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Eating enough protein doesn’t have to break the bank. Dietitians share their top affordable picks.

Reviewed by Dietitian Jane Leverich, M.S., RDN

Key Points

• Affordable protein options provide more nutrition than their price tag may suggest.
• Dietitians offer both plant-based and dairy options to add affordable protein to meals.
• A few key shopping practices can help stretch your grocery budget, even if your cart is protein-packed.

Eating high-protein can sometimes feel expensive. Between meat, protein powders, bars and other specialty products, it’s easy to watch your grocery bill climb quickly. But getting enough protein doesn’t have to be costly. Some of the most nutrient-dense protein sources are also budget-friendly, and many cost less than $5 per serving.

Protein is one of three macronutrients the body needs to function. “Protein helps repair and build tissues throughout the body, aids in satiety, transports and stores nutrients, and provides your body with energy,” says Delaney Miller, MS, RD, LDN. Whether your goal is building muscle, managing your weight, or simply eating more balanced meals, these six dietitian-approved picks deliver plenty of protein without breaking the bank.

Lentils

Lentils are one of the most affordable protein sources you can find. According to Sheri Gaw, RDN, CDCESthey range from $0.15 to $0.60 per serving depending on whether you buy them dried or canned. “Don’t let their tiny size fool you,” says Gaw. “Lentils are a protein powerhouse.” A half-cup serving has about 9 grams of protein, plus fiber, folate, magnesium, potassium, and iron.”

Beyond their nutrient profile, lentils are remarkably easy to work into everyday meals. Gaw recommends adding them to soups, pasta sauce, tacos, and salads for a simple protein and fiber boost. Because they absorb the flavors around them, they work well in both light and hearty dishes year-round.

Tofu

Tofu is a complete plant-based protein, meaning it contains all nine essential amino acids the body cannot produce on its own. At $0.35 to $0.80 per serving, it provides a substantial amount of protein for a relatively low cost. “Tofu is a versatile complete source of plant protein with about 22 grams of protein in half a cup of firm tofu,” says Gaw.

If you have avoided tofu because it seems bland, preparation makes all the difference. “Tofu easily takes on the flavors of herbs, spices, and sauces,” Gaw adds. “Firm and extra-firm tofu can be stir-fried, air-fried, scrambled, grilled, or crumbled, while silken tofu can be blended into a sauce, smoothie, mousse, or soup.”

Greek Yogurt

Plain Greek yogurt delivers about 16 grams of protein per in a single serving (5.3 ounce) cup, along with calcium, potassium, and vitamin D, making it one of the more nutrient-dense options in the dairy aisle. Miller estimates a single-serve cup runs about $1.25, though prices vary by brand and store.

“Greek yogurt is a great option because certain varieties contain no added sugars, and the probiotics support optimal gut health,” says Miller. To get the most protein per serving, look for plain varieties rather than flavored, which can contain significantly less protein and more added sugar. Miller suggests topping it with blueberries and granola for a balanced breakfast, or using it as a substitute for sour cream in savory dishes and in baking.

Black Beans

At just $0.20 to $0.85 per one-cup serving depending on whether you buy dried or canned, black beans are among the lowest-cost ways to add protein to your diet. One cup of cooked black beans provides about 15 grams of protein and 15 grams of fiber. “Beyond the protein, black beans support heart health, digestive health, and blood sugar management,” says Miller.

They are also one of the easiest ingredients to keep on hand. Miller recommends using them in black bean burgers, adding them to salads and soups, or serving them as a simple side. Canned black beans require no prep time at all, making them a practical option for quick weeknight meals.

Edamame

Edamame stands out among plant-based proteins for combining both protein and fiber, at a cost of roughly $0.75 to $1.50 per serving. One cup of cooked shelled edamame provides about 18 grams of protein and 8 grams of fiber. “Edamame is one of the highest-protein plant foods available, and the combination of protein and fiber supports fullness, blood sugar regulation, heart health, and digestive health,” says Hannah Coven, MS, RD. “It is also packed with iron, folate, and magnesium, making it a nutrient-dense addition to salads, soups, stir-fries, and bowls.”

Frozen edamame is widely available, requires minimal prep, and can be ready in minutes, making it one of the easier high-protein foods to work into a busy routine.

Nutritional Yeast

Nutritional yeast may be less familiar than the other foods on this list, but it earns its place. At $0.45 to $0.95 per serving, just two tablespoons provide 10 grams of protein along with B vitamins and antioxidants. “It has a delicious cheesy, nutty, umami flavor that makes it an easy way to increase nutrition and flavor in many different meals,” says Coven. “Try sprinkling it on popcorn, eggs, vegetables, pasta, soups, or salads.” It is also vegan-friendly, which makes it a useful option for people looking to increase protein without relying on animal products.

Other Tips for Buying Protein

Getting enough protein on a budget is about more than just picking the right foods. Here are a few things to keep in mind when shopping:

• Aim for variety in protein sources. Different protein foods offer different nutrients, so it helps to include a mix of both animal- and plant-based options. “Most animal-based proteins are complete, but so are soy-based foods like edamame, tofu, and tempeh, as well as nutritional yeast,” says Coven. Choosing a range of foods, such as eggs, dairy, poultry, seafood, beans, lentils, tofu, nuts and seeds, can help you get enough protein while also adding other important nutrients to your diet.
• Buy in bulk. Dried lentils and canned black beans are shelf-stable and among the lowest cost-per-serving options available. Keeping these on hand means a high-protein meal is always within reach, even on a tight budget.
• Be mindful of saturated fat and sodium. “It is important to pay attention to saturated fat and sodium content because both can increase your risk of high cholesterol, high blood pressure, and heart disease if eaten in excess over time,” says Miller. “A good rule of thumb is to look for foods with 2 to 3 grams of saturated fat or less per serving.”

Our Expert Take

Eating enough protein does not require an expensive grocery haul. Lentils, tofu, Greek yogurt, black beans, edamame, and nutritional yeast all deliver substantial protein, often alongside fiber, vitamins, and minerals, for well under $5 per serving. The key is variety: mixing plant and animal sources across the week helps ensure you are getting a full range of amino acids and nutrients. Start with whichever foods you are most likely to actually cook, and build from there.