7 Cheapest High Protein Foods
Today, we’re going over the seven cheapest foods that offer the most protein for your money. During my grocery haul at the local Albertson’s market, these seven ingredients cost me $23.27. All seven ingredients combined deliver 670 grams of protein, which works out to roughly 29 grams of protein for every dollar spent. For simple everyday whole foods, that is hard to beat.
What You’re Getting Out of This
- The exact protein-per-dollar breakdown for seven everyday whole foods
- Which pantry staples give you the most protein for the least money
- How to swap rice and pasta for higher-protein alternatives that still taste great
- Practical ways to actually enjoy each food, not just eat them because they are cheap
- The best budget proteins for quick meals and weekly meal prep
Number 7 – Cottage Cheese
One cup of cottage cheese gives you around 24 to 26 grams of protein. You can typically get a 16 oz tub around $3.29 which gives you 21 grams of protein per every $1 spent.
That is already more than regular yogurt, a lot more than most processed snack foods, and even matches a lot of protein bars. The price at the store makes it one of the easiest high-protein buys you can make.
It works in both sweet and savory dishes. Mix some into overnight oats with fruit, or add a little on top of toast for extra protein and a creamy texture. If you do not like the taste or texture, blend it into recipes to get rid of the curds and let the other ingredients take over. I have recipes like Cottage Cheese Chocolate Mousse and Cottage Cheese Protein Cookies on my channel that make the cottage cheese flavor disappear completely.
Greek yogurt is a solid replacement if cottage cheese is not for you. It is very close in protein and price, with cottage cheese usually slightly cheaper. Greek yogurt just has a smoother texture that might work better for you.
Number 6 – Canned Tuna
One small can of tuna has about 23 grams of protein for roughly a dollar. So it’s an easy 23 grams of protein for every dollar spent.
That is solid value for something you can keep on your shelf for months. When you need a quick protein boost without cooking, this is your go-to.
It is low in carbs and high in protein, which is great if you need to move your daily numbers without adding a lot of extra calories. Toss it into a quick salad, mix it into cooked rice or pasta, or turn it into a full meal with some veggies.
If you are not a fan of the strong tuna flavor, there is an easy fix. Add acid like lemon or lime, something creamy like mayo or Greek yogurt, and a bit of sweetness like honey or relish. That combination tones down the fishiness and makes it taste like an actual meal.
Number 5 – Chicken Breast
The key here is to buy a larger pack. A 3-pound family pack of chicken breast might cost around nine to ten bucks, but each 4-ounce portion gives you about 24 to 25 grams of protein. That is right around 300 grams of protein in the whole package, which can easily last you most of the week if you meal prep it.
The individual pre-portioned packs are convenient, but you pay a premium for that convenience. Grab the big pack, cook it in batches, and portion it out yourself. That is where the real savings come from.
Chicken breast does not have to be bland. You can turn it into honey garlic chicken tenders, chicken nuggets, or chipotle honey chicken and still keep it high-protein and budget-friendly. The protein numbers stay the same no matter how you season it.
Number 4 – Eggs
Two large eggs give you around 12 to 13 grams of complete protein plus some healthy fats. A whole dozen usually costs around two to three dollars, which works out to roughly 24 to 36 grams of protein per dollar. That is around 72 to 78 grams of complete protein for just a few dollars, which makes them one of the best values at the grocery store.
Eggs are fantastic by themselves, but you can also build a lot of healthy recipes around them. Protein-packed omelettes, pancakes, banana bread. You can also try Cottage Cheese Egg Bites with Bacon for a baked egg option that pushes the protein even higher. They are one of the most flexible ingredients in your fridge.
Even though eggs are not the absolute cheapest protein per gram anymore, two eggs are usually still cheaper than eating 4 to 6 ounces of meat at that same meal. When you are stretching your budget, eggs are the easy swap that keeps meals feeling normal.
Number 3 – Dried Chickpeas
Starting at number three, we enter the carb-plus-protein zone. Cooked chickpeas give you around 14 to 15 grams of protein per cup, plus 35 to 45 grams of carbs and a good amount of fiber. Per dollar, they are already a better deal than most boxed carbs like pasta because you are getting meaningful protein along with your carbs.
They are amazing in curries and stews, roasted as a crunchy snack, or blended into hummus for a higher-protein dip. The versatility is what makes them such a good buy.
Here is the important part. Chickpeas are high in carbs, so do not think of them as a one-to-one protein replacement for chicken. Think of them as a smarter swap for rice or potatoes. When you pair chickpeas with chicken or eggs, you get both the carbs you wanted plus way more protein and fiber than plain rice would give you.
Number 2 – Dried Beans
A cup of cooked beans lands around 14 to 15 grams of protein with similar carbs to chickpeas. Black beans and pinto beans are often slightly cheaper per gram of protein depending on your store. They show up on almost every cheap protein list because they are filling, store well when dried, and give you fiber on top of protein.
Soups, casseroles, burrito bowls, wraps. Beans fit into almost any comfort food meal. This is a high-carb, high-fiber food, so it shines when you swap it in for plain rice or pasta. Combine beans with eggs or chicken and you have basically upgraded a budget carb into a much higher-protein meal. A bowl like Southwest Chicken Salad Meal Prep is a great example of what that combination looks like on a plate.
Number 1 – Dried Lentils
A cup of cooked lentils gives you around 17 to 18 grams of protein with roughly 35 to 40 grams of carbs and plenty of fiber. Per dollar, it usually beats every other food on this list. They cook faster than most beans, usually do not need soaking, and work in soups, curries, salads, or even as a ground-meat extender.
If you are on a budget and want maximum protein per dollar, filling up on lentils a few times a week is one of the easiest wins you can make. Think of lentils as upgraded rice. Similar carbs, but way more protein and fiber, which helps with fullness and blood sugar.
Take a normal chicken-and-rice plate and swap the rice for lentils. You have just massively boosted the protein without spending much more. You can also try Honey Garlic Chicken Tenders as a flavorful way to use those meal-prepped chicken portions. That is the whole idea in a nutshell.
Key Takeaways To Remember
- Dried lentils give you the most protein per dollar of any food on this list, at 17 to 18 grams per cup cooked
- Dried beans and chickpeas are smarter swaps for rice or pasta, not replacements for meat
- Buying chicken breast in family packs cuts the per-ounce cost dramatically
- Cottage cheese, canned tuna, and eggs are the fastest options when you need protein in under five minutes
- Pairing the top three plant proteins with eggs or chicken creates complete high-protein meals on a budget
Helpful Notes
-
Buy Dried, Not Canned
Dried legumes cost significantly less per serving than canned. They take longer to cook, but the price difference is worth it if you plan ahead and soak them overnight. -
Batch Cook Your Lentils and Beans
Cook a large batch on Sunday and store portions in the fridge for the week. They keep well for four to five days, and having them pre-cooked makes weeknight meals come together in minutes. -
Family Packs Are the Move for Chicken
The per-ounce price on family packs can be half the cost of individually wrapped chicken breasts. Portion and freeze what you do not need for the week. -
Blend Cottage Cheese Instead of Forcing It
If the texture is a dealbreaker, blend cottage cheese into smoothies, mousses, and cookie dough. You get all the protein without having to deal with the curds.
FAQs
-
What is the cheapest high-protein food you can buy?
Dried lentils are the cheapest protein source per dollar. A cup of cooked lentils gives you around 17 to 18 grams of protein, and a pound of dried lentils costs just a few dollars at most grocery stores. -
Are dried beans cheaper than canned beans for protein?
Dried beans are significantly cheaper per serving. A one-pound bag of dried beans makes about six cups cooked, which is the equivalent of roughly four cans. The tradeoff is cooking time, but batch cooking solves that. -
Can I hit my protein goals on a tight budget?
The seven foods on this list show you can get around 29 grams of protein per dollar with whole foods. If you combine lentils or beans with eggs and chicken, you can easily hit 150 to 200 grams of protein a day without spending a fortune. -
Is chicken breast cheaper than plant-based protein?
Plant proteins like lentils, beans, and chickpeas are cheaper per gram of protein than chicken breast. But chicken is still one of the most affordable animal proteins when you buy family packs and meal prep. The ideal approach is using both.
A Recipe For Each Ingredient
Below are some of my favorite recipes that use the ingredients mentioned in this list. To see all of my recipes, visit my recipes page here.
- Cottage Cheese Chocolate Mousse
Uses cottage cheese as the base for a creamy high-protein dessert that completely hides the curd texture. - Cream Cheese Tuna Pasta
A creamy, satisfying way to use canned tuna that turns a shelf-stable can into a full dinner in minutes. - Honey Garlic Chicken Tenders
A flavorful chicken breast recipe that proves buying family packs and seasoning them well does not have to taste like cardboard. - Cottage Cheese Omelette
A simple breakfast that pushes a regular omelette from about 12 grams of protein into the 25-gram range using number seven on this list. - Dense Bean Salad
A high-fiber, high-protein salad built around dried chickpeas that works as meal prep or a side for any budget-friendly week. - Sweet Potato BBQ Shepherd’s Pie
A comfort food classic upgraded with black beans to swap plain carbs for something more filling and protein-packed. - Slow Cooker Chicken & Lentil Soup (recipe video coming soon!)
Combines number one and number three on this list into a single pot that feeds the whole week for very little money.
Try It for Yourself
Pick two or three of these foods and build your next grocery list around them. You will see the difference in your protein intake and your receipt pretty quickly.
Sources:
Price and nutrition data in this article is based on the author’s personal grocery shopping experience. Prices may vary by location, store, and time of purchase.