Chicken has become the go-to protein for many families, but rising grocery prices have made even this affordable staple feel expensive. While chicken breast can cost $4-6 per pound at most stores, there are plenty of other protein-rich foods that deliver the same nutritional benefits for much less money.
These alternatives can help you meet your daily protein needs without breaking your budget.
Smart shoppers know that building muscle and staying healthy doesn’t require expensive cuts of meat or fancy protein powders. Many nutritious proteins hide in plain sight at your local grocery store, often costing half the price of chicken while providing just as much protein per serving.
These budget-friendly options can add variety to your meals while keeping your wallet happy and your body well-nourished.
Dried Lentils
Lentils pack an impressive 18 grams of protein per cooked cup and cost around $1-2 per pound when bought dry. Red, green, and brown lentils all cook quickly without soaking and work well in soups, stews, and curries.
They also provide fiber, iron, and folate that support overall health. You can buy them in bulk to save even more money. A single bag of dried lentils can make multiple meals for a family of four.
Canned Tuna
A single can of tuna contains about 25 grams of protein and costs less than $1 when bought on sale. This shelf-stable protein works perfectly in sandwiches, salads, and pasta dishes.
Tuna provides omega-3 fatty acids that support heart and brain health. Store brands often cost 30-40% less than name brands while offering the same nutritional value. Stock up during sales to keep this versatile protein always available.
Eggs
Eggs deliver 6 grams of complete protein each and typically cost $2-3 per dozen, making them one of the cheapest proteins available. They contain all nine essential amino acids your body needs to build muscle.
You can prepare eggs countless ways – scrambled, boiled, fried, or baked into dishes. Local farm eggs sometimes cost less than grocery store prices if you buy directly from farmers. One dozen eggs can provide protein for several meals or snacks.
Black Beans (Dried)
Dried black beans cost around $1-2 per pound and provide 15 grams of protein per cooked cup. They need overnight soaking but cook easily in a pot or slow cooker the next day. Black beans work great in Mexican dishes, salads, and as burger patties.
They’re loaded with fiber that helps you feel full longer. One pound of dried beans makes enough for 6-8 servings after cooking.
Peanut Butter
Two tablespoons of peanut butter contain 8 grams of protein and cost about 25 cents per serving when bought in large jars. Natural peanut butter without added sugar provides the best nutritional value. It works well in smoothies, on toast, or mixed into oatmeal for extra protein.
Buying larger containers always costs less per ounce than small jars. Store brands often taste just as good as expensive name brands.
Canned Salmon
Canned salmon provides 22 grams of protein per 3-ounce serving and costs $2-3 per can. It contains healthy omega-3 fats and calcium from the soft bones that get processed with the fish. Pink salmon costs less than red salmon but offers similar nutrition.
You can use it in salad sandwiches, pasta dishes, or salmon patties. Buying cases during sales brings the per-can price down significantly.
Greek Yogurt (Plain)
Plain Greek yogurt contains 15-20 grams of protein per cup and costs $3-4 for large containers. It provides probiotics that support digestive health along with calcium for strong bones.
Plain varieties cost less than flavored ones and let you control added sugars. Store brands often cost 20-30% less than name brands with identical nutrition. Large containers offer better value than individual cups.
Cottage Cheese
One cup of cottage cheese delivers 25 grams of protein and costs around $2-3 per large container. Low-fat versions provide the same protein with fewer calories if you’re watching your weight.
It tastes great mixed with fruit, vegetables, or eaten plain as a snack. Generic brands cost significantly less than name brands but taste very similar. Large containers always cost less per serving than small individual cups.
Chickpeas (Dried)
Dried chickpeas cost $1-2 per pound and provide 15 grams of protein per cooked cup. They need soaking overnight but cook up tender and flavorful the next day.
Roasted chickpeas make a crunchy snack, while cooked ones work in hummus, salads, and curries. They’re packed with fiber and minerals like iron and magnesium. One pound of dried chickpeas makes 6-8 servings after cooking.
Canned Sardines
A can of sardines contains 23 grams of protein and costs $1-2 depending on the brand. These small fish provide more omega-3 fats than most other seafood options. They come ready to eat and work well on crackers, in salads, or pasta dishes.
Sardines with bones provide extra calcium for bone health. Water-packed varieties cost less than oil-packed ones and have fewer calories.
Sunflower Seeds
A quarter cup of sunflower seeds provides 6 grams of protein and costs about 50 cents per serving when bought in bulk. They add crunch to salads, yogurt, and oatmeal while boosting protein content.
Sunflower seeds contain vitamin E and healthy fats that support heart health. Buying them without shells saves money since you’re not paying for waste. Raw seeds cost less than roasted and salted varieties.
Tofu
A 14-ounce package of firm tofu contains about 40 grams of protein and costs $2-3 at most stores. This versatile soy product absorbs flavors well and works in stir-fries, soups, and even smoothies.
Tofu provides all essential amino acids plus isoflavones that may support heart health. Store brands typically cost 20-30% less than name brands with identical nutrition. Extra-firm tofu holds up better in cooking than soft varieties.
Quinoa
One cup of cooked quinoa delivers 8 grams of complete protein and costs about $1 per serving when bought in bulk. This ancient grain cooks like rice but provides more protein than most grains.
Quinoa works as a side dish, in salads, or as a base for protein bowls. It contains all nine essential amino acids, making it a complete protein source. Buying quinoa in bulk bins or large bags costs much less than small packages.
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