whole diet around them. Use them to make life easier, but still focus on eating balanced meals.
Conclusion
At the end of the day, snacks aren’t a magic solution for building muscle — but they make life a lot easier. I’ve been lifting long enough to know that hitting your protein goals consistently is what really matters. And when you’re busy with work, family, or just life in general, having a few affordable high protein snacks you can rely on keeps you moving forward instead of falling off track.
These are the snacks I actually eat — the ones I keep in my fridge, my lunch bag, or even my car when I’m in a rush. They’re not perfect, but they’re practical, affordable, and they help me close the gap on days when cooking a full meal just isn’t realistic.
So don’t overthink it. Stock up on a couple of these, use them when you need them, and focus on the big picture — consistent protein, consistent effort in the gym, and consistent progress.
Action Creates Greatness.
