Cheap High Protein Foods: 15 Budget Staples and the Easy Dinner to Make With Each One

Cheap high protein foods are hiding in plain sight at every grocery store. Protein does not have to mean a $14 steak. Dried lentils, eggs, canned beans, cottage cheese, chicken thighs and a big tub of Greek yogurt often give you more protein for your money than anything at the meat counter. Videos ranking the best protein sources have pulled in more than 7 million views on YouTube this year alone. Below are the budget staples worth stocking, roughly how much protein each one gives (from USDA data), and one easy dinner to make with each. No powders, no supplements, just real food. Grab your shopping list..

Cheap High Protein Foods, Starting With a Bag of Lentils

Protein does not have to mean a $14 steak. Some of the cheapest foods in any grocery store give you more protein per dollar than anything at the meat counter. The USDA MyPlate guide counts beans, peas and lentils as protein foods, and a cooked cup of lentils has about 18 grams. Start with these lentil sloppy joes, a kid-friendly dinner for pennies. If you have kidney disease or other health concerns, talk to your doctor or a dietitian before big diet changes..

You will need: 1 cup dried brown or green lentils, 2 1/2 cups water, 1 tbsp oil, 1 onion diced, 1 bell pepper diced, 1 can (15 oz) tomato sauce, 2 tbsp ketchup, 1 tbsp brown sugar, 1 tbsp Worcestershire, 1 tsp chili powder, 6 buns.

How to make it: 1. Simmer lentils in water 20 to 25 minutes until tender, then drain. 2. Cook onion and pepper in oil 5 minutes. 3. Add tomato sauce, ketchup, sugar, Worcestershire and chili powder. 4. Stir in lentils and simmer 10 minutes until thick. 5. Pile onto toasted buns.

Split Peas, the Cheap High Protein Foods Grandma Loved

A bag of dried split peas is often one of the cheapest protein buys in the store, with about 16 grams of protein in a cooked cup. Simmer them with a leftover ham bone or a smoked ham hock and you get a thick, smoky soup that feeds a crowd for a few dollars. It freezes beautifully, too. Perfect for the day after a holiday ham.

You will need: 1 lb dried green split peas rinsed, 1 ham bone or smoked ham hock, 1 onion, 2 carrots, 2 celery stalks (all diced), 2 cloves garlic, 1 bay leaf, 8 cups water or broth, salt and pepper.

How to make it: 1. Put everything in a big pot. 2. Bring to a boil, then simmer covered 1 1/2 hours, stirring now and then. 3. Pull out the bone, shred any meat and return it to the pot. 4. Remove the bay leaf. 5. Season and thin with water if too thick.

Canned Black Beans for Crispy Bean Tacos

A can of black beans has about 15 grams of protein per cup, and it is ready the second you open it. Mash half the beans with spices so the filling holds together, then crisp the tacos in a skillet. Top with salsa, cheese and lime. Meatless Monday never tasted so good. Which topping is a must at your table: A) cheese, B) avocado, C) hot sauce?

You will need: 2 cans (15 oz) black beans drained, 1 tsp cumin, 1 tsp chili powder, 1/2 tsp garlic powder, 8 corn tortillas, 1 cup shredded cheese, salsa, lime, cilantro.

How to make it: 1. Warm the beans with spices and a splash of water, mashing about half. 2. Fill each tortilla with beans and a little cheese. 3. Fold and crisp in an oiled skillet 2 minutes per side. 4. Open and top with salsa, cilantro and lime.

Crispy Chickpea Sheet Pan Dinner

Chickpeas are one of the most useful cheap high protein foods, with about 14 grams of protein in a cooked cup. Roast them with chopped vegetables and sausage or extra veggies on one sheet pan and they turn crunchy outside and creamy inside. Serve over rice or with a dollop of yogurt. Leftover crispy chickpeas also make a great snack.

You will need: 2 cans (15 oz) chickpeas drained and patted dry, 2 cups broccoli or cauliflower florets, 1 red onion in wedges, 1 bell pepper sliced, 3 tbsp olive oil, 1 tsp smoked paprika, 1 tsp cumin, salt, lemon.

How to make it: 1. Heat oven to 425 F. 2. Toss chickpeas and vegetables with oil and spices on a sheet pan. 3. Spread out in one layer. 4. Roast 25 to 30 minutes, stirring once, until crisp and browned. 5. Squeeze lemon on top and serve.

Eggs: Cheesy Egg and Potato Skillet

Even when egg prices jump, a large egg still gives about 6 grams of protein for much less than most meats. Eggs and potatoes are a classic budget pair. This skillet frittata uses what is in the fridge, works for breakfast or dinner and slices like a pie. Add leftover ham, spinach or peppers to stretch it further. Of all cheap high protein foods, eggs might be the most flexible.

You will need: 8 eggs, 2 medium potatoes thinly sliced, 1 onion sliced, 1 cup shredded cheddar, 1/3 cup milk, 2 tbsp oil or butter, salt and pepper, chives.

How to make it: 1. Heat oven to 375 F. 2. Cook potatoes and onion in an oven-safe skillet with oil until tender, about 12 minutes. 3. Whisk eggs, milk, cheese, salt and pepper. 4. Pour over the potatoes and cook 3 minutes on the stove. 5. Bake 12 to 15 minutes until set.

Peanut Butter Noodles With Chicken or Tofu

Two tablespoons of peanut butter have about 7 grams of protein, and the jar lasts for weeks. Whisk it with soy sauce, a little honey and lime and you have a takeout-style sauce for noodles. Add shredded chicken, tofu or an egg to make it a full meal. Kids love it, and it is great cold the next day. Creamy or crunchy peanut butter: which team are you?

You will need: 12 oz spaghetti or rice noodles, 1/3 cup peanut butter, 3 tbsp soy sauce, 1 tbsp honey, 1 tbsp lime juice, 1 tsp sesame oil, 1 clove garlic grated, hot water, 2 cups cooked chicken or tofu, green onions, cucumber.

How to make it: 1. Cook the noodles. 2. Whisk peanut butter, soy sauce, honey, lime, sesame oil and garlic with hot water until smooth. 3. Toss with noodles. 4. Add chicken or tofu. 5. Top with green onions, cucumber and chopped peanuts.

Milk and Oats: Protein Overnight Oats

You do not need protein powder. Rolled oats soaked in milk with Greek yogurt and a spoon of peanut butter give a filling jar with about 20 grams of protein. Make five on Sunday and breakfast is done all week. It is one of the easiest cheap high protein foods to prep ahead. Top with berries or banana in the morning.

You will need: 1/2 cup rolled oats, 1/2 cup milk, 1/3 cup plain Greek yogurt, 1 tbsp peanut butter, 1 tsp chia seeds, 1 tsp honey or maple syrup, berries for topping.

How to make it: 1. Stir oats, milk, yogurt, peanut butter, chia and honey in a jar. 2. Cover and refrigerate overnight. 3. Stir in the morning, adding a splash of milk if thick. 4. Top with berries. 5. Eat cold or warm it up for 1 minute.

Cottage Cheese Baked Ziti: Cheap High Protein Foods Turned Comfort Food

Cottage cheese has about 25 grams of protein per cup and often costs less than ricotta. Blend it smooth and nobody at the table will know it is there. Mixed into baked ziti with marinara and mozzarella, it makes a cheesy, high protein family dinner that feeds six. Cheap high protein foods can still be pure comfort food.

You will need: 1 lb ziti or penne, 1 jar (24 oz) marinara, 2 cups cottage cheese blended smooth, 1 egg, 2 cups shredded mozzarella, 1/2 cup Parmesan, 1 tsp Italian seasoning, basil.

How to make it: 1. Heat oven to 375 F and cook the pasta 2 minutes short of done. 2. Mix cottage cheese, egg, half the Parmesan and seasoning. 3. Toss pasta with marinara and the cottage cheese mix. 4. Spread in a 9×13 dish and top with mozzarella and Parmesan. 5. Bake 25 minutes until bubbly.

Greek Yogurt, One of the Smartest Cheap High Protein Foods

A big tub of plain Greek yogurt is one of the smartest cheap high protein foods, with about 20 grams of protein per cup. It is also the best marinade there is: the yogurt makes chicken juicy and tender. Mix it with garlic, lemon and spices, let the chicken soak, then grill, bake or air fry. Serve with rice, flatbread and a cucumber salad.

You will need: 2 lb chicken thighs or drumsticks, 1 cup plain Greek yogurt, 2 tbsp lemon juice, 3 cloves garlic grated, 2 tsp paprika, 1 tsp cumin, 1 tsp salt, 2 tbsp olive oil.

How to make it: 1. Mix yogurt, lemon, garlic, spices, salt and oil. 2. Coat the chicken and refrigerate 2 hours or overnight. 3. Heat oven to 425 F and line a pan. 4. Wipe off extra marinade and roast 30 to 35 minutes until 165 F inside. 5. Broil 2 minutes for color.

Crispy Tofu Stir-Fry

A block of tofu is often one of the lowest priced proteins at the store, with about 10 to 20 grams of protein per half cup depending on firmness. The trick to crispy tofu is pressing out the water and tossing it in cornstarch before frying. Add whatever vegetables you have and a quick soy garlic sauce. Ready in 25 minutes. Would your family try it?

You will need: 1 block (14 oz) extra firm tofu, 2 tbsp cornstarch, 3 tbsp oil, 3 cups mixed vegetables, 3 tbsp soy sauce, 1 tbsp honey, 1 tbsp rice vinegar, 2 cloves garlic, 1 tsp grated ginger, cooked rice.

How to make it: 1. Press the tofu 15 minutes and cut into cubes. 2. Toss with cornstarch. 3. Fry in oil until golden on all sides and set aside. 4. Stir-fry the vegetables 4 minutes. 5. Add sauce ingredients and the tofu, toss and serve over rice.

One-Pan Garlic Chicken Thighs

Bone-in chicken thighs are often among the cheapest cuts in the meat case, and a 3-ounce serving of cooked meat has about 21 grams of protein. They stay juicy even if you cook them a little too long, which makes them perfect for busy nights. Roast them skin-side up with garlic and potatoes in one pan. Crispy skin, almost no dishes. Want more ideas? See our high protein dinners the whole family will eat.

You will need: 6 bone-in chicken thighs, 1 1/2 lb small potatoes halved, 8 cloves garlic, 2 tbsp olive oil, 1 tsp paprika, 1 tsp dried thyme, salt and pepper, lemon.

How to make it: 1. Heat oven to 425 F. 2. Toss potatoes and garlic with half the oil in a pan. 3. Rub thighs with oil and spices and place skin-side up on top. 4. Roast 40 to 45 minutes until the skin is crisp and the meat reaches 175 F. 5. Squeeze lemon over and serve.

Whole Roast Chicken, Then Broth for Later

A whole chicken usually costs less per pound than cut-up pieces, and one bird can feed a family twice: roast dinner tonight, then soup from the bones later. Roast chicken has about 23 grams of protein per 3-ounce serving. Of all cheap high protein foods, this one stretches the furthest. Save the carcass in the freezer until you are ready for broth.

You will need: 1 whole chicken (4 to 5 lb), 2 tbsp soft butter, 1 lemon halved, 1 head garlic halved, a few thyme sprigs, salt and pepper. For broth: the carcass, 1 onion, 1 carrot, 1 celery stalk, water.

How to make it: 1. Heat oven to 425 F and pat the chicken dry. 2. Rub with butter, salt and pepper and stuff with lemon, garlic and thyme. 3. Roast 1 hour 15 minutes until 165 F in the thigh. 4. Rest 15 minutes before carving. 5. For broth, simmer the carcass with vegetables and water 3 hours and strain.

Canned Tuna for Classic Tuna Melts

A can of tuna has about 20 grams of protein per 3 ounces, and it keeps in the pantry for years. A tuna melt is the diner favorite that turns it into a hot, cheesy dinner in 10 minutes. Add a bowl of tomato soup and you have a full meal. Cheap high protein foods like tuna are perfect for nights when the fridge looks empty.

You will need: 2 cans (5 oz) tuna drained, 1/3 cup mayonnaise, 1 celery stalk diced, 1 tbsp pickle relish, 1 tsp lemon juice, 4 slices cheddar, 8 slices bread, butter.

How to make it: 1. Mix tuna, mayo, celery, relish and lemon. 2. Spread on 4 slices of bread and top with cheese and the other slices. 3. Butter the outsides. 4. Cook in a skillet over medium heat 3 to 4 minutes per side until golden and melty. 5. Cut and serve hot.

Ground Turkey Chili With Beans

Ground turkey and beans together make one of the most protein-packed pots you can cook for the money, with around 30 grams per bowl when the pot serves four. This chili is ready in 40 minutes, freezes well and gets better the next day. Serve it with cornbread or over macaroni for chili mac. What goes on top at your house: cheese, sour cream or crackers?

You will need: 1 lb ground turkey, 1 onion diced, 1 bell pepper diced, 3 cloves garlic, 2 tbsp chili powder, 1 tsp cumin, 1 can (28 oz) crushed tomatoes, 2 cans (15 oz) beans drained, 1 cup broth, salt.

How to make it: 1. Brown the turkey with onion and pepper. 2. Add garlic and spices for 1 minute. 3. Stir in tomatoes, beans and broth. 4. Simmer 30 minutes, stirring now and then. 5. Season and serve with toppings.

Pork Shoulder: Cheap High Protein Foods for Three Meals

Pork shoulder is one of the cheapest big cuts you can buy, and one roast gives you three dinners: sandwiches, tacos and fried rice or nachos. Cooked pork has about 22 grams of protein per 3 ounces. It cooks itself in the slow cooker while you are at work. Of all the cheap high protein foods on this list, this is the best one for feeding a crowd.

You will need: 4 lb boneless pork shoulder, 2 tbsp brown sugar, 1 tbsp paprika, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp salt, 1 onion sliced, 1/2 cup broth, 1 cup barbecue sauce, buns.

How to make it: 1. Mix sugar and spices and rub all over the pork. 2. Put onion and broth in the slow cooker and the pork on top. 3. Cook on LOW 8 to 10 hours until it falls apart. 4. Shred with two forks and stir in barbecue sauce. 5. Serve on buns and save the rest for tacos.