15 Cheap Vegetarian Protein Sources (Ranked by Cost)

Meat is usually the priciest thing in the cart. So if you want to eat well without wrecking your grocery budget, plant protein is where the real savings live. The good news is you do not have to choose between cheap and filling. Some of the best protein deals in the whole store are sitting in the bean aisle, quietly costing pennies per gram.

I ranked 15 vegetarian protein sources by cost per serving, cheapest first. Prices reflect national grocery averages in mid-2026 and will swing a little depending on your store and your zip code. Protein and fiber figures are per the serving size listed. Let's get into it.

The rock-bottom bargains (under 25 cents a serving)

These are the workhorses. Buy them dry, cook a big pot, and your protein problem is solved for the week.

• Dried lentils. About 12 cents per cooked cup. Roughly 18g protein and 15g fiber. Nothing else in the store beats this. They cook in 20 minutes with no soaking.
• Dried pinto beans. About 14 cents per cooked cup. Around 15g protein and 15g fiber. A pound of dry beans makes six or seven servings.
• Dried black beans. About 15 cents per cooked cup. Roughly 15g protein and 15g fiber. Freeze the extras in cup portions.
• Dried chickpeas. About 18 cents per cooked cup. Around 15g protein and 12g fiber. Roast a batch and you have a crunchy snack too.
• Split peas. About 20 cents per cooked cup. Roughly 16g protein and 16g fiber. Split pea soup is one of the cheapest hot lunches you can make.

The everyday staples (25 to 60 cents a serving)

Still cheap, and a lot of these need zero cooking. This is where convenience starts to enter the picture.

• Canned black or pinto beans. About 35 cents per half can. Around 14g protein and 13g fiber. You pay a little more than dry for the time you save. Fair trade.
• Peanut butter. About 18 cents per two tablespoons. Roughly 7g protein and 2g fiber. Cheap, shelf-stable, and kids actually eat it.
• Eggs. About 30 cents per two-egg serving. Around 12g protein and 0g fiber. Complete protein for pocket change, if your household eats them.
• Oats. About 15 cents per half cup dry. Roughly 5g protein and 4g fiber. Not a protein powerhouse alone, but it stretches everything else.
• Cottage cheese. About 55 cents per half cup. Around 12g protein and 0g fiber. High protein, low effort, and it went trendy for a reason.

The worth-it mid-tier (60 cents to a dollar a serving)

Here the price climbs, but so does either the protein density or the convenience. These earn their spot.

• Tofu. About 60 cents per serving. Roughly 10g protein and 1g fiber. Buy the firm blocks, press out the water, and it takes on any flavor you give it.
• Plain Greek yogurt. About 70 cents per three-quarter cup. Around 17g protein and 0g fiber. Buy the big tub, never the little cups. The single-serve ones cost double.
• Edamame. About 75 cents per cup. Roughly 17g protein and 8g fiber. A frozen bag is one of the few plant proteins that is complete on its own.

The splurge that still beats meat (over a dollar a serving)

These cost more than a can of beans, but they are still cheaper than most cuts of meat and they save you real time.

• Tempeh. About 1.10 dollars per serving. Around 16g protein and 7g fiber. Denser and nuttier than tofu, and it crisps up beautifully.
• Seitan. About 1.40 dollars per serving. Roughly 21g protein and 1g fiber. The highest protein on this list. Make it yourself from vital wheat gluten and the cost drops by half.

How to actually save with these

The pattern is simple. Dry beans and lentils cook up for a fraction of the canned price, so the cheapest move is to make one big pot on a Sunday and portion it out. Combine a grain like rice or oats with any bean and you get a complete protein for well under 50 cents. Keep peanut butter and eggs around for the days you have no energy to cook. That mix alone covers most of a week's protein for less than the price of one package of chicken breast.

Bottom line: Dried lentils and beans are the cheapest protein in the entire grocery store at roughly 12 to 18 cents a serving, and a big batch on the weekend carries you through the week. Spend a little more on tofu, yogurt, or tempeh when you want variety, and you are still coming in far under the cost of meat.

One note. Plant proteins are healthy for most people, but if you are managing a specific medical condition or a big diet change, run it by your doctor first.

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