High‑Protein, Low‑Calorie Foods to Buy at ALDI
ALDI’s middle aisles may tempt you with seasonal gadgets, but the real hidden gems sit in its coolers, freezers, and dry‑goods rows: affordable proteins that keep calories in check. Whether you’re cutting for summer, maintaining weight loss, or simply packing more nutrition into each bite, this guide spotlights ALDI products that deliver at least 10 grams of protein per serving for fewer than 150 calories. Prices vary by region, but all options honor ALDI’s penny‑pinching reputation. Grab a quarter for the cart, and let’s fill your macro‑friendly basket.
1. Friendly Farms Non‑Fat Icelandic Skyr
Macros (¾ cup) — 120 calories, 22 g protein, 0 g fat, 7 g carbs
Skyr is basically Greek yogurt on steroids—strained even thicker, with a creamy texture that tastes decadent despite zero fat. Dollop it with berries and sugar‑free syrup for a 150‑calorie dessert or blend into overnight oats to double breakfast protein.
2. Simply Nature Organic Cage‑Free Egg Whites (Carton)
Macros (3 tablespoons) — 25 calories, 5 g protein, 0 g fat, 0 g carbs
Liquid egg whites are meal‑prep gold. Scramble a cup’s worth with spinach for a 100‑calorie, 20‑gram‑protein base, then accessorize with salsa or low‑fat cheese. They also whip into protein pancakes or mug cakes without altering flavour.
3. Fremont Fish Market Wild‑Caught Ahi Tuna Steaks (Frozen)
Macros (4‑oz steak) — 110 calories, 23 g protein, 1 g fat, 0 g carbs
These freezer‑aisle steaks defrost quickly and sear in minutes. Coat with everything‑bagel seasoning and air‑fry for a sushi‑bar‑level entrée at a fraction of restaurant calories and cost.
4. Kirkwood Blackened Chicken Strips (Ready to Eat)
Macros (3‑oz portion) — 110 calories, 20 g protein, 2 g fat, 3 g carbs
Already cooked and boldly seasoned, these strips slip neatly into salad boxes, high‑protein wraps, or snack boxes with baby carrots. They’re also outstanding atop a cauliflower‑rice burrito bowl.
5. Simply Nature Plain Edamame Spaghetti
Macros (2‑oz dry) — 180 calories, 24 g protein, 3 g fat, 20 g carbs
A touch above our calorie ceiling but worth including because it’s a full meal: swap regular pasta for this single‑ingredient edamame spaghetti and you’ve got plant protein, low glycemic carbs, and enough fibre to anchor an entire dinner. Pair with marinara and turkey meatballs for a macro‑friendly Italian night.
6. Northern Catch Solid White Albacore Tuna (Canned in Water)
Macros (5‑oz can, drained) — 120 calories, 26 g protein, 1 g fat, 0 g carbs
Tuna only gets cheaper at ALDI. Mix with non‑fat Greek yogurt, mustard, and chopped dill pickles for a mayo‑free tuna salad that piles high on low‑calorie tortillas or cucumber boats.
7. Elevation By Millville Pure Protein Shake (Ready‑to‑Drink)
Macros (11‑oz bottle) — 140 calories, 20 g protein, 4 g fat, 5 g carbs
For mornings when you’re dashing to the office, these shelf‑stable shakes rival pricier brands at less than two bucks. Chill overnight; sip with a banana for a 250‑calorie, 25‑gram‑protein breakfast.
8. Season’s Choice Steamable Edamame (Shelled)
Macros (½ cup) — 90 calories, 9 g protein, 4 g fat, 7 g carbs
Snack bowls of edamame curb cravings while adding plant protein and touch‑of‑sea‑salt satisfaction. Microwave straight in the bag, sprinkle chile powder, and you’ve got a popcorn substitute that builds muscle.
9. Simply Nature Organic Chicken Bone Broth
Macros (1 cup) — 45 calories, 9 g protein, 1 g fat, 1 g carbs
Bone broth isn’t just for collagen TikTokers. Sip a mug mid‑afternoon to blunt hunger with almost no calories, or use it as the liquid base for cauliflower mash to boost satiety without dairy.
10. Happy Farms Light String Cheese
Macros (one stick) — 50 calories, 6 g protein, 2 g fat, 0 g carbs
Ideal for lunchboxes or road trips, these individually wrapped sticks satisfy chewy, salty cravings with minimal calorie damage. Pair two sticks with apple slices for a balanced 160‑calorie snack.
Quick Meal Ideas Using Your ALDI Protein Haul
High‑Protein Breakfast Wrap
Heat one cup of liquid egg whites with diced onion and bell pepper.
Spread onto a Fit & Active low‑carb tortilla.
Sprinkle shredded turkey and salsa.
Roll burrito‑style for a 220‑calorie, 35‑gram‑protein breakfast.
Five‑Minute Tuna Poke Bowl
Microwave frozen cauliflower rice.
Top with seared Ahi tuna strips, edamame, sliced cucumber, soy sauce, and sriracha‑mayo made from non‑fat skyr and hot sauce.
Entire bowl lands under 300 calories with nearly 40 grams of protein.
Edamame Spaghetti “Mac” and Cheese
Cook edamame pasta; reserve water.
Stir in two wedges of ALDI’s light spreadable cheese and a tablespoon of bone broth for sauce.
Finish with blackened chicken pieces.
Creamy, comfort‑food vibes at 350 calories and 50 grams of protein a plate.
Shopping Tips to Keep Calories Down and Protein Up
Read the fine print. ALDI often stocks both full‑fat and light versions of the same item—Greek yogurt, cottage cheese, even string cheese. Grab the non‑fat or low‑fat variant to maximize protein‑to‑calorie ratio.
Look for the “Fit & Active” house label. This line tends to skew higher‑protein and lower‑calorie than its conventional counterpart.
Check freezer endcaps. Limited‑time protein treasures (think shrimp burgers or turkey‑spinach meatballs) often hide here for seasonal runs.
Stock up when markdown stickers appear. ALDI discounts meat and dairy heavily on sell‑by day; freeze at home for future protein wins.
Why High‑Protein, Low‑Calorie Matters for Weight Loss
Protein has a higher thermic effect—roughly 20–30 percent of its calories are burned just digesting it—compared with about 5 percent for carbs and fat. It also keeps you full longer by boosting satiety hormones like GLP‑1 and peptide YY. Paired with a calorie deficit, a protein‑rich diet preserves lean muscle, which keeps your resting metabolism humming.
Aim for 0.7–1.0 gram of protein per pound of goal body weight, spread throughout the day. Stocking high‑protein ALDI staples ensures each meal moves you toward that target without excess calories.
The Budget Bonus
Traditional high‑protein foods—grass‑fed steak, wild salmon, craft‑brand Greek yogurt—rack up grocery bills. ALDI’s private labels shave 15–40 percent off comparable products. Example: a four‑pack of Elevation protein shakes costs less than a single café smoothie, while a week’s supply of non‑fat skyr runs cheaper than two Starbucks Grande lattes. Saving cash makes consistent nutrition far more sustainable.
Final Checkout
Building a high‑protein, low‑calorie grocery list doesn’t require boutique health stores or coupon gymnastics. ALDI offers everything from freezer‑friendly Ahi tuna to sippable bone broth at wallet‑kind prices. Mix and match these staples—skyr parfaits, edamame pasta, blackened chicken salads—to keep your calorie deficit on track while hitting daily protein goals. Next time you unlock that quarter cart, you’ll roll out with more muscle‑fuel and fewer empty carbs—all without sacrificing taste or your budget. Happy shopping and even happier macro counting.
