20 Cheap High Protein Foods – best budget protein sources – cheapest healthy high-protein food sources on a budget – with a video of budget-friendly food and meal ideas. Discover 20 cheap high protein foods that make it easy to eat more protein on a budget, including eggs, chicken, beans, yogurt, tuna and more.
20 Cheap High Protein Foods
Looking for cheap high protein foods that can help you eat more protein without spending a fortune? These budget-friendly protein sources include affordable meat, dairy, eggs, beans, seeds, grains and protein-rich pantry staples.
I’ve put together 20 of the best cheap protein sources, along with easy ideas for how to use them in breakfasts, lunches, dinners and snacks.
Whether you’re looking for the cheapest protein sources, trying to increase your protein intake or simply want to make your grocery budget stretch further, there are plenty of inexpensive high-protein foods to choose from.
1. Cottage Cheese
An easy way to add more g protein to your diet is to keep cottage cheese in your fridge to enjoy by the spoonful or add to your favorite bread, wrap or bagel for a snack or light meal.
2. Yogurt
You may find that Plain Greek yogurt, regular yogurt or plain natural yogurt is cheaper than sweetened and flavored yogurt varieties, while still being a fantastic source of protein.
Simply enjoy a bowl of your choice of yogurt with fresh fruit and maybe a drizzle of maple syrup for sweetness, or create a healthy breakfast smoothie or parfait.
3. Black Beans, Chickpeas & Lentils
When it comes to plant-based proteins, black beans, chickpeas and lentils make excellent options that have a lot of protein per g serving.
Meet your protein goals by enjoying a salad, risotto or with tortillas or scrambled eggs for a hearty meal anytime of the day.
4. Edamame Beans
Enjoy edamame beans by the spoon full or in a salad like the above pictured vegan broccoli salad with broccoli, red peppers and a tasty green pesto, perfect for a plant-based diet or those wanting to include more vegan diet friendly meals in their weekly menu.
5. Green Peas
A popular favorite on a high protein diet is to enjoy green peas as a side with a meal or in a mac and cheese, so you can meet your protein needs in a wonderfully comfort food meal.
6. Cheese
Dairy Products like all kinds of cheese choices make a great source of protein that can be enjoyed in all kinds of tasty ways. From a cheese omelette for breakfast, salad for lunch, by the square as a snack or in a cheesy casserole for dinner.
7. Milk
You may choose to include whole milk, a protein enriched non-dairy milk or even protein milk such as vanilla or chocolate milk that you can grab and enjoy on the go as an alternative to a homemade protein shake, or along with other cheap high protein foods that you’ll find in this list.
8. Ricotta Cheese
Ricotta cheese is a healthy food that’s naturally high in protein and makes a great addition to your diet.
Ricotta cheese has loads of sweet and savory uses from whisking into eggs for a high protein scrambled eggs meal, to mixing with cocoa powder and stevia or sugar for an instant chocolate mousse treat that’s budget friendly. (Here are 7 Keto Ricotta recipe.)
9. Natural Peanut Butter
Creamy Peanut Butter and other nut butters such as almond butter or cashew butter can be enjoyed by the indulgent spoon full or you can buy those portion controlled pouches to enjoy on the go. (Find peanut butter on Amazon.)
Peanut butter makes an excellent sandwich filler for your favorite bread, wrap or bagel. Or, sandwich a couple of rows of dark chocolate together with peanut butter for an instant high protein sweet snack. My favorite way to enjoy peanut butter is in my 3 ingredient fudge that’s easy to make, full of healthy fats and a delight to enjoy.
10. Seeds
Sunflower Seeds, Pumpkin Seeds, Chia Seeds and Hemp Seeds are usually much cheaper than nuts when you’re craving a crunchy, high protein food and make a great snack by the handful.
Or, you can create a chia pudding or keto overnight oats that’s loaded with healthy seeds and other cheap sources of protein.
11. Nuts
You’ll find that it’s cheaper to buy nuts in bulk from your local grocery store or from budget supermarkets like ALDI.
We adore peanuts as a great option for a healthy protein rich snack, but you may prefer another nut that you’re able to source on a budget.
12. Oats
Oats are not only a great value ingredient to keep in your pantry, they are also surprisingly high in protein and make a brilliant egg free breakfast option that’s full of nutritious ingredients that will keep you full.
Enjoy the great protein source in tasty dishes for meals and snacks, along with other cheap high protein foods is recipes such as overnight oats, chocolate oatmeal or granola bars.
13. Sausages
A sausage or two is a great way to add a significant amount of protein to your meals while satisfying your taste buds. Choose from a turkey sausage, chicken sausage, beef sausage or pork sausage.
You can make a whole high protein content fry up meal with eggs, vegetables, cheese and other protein-rich foods or simply enjoy sausages, fried in a little olive oil, butter or coconut oil with some red onion and served with a couple of dollops of sour cream or tomato sauce.
14. Chicken
Rather than pricey chicken breast, you’ll find that a whole chicken or pieces like thighs, legs or wings are a great way to include chicken in your diet in a budget friendly way.
15. Beef
I find that ground beef is usually the cheapest beef option per kilo or pound, and often make the above pictured egg roll in a bowl as a cheap high protein meal.
Have a look at your local grocery store and compare the price per kilo or pound to find other budget cuts. Other favorites of ours with cheaper beef cuts include corned beef and beef stew.
16. Tuna
Make a speedy tuna salad or grab a ready to go high protein tuna pouch or meal for a flavorful, healthy savory snack option. Just be sure to read the ingredient list carefully for any processed product to be sure you’re happy to consume the ingredients included in the product and that it fits your macros.
We also love tuna noodle casserole and cheesy tuna cauliflower casserole as high protein comfort food meals, cooked in healthy ways.
17. Bone Broth
When it comes to cheap high protein foods, bone broth is one of the most nourishing and cheapest out there to make. You can use chicken drumsticks as I have done in the above chicken broth or use any beef bones that are super cheap to come by.
18. Eggs
Whole eggs are a brilliant source of complete protein. You may prefer to include only egg whites in your diet, but I’m quite happy to include the yolk of a large egg as well for it’s health benefits.
A great way to enjoy a breakfast or breakfast for dinner that’s naturally high in protein content is to have eggs – any way you’d like to. Or, make a breakfast fry up like the above pictured green shakshuka, scrambled eggs or an omelette that’s loaded with other high protein ingredients to enjoy for your morning meal.
You may also want make a pot of hard-boiled eggs over the weekend to enjoy as a grab and go snack option for through the week.
19. Wild Rice
This wild rice salad is a nourishing, flavorful meal made with fiber rich wild rice which I find to be a budget friendly plant protein and nutrition source. You may prefer to use brown rice or another rice variety, depending on what’s easy and cheap for you to find.
20. Whey Protein Powder
Find a protein powder that meets your budget and dietary requirements so that you can quickly throw together protein shakes, or blend protein powder into a grab and go smoothie, shake or mixed into yogurt for a speedy meal or snack. (Find protein powder on Amazon.)
Best Cheap High Protein Foods at a Glance
| Food | Why it’s budget-friendly |
|---|---|
| Eggs | Affordable, versatile and easy to use |
| Cottage cheese | High in protein and works in sweet or savory meals |
| Greek yogurt | Great for breakfasts, snacks and desserts |
| Beans | Cheap plant-based protein and pantry staple |
| Lentils | One of the most economical plant proteins |
| Peas | Affordable frozen or canned option |
| Peanut butter | Long-lasting pantry staple |
| Oats | Cheap breakfast staple with some protein |
| Chicken thighs | Often cheaper than chicken breast |
| Ground beef | Usually one of the more affordable beef options |
| Milk | Inexpensive everyday protein source |
| Tuna | Convenient shelf-stable protein |
What Are the Cheapest Sources of Protein?
The cheapest protein sources will vary depending on where you shop and whether you buy meat, dairy or plant-based foods, but some of the best budget options include eggs, beans, lentils, cottage cheese, yogurt, milk, peas, oats, peanut butter and chicken thighs.
Buying larger packs, choosing frozen or dried ingredients and comparing the price per 100g or per kilogram can also help you find the best value protein foods at your local grocery store.
Cheap High-Protein Foods Video
Here’s the video with some of my best cheap protein sources. Hit play below or click here to watch on YouTube.
Cheap High Protein Foods – Frequently Asked Questions
What are the cheapest high protein foods?
Some of the cheapest high protein foods include eggs, beans, lentils, cottage cheese, yogurt, milk, peas, oats, peanut butter and affordable cuts of chicken. Prices vary depending on where you shop, so comparing the price per 100g can help you find the best value.
What is the cheapest source of protein?
There isn’t one universally cheapest protein source because prices vary by location and supermarket. Eggs, beans, lentils, milk, cottage cheese and some cuts of chicken are often inexpensive options.
How can I eat more protein on a budget?
Build meals around inexpensive protein foods such as eggs, beans, lentils, yogurt, cottage cheese, chicken and peanut butter. Buying supermarket own-brand products, larger packs and dried or frozen ingredients can also help reduce costs.
What are cheap high protein foods for breakfast?
Eggs, oats, Greek yogurt, cottage cheese, milk and peanut butter are inexpensive options that can be combined into filling high-protein breakfasts.
What are cheap high protein foods for lunch?
Eggs, tuna, beans, cottage cheese, chicken and yogurt can all be used to make inexpensive high-protein lunches.
What are cheap high protein foods for dinner?
Chicken thighs, ground beef, eggs, beans, lentils, peas and tuna are versatile options for inexpensive high-protein dinners.
Helpful Products for Eating More Protein on a Budget
These useful kitchen products can make it easier to prepare, portion and enjoy your favourite budget-friendly high-protein foods.
Digital Kitchen Scale – A digital kitchen scale is useful for weighing ingredients and comparing portions when preparing affordable protein-rich meals.
Glass Food Storage Containers – ideal for preparing inexpensive high-protein meals in batches and storing portions for later.
Kilner Breakfast Jar Set – breakfast jars are perfect for preparing affordable protein-rich overnight oats, yogurt breakfasts and snacks ahead of time.
Meal Prep Food Lunch Boxes – reusable lunch boxes are handy for taking homemade, budget-friendly high-protein meals and snacks to work or college.
More High-Protein Diet Inspiration
Updated in August 2026 with new budget-friendly high-protein food ideas and updated information to help you eat more protein without spending a fortune.
Disclaimer – this post is meant for informational post only and should not be construed as medical advice. Please consult with your health professional before making any dietary changes.
Disclosure – this post contains affiliate links.
