5 Protein-Packed Dinners Under $10

Let's be honest—eating well on a budget feels impossible sometimes. Between rising grocery prices and the pressure to feed your family nutritious meals, it's tempting to reach for the cheapest processed options and call it a day. But here's the good news: protein-packed dinners don't have to drain your wallet.

These five cheap high protein dinners each cost less than $10 to make for a family of four. We're talking real, satisfying meals with 25+ grams of protein per serving—not sad salads or tiny portions that leave everyone rummaging through the pantry an hour later. By leveraging affordable protein sources like eggs, beans, chicken thighs, and canned fish, you can keep your family full and your budget intact.

Eggs are the unsung heroes of budget cooking, and when you pair them with protein-rich black beans, you've got a dinner that delivers serious nutrition for pennies. This Southwestern-inspired skillet comes together in about 20 minutes and costs roughly $6.50 for four generous servings.

Start by sautéing diced onion and bell pepper in a large skillet with a bit of oil. Add two cans of drained black beans, a can of diced tomatoes, cumin, chili powder, and a pinch of cayenne. Once everything is bubbling, create four wells in the mixture and crack an egg into each. Cover and cook until the whites are set but the yolks remain runny. Finish with a sprinkle of shredded cheese and fresh cilantro if you have it.

Serve this over rice or with warm tortillas for a complete meal that packs around 28 grams of protein per serving. According to the USDA FoodData Central, black beans provide roughly 15 grams of protein per cup, making them one of the most affordable protein sources available.

Chicken thighs are the budget cook's best friend. They're significantly cheaper than breasts, more forgiving to cook, and honestly? Way more flavorful. This set-it-and-forget-it taco filling costs around $8.75 to feed your crew and requires about five minutes of active prep time.

Place two pounds of bone-in, skin-on chicken thighs in your slow cooker. Top with a jar of salsa, a packet of taco seasoning (or make your own with cumin, chili powder, garlic powder, and oregano), and a squeeze of lime juice. Cook on low for 6-8 hours or high for 3-4 hours. The chicken will be fall-off-the-bone tender—just remove the skin and bones, shred with two forks, and stir everything together.

Each serving delivers approximately 32 grams of protein. Set out corn tortillas, shredded cabbage, a dollop of sour cream, and whatever toppings you have on hand. The leftovers reheat beautifully for next-day lunches, making this one of the most practical cheap high protein dinners in your rotation.

This vegetarian take on the Italian classic will fool even the most dedicated meat-eaters. Red lentils break down as they cook, creating a hearty, meaty texture that mimics traditional bolognese at a fraction of the cost. The entire recipe clocks in at just $7.25 for four satisfying portions.

Sauté diced onion, carrot, and celery (the classic mirepoix) until softened. Add minced garlic, a cup of dried red lentils, a can of crushed tomatoes, two cups of vegetable broth, and Italian seasonings like oregano, basil, and a bay leaf. Simmer for 25-30 minutes until the lentils are tender and the sauce has thickened. Season with salt, pepper, and a splash of balsamic vinegar to brighten everything up.

Serve over your favorite pasta—spaghetti, penne, or rigatoni all work beautifully. One cup of cooked lentils contains about 18 grams of protein, and when combined with pasta, each serving reaches 26 grams of protein. The Harvard T.H. Chan School of Public Health notes that lentils are also packed with fiber and iron, making this dish as nutritious as it is economical.

When you need dinner on the table in 15 minutes flat, this Mediterranean-inspired bowl has your back. Canned tuna and white beans combine for a protein powerhouse that requires zero cooking—perfect for hot summer nights or those evenings when you're just done. Total cost: approximately $9.50 for four servings.

Drain and rinse two cans of cannellini beans and two cans of chunk light tuna. Combine in a large bowl with halved cherry tomatoes, thinly sliced red onion, chopped cucumber, and a handful of olives if you're feeling fancy. Dress with olive oil, lemon juice, minced garlic, salt, and pepper. Let it sit for a few minutes so the flavors meld together.

Serve over mixed greens, stuffed into pita pockets, or alongside crusty bread for dipping. Each portion provides an impressive 35 grams of protein. Chunk light tuna is not only budget-friendly but also lower in mercury than albacore, according to the FDA's advice on fish consumption, making it a smart choice for regular rotation.

Sheet pan dinners are a weeknight miracle—everything roasts together while you decompress from your day, and cleanup is minimal. This version featuring Italian chicken sausage and seasonal vegetables costs around $9.00 and delivers both protein and a full serving of veggies in one satisfying meal.

Preheat your oven to 400°F. Slice one pound of Italian chicken sausage into coins and spread across a sheet pan. Add cubed potatoes, bell peppers, zucchini, and red onion—whatever vegetables you have that need using up work great here. Drizzle everything with olive oil and season with Italian herbs, salt, and pepper. Roast for 30-35 minutes, stirring halfway through, until the sausage is browned and the vegetables are tender.

Chicken sausage is significantly leaner than pork sausage while still delivering big flavor. Each serving of this sheet pan dinner contains approximately 27 grams of protein. The beauty of this recipe is its flexibility—swap in whatever vegetables are on sale that week. Broccoli, Brussels sprouts, butternut squash, and green beans all work wonderfully.

The secret to consistently making cheap high protein dinners? Keep these affordable staples stocked at all times:

• Dried lentils and beans – Significantly cheaper than canned, and they store forever
• Eggs – Still one of the most affordable complete proteins available
• Canned tuna and salmon – Watch for sales and stock up
• Chicken thighs – Buy family packs and freeze in portions
• Greek yogurt – Great for marinades, sauces, and adding creaminess
• Peanut butter – Works in savory dishes like noodles and stir-fries

When these ingredients are always in your kitchen, a protein-packed dinner is never more than 30 minutes away—even on your tightest budget weeks.

Eating well doesn't require a massive grocery budget—it requires smart shopping and recipes that stretch affordable ingredients into satisfying meals. These five cheap high protein dinners prove that you can feed your family nutritious, filling food for under $10 without sacrificing flavor or spending hours in the kitchen.

The key is leaning into budget-friendly protein sources like eggs, beans, lentils, canned fish, and chicken thighs. These ingredients might not be glamorous, but they're the foundation of meals that actually keep everyone full until morning.

Looking for more ways to eat well without breaking the bank? Check out our complete guide to budget-friendly cooking for meal planning strategies, shopping tips, and dozens more recipes designed with your wallet in mind. Because at Hungry Duck, we believe delicious, nutritious food should be accessible to everyone—no matter the budget.