top of page
  • Bettina Applewhite

Low Cost Protein Options to Counter the Rising Costs of Eggs

The price of eggs have been constantly rising. Eggs were an economical source of protein. Now people are looking for alternatives as the cost of goods continue to rise. There are still good sources of protein that won't break the bank.

Protein is a necessary nutrient that helps build muscle, helps in wound healing and helps to strengthen bones. Protein also aides in achieving and maintaining a healthy weight, feeling full, and helps to repair muscles after an injury.

Eggs provide 6 grams of protein per large egg. Prior to the rising costs of eggs, you could purchase a dozen eggs for around $1. That's about $0.08 an egg. Now that cost is climbing upward to $0.67 per egg. It's a drastic jump that is making people search for more low cost options of foods high in protein.

There are so many good benefits to protein, it's important to keep it high on your list of dietary needs. Check out the list below that are some low-cost options for high protein foods.


Beans and legumes can cost as low as $0.10 per serving up to $0.48 per serving. One serving of beans is a half cup of cooked beans and provides 7 grams of protein per serving. That's even more protein than one egg!

There are so many varieties of beans including black beans, pinto beans, navy beans, refried beans, chickpeas, and lentils. Lentils are quick cooking legumes that are great in soups and in curries. Lentils have 9 grams of protein per serving.

Dry beans are lower in cost than canned beans but require more preparation. Canned beans are convenient because they are already cooked. Canned beans can be easily reheated or served cold in dips or salads. Try to look for low sodium or no added salt versions of canned beans when shopping.

Below are some tasty recipes that include beans:

Peanut Butter

Peanut butter can cost between $0.22 per serving up to $1.04 per serving based on brands. Peanut butter provides 8 g of protein per 2 Tbsp serving. Peanut butter is a versatile ingredient. It's great when simply spread on toast and delicious when mixed into sauces and soups.

Below are some tasty recipes that include peanut butter:


You can find cheddar cheese starting around $0.25 per serving and it can keep climbing as high as you like with different types of cheeses. 1 oz. of cheese can provide 7 g of protein.

Cheese is a good source of protein, calcium, and phosphorous. These nutrients all work together to build strong bones.

Cheese comes in mild flavors like mozzarella and feta to bold flavors like brie and blue cheeses. With all the varieties in flavors of cheese comes many more ways to eat it. You can pair it with crackers and eat as a snack or mix with noodles for a classic macaroni and cheese or melt it between toasted bread for a grilled cheese. You can add cheese to potatoes for a good combination of carbs and protein or even add cheeses to casseroles.

Below are some tasty recipes that use cheese:

Chia Seeds

You can find chia seeds for around $0.25 per serving. You may look at the total cost of a bag of chia seeds and see big dollar signs; however, a serving of chia seeds is only 2 tablespoons. One $10 bag of chia seeds can give you up to 32 servings. Now that's a great value.

Chia seeds are an good source of protein providing 4 g of protein per serving. They are also a good source of fiber and Omega-3 fats that are protective to the heart. Chia seeds are small but absorb the liquid they are mixed in creating a creamy pudding. They can be added to smoothies for extra protein and nutrition or even added to water flavored with lemon slices to ease GI regularity.

Below are some tasty recipes using chia seeds:


Oatmeal costs around $0.26 per serving. Oatmeal has 5 - 6 g protein per serving which is almost as much protein as one large egg. Oatmeal is a good source of fiber. Oatmeal comes in quick cooking and more whole grain forms. Steel cuts oats have the most fiber and because of this takes the longest to cook while quick cooking oats can cook in 5 minutes or less and has less fiber because the outer layers of the oat has been removed.

Oatmeal is so versatile. You can dress it up or down however you like. Below are some tasty recipes using oatmeal:

Stretch Your Eggs by Adding Vegetables

Another tactic to stretch your dollar using eggs is to add vegetables to your dishes. You can add vegetables to eggs in an omelet or scramble. Or add vegetables to eggs in a quiche. Not only can you have lots of great tasting variety by adding vegetables, but you can find yourself feeling fuller with less eggs.

Below are some tasty recipes adding vegetables to eggs:

Many Cost Effective Ways to Add Protein to Your Diet

The bottom line is that protein is a very important part of your diet. Even with the cost of eggs rising, it's important to keep protein in your diet. Try out some of these ways to incorporate these low cost protein in your diet at every meal.

Related Posts

See All


bottom of page