15 High Protein Meals Under $10 (That Actually Taste Amazing)
Who says you have to spend a fortune to hit your protein goals? Whether you’re meal prepping, bulking on a budget, or just trying to stay full without raiding your wallet, these recipes prove one thing: cheap can be delicious AND nutritious.
Each meal in this list is loaded with protein, packed with flavor, and costs less than a tenner per serving—often much less. From hearty meat dishes to satisfying vegetarian bowls, there’s something here for everyone (even picky eaters and broke college students).
Ready to fill your plate without emptying your pockets? Let’s dig into these budget-friendly gains!
1. Egg & Black Bean Breakfast Burritos
High in protein and super filling, these breakfast burritos are perfect for meal prep. The beans, eggs, and cheese combo keeps you satisfied for hours, and you can freeze them too!
Ingredients:
4 large eggs
1/2 cup canned black beans, rinsed
1/4 cup shredded cheddar cheese
1/4 cup salsa
2 whole wheat tortillas
1 tablespoon olive oil
Salt and pepper to taste
Instructions:
- In a skillet, heat olive oil and scramble the eggs with salt and pepper.
- Warm the tortillas and divide eggs, beans, and cheese between them.
- Add a spoonful of salsa to each.
- Roll them up, grill in the pan (optional), and enjoy!
Protein per serving: ~20g
Cost per serving: ~$2.25
2. Garlic Herb Chicken Thighs with Quinoa
Chicken thighs are way more affordable than breasts—and honestly, way juicier too. Serve them over fluffy quinoa with garlic and herbs for a cheap and powerful protein punch.
Ingredients:
4 boneless chicken thighs
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon dried thyme or Italian seasoning
Salt and pepper to taste
1 cup cooked quinoa
Lemon wedge (optional)
Instructions:
- Season chicken thighs with garlic powder, herbs, salt, and pepper.
- Heat olive oil in a skillet and sear chicken on both sides until cooked through.
- Serve over quinoa with a squeeze of lemon on top.
Protein per serving: ~30g
Cost per serving: ~$2.90
3. Lentil and Spinach Curry
This one’s a vegetarian powerhouse—cheap, flavorful, and incredibly rich in plant-based protein. It’s also perfect for batch cooking.
Ingredients:
1 cup dried brown or green lentils
1 tablespoon olive oil
1 small onion, chopped
2 garlic cloves, minced
1 tablespoon curry powder
2 cups spinach
2 ½ cups water or veggie broth
Salt to taste
Instructions:
- In a pot, heat olive oil and sauté onion and garlic until soft.
- Stir in curry powder and lentils.
- Add water or broth and bring to a boil.
- Simmer for 25 minutes, then stir in spinach. Cook until wilted.
- Season and serve with rice or naan.
Protein per serving: ~18g
Cost per serving: ~$1.75
4. Turkey Taco Rice Bowl
Lean ground turkey, beans, rice, and spices come together in this quick and customizable protein-packed bowl. Add whatever toppings you’ve got on hand!
Ingredients:
1/2 pound ground turkey
1/2 cup canned black beans
1/2 cup cooked brown rice
1/2 teaspoon chili powder
1/4 teaspoon cumin
Salt to taste
Chopped lettuce, tomato, or cheese (optional)
Instructions:
- Brown the turkey in a pan and add chili powder, cumin, and salt.
- Stir in black beans and heat through.
- Serve over rice with optional toppings.
Protein per serving: ~26g
Cost per serving: ~$2.80
5. Tofu Stir Fry with Veggies
Crispy tofu and a medley of veggies tossed in a savory sauce—this plant-based meal is packed with protein and costs less than a fancy coffee.
Ingredients:
1 block firm tofu, pressed and cubed
1 tablespoon soy sauce
1 tablespoon olive oil
1 cup mixed frozen or fresh stir-fry veggies
1 garlic clove, minced
1 teaspoon cornstarch (optional, for crispiness)
Instructions:
- Heat oil in a pan and add tofu cubes. Sear until golden on all sides.
- Add garlic and stir-fry veggies. Cook for 5–7 minutes.
- Drizzle with soy sauce and toss everything together.
- Optional: Dust with cornstarch before frying tofu for extra crunch.
Protein per serving: ~20g
Cost per serving: ~$2.10
6. Tuna & White Bean Salad
This no-cook, pantry-friendly meal is a lifesaver when you’re short on time (and cash). The combination of tuna and cannellini beans gives you a hefty dose of protein, while lemon, olive oil, and herbs add Mediterranean flair.
Ingredients:
1 can tuna in water or olive oil, drained
1/2 can (7 oz) cannellini or navy beans, rinsed
1 tablespoon olive oil
1 tablespoon lemon juice
1 tablespoon chopped parsley or basil
Salt and pepper to taste
Optional: red onion slices or cherry tomatoes
Instructions:
- In a bowl, combine tuna and beans.
- Drizzle with olive oil and lemon juice.
- Add herbs and season to taste.
- Mix well and serve on toast, in lettuce cups, or on its own.
Protein per serving: ~25g
Cost per serving: ~$2.00
7. Beef & Broccoli Stir Fry
A classic takeout favorite you can make at home in under 20 minutes—and way cheaper. Lean beef adds serious protein, and the broccoli gives it crunch and fiber. Serve with rice or cauliflower rice for a complete meal.
Ingredients:
1/2 pound lean ground beef or stir-fry beef strips
2 cups broccoli florets (fresh or frozen)
2 tablespoons soy sauce
1 teaspoon garlic powder
1 tablespoon olive or sesame oil
1/2 teaspoon cornstarch (optional, for thickening)
Instructions:
- In a pan, heat oil and cook beef until browned.
- Add broccoli and sauté for 5–7 minutes.
- Stir in soy sauce, garlic powder, and cornstarch (if using).
- Cook until sauce thickens and broccoli is tender.
Protein per serving: ~28g
Cost per serving: ~$3.10
8. Baked Egg & Spinach Muffins
Perfect for meal prep, breakfast on-the-go, or even a quick dinner with a side salad. These egg muffins are full of protein and low on effort—and you can add any leftover veggies or cheese you have on hand.
Ingredients:
4 large eggs
1/2 cup chopped spinach
1/4 cup shredded cheese (cheddar or feta)
1/4 teaspoon garlic powder
Salt and pepper to taste
Optional: diced tomatoes, bell pepper, or mushrooms
Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, whisk eggs with seasoning and mix in spinach and cheese.
- Pour into a greased muffin tin (makes 4–6 muffins).
- Bake for 15–18 minutes or until set.
- Let cool slightly and enjoy warm or cold.
Protein per serving (3 muffins): ~18g
Cost per serving: ~$1.75
9. Peanut Butter Chickpea Power Bowl
Don’t knock it till you try it—chickpeas coated in a creamy peanut butter sauce are surprisingly addictive. This meal is plant-based, budget-conscious, and full of flavor with a sweet-salty-spicy kick.
Ingredients:
1 can chickpeas, rinsed and drained
1 tablespoon peanut butter
1 teaspoon soy sauce
1 teaspoon honey or maple syrup
1/2 teaspoon chili flakes or sriracha
1/2 cup cooked brown rice or quinoa
1/2 cup shredded carrots or cabbage
Instructions:
- In a bowl, mix peanut butter, soy sauce, sweetener, and chili flakes.
- Toss chickpeas in the sauce until well coated.
- Serve over rice with shredded veggies.
- Top with sesame seeds or chopped peanuts if desired.
Protein per serving: ~20g
Cost per serving: ~$2.50
10. Egg Fried Rice with Edamame
A lightning-fast meal that hits all the marks—cheap, protein-rich, and endlessly customizable. The combo of eggs and edamame makes it surprisingly filling and satisfying.
Ingredients:
2 eggs
1 cup cooked rice (day-old works best)
1/2 cup frozen shelled edamame (thawed)
1 tablespoon soy sauce
1 green onion, chopped
1 tablespoon oil for frying
Optional: garlic, sesame oil, chili flakes
Instructions:
- Heat oil in a pan and scramble the eggs.
- Add rice, edamame, and soy sauce. Stir-fry until heated through.
- Add green onion and any extras like garlic or chili flakes.
- Serve hot in a bowl or wrap in lettuce leaves.
Protein per serving: ~19g
Cost per serving: ~$2.30
11. Cottage Cheese & Veggie Wrap
This surprisingly filling wrap packs a punch thanks to the high protein content of cottage cheese, plus fiber-rich veggies. It’s creamy, crunchy, and totally customizable. Great for lunch, dinner, or even a post-workout snack.
Ingredients:
1/2 cup low-fat cottage cheese
1 whole wheat tortilla
1/4 cup shredded carrots
1/4 cup sliced cucumber
A few spinach or lettuce leaves
Salt and pepper to taste
Optional: hot sauce or hummus spread
Instructions:
- Spread cottage cheese in the center of the tortilla.
- Add veggies and season with salt and pepper.
- Optional: add a drizzle of hot sauce or spread a layer of hummus.
- Wrap tightly and slice in half.
Protein per serving: ~20g
Cost per serving: ~$1.90
12. Sweet Potato & Black Bean Skillet
This one-pan wonder is smoky, sweet, and protein-rich thanks to the black beans. The sweet potatoes add fiber and natural sweetness, while the spices pull it all together. It’s cheap, filling, and totally satisfying.
Ingredients:
1 medium sweet potato, diced
1/2 can black beans, rinsed
1/4 cup diced red onion
1 teaspoon olive oil
1/2 teaspoon smoked paprika
Salt and pepper to taste
Optional: avocado or lime wedge for serving
Instructions:
- Heat oil in a skillet and sauté sweet potatoes until golden and tender.
- Add red onion and cook until softened.
- Stir in black beans, paprika, salt, and pepper.
- Cook until everything is heated through. Serve warm with toppings.
Protein per serving: ~17g
Cost per serving: ~$2.20
13. Greek Yogurt Chicken Salad
A high-protein spin on the classic chicken salad—this one swaps mayo for creamy Greek yogurt. It’s tangy, herby, and perfect for sandwiches, wraps, or lettuce cups.
Ingredients:
1 cooked chicken breast, shredded
1/4 cup plain Greek yogurt
1 tablespoon lemon juice
1/2 teaspoon garlic powder
1 tablespoon chopped parsley
Salt and pepper to taste
Optional: diced celery or cucumber
Instructions:
- In a bowl, combine shredded chicken, yogurt, lemon juice, and seasoning.
- Mix well and stir in herbs and optional veggies.
- Serve in sandwiches, wraps, or on top of a salad.
Protein per serving: ~30g
Cost per serving: ~$3.00
14. Chili Garlic Tofu & Rice Bowl
This tofu bowl is spicy, savory, and protein-packed. The tofu gets crispy on the outside, while a quick chili garlic sauce gives it major flavor. Serve it with rice and steamed veggies for a balanced bowl.
Ingredients:
1/2 block firm tofu, cubed
1 tablespoon soy sauce
1 teaspoon chili garlic sauce
1 tablespoon oil
1/2 cup cooked rice
1/2 cup steamed broccoli or green beans
Instructions:
- Pan-fry tofu cubes in oil until golden and crisp.
- Add soy sauce and chili garlic sauce, toss to coat.
- Serve over rice with steamed veggies on the side.
Protein per serving: ~22g
Cost per serving: ~$2.60
15. Baked Salmon & Veggie Foil Packets
Yes, you can have salmon on a budget—especially when it’s baked with affordable veggies in a no-mess foil packet. This dinner is simple, lean, and loaded with omega-3s and protein.
Ingredients:
1 small salmon fillet (4–5 oz)
1/2 zucchini, sliced
1/2 bell pepper, sliced
1 teaspoon olive oil
Lemon wedge
Salt, pepper, and dried dill or Italian seasoning
Instructions:
- Preheat oven to 400°F (200°C).
- Place salmon and veggies on a sheet of foil. Drizzle with olive oil, lemon juice, and seasonings.
- Fold foil to seal and bake for 15–18 minutes.
- Serve hot, straight from the foil.
Protein per serving: ~26g
Cost per serving: ~$3.80
