It’s easy to assume that you have to spend a lot of pretty pennies on healthy foods. It’s also easy to think that the cheapest foods are junk food, especially when it comes to affordable food that tastes good.
It’s time to break past the assumptions and break down the stereotypes to show you how to stock up on snacks that won’t break your financial or nutritional bank. Here are some affordable, nutritious snacks that don’t skimp on flavor and still go the distance in leaving you satisfied.
1. Roasted Chickpeas
For just one cup of chickpeas, you can get a phenomenal 50 grams of protein for a low count of calories. Roast some chickpeas, add your favorite blend of spices, and keep some on hand for very easy snacking. Or, for something a little extra special, toss the croutons aside and pair these roasted chickpeas with some fresh greens for a quick, easy, and filling salad.
2. Almonds
A handful of almonds can really go a long way. Not only are they relatively cheap for nuts, but they’re also nutritionally dense, so you can really load up on protein alongside vitamins and minerals like Vitamin E, Vitamin B2, magnesium, phosphorus, and potassium while keeping low on calories–as long as you keep your almond count under two dozen.
3. Apple Wedges and Peanut Butter
When your sweet tooth calls, ditch the candy and grab an apple instead. For something a little more filling, grab some peanut butter and spread a little on some apple slices or wedges. As long as you don’t go overboard with the peanut butter, you can get a big helping of fiber and a creamy serving of protein while keeping your overall calorie count surprisingly low.
4. Yogurt With Fresh or Dried Fruit
For another sweet treat, try some yogurt with fruit. Grab some low-fat regular yogurt and pair it with dried fruit for something light and refreshing. Or, for a snack that feels heartier and richer, try a low-fat Greek yogurt with fresh berries and/or banana slices to get your serving of fruit alongside a big kick of protein and calcium.
5. Low-fat Cheese With Whole Grain Crackers
For something cheesy, go for some low-fat cheese. You can likely find hard blocks of low-fat cheese and packages of pre-cut servings of soft, spreadable low-fat cheese on sale at your grocery store. Pair the cheese with whole-grain crackers to feel like you’re indulging in something special without overdoing it on calories, fat, or carbohydrates.
6. Cottage Cheese
Keeping things cheesy, we can’t ignore the edible world wonder that’s cottage cheese. With about 25 grams of protein per serving and nutrients that can help with blood sugar and bone health, you get a lot of nutritional value for a small handful of calories. Pair your cottage cheese with fruit and low/zero-calorie sweetener for something tastier and even more nutritious.
7. String Cheese
Not really in the mood for cottage cheese, but also don’t feel like cutting a big block of cheese or dealing with a creamy, soft cheese? Try string cheese. You can relive the best days of your childhood while getting about 80 calories and eight grams of protein per string.
8. Baked Tortilla Chips With Salsa
If you have spare tortillas in the fridge, don’t throw them out. Instead, slice them up and pop them in the oven or air fryer for homemade tortilla chips. Pair about a dozen chips with a generous serving of salsa for a spicy and satisfying snack that also helps you load up on fruit and veggies. Even better, salsa can help you stabilize blood sugar, burn fat, and protect your heart.
9. Hummus and Veggies
This is another tasty way to get that extra serving of veggies you need. The hummus will load you up on chickpeas with a smooth, creamy texture. Cut up celery, carrots, or peppers and scoop some hummus for a zesty, guilt-free snack. Even when you’re out and about, you can find pre-packaged hummus and veggie to-go packs to snack on while on the go.
10. Edamame
It’s so simple, yet so good. Edamame is a whole, immature, unprocessed soybean jam-packed with protein and bare-bones on calories. Most grocery stores now sell frozen edamame, making it easy to heat up for some protein without getting into nutritional or budgetary trouble.
11. Celery Sticks
While celery may not taste great on its own, you can get creative with your pairings and keep your calorie count low and your nutritional value high. For a creamy hit of protein, pair celery sticks with peanut butter. For something spicier and extra heart-healthy, try celery sticks with salsa.
12. Whole-grain Cereal With Low-calorie Milk
Cereal doesn’t have to just be for breakfast anymore. Really, if you want something crunchy and sweet, you can save money and your stomach by passing on the candy bars and filling a mug or small bowl with some whole-grain cereal. Pair it with skim milk or a good low-calorie plant-based milk for a fast and easy snack that’s also good for you.
13. Oatmeal
Here’s another traditional breakfast food that also works great as an anytime snack. At home, feel free to pour yourself a cup, heat it up, and enjoy a hearty, satisfying treat that’s high in protein and low in calories. Most grocery and convenience stores carry oatmeal to-go cups, making it even easier to snack wherever you are.
14. Kefir
When you want a more liquid snack, kefir is a great go-to option. Not only does it help keep your digestive system in tip-top shape, but it’s also quite high in protein at 10 grams per cup. While standard kefir may not have the most appetizing flavor for everyone, most stores now stock more flavorful kefir products that make it go down much easier.
15. Smoothies
Now, this can be tricky. Unlike kefir, it can be way too easy to turn what’s supposed to be a nutritious treat into deceptively “green” junk food by overdoing the sugar and not-so-healthy additives. But as long as you keep it simple, smoothies can still be good for you. Instead of going wild on syrups and “flavor enhancers,” try sticking to fruits and veggies as much as possible to maximize your nutritional value.
16. Sardines
Yes, really, sardines are good for you. In fact, sardines are fully loaded with protein, calcium, iron, Omega-3 fatty acids, and Vitamin D. Plus, they can help with blood vessel function, heart health, brain health, and bone health. And if you can find fresh sardines on sale or a low-sodium packaged option, you can even temper their one big downside: high sodium.
17. Hard-boiled Eggs
Eggs are a true nutritional powerhouse. For a low amount of calories, you get a lot of protein, Vitamin A, all the B Vitamins, zinc, and calcium. Hard-boiling your eggs can help you keep the calorie and fat counts as low as possible, and you get a hearty snack that’s perfect with sliced tomatoes or a rich topping for your salad.
18. Whole-grain Protein Bars
Sometimes, you just want a candy bar. Unfortunately, these days, some “protein bars” are basically candy bars with added protein. If you really want a bar to munch on, opt for a whole-grain bar that delivers plenty of the protein you need without the extra sugar, carbs, and junk that you’re better off going without.
19. Popcorn
Popcorn is cheap and low in calories. Believe it or not, popcorn can also be a good source of fiber. As with other healthy foods, you can run into trouble with popcorn by going overboard on the butter, chocolate, high-fat cheese, and other additives. For a much healthier alternative, try nutritional yeast (or “nooch”) for a surprisingly cheesy flavor that comes with a good kick of protein.
20. Seaweed (Nori)
Dried seaweed (nori) is commonly eaten across East Asia, and it’s increasingly becoming available in North America. Nori is very low in calories, yet it has plenty of valuable vitamins and minerals, including iron, riboflavin, thiamin, zinc, and iodine. You can snack it on its own or use it as a seasoning.
21. Jerky
For something meatier, you can’t go wrong with jerky. Again, watch out for “tasty” additives like sugar and sodium that can turn this healthy food into junk food. But as long as you keep it simple with your jerky—whether it’s beef, chicken, turkey, or another meat—you can have a whole lot of protein for a tiny amount of calories.