Chicken is often the default protein choice for families trying to eat well on a budget—but it’s far from the only option. Whether you’re looking to mix things up, reduce grocery costs, or explore new ingredients, there are plenty of affordable protein sources that offer great flavor, versatility, and nutrition.
Here are five budget-friendly proteins that aren’t chicken—along with serving tips the whole household will enjoy.
- Eggs
At roughly 10 grams of protein per large egg, this kitchen staple is a nutritional powerhouse. They’re quick to cook, easy to prep ahead, and appeal to both kids and adults. Scramble them with leftover vegetables, bake into mini frittatas, or slice boiled eggs into salads or grain bowls. For a quick dinner, try breakfast-for-dinner: eggs, whole grain toast, and fruit make a complete and budget-conscious meal. For inspiration, check out these 45 ways to cook eggs from Bon Appétit.
- Canned Fish (Tuna, Salmon, Sardines)
Shelf-stable and packed with omega-3s, canned fish is one of the most underrated sources of high-quality protein. Tuna salad sandwiches, salmon patties, or sardines on whole grain crackers with a squeeze of lemon can all be prepared in minutes. Look for wild-caught, sustainably sourced options and stock up when they go on sale. For an easy recipe, try these crispy salmon cakes from AllRecipes.
- Tofu
Tofu is a versatile plant-based protein that absorbs flavor like a sponge. Firm tofu works well in stir-fries, sheet pan dinners, and even tacos. Simply press out the excess water, cube it, and pan-fry until golden, or bake with your favorite seasonings. It’s also a great meat alternative in dishes like curry, barbecue bowls, or noodle salads. For beginners, Love & Lemons has a helpful guide on how to cook tofu that covers all the basics.
- Lentils
Lentils are inexpensive, quick to cook, and packed with protein and fiber. Green or brown lentils hold their shape well for soups, while red lentils break down into creamy textures—great for sauces and stews. Add them to pasta sauce for a protein boost, use in veggie burgers, or simmer with spices and coconut milk for a warming lentil curry. Check out these healthy lentil recipes from EatingWell for meal ideas.
- Ground Turkey
Often overlooked in favor of ground beef or chicken, ground turkey is lean, affordable, and highly adaptable. Use it in meatballs, taco filling, stir-fries, or skillet casseroles. Season it well and pair with bold flavors—garlic, onion, and spices go a long way. For family-friendly meals, try this turkey meatloaf from Skinnytaste that freezes well and reheat quickly.
By rotating these proteins into your weekly plan, you can save money, cut back on grocery repetition, and expose your family to a wider range of nutrients and flavors. These options are easy to prepare, versatile in the kitchen, and loved by both picky eaters and adventurous palates.
