10 Foods That Are More Affordable and Contain More Protein Than Eggs
Due to the supply shortage, egg hunting has evolved into a new experience. Finding a dozen eggs at your local store now feels like finally getting off the waitlist for a Birkin, only to be struck with sticker shock, causing a reassessment of your choice. This once affordable and commonly available protein source has gained “it-food” status in the dairy section, highly sought after by health enthusiasts aiming for their protein targets and “eggophiles” (yes, that's a term) scrambling to secure their supply. As reported by the USDA, the average price for a dozen large white eggs reached $8.07 at the end of February, and unfortunately, prices are expected to continue rising.
The bright side of this rise in egg prices is the abundance of alternatives to help boost your protein intake, especially if you're unable to find eggs or are hesitant about the cost. Below, registered dietitians recommend high-protein foods that are equally convenient but likely more budget-friendly than the current prices for eggs, which contain only six grams of protein each—meaning a two-egg omelet often falls short of being a complete meal.
1. **Greek yogurt**
- **10-12 grams of protein per ½ cup serving**
- This creamy and satisfying option is incredibly easy to incorporate into your diet. "Greek yogurt is an economical, nutrient-rich choice that not only offers protein but often provides calcium and vitamin D, nutrients that most Americans lack," noted Whitney Evans, PhD, RD, a registered dietitian and director of nutrition science, research & innovation at Danone North America Nutrition. "[Its] dairy proteins are complete, supplying all nine essential amino acids required by the human body."
- Its plain and unsweetened nature enhances its versatility. Use it in parfaits, smoothies, pancake batter, veggie dips, or as a substitute for sour cream or mayonnaise in recipes.
2. **Peanut butter**
- **8 grams of protein per 2 tablespoons of peanut butter**
- Whether chunky or creamy, this spread is perfect for smoothies, yogurt, oatmeal, or simply enjoyed alone—unless you have allergies. Besides being rich in protein, it also delivers fiber, B vitamins, and vitamin E, making it a balanced option to keep you satisfied until your next meal. Just ensure your peanut butter contains only peanuts with no added ingredients like canola oil or sugar.
3. **Cottage cheese**
- **14 grams of protein per ½ cup serving**
- Once viewed as a bland diet food, cottage cheese has become a versatile staple and a favorite high-protein snack, converting skeptics into enthusiasts. "Cottage cheese is rich in slow-digesting casein protein, helping to keep you full between meals," said Brittany Werner, MS, RDN, director of coaching at Working Against Gravity. With its high protein, low glycemic index, probiotics, and vitamins, it's increasingly popular on platforms like TikTok where people are reinventing it in countless dishes—from mac and cheese to pancakes and ice cream.
4. **Lentils**
- **9 grams of protein per ½ cup serving of cooked lentils**
- These small legumes pack a punch when it comes to plant-based protein and fiber (beneficial for weight management, blood sugar control, and gut health). A 2024 study identified lentils as a highly nutritious food with anti-inflammatory and antimicrobial properties. While typically added to soups or stews, they can also elevate salads, warm bowls, or be used as a meat substitute in burgers, tacos, or lasagna.
5. **Canned tuna**
- **26-29 grams of protein per ½ cup serving**
- Beyond being a great source of protein and omega-3 fatty acids (beneficial for heart, vision, and brain health), canned tuna is incredibly convenient due to its long shelf life. "It’s easy to stock up during sales and helps minimize food waste, benefiting your budget,” added Evans. For a quick meal, try mixing tuna with Greek yogurt, cucumber, red onion, celery, bell pepper, dill, and a touch of Dijon mustard, served on whole-wheat toast.
6. **Soy milk**
- **8 grams of protein per 1 cup serving**
- Unsweetened soy milk is the top plant-based alternative to dairy milk regarding protein content. Notably, soy is a complete protein, unlike many other plant-based proteins. "You can use it in oatmeal, overnight oats, chia pudding, smoothies, or even creamy mac and cheese," noted Evans.
7. **Edamame**
- **9 grams of protein per ½ cup serving**
- These young soybeans are sources of complete plant protein, and a 2022 study recognized them for their health benefits, including vitamins, fiber, and isoflavones with antioxidant properties. Keep edamame in your freezer for an easy snack (they
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