9 Low Cost Protein Foods You Must Stock In Your Kitchen Cabinet

Low Cost Protein Foods

Protein is a crucial macronutrient that helps build and repair tissues, produce enzymes, hormones, and other body chemicals. It’s also essential for a healthy immune system and a well-functioning metabolism. While protein is abundant in meat and dairy products, these foods can be expensive, making it challenging to meet the daily protein requirements on a budget. To help you out, here are 9 low-cost protein-rich foods that you should stock in your kitchen cabinet.


Lentils are an excellent source of protein, fiber, and iron. One cup of cooked lentils provides 18 grams of protein, making it an affordable and nutritious alternative to meat. Lentils you can use in a variety of dishes, such as salads, soups, stews, and curries.


Soft and boiled hickpeas are a versatile and low-cost source of protein, with one cup providing 15 grams of protein. Chickpeas you use in salads, dips, stews, or roasted as a snack.

Black Beans

Black beans are another protein-rich food that is low in cost. One cup of cooked black beans provides 15 grams of protein. These beans can be used in soups, stews, tacos, and burritos.

Peanut Butter

The peanut butter is a delicious and affordable source of protein, with two tablespoons providing 8 grams of protein. Peanut butter you can use as a spread, in smoothies, or as a base for sauces.


The Eggs are a low-cost and nutritious source of protein, with one large egg providing 6 grams of protein. Eggs you can enjoy in a variety of ways, such as boiled, fried, or baked.


Nutrious tuna is an excellent source of protein and omega-3 fatty acids, with one can providing 20 grams of protein. Tuna can be used in salads, sandwiches, or as a topping for crackers.

Greek Yogurt

Greek yogurt is a high-protein dairy product that is low in cost. One cup of Greek yogurt provides 18 grams of protein. Greek yogurt can be used as a snack, in smoothies, or as a base for dips.

Cottage Cheese

The cottage cheese is a low-cost source of protein, with one cup providing 14 grams of protein. Cottage cheese can be used as a snack, in smoothies, or as a base for dips.


Quinoa is a protein-rich grain that is low in cost. One cup of cooked quinoa provides 8 grams of protein. Quinoa can be used in salads, soups, stews, or as a substitute for rice.

In conclusion, protein is essential for a healthy diet, but it doesn’t have to be expensive. By stocking these low-cost protein-rich foods in your kitchen cabinet, you can meet your daily protein requirements without breaking the bank. Try incorporating these foods into your meals, and you’ll see a noticeable difference in your health and wallet.

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