Cheap Snacks: Fueling Your Body Not Emptying Your Wallet
Let’s talk about cheap snacks that will fuel your body without emptying your wallet.
Not the perfectly plated Pinterest kind, but the real-life, grab-it-and-go-before-someone-asks-you-for-something-else kind. Snacks that are cheap, easy, and actually help you feel like a human again — not just a snack machine for everyone else.
If you’re a single mom, a divorced woman building a new life, or just someone watching your grocery budget like a hawk, you’re in the right place. Let’s break down how to snack smart, fuel your body, and stay within budget — without sacrificing flavor or nutrition.
Snacks Matter (Especially For Us)
Although snacks are often thought of as “just fillers,” they’re actually a powerful part of your day — especially when you’re juggling co-parenting schedules, working long hours, or simply trying to keep your energy up without downing another iced coffee and granola bar combo.
As a registered dietitian and single mom, I know firsthand how much snacks can:
- Stabilize blood sugar (goodbye hangry!)
- Prevent overeating at meals
- Keep energy up during long afternoons
- Support a healthy metabolism
- Help us model balanced eating for our kids
But what doesn’t help? Spending $7 on a protein bar that tastes like cardboard or thinking we have to make everything from scratch to be healthy.
So let’s get real — here are my top cheap snacks that are satisfying, nutritious, and totally doable.
The “$1 or Less” Snack Staples
These are pantry or fridge staples you can build a bunch of snacks around — and they cost $1 or less per serving (and usually way less if you buy in bulk or catch a sale):
1. Popcorn
Air-popped popcorn is high in fiber, low in cost, and totally customizable. Drizzle with olive oil and sea salt, or go sweet with cinnamon and a sprinkle of sugar. Buy kernels in bulk and pop them yourself — it’s cheaper than microwave bags.
2. Bananas with Peanut Butter
The OG of cheap snacks. Slice it, dip it, or freeze to make a sweet chocolate, peanut butter and banana bark. This combo gives you fiber, potassium, and healthy fat not to mention is very satisfying and filling
3. Roasted Chickpeas
Also known as garbonzo beans. Just grab a can and rinse and drain for 2 minutes under cold water to remove up to 40% of the sodium. Spread evenly on a baking sheet, season with olive oil and your favorite savory spices, bake on 425 for 20 minutes and you have a crunchy, protein packed snack to take on the go.
4. Homemade Trail Mix
Grab what you’ve got — maybe some cereal, pretzels, raisins, nuts, seeds, or chocolate chips. Mix it up and store it in snack bags for grab-and-go energy.
5. Yogurt + Fruit or Granola
Plain yogurt (dairy or plant-based) can be jazzed up with frozen berries, honey, or a little granola. Buy the larger tubs instead of individual cups to save money.
Store-Bought Cheap Snacks
Don’t let anyone shame you for choosing convenience — because sometimes that’s the difference between eating something and skipping a meal entirely. Here are some of my go-to cheap(ish) pre-packaged snacks:
- String Cheese or Cheese Cubes – Great protein and fat source
- Individual Hummus or Guacamole Packs – pair with carrots, pretzels, tortilla chips or cucumbers
- Tuna and Salmon Packets – Mix with mustard or Greek yogurt for a high-protein snack
- Whole Grain Crackers – Look for store brands with minimal ingredients
- Applesauce Pouches or Fruit Cups Packed in Water – Shelf-stable, kid-friendly, and mom-approved
- Frozen Edamame – Steam and sprinkle with sea salt for a filling plant-based protein snack
5 Cheap Snacks That Actually Satisfy
Always pair a carb + protein/fat to keep you full longer and avoid blood sugar crashes.
Apple + Cheese
Sweet + salty = always a win. Slice an apple and pair it with a cheese stick or a slice of cheddar.
Veggies + Peanut Butter
Dip baby carrots or celery in peanut butter or sunflower seed butter. Add raisins for old-school “ants on a log.”
Whole Wheat Tortilla + Tuna
Add tuna, a little mustard or Greek yogurt and some pickles, roll it up and enjoy a fast protein and quality carb snack wrap. Another great option if you are open to it is canned salmon. Just as delicious as tuna but packed with more nutrients to support your brain and heart.
Oats + Peanut Butter
Simple, no bake protein balls are snacks you can enjoy all week. Just combine oats, peanut butter, chocolate chips, flax seeds, chia seeds and honey, for a no fuss snack recipe. Roll into bite size balls, store in the fridge for up to 7 days.
Greek Yogurt + Frozen Berries
Fruit smoothies are a simple and easy snack that can be prepped ahead of time or made last minute. Use frozen berries to save money and reduce waste — combine greek yogurt, frozen berries and a few ice cubes, blend and enjoy a refreshing and filling snack.
Cheap Snacks Don’t Mean Less Healthy
Let’s bust a myth right now: You don’t have to shop at fancy stores or buy name-brand “healthy” snacks to eat well.
The truth: Some of the most nourishing, budget-friendly foods are sitting on the bottom shelf or store-brand section of your local grocery store. Think:
- Store-brand oats
- Dried beans or lentils (super cheap protein!)
- Frozen fruits and veggies
- Canned tuna or salmon
Remember you’re not “doing it wrong” if you’re skipping the $14 smoothie powders or protein bars. You’re just being smart with your money — and that’s something to be proud of.
Divorced Dietitian Real Talk: It’s OK to Keep It Simple
If you’re in a season of starting over — whether financially, emotionally, or logistically — let snack time be a place where you show yourself grace, not guilt.
You don’t have to feed yourself perfectly to feed yourself well. You just have to keep showing up.
You’re allowed to buy the store-brand granola bars. You’re allowed to eat peanut butter on toast three days in a row. You’re allowed to skip the guilt and do what works.
Because feeding yourself is a form of self-care — and even a $0.50 snack can be a step toward rebuilding your health and your strength.