If you are trying to eat more protein but don’t have a ton of money, you’re in luck. You don’t need to shop at fancy stores or buy expensive powders and shakes. Some of the best protein-packed foods are the ones you can find at any grocery store, often on the lower shelves or tucked away in the pantry aisle. Let’s take a walk through the kitchen and see how you can boost your protein without emptying your wallet.
Let’s start with sardines. They might not win a beauty contest, but these little fish are full of protein—18 grams in just a half cup. They’re also full of healthy fats and are very budget-friendly, especially when you buy them canned. Look for sardines packed in water or olive oil to keep things simple. You can eat them straight from the can or jazz them up with a little lemon juice, chopped tomatoes, and some herbs.
Cottage cheese is another hidden gem. One cup has nearly 24 grams of protein. That’s a big win for a food that’s affordable and easy to find. Cottage cheese also has something called casein, a slow-digesting protein that helps you feel full longer. You can eat it on its own, toss it into a smoothie, or mix it into scrambled eggs or even muffin batter to add more protein to your meals without a lot of effort.
Lentils are tiny legumes that are big on benefits. One cup of cooked lentils gives you 18 grams of protein, plus a good dose of fiber and iron. Unlike other beans, you don’t have to soak lentils before cooking, which makes them a fast and easy option. You can add them to soups, stews, or salads. One simple dish is cooked lentils tossed with diced peppers, onion, garlic, and your favorite spices.
Oats are likely sitting in your pantry right now. Whether you like rolled oats, steel-cut, or the instant kind, they all have about 5 grams of protein per cooked cup. That might not seem like a lot, but oats can be the base for lots of tasty, healthy meals. Top your oatmeal with fruit, nuts, or even peanut butter to pack in more protein and flavor. Or use oats in baking, smoothies, or even as a filler in meatballs or burgers.
Ground turkey is a versatile and lean meat with about 23 grams of protein in just 3 ounces. It’s a great alternative to ground beef, especially if you’re looking to cut down on fat. Try sautéing ground turkey with garlic, soy sauce, and chopped veggies for an easy dinner. Or make turkey meatballs, burgers, or chili. It’s filling, tasty, and often cheaper than other meats.
Speaking of meat alternatives, let’s talk about tempeh. It’s a firm, fermented soy product with a nutty flavor and a whopping 33.7 grams of protein per cup. It might sound fancy, but it’s easy to cook. You can bake it, fry it, or even grill it on skewers. Add it to stews, stir-fries, or sandwiches. One fun idea is making a Reuben sandwich with broiled tempeh, sauerkraut, and a little cheese.
Chicken is a classic go-to. It’s one of the most popular protein choices out there, and for good reason. A 4-ounce serving of chicken breast has about 27 grams of protein. You can cook it any way you like—grilled, roasted, stir-fried, or baked. Add chicken to salads, pasta, tacos, or make a protein-rich soup with veggies and rice.
Tuna is another easy, inexpensive protein option. One can of tuna has about 40 grams of protein. That’s a big deal for a little can of fish. You can mix it with chopped onions, peppers, olives, and your favorite seasonings for a quick tuna salad. Or roll it up in seaweed with rice and veggies for homemade sushi. Just make sure to pick tuna packed in water or broth to keep it light.
Eggs are small but mighty. Each egg has 6 grams of protein, and they cook up in minutes. Whether you like them scrambled, boiled, poached, or made into an omelet, eggs are one of the cheapest and most versatile protein sources. You can also get creative—mix chopped hard-boiled eggs with herbs for a zesty egg salad or stir scrambled eggs into pasta as a high-protein replacement for some of the noodles.
Don’t forget about black beans. Half a cup gives you 7 grams of protein plus fiber to help keep you full. Black beans also have nutrients that help manage blood sugar. You can make bean dips, add them to burritos, or toss them into soups. Mix them with corn, tomatoes, and lime juice for a quick side dish that’s full of flavor.
Let’s not leave out peanuts and peanut butter. Even though they’re called nuts, peanuts are technically legumes. One ounce of peanuts has 7.3 grams of protein. They’re great for snacking, and peanut butter makes a perfect topping for toast, oatmeal, or fruit. You can also stir it into sauces for noodles or use it in smoothies. Just be mindful of added sugars or oils if you’re buying pre-made peanut butter.
Now, while peanuts are great, other nuts and seeds also deserve some love. Almonds, pistachios, and cashews all have around 5–7 grams of protein per ounce. Seeds like pumpkin, chia, sunflower, and flaxseeds also provide protein and healthy fats. For example, just 2 tablespoons of peanut butter or 3 tablespoons of hemp seeds can pack in 8–10 grams of protein. Toss seeds into yogurt, sprinkle them on salads, or mix them into granola for a satisfying crunch.
Eating enough protein doesn’t mean breaking the bank or eating boring food. With just a little creativity, you can build meals and snacks that are full of flavor, packed with protein, and easy on your wallet. Whether you’re team sardine or prefer a peanut butter sandwich, there’s something for everyone. The key is to mix and match, find what you enjoy, and make it a part of your daily routine. That way, getting your protein won’t feel like a chore—it’ll just be good eating.