17 Cheap and Lazy High-Protein Snacks
Snacking gets a bad rap, but it can be a great way to fuel your body between meals and keep your energy levels up. The key is to choose snacks that are high in protein, which will help you stay full and satisfied. These 17 cheap and lazy high-protein snack recipes are perfect for a quick pick-me-up, a post-workout refuel, or a healthy bite to eat on the go.
The Recipes
1. The Easiest Snack Ever: Hard-Boiled Eggs
It doesn’t get much easier than this. Hard-boiled eggs are a portable, affordable, and perfectly portioned protein snack.
- Ingredients: Eggs.
- Instructions: Boil a batch of eggs at the beginning of the week and keep them in the fridge for a quick and easy snack.
- Estimated Protein: 6g per egg
- Laziness Rating: 5/5 (Extremely Lazy)
2. The Creamy Dream: Greek Yogurt
Greek yogurt is a protein powerhouse. Choose plain, unsweetened yogurt and add your own toppings to control the sugar content.
- Ingredients: 1 single-serving container of plain Greek yogurt.
- Instructions: Open and eat. For extra flavor and crunch, top with a handful of berries and nuts.
- Estimated Protein: 15-20g
- Laziness Rating: 5/5 (Extremely Lazy)
3. The Underrated Gem: Cottage Cheese
Cottage cheese is another excellent source of protein. It’s delicious on its own or with a variety of sweet or savory toppings.
- Ingredients: 1/2 cup of cottage cheese.
- Instructions: Top with fruit, nuts, or everything bagel seasoning.
- Estimated Protein: 12-15g
- Laziness Rating: 5/5 (Extremely Lazy)
4. The Grab-and-Go: String Cheese
Don’t underestimate the power of string cheese. It’s a perfectly portioned, portable, and surprisingly good source of protein.
- Ingredients: 1 stick of string cheese.
- Instructions: Unwrap and enjoy.
- Estimated Protein: 6-8g
- Laziness Rating: 5/5 (Extremely Lazy)
5. The Roll-Up: Turkey and Cheese Roll-Ups
A low-carb, high-protein snack that’s ready in seconds.
- Ingredients: 2-3 slices of turkey breast, 1 slice of provolone cheese.
- Instructions: Lay the turkey slices flat, top with the cheese, and roll up.
- Estimated Protein: 15-20g
- Laziness Rating: 5/5 (Extremely Lazy)
6. The Crunchy Craving: Roasted Chickpeas
When you’re craving something crunchy, reach for roasted chickpeas instead of chips. They’re packed with protein and fiber.
- Ingredients: 1 can (15 oz) of chickpeas (rinsed and dried), 1 tbsp olive oil, salt and spices to taste.
- Instructions: Toss the chickpeas with olive oil and spices. Roast at 400°F (200°C) for 20-30 minutes, or until crispy.
- Estimated Protein: 15g per can
- Laziness Rating: 3/5 (Moderately Lazy)
7. The Plant-Powered Pod: Edamame
Edamame is a great plant-based protein source. You can buy it fresh or frozen, in the pod or shelled.
- Ingredients: 1 cup of frozen shelled edamame.
- Instructions: Microwave for 2-3 minutes. Sprinkle with salt.
- Estimated Protein: 17g
- Laziness Rating: 5/5 (Extremely Lazy)
8. The Sweet and Salty: Apple Slices with Peanut Butter
A classic combination that’s both delicious and satisfying.
- Ingredients: 1 apple (sliced), 2 tbsp of peanut butter.
- Instructions: Dip the apple slices in the peanut butter.
- Estimated Protein: 8-10g
- Laziness Rating: 5/5 (Extremely Lazy)
9. The Drinkable Snack: Protein Smoothie
A great way to get a lot of protein in a hurry. The possibilities are endless with smoothies.
- Ingredients: 1 scoop of protein powder, 1 cup of milk, 1/2 banana, a handful of spinach.
- Instructions: Blend all ingredients until smooth.
- Estimated Protein: 25-30g
- Laziness Rating: 4/5 (Very Lazy)
10. The Savory Spread: Hummus with Veggies
Hummus is a delicious and healthy dip that’s a good source of plant-based protein.
- Ingredients: 1/4 cup of hummus, 1 cup of sliced vegetables (carrots, cucumbers, bell peppers).
- Instructions: Dip the vegetables in the hummus.
- Estimated Protein: 5-7g
- Laziness Rating: 5/5 (Extremely Lazy)
11. The On-the-Go Fuel: Beef Jerky
Beef jerky is a great portable protein snack. Look for brands that are low in sugar and sodium.
- Ingredients: 1 serving of beef jerky.
- Instructions: Open and eat.
- Estimated Protein: 10-15g per serving
- Laziness Rating: 5/5 (Extremely Lazy)
12. The DIY Trail Mix: Nuts and Seeds
Create your own custom trail mix with your favorite nuts and seeds. It’s a great way to get a variety of nutrients and a good dose of protein.
- Ingredients: A mix of your favorite nuts and seeds (almonds, walnuts, pumpkin seeds, sunflower seeds).
- Instructions: Combine in a bag or container.
- Estimated Protein: 6-8g per 1/4 cup
- Laziness Rating: 5/5 (Extremely Lazy)
13. The Mini Meal: Tuna Salad
Tuna salad is a classic for a reason. It’s a great source of protein and can be eaten on its own, with crackers, or in a sandwich.
- Ingredients: 1 can (5 oz) of tuna (drained), 2 tbsp of mayonnaise, salt and pepper to taste.
- Instructions: Combine all ingredients in a bowl and mix well.
- Estimated Protein: 25-30g
- Laziness Rating: 5/5 (Extremely Lazy)
14. The Energy Boost: Protein Balls
These no-bake protein balls are a great way to get a quick energy boost. They’re packed with protein, fiber, and healthy fats.
- Ingredients: 1 cup of rolled oats, 1/2 cup of protein powder, 1/2 cup of peanut butter, 1/4 cup of honey or maple syrup.
- Instructions: Combine all ingredients in a bowl and mix well. Roll into balls.
- Estimated Protein: 8-10g per ball
- Laziness Rating: 3/5 (Moderately Lazy)
15. The Muffin Tin Magic: Omelette Muffins
These are like mini omelettes that you can make ahead of time and grab on your way out the door.
- Ingredients: 6 eggs, 1/2 cup of milk, 1 cup of chopped vegetables (spinach, bell peppers, onions), 1/2 cup of shredded cheese.
- Instructions: Whisk together the eggs and milk. Stir in the vegetables and cheese. Pour into a greased muffin tin and bake at 375°F (190°C) for 20-25 minutes.
- Estimated Protein: 8-10g per muffin
- Laziness Rating: 2/5 (A Little Effort – but worth it for the meal prep)
16. The Fancy Eggs: Miso & Sesame Eggs
A simple way to elevate your hard-boiled eggs.
- Ingredients: 2 hard-boiled eggs (peeled and halved), 1 tsp of miso paste, 1 tsp of sesame oil, sesame seeds for garnish.
- Instructions: Mash the egg yolks with the miso paste and sesame oil. Spoon the mixture back into the egg whites. Garnish with sesame seeds.
- Estimated Protein: 12-15g
- Laziness Rating: 4/5 (Very Lazy)
17. The Protein Pot: Tuna Niçoise Protein Pot
A mini version of the classic salad, this protein pot is perfect for a light and healthy snack.
- Ingredients: 1/2 can (2.5 oz) of tuna (drained), 1/4 cup of cooked green beans, 1/4 cup of cherry tomatoes (halved), 1 hard-boiled egg (quartered), 1 tbsp of vinaigrette dressing.
- Instructions: Layer the ingredients in a jar or container.
- Estimated Protein: 20-25g
- Laziness Rating: 4/5 (Very Lazy)
Conclusion
With these 17 cheap and lazy high-protein snack recipes, you’ll never have to reach for an unhealthy snack again. Keep your fridge and pantry stocked with these simple ingredients, and you’ll always have a delicious and satisfying high-protein snack on hand.
