The 10 Cheapest Protein Sources for Family Dinners

Protein is where most family food budgets get eaten alive. A packet of salmon fillets or a couple of sirloin steaks costs more than the rest of the meal combined. But if you judge protein by cost-per-gram of actual protein rather than sticker price, the picture changes fast - and some of the cheapest options are also the most versatile.

How to Compare Proteins: Cost Per Gram

The number that matters is how much you're paying for 1g of protein, not how much the pack costs. A $3 can of tuna with 25g of protein beats a $4 chicken breast with 30g, because the tuna also requires zero cooking time. Here's the math broken down across the most common family proteins.

1. Eggs - ~$0.03-0.04 per gram of protein

A dozen large eggs costs $2.50-$3.50 depending on where you shop. Each egg delivers 6g of protein, making eggs one of the most cost-efficient foods in the entire supermarket. Scrambled, boiled, baked into muffins or folded into a frittata - eggs are the single most flexible budget protein. A egg and cottage cheese omelet hits around 28g protein for under $1.50 per person.

2. Dried Lentils - ~$0.02-0.03 per gram of protein

A $1.50 bag of dried red or green lentils yields 8-10 generous servings. Each 100g cooked serving has around 9g protein plus substantial fibre, which matters for keeping kids full. Lentils are also forgiving to cook - simmer them for 20-25 minutes in stock with whatever aromatics you have on hand and they're done. Our lentil and vegetable soup costs under $1 per serving for the whole family.

3. Canned Tuna - ~$0.04-0.06 per gram of protein

A 140g can of tuna in spring water costs around $0.80-$1.20 and delivers 24-28g of protein. It requires no cooking, keeps indefinitely in the pantry, and works in pasta, rice bowls, sandwiches, and salads. Buy the store brand - the flavour difference from premium brands is negligible once the tuna is mixed with anything else.

4. Canned Sardines - ~$0.04-0.05 per gram of protein

Sardines are underused in family cooking. A can costs roughly the same as tuna but delivers slightly more omega-3s. Kids who haven't been introduced to them yet may need a few disguised appearances first - mashed into pasta sauce or mixed into a rice bowl works better than serving them whole.

5. Chicken Thighs (Bone-In, Skin-On) - ~$0.05–0.07 per gram of protein

Bone-in chicken thighs are consistently the best value cut of poultry. At under $2/lb in most supermarkets, a pack of six feeds four people comfortably. They're harder to overcook than breast, more flavourful, and the bone adds body if you're making stock. Pan-roasted chicken thighs are a perfect base for a batch-cook week - see our full breakdown in the chicken thigh meal prep guide.

6. Canned Beans (Chickpeas, Kidney, Black Beans) - ~$0.03–0.05 per gram of protein

A can of chickpeas or kidney beans costs $0.80-$1.10 and provides 4-5 servings with 7-9g protein per half-cup. They add bulk and fibre to soups, stews, and curries, and they're already cooked - just drain, rinse, and add. Dried beans are even cheaper (bulk bags at $1.50-$2.00 yield 12-15 servings) but require overnight soaking and 60–90 minutes of cooking.

7. Whole Chicken - ~$0.05-0.07 per gram of usable protein

A $6–$8 whole chicken delivers more meals than any comparable protein purchase. Roasted on Sunday, it covers dinner for four, plus two more meals from the leftover meat, plus a pot of stock from the carcass. Cost-per-serving ends up well under $2. See the full strategy in our article on using a whole chicken to feed a family for 3 days.

8. Ground Turkey - ~$0.06-0.08 per gram of protein

Ground turkey (or chicken mince) is often priced below ground beef and has a more neutral flavour that works well in pasta sauces, tacos, and patties. It absorbs whatever seasoning you add, which makes it especially good for family cooking where spice tolerance varies. A 1lb pack ($3-$4) covers a pasta sauce for four with protein to spare.

9. Plain Greek Yogurt - ~$0.04-0.06 per gram of protein

Not the first thing that springs to mind as a "dinner protein" but Greek yogurt pulls weight in several directions: as a marinade base for chicken (it tenderises and carries spice well), as a sauce component, and as a high-protein snack or breakfast. A large tub costs $4-$6 and has 15-17g protein per 170g serving.

10. Canned Salmon - ~$0.05-0.07 per gram of protein

Often overlooked compared to tuna, canned salmon is richer in omega-3s and works particularly well in fishcakes, pasta, and rice bowls. A 213g can costs around $2.50-$3.50 and contains 30-35g protein. Pink salmon (cheaper) is fine for cooked applications; red/sockeye is better eaten straight.

Meal Prep Tips

Building your weekly shop around two or three of these proteins rather than buying whatever looks good at the counter is the single biggest lever on a family food budget. Eggs and lentils for most of the week, a pack of chicken thighs for the centrepiece meal, and canned tuna for lunches covers most of a week's protein needs for under $15.

For the full weekly system built around these proteins, see our complete family meal planning guide.

Once you know which proteins suit your budget, the free macro meal planner can help you build a full week of meals that hit your protein targets using real recipes.