When you’re looking to incorporate more protein into your diet without relying on chicken, there are plenty of affordable and diverse options available. Whether you prefer plant-based proteins or are open to seafood, these alternatives are both budget-friendly and nutritious. Here are 10 options to consider.
Eggs
Eggs are a versatile and cost-effective protein source. They can be boiled, scrambled, or poached, fitting seamlessly into any meal. With approximately 6 grams of protein per egg, they’re a staple for many looking to increase their protein intake. Plus, eggs are rich in vitamins and minerals.
Greek Yogurt
Greek yogurt is another excellent choice, offering around 10 grams of protein per 100 grams. It’s thick, creamy, and perfect for breakfast or a snack. Pair it with fruits or nuts for added nutrients. Opt for plain, unsweetened versions to keep your sugar intake in check.
Lentils
Lentils are not only affordable but also highly nutritious. With about 18 grams of protein per cooked cup, they are a fantastic plant-based option. They’re easy to cook and can be added to soups, stews, and salads. Lentils are also a good source of fiber, promoting digestive health.
Canned Tuna
Canned tuna is a convenient protein option, offering around 20 grams of protein per 3-ounce serving. It’s perfect for quick meals and can be used in sandwiches, salads, or pasta dishes. Opt for varieties packed in water to reduce calorie and fat intake.
Cottage Cheese
Cottage cheese is a protein powerhouse, with roughly 25 grams of protein per cup. It’s versatile enough to be eaten on its own or mixed with fruits, nuts, or honey. Cottage cheese is also a great source of calcium, important for bone health.
Chickpeas
Chickpeas are a staple in many vegetarian diets, providing around 15 grams of protein per cooked cup. They’re highly versatile and can be used in dishes like hummus, salads, or curries. Chickpeas are also rich in fiber, iron, and other essential nutrients.
Black Beans
Black beans are another excellent plant-based protein source, offering about 15 grams of protein per cooked cup. They’re budget-friendly and can be used in a variety of dishes, from tacos to soups. Black beans are also rich in fiber and antioxidants.
Quinoa
Quinoa is a complete protein, containing all nine essential amino acids. It provides around 8 grams of protein per cooked cup. Quinoa is a versatile grain that can be used in salads, as a side dish, or even as a breakfast cereal. It’s also gluten-free.
Edamame
Edamame, or young soybeans, offer a protein-rich snack with about 17 grams per cooked cup. They’re easy to prepare and can be enjoyed on their own or added to salads and stir-fries. Edamame is also a source of vitamin K and folate.
Peanut Butter
Peanut butter is a favorite for many, providing about 8 grams of protein per 2-tablespoon serving. It’s affordable and pairs well with fruits, bread, or smoothies. Choose natural peanut butter to avoid added sugars and unhealthy fats.
Tofu
Tofu is a popular protein source in vegetarian and vegan diets, offering around 10 grams of protein per 100 grams. It’s incredibly versatile and can be baked, fried, or added to various dishes. Tofu is also rich in calcium and iron.
Sardines
Sardines are a protein-rich seafood option, providing approximately 21 grams of protein per 3.75-ounce can. They’re also high in omega-3 fatty acids, which are beneficial for heart health. Sardines can be eaten on their own or added to salads and pasta.
Almonds
Almonds are a great protein source, with about 6 grams per ounce. They’re perfect for snacking or adding to dishes for a protein boost. Almonds are also rich in healthy fats, vitamin E, and magnesium, supporting overall health.
Chia Seeds
Chia seeds provide around 5 grams of protein per ounce, making them a great addition to smoothies, yogurt, or oatmeal. These tiny seeds are also rich in omega-3 fatty acids and fiber, offering a host of health benefits.
Seitan
Seitan, made from wheat gluten, is a popular meat substitute with about 25 grams of protein per 3.5-ounce serving. It’s often used in vegetarian and vegan dishes due to its meat-like texture. Seitan can be grilled, sautéed, or used in stir-fries.
Oatmeal
Oatmeal is more than just a breakfast staple; it offers around 6 grams of protein per cooked cup. It’s affordable, easy to prepare, and can be customized with fruits, nuts, or seeds for added nutrition. Oatmeal is also a good source of dietary fiber.
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