Let’s face it: grocery inflation is here and doesn’t seem to be slowing down anytime soon, which means we’re all looking for cheap meals that don’t sacrifice flavor or nutrition. We can all see what used to cost $100 now costs $150 – or in some places in the country, upwards of $200-$300 a trip!
I’ve been sharing healthy recipes for over 15 years, and I’ve watched food prices climb while budgets get stretched thinner and thinner.
But here’s some good news: eating well doesn’t have to break the bank. Cheap meals at home can be just as good as expensive takeout.
In fact, some of the most nutritious food on the planet can be some of the most affordable (if you know where to look!) Ingredients like lentils, beans, whole grains, eggs, and even seasonal vegetables can be used to whip up meals that care for your body and your budget.
That Said: It’s Time for a Big List of Cheap Healthy Meals.
I’ve gathered 32 delicious, inexpensive meals you can make at home – each organized by budget-friendly ingredients. I’ve tried to keep each recipe’s overall cost low to show that you CAN eat nutritiously without giving up flavor or your finances.
The best part? These aren’t “cheap meals” that leave you hungry an hour after you’ve eaten. They’re packed with satisfying, nutrient-dense ingredients that I use every day in my own kitchen!
32 Healthy Meals on a Budget (That Don’t Skimp on Nutrition)
The recipes I’m sharing below are some of the top recipes that my readers have raved about for some time – plus, they’re all about going low on cost, high on nutritional value.
This isn’t about sacrifice or deprivation. This is all about kitchen creativity and maximizing what’s in your pantry.
Bean & Legume-Based Cheap Meals
Beans and legumes are what I like to call “budget meal superheroes”. They’re packed with protein and cost pennies per serving.
When combined with other simple ingredients, they can deliver some pretty tasty dishes while delivering the nutrients you need: fiber, protein, iron, and complex carbohydrates that keep you satisfied for hours.
High-Protein Tuna & Chickpea Salad
Discover how to make a quick, nutritious, High-Protein Tuna Chickpea Salad with this easy recipe. It’s perfect for a healthy meal prep lunch or dinner!
Loaded Veggie Black Bean Burritos
These flavorful, protein-packed black bean burritos come together in about 20 minutes and make the perfect plant-based lunch or dinner. Smoky chipotle black beans are wrapped in your favorite tortilla and topped with a creamy, tangy cilantro-lime slaw for the perfect balance of heat, crunch, and freshness.
Easy Red Lentil Soup with Lemon
This traditional red lentil soup recipe with lemon is the best lentil soup we’ve ever tried! It’s full of nutrients, fiber, protein, and hydration. You’ll want to make it over and over again.
Spicy Black Bean Tacos with Avocado Cream Sauce
Add a kick to your weeknight dinner with these black bean tacos, and discover one of my favorite sauces to swap for sour cream. This recipe makes enough for 6 tacos and is easily doubled or tripled.
Hearty White Bean and Kale Soup
White Bean and Kale Soup is a cozy, nourishing meal packed with creamy cannellini beans, tender kale, and Yukon gold potatoes. This healthy, Whole Foods Soup Bar-inspired soup recipe is perfect for the cooler months and easy to make for a comforting, satisfying dish.
Coconut Lentils
Coconut Lentils are creamy, nourishing, and packed with warming spices. This dish is perfect for a cozy night in or an easy weeknight meal. Plus, it’s naturally dairy-free, full of plant-based protein, and incredibly satisfying!
Easiest Black Bean Soup Recipe [4 Ways]
This easy black bean soup recipe can be made 4 different ways and it’s delicious every time. It’s loaded with protein and fiber. Plus, it’s inexpensive to make! If you like it, please leave a star rating in the comments to help other readers.
Easy Lentil Soup Recipe
This easy lentil soup recipe is a family favorite! It’s super flexible and always delicious. See the notes below for substitutions if needed. If you like this lentil soup recipe, please leave a star rating in the comments below for other readers in our community.
Black Bean & Sweet Potato Salad Recipe
This easy-to-make Black Bean & Sweet Potato Salad is loaded with fiber and nutrition to keep you full and energized all afternoon. Loaded with black beans, roasted sweet potatoes, fresh herbs, and zesty lime dressing, it’s perfect for meal prep, lunch, or a side dish.
Egg-Based InexpensiveMeals
The humble egg – it’s been the topic of a lot of conversation these days. Regardless of the price fluctuations, you can’t deny that the egg is one of the best complete protein sources and remains one of the most affordable nutrition options out there (even with current prices!).
Beyond breakfast, eggs can transform into quick dinners, protein-packed lunches, and satisfying snacks. They provide high-quality protein, choline for brain health, and lutein for eye health. Even when buying slightly more expensive options, such as free-range eggs, they’re still a budget-friendly protein compared to most meats.
Grated Egg Avocado Toast: An Easy Breakfast or Lunch
Looking for your new favorite healthy breakfast? You’ve found it. Viral Grated Egg Toast is super easy to make, packed with nutrients, and beyond flavorful!
Grated Egg Avocado Toast: An Easy Breakfast or Lunch
Looking for your new favorite healthy breakfast? You’ve found it. Viral Grated Egg Toast is super easy to make, packed with nutrients, and beyond flavorful!
Elizabeth’s 5-Minute Egg and Bagel Protein Sandwich
Start your day right with my 5-Minute Egg and Bagel Protein Sandwich. Quick, tasty, and packed with protein for a satisfying breakfast.
Single-Serve Lightened-Up Egg Salad
Single-Serve Lightened-Up Egg Salad is a quick way to enjoy egg salad with minimal time and easy clean up. I use 1 teaspoon each of veganaise and plain Greek yogurt, but you can use 2 teaspoons of one or the other if you prefer. Add any herbs and mix-ins you like. And don’t forget the salt and pepper. Enjoy!
13 Ways to Cook Eggs
How many ways to cook eggs are there? There are probably more than 100 ways to cook an egg, but that’s a pretty overwhelming list. So, let’s look at a dozen or so tried-and-true ways to cook eggs. Once demonized as a cholesterol raiser, experts now seem to be in agreement that there is no
Rice & Grain-Based Inexpensive Meals
Whole grains like brown rice, quinoa, oats, and farro create filling foundations for countless low-cost healthy meals. A 2-pound bag of rice costs just a few dollars and yields over 20 servings, which is a pretty impressive value!
While some may struggle with grains due to a variety of health considerations, complex carbohydrates provide steady energy, key B vitamins, and fiber to regulate your body and help you feel fuller longer.
Easy Healthy Fried Rice Recipe
This healthy fried rice recipe is a fan favorite! One reader commented, “OMG, I am not overreacting at all: this is the best recipe of rice, EVER.” If your rice is already prepared, this recipe takes just about 15 minutes to prepare. If you need to prepare the brown rice, plan for about 55 minutes total.
If you love it, please leave a star rating in the comments under this post to help other readers. (Thank you!)
Mint & Pistachio Quinoa Salad
This Crunchy Mint & Pistachio Quinoa Salad is the perfect balance of fresh herbs, tangy feta, and crunchy pistachios—all tied together with a simple lemon-honey dressing.
Vibrant Curry Quinoa Salad Recipe
This yellow curry quinoa salad is loaded with amazing flavors and has just the right amount of crunch. We like to whip up this quinoa salad on Sunday to enjoy for lunch all week long. Check out the recipe notes for substitution ideas if needed.
Easy Quinoa Salad Recipe
This easy healthy quinoa salad recipe is full of flavor, packed with plenty of protein and fiber, and only needs a few minutes of prep work!
Superfood Black Bean & Quinoa Salad Recipe
This Superfood Black Bean & Quinoa Salad Recipe is one of my absolute favorite quick meals to make because it is packed with vital nutrients and so easy to make.
Spanish Rice Recipe (aka Sofrito Rice)
This savory Spanish Rice starts with a fragrant sofrito, cooked down just enough to deepen in flavor before it mingles with toasted rice and tomato paste. Baked in the oven until tender and fluffy, it’s an easy, crowd-pleasing side, or base for any weeknight meal.
Gallo Pinto Recipe (Quick Rice & Beans)
Learn how to make a quick and easy version of Gallo Pinto, a traditional Costa Rican dish made with rice and beans. This vegan, gluten-free recipe is perfect for using up leftovers and is packed with flavor. It’s great served alone, and awesome with scrambled eggs for an awesome healthy breakfast.
Inexpensive Pasta Dishes
There’s a reason pasta has been a budget staple for your parents, grandparents, and their grandparents. And I believe everyone should have at least one go-to simple pasta recipe they can cook up anytime for affordable dinner recipes.
Pasta cooks quickly, stores well, and is the perfect vehicle for using up whatever vegetables, proteins, and herbs you have. For maximum nutrition at minimum cost, focus on loading your pasta dishes with vegetables and a modest amount of protein.
Caramelized Onion Pasta (aka Pantry Pasta)
A cozy, pantry-friendly pasta made with caramelized onions, garlic, and tomato paste for a rich, velvety sauce. Ready in 35 minutes and perfect for weeknights or dinner guests.
Lemon Orzo Salad with Chickpeas
This fresh and zesty Lemon Orzo Chickpea Salad is packed with crisp veggies, hearty chickpeas, and tossed in a bright lemon garlic dressing—perfect for meal prep or light lunches.
Quick Roasted Garlic Pasta
If you’re looking for a simple yet flavorful pasta dish that’s ready in under 30 minutes, this Roasted Garlic Pasta with Olive Oil & Chile is your new go-to recipe.
Classic Pesto Spaghetti
Classic Pesto Spaghetti is a simple, classic, and delicious meal that’s great for lunch, dinner, or meal prep. Made with fresh basil, Parmesan, garlic, lemon and nuts, it’s the perfect choice for an easy, flavorful meal. This recipe makes 4 large or 8 small servings.
Pasta Primavera with Peas, Asparagus & Fava Beans
This delicious, easy-to-make pasta primavera is a light and healthy dish that’s perfect for spring! It’s loaded with crisp-tender vegetables and tossed in simple olive oil, lemon, and Parmesan cheese sauce. It’s easily adaptable and can be made gluten-free.
Pesto Pasta with Chicken Recipe
Pesto Pasta with Chicken is an easy, delicious, and satisfying meal! It’s also flexible and can be made with already-cooked chicken and any pesto of your choice. This meal is a family favorite.
Avocado Pesto Pasta With Arugula & Basil (Gluten-Free)
The smell of fresh basil growing in my herb garden might just be my favorite thing about summer. Combining it with easy ingredients that I already have on hand is a close second. This recipe is pretty easy and forgiving, just aim for three cups of any combination of greens that you love the flavor
My Favorite Creamy Pasta Recipe Is Healthy & Dairy-Free!
You all know that I’m all about eating healthy, whole foods as often as possible. However, there are times when I just want warm comfort food that’s quick and satisfies my elementary-school-girl-mac-&-cheese-cravings. 🙂 It’s been a little rainy in Bozeman, and this dish really hits the spot. In my never-ending quest to find satisfying meals that don’t
Vegetable-Forward Budget-Friendly Meals
Contrary to popular belief, eating your vegetables doesn’t have to be expensive! The key is focusing on what’s in season (when supply is high and prices are low) and being flexible with your menu planning.
Vegetables such as carrots, cabbage, potatoes, onions, and frozen vegetables consistently offer the most nutritional bang for your buck. Plus, by making vegetables the star of your meal (rather than more expensive proteins) you can create nutrient-dense meals that support your health and your wallet.
Vegetable Soup Recipe
This vegetable soup recipe is delicious, nourishing, and healing. Use any combination of veggies you like here; aim for about 4-5 cups of chopped veggies in addition to the onion, celery, and carrot. Omit anything that doesn’t look good at the store, is expensive, or you don’t like. You might end up with a “6 or 7 Veggie Soup,” which will still be amazing.
Loaded Veggie Hummus Wrap: The Perfect Lunch
This Loaded Veggie Hummus Wrap Recipe makes 2 to 4 (or more) wraps depending on how big your veggies are when you chop them. Be creative and use what you have on hand. Try to combine smooth textures with crunch textures, and don’t forget to dress your greens before adding them.
Hummus & Quinoa Superfood Veggie Bowl
Spring is fast approaching and fresh veggies are on my mind! This salad came together from a bunch of leftover greens and veggies that I needed to use up, and it ended up being amazingly delicious. The ingredients here are really flexible—use this idea and method to use up any extra raw veggies, quinoa or
Mint & Pea Orzo Salad
This Mint & Pea Orzo Salad recipe is a refreshing and nutritious dish perfect for spring and summer. Packed with plant-based protein, fiber, and heart-healthy fats, it’s a delicious way to fuel your body and satisfy your taste buds. This recipe makes 2 large servings or 4 side services, scale up if needed.
Easy Spring Vegetarian Chili Soup Recipe
I first had this delicious (and healthy) soup at the Nordstrom Cafe in Denver. After chatting with the waiter for a few minutes, I casually asked him if the chef had any special secrets up his sleeve to making such a rich and flavorful veggie-based soup. To my complete surprise (and excitement!) he came back
Ground Beef with Cabbage
Quick, easy, and delicious, this Beef with Cabbage recipe is a high-protein, low-carb meal perfect for busy weeknights. Ready in less than 30 minutes with 5 base ingredients!
Budget-Friendly Meals Benefits
Cooking inexpensive healthy meals at home comes with a bunch of benefits:
- You’ll save money immediately
- Enjoy incredible-tasting food at home
- Improve your health long-term (which can lead to lower healthcare costs)
- Reduce your food waste, which can lower your environmental impact
Not bad for getting creative in the kitchen.
When groceries cost more, a lot of us are tempted to turn to quick fixes such as fast food or highly processed options, hoping to save. But those “cheap” drive-thru meals and packaged options may cost more per serving than many (even more delicious) homemade alternatives. Plus, they lack the nutritional value your body needs to feel its best.
My favorite part? Taking the time to plan out low-cost healthy meals is a great way to cook together. Whether it’s you and a friend, your partner, or your kids, there’s something so satisfying about getting in the kitchen and watching ingredients turn into tasty meals.
Meal Prep Strategies for Inexpensive Meals
Smart meal prep is your secret weapon when you’re cooking on a budget. You’d be amazed at how much time you can save by spending just 1-2 hours each weekend prepping components (not necessarily full meals).
Try batch-cooking beans or grains, chopping vegetables ahead of time for multiple meals, or preparing the protein bases that will be part of your inexpensive healthy meals throughout the week.
Freezing portions is another great idea! Make double batches of soups, stews, and casseroles, then freeze half so that you have an alternative to takeout on busy nights.
Remember: the most expensive food is the food you throw away, so having a plan for leftovers is key to budget meal prep!
Smart Shopping Tips for Budget-Friendly Meals
Budget-friendly cooking begins before you even enter the kitchen. Here are some of my top tips for how to shop smarter as you start planning your meals:
- Shop seasonally: Produce that is in season is almost always cheaper and more nutritious. Go for fruits and vegetables that are abundant in your region at the moment – and don’t be afraid to ask your grocery store associate for help!
- Check unit prices: Don’t just look at the sticker price! Do a bit of easy math: divide by weight or number of servings to find the actual value. Sometimes, the larger size isn’t the better deal.
- Build meals around sales: Take a note out of the coupon-clipping generation’s book and scan the grocery flyers before meal planning. Design your menu around what’s on sale that week. If chicken thighs are half-price, that’s your protein for several meals.
- Embrace frozen produce: When it comes to budget-friendly, don’t be afraid to try frozen produce. Frozen vegetables and fruits are harvested at peak ripeness, frozen to preserve their nutrients, and often cost significantly less than fresh – especially out of season. Plus, they’re already washed and chopped, saving you time!
- Stock up on pantry staples: When non-perishables you use regularly go on sale, buy extra if your budget allows. This strategy can save you money – and you’ll always have meal components.
Get Creative With Your Staples!
Eating well on a budget isn’t about sacrifice – it’s all about strategy. These 32 recipes I’ve shared prove that affordable meals can be satisfying and nutritious.
Focus on versatile, nutrient-dense staples and get creative with how you use them to explore different tastes. Don’t be shocked if you and your family turn these budget-friendly meals into go-to options every week!
I’d love to hear about your go-to inexpensive healthy meals! Drop a comment below with your favorite affordable recipe, or let me know which of these you plan to try first.
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Here’s to delicious, nutritious eating – no matter your budget!
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