My favorite affordable protein source to douse with hot sauce is good old eggs. Quick, cheap, delicious and versatile. Pair them with spinach or broccoli for some low calorie nutrition and excitement.
If you are staying away from meat, I'd also recommend checking out tempeh (which is soybean based but often also contains other grains) and seitan, which is made from vital wheat gluten and packs way more protein than tofu. The carbs in both of these options are higher than tofu, but at least seitan won't make you lactate.
If you are staying away from meat, I'd also recommend checking out tempeh (which is soybean based but often also contains other grains) and seitan, which is made from vital wheat gluten and packs way more protein than tofu. The carbs in both of these options are higher than tofu, but at least seitan won't make you lactate.