Affordable Protein-Packed Foods You’ll Love

With the current surge in food prices, many shoppers are feeling the strain on their grocery bills. Food inflation has pushed the costs of essential items, particularly protein-rich foods, significantly higher, making it more challenging to maintain a balanced diet without overspending. However, protein is crucial for muscle development, bone strength, and overall immune health, so cutting back drastically is not an option. Fortunately, there are still affordable protein sources available that won’t compromise your budget.

Seven Budget-Friendly Protein Sources

1. Round Steak

Round steak is one of the most cost-effective and lean options available at your butcher, typically priced under $7 per pound. It contains a substantial amount of protein while offering healthy levels of iron, vital for energy during workouts. Round steak has a favorable protein-to-fat ratio, making it an ideal choice for muscle-building diets.

To enhance its tenderness and flavor, consider marinating the steak in a mix of oil, soy sauce, citrus juice, and salt for an hour before cooking.

2. Edamame

Edamame, or immature soybeans, are a protein-rich snack option. A one-cup serving provides about 13 grams of protein along with essential nutrients like dietary fiber, potassium, and folate. Find them in the frozen section of stores, and enjoy them as a snack, in salads, or incorporated into main dishes such as stir-fries.

3. Canned Sardines

Canned sardines are an economical source of high-quality protein, offering around 20 grams per can. They are also rich in omega-3 fatty acids, which support heart health and longevity. Additionally, sardines provide vitamin D, which is essential for bone health. Incorporate them into salads, pastas, or simply enjoy them on whole-grain crackers.

4. Cottage Cheese

Cottage cheese is a protein powerhouse, containing about 13 grams per half-cup serving, often at a lower price than Greek yogurt. It also provides calcium and other essential nutrients. Use it in smoothies, as a breakfast option, or topped with fruits and nuts for a nutritious snack.

5. Turkey Drumsticks

Don’t reserve turkey drumsticks for Thanksgiving; they are a flavorful, protein-rich cut, offering about 17 grams of protein per 3-ounce serving. This dark meat is more nutrient-dense than white meat, providing essential vitamins and minerals. Roast or braise them for delicious meals throughout the year.

6. Textured Vegetable Protein (TVP)

TVP is an underrated source of plant-based protein with about 25 grams per half-cup, making it a versatile ingredient for various dishes. Rich in fiber, it can be easily substituted for ground meat in tacos, chili, and pasta sauces, providing a budget-friendly option for those seeking meat alternatives.

7. Eggs

Though prices have spiked, eggs remain an affordable source of high-quality protein at approximately $0.35 per egg. They contain essential vitamins and nutrients that promote brain health and muscle function. Their culinary versatility makes them easy to use in a range of meals, from breakfast to dinner.

Recipes Featuring Protein-Rich Ingredients

Round Steak with Horseradish Sauce

This recipe combines flavor and affordability for a satisfying meal.

Servings: 2

Ingredients

• 2 round steaks (6–8 oz each, about 1-inch thick)
• 1/4 cup + 1 Tbsp olive oil
• 1/4 cup soy sauce
• Juice of 1 lemon
• 2 garlic cloves, minced
• 1/2 tsp cumin powder
• 3/4 cup plain yogurt
• 3 Tbsp prepared horseradish
• 1 tsp lemon zest
• 1/4 cup chopped parsley

Cooking Instructions

1. Mix 1/4 cup olive oil, soy sauce, lemon juice, 1 minced garlic clove, and cumin in a shallow baking dish for the marinade.
2. Marinate the steaks in the mixture in the refrigerator for at least 3 hours, flipping once.
3. Preheat your grill to medium-high. Remove the steaks from the marinade, pat dry, and grill for 4 minutes on each side.
4. Allow the steaks to rest for 10 minutes before slicing.
5. For the sauce, mix yogurt, horseradish, 1 Tbsp olive oil, remaining garlic, lemon zest, and season with pepper and salt.
6. Serve the steak topped with the horseradish sauce and parsley.

Lemony Sweet Potato Fish Cakes with Red Sauce

This recipe showcases the deliciousness of sardines in a unique way, perfect for a light dinner.

Servings: 2

Fish Cakes Ingredients

• 2 cups cooked and cubed peeled sweet potato
• 3 cans sardines, drained
• 1 egg, lightly beaten
• 1/2 cup bread crumbs
• 1/2 cup chopped red onion
• Zest of 1 lemon
• Juice of 1 lemon
• 1 Tbsp fresh thyme
• 1/4 tsp salt
• 1 Tbsp oil

Sauce Ingredients:

• 1/3 cup dry-packed sun-dried tomatoes
• 1/2 cup roasted red pepper
• 1 garlic clove, chopped
• 1/4 tsp red pepper flakes

Cooking Instructions

1. Mash sweet potato and sardines in a large bowl.
2. Add egg, breadcrumbs, red onion, lemon zest and juice, thyme, and salt. Mix well and form into four patties.
3. Heat oil in a frying pan over medium-high heat and cook the patties for about 4-5 minutes on each side until golden brown.
4. For the sauce, soak sun-dried tomatoes in boiled water for 15 minutes, then blend with roasted red peppers, garlic, and red pepper flakes until smooth.
5. Serve the patties topped with the red pepper sauce.