Who says eating healthy has to be a burden on your bank account? If your grocery bill has been challenging your sanity, it’s time to discover the cheapest protein sources that still pack a serious punch.
Our list of budget-friendly high protein foods will prove that you can stay strong without making your wallet weak. We have rounded up the best cheap sources of protein that will provide you with top nutrition for minimal money!
Lentils
It’s amazing just how much is packed into such tiny morsels. Not only do lentils contain a healthy dose of protein (18g per one cup, cooked), but they also contain antioxidants. These antioxidants, specifically polyphenols, can help to reduce cholesterol and blood pressure. They are also a good source of B vitamins, potassium, magnesium and iron.
These heart-healthy legumes are low in calories and fat, and high in fiber. This makes them great for weight management and/or weight loss. The combination of being high in protein and fiber is perfect for creating satiety, keeping you feeling full longer.
Lentils make our cheapest protein sources list due to their consistent low cost. The dried versions have a long shelf life so when on sale, buying in bulk is a great idea! Use in soups, stews, sauces or salads.
Chickpeas
Not only are chickpeas packed with protein, 15g per one cup, cooked, but they are also rich in fiber. This combination will, of course, keep you feeling full longer. So, they are not only great for managing weight, but also for the digestive system.
Some nice added bonuses with chickpeas are that they are a great source of manganese, B vitamins, iron and magnesium.
Chickpeas can be bought in canned or dried form at an inexpensive price tag. They are great in vegetarian or vegan diets and can be added to salads, soups, casseroles or as the main ingredient in a hummus dip. (I personally love them roasted and added to salads, yum!)
Canned Salmon
We just had to add canned salmon to our cheapest protein sources list, as it is always inexpensive to buy. It is also rich in protein at 20g per three ounces.
Other benefits of this protein-packed fish are its omega-3 content, vitamin D, calcium, B vitamins and antioxidants. Omega-3s themselves have been shown to reduce inflammation as well as being heart healthy and promoting good brain health.
Canned salmon is lower in calories, which makes it perfect for weight loss. It is quite versatile too. You can make it into patties, or use it in salads, soup/chowders, casseroles, pastas, dips, etc.
Tofu
This plant-based protein is made from soybeans, making it a great healthy option while being easy on your wallet. Tofu contains approximately 20g of protein per one cup and is low in calories. This makes it quite perfect for managing or losing weight (if that’s what you’re going for, that is!).
Tofu also contains a good dose of calcium, manganese, iron, copper, magnesium and Vitamin A. It also contains isoflavones, which is a type of flavonoid that can be beneficial to heart health and may help lower the risk of cancer.
The protein in tofu helps to build muscle in your body while the calcium strengthens your bones. Tofu is often found in vegetarian or vegan diets, but really is just a win-win for anyone consuming it! You can bake it, grill it, air-fry it and use it in salads, scrambles, wraps or smoothies.
Eggs
Being a high-quality protein, eggs make our list of cheapest protein sources as they are generally budget-friendly as well. While several of the foods in this list are higher in protein than eggs (6g per one boiled egg), they are fantastic to eat because they contain all nine essential amino acids. These amino acids are what builds and repairs muscle tissue.
Eggs are low in calories, while containing good amounts of vitamins A, B12, D and E, iron, choline and folate.
If you enjoy eggs, then you know how versatile they are. They can be cooked many different ways, but can also be used in wraps, scrambles, salads, stir-fries, quiches, frittatas, casseroles or just hard-boiled as a snack! (I often prep a few hard-boiled eggs at the beginning of the week to have as a protein with fruit for an easy, healthy snack.)
Black Beans
Being low in cost and high in both protein and fiber, black beans are a great staple to have in your pantry! With the combination of the high protein and fiber amounts, 15g protein and 15g fiber per one cup, they will keep you feeling full for quite some time.
Black beans are also low in calories and fat, so they are simply perfect for weight loss/management. They have several other health benefits including being loaded with antioxidants, great for gut health, heart health and fighting inflammation.
These healthy little morsels are great in salads, tacos, chili, soups, quesadillas, dips, burgers and even desserts!
Cottage Cheese
Okay, okay, some of you might not like this option, but we had to include it in our cheapest protein sources list. This is due to its fairly low cost and protein content. I buy the 1% cottage cheese which has 110 calories and 17g protein per half cup.
The high protein content in cottage cheese is not only great for weight management, but it also helps with keeping your blood sugar in check, bone health and muscle growth. One downside to cottage cheese though, is that it can be higher in sodium. It’s best to buy a low sodium version if you need to keep your salt intake down.
Add cottage cheese into smoothies, sauces, dips, on toast (with avocado to really fill you!), pancakes, scrambled eggs, baking, etc.
Greek Yogurt
On average, plain Greek yogurt is 17g protein per 3/4 cup serving. With it’s low price tag, and many times brands being on sale, it’s easy on the wallet too.
Plain Greek yogurt is also low in calories, fat and sugar, so it is ideal for weight loss. It is also high in calcium, which is, of course, great for bone health. Greek yogurt also contains vitamins A, B12, potassium and some brands include probiotics, which is great for good gut health.
Of course, you can eat Greek yogurt all on its own, or you can add fruit, nuts, granola, honey, or whatever floats your boat, really. You can also use plain Greek yogurt in smoothies, homemade dressings, dips, sauces, as a topping, in baking or as a substitute for sour cream or mayonnaise.
Edamame
We added edamame, also known as soybeans, to our cheapest protein sources list as they have 18g protein per one cup, cooked. You can buy them inexpensively, either fresh or frozen.
Also being high in fiber and low in calories, edamame is perfect for weight management. A few of the many health benefits are that they contain vitamin C, folate, iron, calcium and potassium. They also help support good skin and heart health and may reduce risk of certain cancers.
Edamame can be used in soups, stir-fries, stews, salads, casseroles or on their own.
Peanut Butter
Although, peanut butter isn’t insanely high in protein, we just had to add it because…well…yum? Okay, not all of us like peanut butter, but for those who do, we added this one for you! For 2 tablespoons of this spread, it’s 8g of protein.
Peanut butter is higher in calories, so watching portions and eating in moderation are key for a healthy diet. You also want to choose a natural peanut butter for best health, as these generally only contain peanuts without any added “bad” ingredients. It is high in fats but most of those are healthy fats.
Using peanut butter can be as simple as spreading it on a piece of toast or crackers, or you can pair it with apples, bananas or celery sticks. It can also be used in smoothies, oatmeal, sauces or baking.
Summary
All of the foods on our cheapest protein sources list pack a solid protein punch without wrecking your budget—win-win. These options are not only affordable, but also incredibly helpful for weight management and weight loss, since protein helps keep you full, supports lean muscle, and curbs those random snack cravings.
Because they’re versatile, easy to cook, and wallet-friendly, these protein picks make perfect everyday staples to keep stocked in your kitchen. Having them on hand makes throwing together balanced meals way easier (even on busy days). So go ahead—add them to your cart, fill up that pantry, and let your grocery bill breathe a little easier.
