Cheap high protein foods are hiding in plain sight. Everyone defaults to chicken breast, but if you're eating it 5 nights a week, you're probably bored, and you might be overpaying too!
These 9 picks are affordable, easy to find, and simple to cook. Mix a few into your week and you'll hit your protein goal without blowing your grocery budget.
Eggs, lentils, beans, canned tuna, milk, peanut butter, cottage cheese, protein ice cream, Greek yogurt, and edamame are all cheap, high-protein options.
Many of these give you 15 to 25 grams of protein per serving.
Plant proteins like lentils, beans, and edamame also bring fiber, which helps you stay full.
Buying store brands, big tubs, and dried or frozen versions saves the most.
Even dessert can be a budget protein source. Protein ice cream runs under $5 a pint when you buy in bulk.
Protein amounts below are approximate and vary by brand and serving size.
Because variety keeps you consistent, and consistency is what actually gets you to your protein goal. Chicken breast is a solid choice, but eating the same thing every day gets old fast, and old habits are the ones you quit.
A lot of these alternatives also cost less per gram of protein, and some add fiber, calcium, or healthy fats that chicken breast doesn’t. If you’re not sure how much protein you need in the first place, start there.
| Column 1 | Column 2 | Column 3 |
|---|---|---|
| Eggs | 2 large eggs | About 12g |
| Lentils (cooked) | 1 cup | About 18g |
| Canned tuna | 1 can, drained | About 20 to 25g |
| Black beans (cooked) | 1 cup | About 15g |
| Peanut butter | 2 Tbsp | About 7 to 8g |
| Milk | 1 cup | About 8g |
| Cottage cheese | 1/2 cup | About 12 to 14g |
| Protein ice cream | 1 pint | About 23g |
| Plain Greek yogurt | 3/4 cup | About 15 to 18g |
| Edamame (shelled) | 1 cup | About 17 to 18g |
Eggs are the original budget protein. They’re cheap, versatile, and cook in minutes. Scramble them for breakfast, hard-boil a batch for snacks, or toss a fried egg on rice and veggies for a fast dinner.
Budget tip: buy the biggest carton you’ll use before the date. Bigger packs usually cost less per egg.
Lentils might be the best deal in the whole store. A bag of dried lentils costs very little, cooks in about 20 minutes without soaking, and gives you protein plus a solid dose of fiber.
Try it: lentil soup, lentil tacos, or stirred into pasta sauce to stretch it further.
Canned tuna is shelf-stable, ready to eat, and packed with protein. Mix it with Greek yogurt instead of mayo for a protein-boosted tuna salad, or toss it with pasta and lemon.
Budget tip: stock up when it goes on sale. It lasts for ages in the pantry. Canned sardines and salmon are great swaps too.
Black beans, pinto beans, chickpeas, and kidney beans are all cheap, filling, and high in protein and fiber. Canned is convenient. Dried is even cheaper if you cook a big batch and freeze it.
Try it: burrito bowls, bean chili, or roasted chickpeas as a crunchy snack.
Peanut butter isn’t the highest in protein per calorie, but it’s cheap, lasts forever, and makes everything more satisfying. Spread it on toast, stir it into oatmeal, or pair it with apple slices.
Budget tip: go for the big jar and the simple ingredient list (just peanuts and salt).
A glass of milk gives you about 8 grams of protein for very little money, and it’s the easiest protein to add to things you already eat: oatmeal, coffee, smoothies, and cereal. Ultra-filtered milk bumps you to about 13g per cup if you want more.
Curious which milk works best for frozen desserts? Here’s our guide to the best milk for Ninja Creami.
Cottage cheese has made a huge comeback, and for good reason. It’s high in protein, budget-friendly in big tubs, and works sweet or savory. Top it with fruit and honey, or with tomatoes, pepper, and everything bagel seasoning.
It’s also one of the best bedtime protein snacks if you like something small before bed.
Most people don’t think of dessert as a protein source, but the right protein ice cream gives you more protein per serving than most of the snacks on this list.
A pint made with a high-protein ice cream mix and milk comes out to about 23g of protein and 0g added sugar for around $4 a pint when you buy 2 or more bags. That’s cheaper than a lot of protein bars, and you actually look forward to eating it.
Budget tip: one bag makes multiple pints. Buying 2+ bags drops the per-pint cost even further.
Plain Greek yogurt has roughly twice the protein of regular yogurt. Buy the big tub instead of single cups, which cost a lot more per serving, and add your own fruit or a drizzle of honey.
Try it: as a sour cream swap, in smoothies, or mixed with tuna or chicken for a lighter salad.
Frozen edamame is one of the most underrated cheap high protein foods. It’s affordable, keeps in the freezer for months, and cooks in a few minutes. Add salt and you’ve got a snack, or toss it into stir-fries and grain bowls.
Honorable mentions: chicken thighs and drumsticks (cheaper than breast), tofu, canned chicken, and canned sardines.
They count, especially when you eat a variety. Animal proteins like eggs, milk, and tuna contain all the essential amino acids your body needs. Most plant proteins are a little lower in one or two, but eating different sources over the day fills in the gaps.
Classic combos like rice and beans or lentils with bread work great. And plant proteins bring fiber, which helps you feel full longer. If your snacks never seem to last, here’s why your snacks don’t keep you full.
| Meal | Idea |
|---|---|
| Breakfast | Eggs scrambled with black beans and salsa, or Greek yogurt with peanut butter and banana |
| Lunch | Tuna salad made with Greek yogurt, or a big bowl of lentil soup |
| Snack | Cottage cheese with fruit, or a cup of salted edamame |
| Dinner | Bean and egg fried rice, or lentil pasta sauce over spaghetti |
| Dessert | A protein ice cream made with milk, or Greek yogurt with cocoa and berries |
For more sweet ideas, here are some high-protein dessert ideas that taste like a cheat meal. And for the full strategy on eating high protein on a budget, including how to compare prices at the store, check out our complete guide.
About $4 per pint when you buy 2+ bags. Just add milk. Real ice cream with 23g of protein and no added sugar.
Try CRUSHS Today →Some of the cheapest high protein foods are dried lentils, beans, eggs, milk, peanut butter, canned tuna, cottage cheese, plain Greek yogurt in large tubs, and frozen edamame. Prices vary by store, so compare cost per gram of protein where you shop.
Great alternatives include eggs, canned tuna or salmon, lentils, beans, Greek yogurt, cottage cheese, tofu, edamame, and cheaper cuts of chicken like thighs and drumsticks.
Hard-boiled eggs, cottage cheese with fruit, Greek yogurt, salted edamame, roasted chickpeas, and peanut butter with apple slices are all affordable high-protein snacks.
Yes. Cooked lentils have about 18 grams of protein per cup, and most beans have around 15 grams. They’re also high in fiber, which helps you stay full, and they’re among the cheapest protein sources available.
