15 Cheap Protein Sources You Should Know About

Finding affordable protein sources doesn’t have to be a challenge. Here are 15 options that are not only budget-friendly but also packed with nutrients to fuel your body. Enjoy exploring these diverse protein sources from beans to dairy, perfect for any meal.

1. Eggs

Eggs are a versatile and cost-effective source of protein. They can be boiled, scrambled, or poached, making them a staple in many diets. Rich in essential amino acids, eggs provide about 6 grams of protein each.

Not only are they a breakfast favorite, but eggs can also be incorporated into salads and sandwiches. Their affordability makes them accessible to everyone. Plus, they’re rich in vitamins like B12 and D, contributing to overall health. Whether you’re a student or a busy professional, eggs are an easy way to enhance your meals.

2. Lentils

Lentils are a plant-based protein powerhouse, offering around 9 grams of protein per half-cup serving. These legumes are not only cheap but also packed with fiber, iron, and folate.

Lentils cook quickly and can be used in soups, stews, or salads. Their earthy flavor complements a variety of dishes, making them a versatile ingredient. For those on a budget, lentils provide a nutritious and filling option that’s easy to prepare. They’re an excellent choice for anyone looking to increase their protein intake without breaking the bank.

3. Peanut Butter

Peanut butter is a favorite among athletes and budget-conscious individuals alike. It’s a delicious and affordable way to boost protein, with about 8 grams per two-tablespoon serving.

Spread it on toast, add it to smoothies, or enjoy it straight from the jar. Its creamy texture and rich flavor make it a satisfying choice. Packed with healthy fats, peanut butter also provides a source of energy and satiety. When purchasing, look for varieties with minimal added sugars and oils to keep it healthy and nutritious.

4. Canned Tuna

Canned tuna is a convenient and affordable protein source, offering about 20 grams per 3-ounce serving. It’s perfect for quick meals and a staple in many pantries.

Enjoy it in salads, sandwiches, or pasta dishes for a protein boost. Tuna is also rich in omega-3 fatty acids, which are beneficial for heart health. When buying, opt for tuna packed in water to reduce calorie intake. This protein-packed fish is ideal for those looking to eat healthy on a budget.

5. Chickpeas

Chickpeas, also known as garbanzo beans, offer around 7 grams of protein per half-cup serving. These legumes are both nutritious and affordable.

Use chickpeas in salads, curries, or make homemade hummus for a protein-packed snack. They’re also high in fiber and essential minerals like iron and magnesium. Chickpeas provide a hearty texture and can be roasted for a crunchy treat. Whether canned or dried, they are a versatile and economic choice for any diet.

6. Greek Yogurt

Greek yogurt is a creamy, delicious, and protein-rich option, with about 10 grams per 100-gram serving. It’s thicker than regular yogurt, making it a satisfying snack.

Enjoy it plain, or add fruits and nuts for extra flavor. Greek yogurt is also a great source of calcium and probiotics, promoting gut health. When grocery shopping, choose plain, unsweetened options to keep sugar intake in check. It’s an excellent choice for breakfast or a post-workout snack, providing nourishment and energy.

7. Black Beans

Black beans are a nutritious and budget-friendly protein source, offering about 8 grams per half-cup serving. They are a staple in many cuisines and can enhance a variety of dishes.

Use them in soups, burritos, or salads. Black beans are high in fiber, which aids digestion and keeps you full longer. They’re also a good source of iron and antioxidants. Whether cooked from dry or canned, black beans are an economical way to increase protein intake. Enjoy their rich, earthy flavor in your favorite meals.

8. Quinoa

Quinoa is a unique plant-based protein source, providing about 8 grams per cup. It’s a complete protein, containing all nine essential amino acids.

Quinoa’s nutty flavor and fluffy texture make it a delightful addition to salads, stir-fries, or as a side dish. It also offers fiber, iron, and magnesium, supporting overall health. Although slightly more expensive than some grains, a little goes a long way. For those seeking to diversify their protein sources, quinoa is a nutritious and versatile option.

9. Tofu

Tofu is an excellent plant-based protein, offering about 8 grams per 3-ounce serving. Made from soybeans, it’s a staple in vegetarian and vegan diets.

Tofu’s mild flavor absorbs spices and sauces well, making it versatile for various dishes. Enjoy it grilled, stir-fried, or in soups. It’s also rich in calcium and iron, contributing to bone and blood health. Budget-friendly and nutritious, tofu is ideal for those seeking to reduce meat consumption. Its adaptability allows for creative and satisfying meals.

10. Edamame

Edamame, young soybeans, are packed with protein, offering about 11 grams per half-cup serving. These green pods are not only nutritious but also tasty.

Enjoy them steamed with a sprinkle of sea salt or added to salads and stir-fries. Edamame is also a good source of fiber and essential vitamins and minerals. Whether fresh or frozen, they make a healthy and fun snack. For those looking for a protein boost, edamame is an excellent choice, combining flavor with nourishment.

11. Cottage Cheese

Cottage cheese is a high-protein dairy product, offering about 14 grams per half-cup serving. Its creamy texture makes it a satisfying choice for snacks or meals.

Pair it with fruits or use it in cooking and baking for added protein. Cottage cheese is also rich in calcium and B vitamins, supporting bone health and energy production. Look for low-fat versions to keep it light and nutritious. Whether you’re an athlete or just looking for a tasty treat, cottage cheese delivers protein and flavor.

12. Milk

Milk is a classic and affordable source of protein, providing about 8 grams per cup. It’s a staple in many diets, suitable for drinking or cooking.

Enjoy it with cereals, in smoothies, or as a refreshing beverage. Milk is also rich in calcium and vitamin D, supporting bone health. For those with lactose intolerance, lactose-free options are available. Whether you’re a growing child or a busy adult, milk offers a convenient protein boost. Its versatility makes it a kitchen essential.

13. Oats

Oats are a nutritious and inexpensive protein source, offering about 6 grams per half-cup serving. They are a versatile grain that can be enjoyed in various forms.

Cook them as porridge, add them to smoothies, or bake them into cookies. Oats are also high in fiber, aiding digestion and promoting satiety. Their mild flavor allows for creative pairings with fruits and nuts. For those looking to start their day with energy, oats provide a wholesome and satisfying breakfast option.

14. Sunflower Seeds

Sunflower seeds are a crunchy, protein-rich snack, offering about 6 grams per ounce. They are an affordable and tasty way to boost protein intake.

Enjoy them on their own, in trail mixes, or sprinkled over salads. Sunflower seeds are also rich in healthy fats, vitamin E, and minerals like magnesium. This makes them not only a snack but a nutritious addition to any diet. For those seeking a portable and satisfying protein source, sunflower seeds are a perfect choice.

15. Broccoli

Broccoli offers a surprising amount of protein for a vegetable, with about 2.5 grams per cup. It’s a nutritious and affordable addition to any meal.

Enjoy it steamed, roasted, or in stir-fries. Broccoli is also rich in vitamins C and K, supporting immune and bone health. Its mild, slightly bitter flavor pairs well with a variety of dishes. For those looking to increase their vegetable intake while getting some protein, broccoli is an excellent option. Versatile and tasty, it’s a must-have in any kitchen.