10 Foods That Are Cheaper and Pack More Protein Than Eggs

Eggs are cool. Solid protein, easy to cook, and they usually taste good no matter how you make them. But let’s be real. Prices go up, budgets get tight, and eating eggs every single day can get boring fast.

Here’s the good part. You don’t need to depend on eggs to hit your high-protein diet goals. There are plenty of cheap protein sources that give you more protein for less money. Yep, more gains, less spending.

In this article, you’ll discover 10 budget-friendly high protein foods that are cheaper than eggs and still great for a healthy diet. These foods are easy to find, simple to cook, and perfect for meal prep on a budget. Whether you’re trying to save cash, build muscle, or just eat better without stress, this list has you covered.

1. Lentils

Lentils are tiny, round beans, and honestly… they’re a budget protein powerhouse. They come in different colors like brown, green, and red, and they’re crazy cheap. You can grab a big bag for just a few bucks, and it’ll feed you for weeks. That’s why they’re a favorite in cheap healthy meal plans.

One cup of cooked lentils gives you around 18 grams of plant-based protein. That’s more protein than two eggs, for less money. Pretty wild. They’re perfect if you’re trying to eat clean, save cash, or follow a high-protein vegetarian diet.

Cooking them is easy too. Make a simple lentil soup, throw them into a spicy lentil curry, or toss them into salads for extra protein. They’re also loaded with dietary fiber, which helps digestion and keeps you full longer. Great for weight loss meals, muscle recovery, and meal prep on a tight budget.

2. Chickpeas

Chickpeas, aka garbanzo beans, are another cheap high-protein food that deserves way more love. You’ll find them everywhere — canned or dry — and they barely cost anything. Canned chickpeas are a lifesaver when you want quick healthy meals without spending much.

One cup of cooked chickpeas packs about 15 grams of plant-based protein. Not bad at all for something this cheap. They’re great if you’re following a budget-friendly high protein diet or cutting back on meat to save money.

You can roast chickpeas for a crunchy, high-protein snack, blend them into creamy hummus, or mix them into rice dishes and bowls. Super flexible. On top of that, chickpeas are rich in iron, vitamins, and minerals, which help keep your energy up and your body strong.

3. Peanut Butter

Peanut butter is one of those cheap protein foods that almost everyone already loves. It tastes good, it’s affordable, and it fits perfectly into a high-protein budget diet. You can spread it on toast, blend it into smoothies, or eat it with bananas and apples when you need a quick snack.

Just two tablespoons of peanut butter give you around 8 grams of protein, which is pretty close to what you get from an egg.

Not bad for something that costs way less and lasts longer in your kitchen. It’s also packed with healthy fats, so it keeps you full longer and helps control cravings. Great for weight management and energy-boosting snacks.

Quick tip though — go for natural peanut butter. No added sugar, no weird oils. Just peanuts and maybe a little salt. Simple, clean, and better for your healthy eating goals.

4. Black Beans

Black beans are seriously one of the most budget-friendly protein foods you can buy. Dry or canned, they’re cheap, easy to store, and last forever in your pantry. Perfect if you’re building a high-protein diet on a tight budget.

One cup of cooked black beans gives you about 15 grams of plant-based protein. They’re super filling too, thanks to all that fiber. That combo helps keep hunger away longer, which is great for weight loss meals and meal prep.

You can throw black beans into tacos, rice bowls, soups, or even turn them into homemade bean burgers. They work with almost anything and don’t need fancy seasoning to taste good. That’s why they’re a go-to for vegetarians, vegans, and anyone trying to cut back on meat to save money.

5. Canned Tuna

Tuna is one of the easiest cheap high-protein foods you can keep around. It comes in a can, costs very little, and needs almost zero cooking. Perfect for quick healthy meals when you’re tired or short on time.

A small 5-ounce can of tuna gives you 20+ grams of lean protein. That’s a lot for such a small portion. Plus, it’s low in fat and calories, which makes it great for a high-protein weight loss diet or clean eating plan.

Most people throw tuna into sandwiches, salads, or mix it with pasta and a little sauce. Super simple, super filling. It’s also great for meal prep, especially if you’re trying to eat more protein without spending much.

Cheap, fast, and packed with protein. Canned tuna is a no-brainer when eggs aren’t cutting it.

6. Greek Yogurt

Greek yogurt is way thicker than regular yogurt, and yeah, it’s packed with high-quality protein. It’s an easy win for a high-protein breakfast or a quick snack when you don’t want to cook anything.

One cup of plain Greek yogurt gives you around 17–20 grams of protein, which is a lot for something this simple. It helps keep you full, supports muscle recovery, and fits perfectly into a healthy weight loss diet.

You can eat it plain, mix in fruits, drizzle a little honey, or even add nuts for extra crunch. Super flexible. On top of that, Greek yogurt is rich in calcium, which helps keep your bones strong and healthy.

Quick tip: always go for the unsweetened Greek yogurt. Less sugar, better nutrition, and way better for clean eating goals.

7. Tofu

Tofu is made from soybeans, and yeah, it might look plain, but don’t sleep on it. This stuff is a cheap plant-based protein that works with almost any flavor you throw at it. It soaks up spices and sauces like a sponge, which makes it perfect for easy high-protein meals.

About half a block of tofu (roughly 150 grams) gives you close to 19 grams of protein. That’s solid, especially for something this affordable. It’s a favorite in Asian-style cooking, but you can use it in almost anything.

You can fry it till crispy, bake it, toss it into soups, or add it to stir-fries and rice bowls. Super flexible. It’s also great for vegetarians, vegans, or anyone trying to eat less meat and save money.

Another bonus? Tofu is cheap, easy to store, and lasts for days in the fridge. Simple, filling, and protein-packed without hurting your budget.

8. Cottage Cheese

Cottage cheese might look a little weird at first, but don’t judge it too fast. It’s creamy, mild, and honestly one of the best cheap high-protein foods you can buy. Super underrated.

One cup of cottage cheese gives you around 25 grams of protein. Yeah, that’s huge. Way more protein than eggs, and usually cheaper too. That’s why it’s popular in muscle-building diets and high-protein meal plans.

You can eat it with fruit, spread it on toast, or scoop it up with crackers for a quick snack. It’s low in fat, keeps you full, and works great if you’re trying to lose weight while building lean muscle.

If you want an easy, affordable protein boost without cooking, cottage cheese is a solid choice. Simple, filling, and budget-friendly.

9. Edamame

Edamame are basically young green soybeans, and they’re an awesome cheap plant-based protein snack. You’ll usually find them frozen, and they’re super easy to make. Just boil or steam them, add a little salt, and you’re good to go.

One cup of cooked edamame gives you around 17 grams of protein, which is solid for a snack. They’re filling too, so they work great for high-protein weight loss snacks or when you’re trying to avoid junk food.

They’re also kind of fun to eat, especially popping them out of the pods. On top of protein, edamame gives you fiber, vitamins, and minerals that support overall health and digestion.

10. Oats

Most people think oats are just a boring breakfast thing, but they actually pack more protein than you’d expect. Plus, oats are super cheap and crazy easy to make. That’s why they’re a staple in a lot of budget-friendly healthy diets.

One cup of cooked oats gives you around 6 grams of protein just by itself. And that’s before you add anything. Mix in milk, nuts, seeds, or peanut butter, and suddenly you’ve got a solid high-protein breakfast that keeps you full for hours.

Oats are also loaded with fiber, which helps control hunger and gives you steady energy all morning. Great for weight loss, muscle fuel, or just staying focused without crashing.

Cheap, filling, and customizable. Oats are way more powerful than people give them credit for.

Why Protein Matters

Protein isn’t just about muscles. It helps your body build strength, repair cells, burn fat, and stay energized. When you don’t get enough, you feel it fast — low energy, constant hunger, weak workouts, bad recovery. Not fun.

Eggs are a solid protein choice, sure. But they’re not the only way to hit your daily protein intake, and honestly, they’re not always the cheapest anymore.

By adding these 10 budget-friendly high-protein foods to your meals, you can eat better without spending more. They’re simple, filling, easy to cook, and work for almost any lifestyle — vegetarian, meat-light, or full-on meal prep mode.

Bottom line? You don’t need expensive foods to eat strong. Mix these options into your meals, save money, and still fuel your body the right way.

How to Use These Foods Daily

You don’t have to eat all 10 foods at once. That would be weird anyway
Just pick a few high-protein budget foods you actually enjoy and use them more often.

For example, keep it simple. Oats with peanut butter for breakfast. Cheap, filling, and great for long-lasting energy. A chickpea salad for lunch works perfectly if you want something light but still packed with plant-based protein. Dinner can be black beans with rice — super affordable and way more filling than it looks.

For snacks, go easy. Greek yogurt, cottage cheese, or roasted edamame are all solid high-protein snack options that don’t cost much. No cooking stress, no fancy prep.

You can even swap meat or eggs in your usual recipes with tofu or lentils. Same meals, less money, and still hitting your protein intake goals.

These small changes might seem minor, but over time they make a big difference — for your health, your energy, and your wallet. Eat smart, save cash, and keep it simple.

Final Thoughts

Eggs are healthy, no doubt. But when it comes to protein per dollar, they’re not always the best deal anymore. Foods like lentils, tuna, tofu, and cottage cheese often give you more protein for less money, and that’s a big win if you’re trying to eat smart on a budget.

These foods don’t just help you hit your daily protein goals either. They come with extra benefits like fiber, healthy fats, calcium, and key vitamins that support muscle growth, weight loss, and overall health.

Start small. Add one or two of these cheap high-protein foods to your meals this week. Try new recipes, swap ingredients, and mix things up so you don’t get bored. Eating well doesn’t have to be expensive or complicated.

Your body will feel better.
Your grocery bill will be lower.
And yeah… your wallet will definitely thank you.