9 Affordable and Healthy Sources of Protein

The new year brings new goals, and it’s a great opportunity to work toward saving money and improving your health. While these two goals may not seem to go hand-in-hand (healthy food has a reputation for being pricey), healthy eating doesn’t need to break the bank. With a few money-saving tips and a shopping list of affordable sources of protein, you can take your meals to the next level and still save.

Our best money-saving shopping tip? Choose the largest package you’ll realistically eat—it’s often the best value. For example, 18 eggs will be lower cost-per-egg compared to a dozen, a value pack of chicken will be less per pound than a single pound of meat, and a 40-ounce tub of peanut butter will be cheaper per ounce compared to a 16-ounce tub.

It’s also important to fill your cart with affordable sources of protein for cost-effective, easy, tasty, and family-friendly meals that feel as good for you as they do for your wallet. Here are our favorites!

Lentils and Beans

Lentils and beans are shelf-stable, low-cost, plant-based proteins ready for anytime use. While there’s a convenience factor to having canned beans on hand, dried lentils and beans are another option that tend to be slightly more cost-effective. Both are delicious and perfectly add heft to vegetarian meals, like this Red Lentil Soup with Naan Croutons. Bonus: The lentils are blended right in, so you won’t even taste them!

Try it: Red Lentil Soup with Naan Croutons.

Ground Pork

Depending on the variety, ground meat is an affordable protein option that can really stretch a meal. Ground pork has exceptional value and works in sautés, like this Carrot Pad Thai with Ground Pork. The flavors of rice vinegar, fish sauce, garlic, and ginger create a crave-worthy sauce that coats the carrot noodles and ground pork.

Try it: Carrot Pad Thai with Ground Pork

Chicken

No list of affordable sources of protein is complete without chicken. But of all the cuts of chicken in your store, the lowest cost options are whole chicken or value packs of bone-in chicken thighs, chicken leg quarters, or chicken drumsticks. These are fantastic options that not only make your wallet happier, but can be repurposed in many ways throughout the week. We love this Sheet Pan Dijon-Roasted Chicken Thighs, which has just five ingredients and uses bone-in chicken thighs for a low-cost dinner.

Try It: Sheet Pan Dijon-Roasted Chicken Thighs

Canned Tuna

A can of tuna is shelf-stable, very low-cost, and super versatile. Try it on these Open-Faced Tuna Melts with Potato Chips, which get a nice coating of melty cheddar cheese and some sneaky boosted protein from plain yogurt and white beans.

Try it: Open-Faced Tuna Melts with Potato Chips

Cottage Cheese

Cottage cheese has been in the spotlight recently—and for good reason. It’s creamy, high-protein, and affordable. You can scoop it into a bowl and top with fruit, pile it over toast, or blend it for a fun dip. For something extra special, this savory twist on waffles uses cottage cheese to create a protein-packed breakfast.

Try it: Savory Cottage Cheese Waffles

Eggs

Eggs are a cost-effective staple for breakfast time and beyond—especially when you shop in bulk. Grab that container of 18 eggs for the best bang for your buck, and serve them up fried, scrambled, hard-boiled, and so much more. We love them in Spinach-Feta Breakfast Wraps, which lean on eggs, feta, and a creamy sun-dried tomato spread for a protein boost. Bonus: These are great for meal prep to stock your freezer!

Try it: Spinach-Feta Breakfast Wraps

Greek Yogurt

While you can enjoy Greek yogurt in so many ways (top your burrito bowls instead of sour cream, create a dip for apples, or blend it into smoothies), we love it in a bowl. This Cranberry-Granola Yogurt Bowl is perfect for breakfast or a snack and even uses some leftover cranberry sauce for extra flavor.

Try it: Cranberry-Granola Yogurt Bowl

Peanut Butter

Peanut butter is a shelf-stable treat that brings protein into snacks and mains. An apple and peanut butter are a classic snack that uses this affordable protein. We also love to give peanut butter a main dish moment, like in these Peanut Noodles with Veggies. The unsalted peanuts and edamame bring more plant protein to keep the dish filling and dinner-worthy.

Try it: Peanut Noodles with Veggies

Tofu

Surprisingly, this vegetarian staple is a cost-effective addition to your grocery cart. The plant-based protein can seem intimidating, but tofu doesn’t need to be bland or complicated. This Warm Pesto Tofu Grain Salad brings a ton of flavor from basil pesto and plant-based protein from the tofu itself for a simple dish perfect for tofu newbies.

Try it: Warm Pesto Tofu Grain Salad