10 Budget-Friendly Protein Options

Are healthy foods really more expensive?  This answer is relative depending on who you talk to, but we believe that healthy eating can be achieved with all budgets.  Protein foods tend to be a higher-cost item, so we looked specifically at this category to bring you more affordable choices.

So let’s take a look at our top 10 budget-friendly protein options.   Pricing estimates were based on Kroger brand items at their full cost.

1. Eggs were the most inexpensive option coming in at $0.08 per egg.  They are a nutrition powerhouse containing 12 essential vitamins and minerals – Vitamin D, Choline, Vitamin B12, Folate, Vitamin A, Vitamin B6, Iron, Thiamin, Vitamin E, Selenium, Zinc, and Phosphorus. It’s the egg whites that house the protein content, which is about 6 grams per egg.  For more information about eggs and nutrition, check out the American Egg Council.

2. Dried Beans were a close second at $0.09 per serving.  We’ve written another article highlighting all the reasons we love beans that you can check out here.  They usually contain about 7 grams of protein per ½ cup serving.  For dried beans, you’ll need to soak them first, then you can cook them in your slow cooker, pressure cooker (Instant Pot), or stove.

3. Natural Peanut Butter which contains only peanuts and salt, is a healthy protein choice at only $0.13 per serving.  It contains 8 grams of protein in 2 Tablespoons which is the standard serving size.  Add it to your oatmeal or smoothie recipes or spread it onto some hearty whole-grain bread.  It’s definitely one of our favorite pantry staples to keep on hand.

4. A Gallon of Cow’s Milk contains 8 grams of protein per cup.  It averages about $0.17 per serving.  A fun fact about cow’s milk is that the protein content remains the same whether you select fat-free, 1%, 2%, or whole; it’s the fat content that will vary.  Milk provides 13 essential nutrients in each serving, including protein, calcium, phosphorus, vitamins A and D, and four B vitamins—B12, riboflavin, pantothenic acid, and niacin.

5. Canned Beans are very convenient and can be tossed into any recipe.  One can yield 3.5 servings and breaks down the cost to only $0.19 per serving.  For canned beans, it’s best if you can find no salt options.  If not, low sodium is the next best choice; these contain 140 mg of sodium or less per serving.  If you can’t find either, rinsing beans before use is another healthy habit, as it is estimated to reduce sodium by around 40%.

6. Mozzarella String Cheese is a portable snack choice that is loved by all ages.  Each string cheese has about 8 grams of protein and costs about $0.23.  Pair string cheese with a piece of fruit or a handful of nuts for a balanced snack choice.

7. Greek Yogurt purchased in the large 32oz containers is the most affordable option at $0.44 per serving.  It is a high protein choice, with ¾ cup containing 18 grams of protein.  We recommend buying plain and embracing the tanginess.  To sweeten it, try adding fresh fruit or dethaw frozen fruit to capitalize on its yummy juices.  Use in baking, as a sour cream substitute, in your smoothie, or even as a spread on toast.

8. Chicken Breast is a popular lean protein choice that costs about $0.99 per 3oz serving.  According to the USDA, a standard serving size of protein is about 3 ounces, equivalent to the palm of your hand or 1/4th of your plate.  In 3 ounces, there are approximately 21 grams of protein.  Our tip with chicken breast is to buy in bulk or purchase when on sale and freeze into individual portions; this will help reduce your protein budget.

9. Store Brand Whey Protein Powder is another great protein staple to keep at your house.  There are many different brands to choose from, but for this example, we selected just a basic powder containing whey, vanilla, and stevia.  It costs $1 per serving and can be mixed into your oatmeal, added to your smoothies, or simply mixed with water. 

10. Individual Greek Yogurt rounds out our top ten because it’s portable and convenient.  Costs vary, but most are around $1 per serving.  The protein content is typically between 10-15 grams per container.  We recommend finding one with low sugar content or sweetened with stevia.

There are always ways to find better-for-you food choices on any budget.  Spend time browsing the grocery store online (or in person) to make budget comparisons.  You can also save receipts to determine where you spend your weekly budget.  If you need extra help, a supermarket dietitian may be a great resource for you as they are product experts.

Did we miss an affordable protein that you would recommend?  Let us know in the comments below!