Low‑Cost Proteins That Won’t Ruin Your Budget

Eating enough protein is essential for staying full, building muscle, supporting energy levels, and maintaining overall health. But for anyone on a budget, getting enough protein without overspending can feel like a challenge. Fortunately, there are plenty of affordable protein options beyond pricey steaks or fancy powders.

Whether you're feeding a family, meal prepping for the week, or just trying to eat more balanced meals, there are low-cost, high-value protein sources available at almost every grocery store. Here's a detailed guide to budget-friendly protein staples — animal-based, plant-based, and everything in between.

Why Protein Matters on a Budget

Protein-rich foods help keep you satisfied for longer, which means fewer snacks, fewer impulse meals, and less grocery waste. Focusing on filling protein can actually reduce your overall food spending over time, especially when paired with bulk grains and in-season produce.

When shopping for protein on a budget, think in terms of cost per gram of protein — not just the sticker price. A dozen eggs might cost more up front than a pack of ramen, but the nutritional value and staying power make them a much better deal.

Budget-Friendly Animal-Based Proteins

1. Eggs

Eggs are one of the most cost-effective, versatile, and nutrient-dense protein sources. One large egg has about 6 grams of protein and costs roughly 15–25 cents depending on the region.

How to use them:

• Scrambled for breakfast
• Boiled and added to salads
• Fried into rice dishes
• Baked into casseroles or frittatas

2. Canned Tuna or Salmon

Canned fish is shelf-stable, protein-rich, and ideal for quick meals. One can of tuna has around 20–25 grams of protein and costs under $1 in many stores.

Ways to use it:

• Tuna salad sandwiches or lettuce wraps
• Mixed with pasta and veggies for a cold pasta salad
• Added to rice bowls or casseroles

Look for tuna packed in water for lower fat and calories, or in oil for more richness.

3. Chicken Thighs or Drumsticks

Bone-in, skin-on chicken parts are often far cheaper per pound than boneless breasts and just as flavorful. Thighs and drumsticks usually range from $1 to $1.50 per pound on sale.

Use them in:

• Sheet pan dinners with vegetables
• Slow cooker stews
• Oven-baked BBQ or teriyaki dishes

Buy in bulk and freeze portions for later use.

4. Ground Turkey or Chicken

These lean ground meats are often less expensive than beef and still provide excellent protein content. One pound typically contains around 90 grams of protein.

Budget-friendly uses:

• Meatballs
• Tacos
• Stuffed peppers
• Pasta sauces

Stretch them further by mixing with beans or grated vegetables.

5. Whole Chickens

Buying a whole chicken and roasting it at home can give you meat for multiple meals, plus bones for homemade broth. Many stores sell whole birds for under $1.50 per pound.

Tips:

• Roast the whole chicken and shred the meat
• Use leftovers for sandwiches, soups, and salads
• Simmer the carcass with veggies to make stock

Affordable Plant-Based Proteins

Plant-based options are among the cheapest proteins you can buy, especially in dry or bulk form. They also come with the added benefits of fiber and long shelf life.

6. Dried or Canned Beans

Black beans, lentils, kidney beans, chickpeas — the list goes on. Dried beans can cost as little as $1 per pound and provide around 15 grams of protein per cooked cup.

Ideas:

• Chili or stew
• Bean and rice bowls
• Mashed into veggie burgers
• Added to soups and salads

Canned beans are slightly more expensive but still very affordable and require no prep.

7. Lentils

Lentils cook faster than most beans and don’t require soaking. Red lentils are great for soups and Indian-inspired dishes, while green or brown lentils hold their shape in salads and stews.

Use them in:

• Lentil soup or curry
• Lentil bolognese
• Lentil tacos

One cup of cooked lentils contains about 18 grams of protein.

8. Tofu

Tofu is a soy-based protein that’s highly affordable and extremely versatile. A standard 14-ounce block of firm tofu provides around 35 grams of protein and often costs less than $2.

Common uses:

• Stir-fry with vegetables
• Cubed and baked or air fried
• Scrambled with spices and veggies

Press it to remove moisture for better texture and flavor absorption.

9. Peanut Butter

While not as high in protein per calorie as beans or meat, peanut butter is inexpensive and calorie-dense. Two tablespoons provide 8 grams of protein, and a jar can go a long way in snacks and meals.

Use in:

• Sandwiches with banana or jelly
• Stirred into oatmeal
• Added to smoothies or sauces

Look for store-brand natural peanut butter for the best price per ounce.

10. Textured Vegetable Protein (TVP)

TVP is a dehydrated soy product that rehydrates into a ground-meat-like texture. It’s incredibly affordable, especially in bulk, and packs around 12 grams of protein per 1/4 cup (dry).

Ways to use:

• Taco filling
• Spaghetti sauce
• Mixed into casseroles

It has a long shelf life and absorbs the flavor of whatever it’s cooked with.

Protein-Rich Grains and Extras

Though grains are typically considered carbs, some offer decent protein, especially when paired with legumes.

• Quinoa: 8 grams of protein per cooked cup
• Whole wheat pasta: 7–8 grams per serving
• Oats: 5 grams per 1/2 cup dry
• Chia seeds: 5 grams per tablespoon
• Edamame: 17 grams per cup

Combining grains with beans or tofu creates a complete protein meal and stretches your protein sources even further.

Shopping Tips for Maximizing Protein on a Budget

• Buy in bulk when prices are low, especially on dried beans, rice, or meats you can freeze
• Shop markdowns or manager’s specials in the meat aisle
• Try store brands or generics — often the same quality at lower prices
• Visit ethnic grocery stores for great deals on lentils, tofu, and grains
• Use price-per-ounce labels to compare items and avoid being misled by packaging