21 Cheapest Pantry Proteins to Keep on Hand

Stocking up on protein-rich foods doesn’t have to break the bank. With a little planning and smart shopping, you can fill your pantry with affordable, nutritious proteins that pack a punch. From canned goods to plant-based options, these 21 pantry staples will keep you fueled without emptying your wallet.

Canned Tuna

Canned tuna is a versatile and affordable protein choice. It’s perfect for sandwiches, salads, or casseroles. Rich in omega-3 fatty acids, it supports heart health. Look for varieties packed in water rather than oil to keep the calorie count lower. Brands like Bumble Bee and Starkist offer budget-friendly options.

Lentils

Lentils are a staple in many cuisines due to their affordability and high protein content. They cook quickly and can be used in soups, stews, or salads. Lentils are also a great source of fiber and iron, making them a nutritious addition to your pantry.

Chickpeas

Chickpeas, also known as garbanzo beans, are incredibly versatile. Whether canned or dried, they’re perfect for creating hummus, adding to salads, or roasting for a crunchy snack. They provide a significant amount of protein and fiber, keeping you full and satisfied.

Black Beans

Black beans are a diet staple due to their affordability and nutritional value. They are rich in protein and fiber, making them a filling addition to any meal. Use them in soups, tacos, or as a base for veggie burgers.

Peanut Butter

A favorite among many, peanut butter is not only delicious but also a fantastic source of protein. Opt for natural versions with minimal added sugar or salt. Spread it on toast, blend it into smoothies, or use it as a dip for fruit and vegetables.

Canned Salmon

Canned salmon is an excellent source of protein and healthy fats. It’s more affordable than fresh salmon and can be used in a variety of dishes. Mix it with some breadcrumbs and spices for easy salmon patties or add it to pasta for a quick meal.

Split Peas

Split peas are not only budget-friendly but also packed with protein and fiber. They’re perfect for making hearty split pea soup or adding to stews and casseroles. They cook down to a creamy texture, making them a comforting addition to any meal.

Pinto Beans

Pinto beans are a staple in many kitchens for their cost-effectiveness and protein content. They’re great for making refried beans, chili, or simply adding to rice dishes. Pinto beans are also a good source of essential nutrients like magnesium and potassium.

Kidney Beans

Kidney beans are a protein powerhouse, often used in chili and stews. They’re available canned or dried and are a rich source of fiber, iron, and folate. They hold their shape well during cooking, making them ideal for soups and salads.

Canned Sardines

Canned sardines are an economical protein source rich in omega-3 fatty acids. They can be eaten straight from the can, added to pasta dishes, or used as a topping for salads. Their strong flavor pairs well with lemon and herbs.

Textured Vegetable Protein (TVP)

TVP is a versatile, plant-based protein made from soy flour. It’s dehydrated and expands when rehydrated, making it an affordable meat substitute in dishes like tacos, spaghetti sauce, and chili. It absorbs flavors well, making it adaptable to various recipes.

Edamame (Frozen or Dried)

Edamame, or young soybeans, are a protein-rich snack or addition to meals. Available frozen or dried, they’re easy to prepare and enjoy. Simply steam the frozen variety or snack on dried edamame for a crunchy, satisfying protein boost.

Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. It’s slightly more expensive than other grains but packs more protein per serving. Use it as a base for salads, as a side dish, or even as a breakfast porridge.

Canned Chicken

Canned chicken is a convenient protein option for quick meals. It’s ideal for making chicken salad, adding to soups, or topping pizzas. Look for low-sodium varieties to keep your meals healthier. Brands like Swanson and Hormel offer affordable choices.

Oats

Oats are a budget-friendly pantry staple that provides protein and fiber. They’re not just for breakfast; use them in baking, as a binder in meatloaf, or in homemade granola. Rolled oats and steel-cut oats offer different textures and cooking times.

Chia Seeds

Chia seeds may be small, but they’re packed with protein, fiber, and omega-3 fatty acids. Use them to make chia pudding, add to smoothies, or sprinkle on yogurt for a nutritional boost. They can absorb liquid and form a gel-like consistency, making them a versatile ingredient.

Hemp Seeds

Hemp seeds are a complete protein source and are rich in healthy fats and minerals. Sprinkle them on salads, blend them into smoothies, or use them in baking. Their mild, nutty flavor makes them easy to incorporate into many dishes.

Brown Rice

Brown rice is a whole grain that provides more protein and fiber than white rice. It’s a versatile base for meals, from stir-fries to grain bowls. Cooking it in broth or adding spices can enhance its flavor, making it a satisfying, nutritious staple.

Seitan

Seitan is a high-protein meat substitute made from wheat gluten. It has a chewy texture and can be flavored to mimic various meats, making it ideal for stir-fries, sandwiches, or grilling. It’s available ready-made or as a mix, which is often more economical.

Almonds

Almonds are a nutritious snack high in protein, healthy fats, and vitamin E. Enjoy them raw, roasted, or as almond butter. They’re also great for baking or adding a crunchy texture to salads and dishes. Buying in bulk can help reduce the cost.

Sunflower Seeds

Sunflower seeds are an affordable protein source that can be eaten on their own or added to dishes. They’re rich in healthy fats, vitamins, and minerals. Use them in trail mix, sprinkle them on salads, or incorporate them into homemade granola bars for a nutritious crunch.