Cheap Plant Protein

As grocery bills climb higher than ever, most of us are on the hunt for affordable, nutrient-packed options. And of course, many of us are looking to ensure our protein intake is adequate. Thankfully, some of the most humble ingredients in your pantry are stepping up to the plate—literally. Today we’ll discuss three unsung heroes of the cheap plant protein world: lentils, walnuts, and pumpkin seeds. We’ll also compare them to the more well known plant based protein sources: tofu and seitan.

Let’s look at these whole food protein options:

Lentils: These tiny legumes are a powerhouse of protein and fiber, offering roughly 9 grams of protein per 100 grams at a fraction of the cost of many other protein sources. Whether simmered into a comforting stew or transformed into crispy lentil fritters, they’re versatile, filling, and downright cheap. Pro tip: Buy them in bulk and store them in a cool, dry place for months of hearty meals. They also cook very quickly when you use an instant pot– I set my pressure cooker to 4 minutes on high and then out comes perfectly cooked brown lentils!

Walnuts: At first glance, walnuts may seem like an indulgence—but hear us out. While they’re higher in price than lentils, a little goes a long way in adding richness, crunch, and a surprising protein boost to your meals. Toss them into salads, grind them into a savory “meat” for tacos, or stir them into energy-packed oatmeal. The healthy fats are just an added bonus.

Pumpkin Seeds: These green gems, often sold as pepitas, bring a solid 19 grams of protein per 100 grams. Affordable when bought in bulk, they’re a great snack on their own or a topping for soups, salads, and grain bowls. Bonus points: They’re packed with zinc and magnesium, minerals that many of us could use more of. For a great recipe to check out using pumpkin seeds, head over to my savory protein bar recipe!

Now, compare these affordable protein sources to some of the trendy (and often pricey!) options out there, like protein powders or specialty vegan meats. The numbers don’t lie—lentils, walnuts, and pumpkin seeds hold their own. And with a little creativity in the kitchen, they can shine just as bright. With all this factored in, the ultimate winner for Cheap Plant Protein is….

And the Cheap Plant Protein Winner Is… Lentils!

When we compare all factors, lentils take the crown as the ultimate combination of nutrition, affordability, and versatility. With their protein punch, high fiber content, and extremely low cost, they’re hard to beat. They work in countless recipes, are easy to store, and stretch your dollar farther than most other protein sources.

But the truth is, all five of these ingredients we discussed bring something unique to the table. Whether you’re looking for snacks, hearty meals, or something in between, there’s an affordable plant protein here for everyone.

What’s your go-to affordable protein? Drop your favorite recipes or tips in the comments—we’d love to hear how you’re making these pantry staples work for you!

So, the next time you’re looking to cut costs without sacrificing nutrition, head straight for the staples. Cheap plant protein isn’t just good for your wallet—eating whole foods has been proven time and time again to improve overall health and wellness.