Least Expensive Foods For Eating Well On A Budget

Many of the least expensive foods you can buy are also the healthiest. In this post, we share our list of affordable foods to help you eat well on a budget while enjoying delicious and nutritious meals!

If I had a nickel for every time someone said healthy food is too expensive, I’d be rich. The truth is that some of the least expensive foods are also the most nutritious. If you take the time to compare prices, you’ll often be surprised to find that some of the healthiest foods can be pretty inexpensive.

At the risk of triggering some people, I can’t tell you how many times someone has been ranting to me about how they can’t afford healthy food while holding an eight-dollar Starbucks. If you landed on this post while looking for ways to save money on healthy food, you have to want to prioritize it. The money that you save by not buying Starbucks and five-dollar boxes of sugar-laden cereal and cookies is more money that you have for healthier food. This post shows you that some of the least expensive foods are also some of the cheapest, so the excuse “healthy food is too expensive” is simply that – an excuse.

Healthy Means Something Different To Everyone

To me, a healthy meal is made with real REAL food. Not fake food. And by fake food, I mean that long list of mystery ingredients on the back of a package. You won’t find things like ramen on this list. It’s super cheap (and delicious) but not the healthiest thing in the world. Hello, sodium. I’m focusing on the least expensive foods you can work into healthy and nutritious meals. Beans are beans. They’re a whole and complete food, and that meets my definition of healthy.

Should You Buy Organic?

Every day, another ingredient goes around on social media that’s bad for us. It’s overwhelming. I just read an article today about another chemical in produce that may or may not cause cancer, but buying organic doesn’t guarantee you’re not getting it. What?? It’s too much to keep up with. I would never deter anyone from buying fruits and vegetables, whether they’re organic or not. I’d much rather you buy a bag of non-organic apples instead of a box of processed cookies. 

Least Expensive Foods For Eating Well On A Budget

Eggs

Running out of eggs is like running out of toilet paper in our house. We eat them daily. Eggs are one of the most nutritious foods you can eat. In addition to iron, vitamins, and minerals, one large egg can have up to 7 grams of protein. Protein is king for preventing sugar cravings, giving you energy, and keeping you feeling full. For snacks or a quick egg salad, keep some hard-boiled eggs in your fridge. Pasture-raised and organic are always a better choice, but if you can’t afford that, just get some eggs!

Pasta

Dried pasta is a staple that everyone should have on hand. It fills you up, it’s cheap, and the ways to prepare it are endless. My kids grew up on “white spaghetti,” which is just cooked noodles, olive oil, salt, pepper, and Parmesan cheese. Sometimes, I would add broccoli and call it green pasta, which my Sicilian mother made us regularly growing up. My easy goulash recipe will feed the whole family for less than $10. There are many high-protein pastas on the market these days as well. They may cost slightly more, but you’re getting healthy carbs, protein, and usually some fiber with one ingredient.

Canned Protein

Canned proteins like tuna and salmon are some of the most nutrient-dense, least expensive foods you can buy. That means you’re getting a lot of nutrition in a small amount of food, so you don’t need much. They can be found at every grocery store and are a great way to add protein to a dish, not to mention a ton of vitamins, essential fatty acids, and minerals. Tuna salad is cheap and healthy. Serve it on sandwiches or over a bed of lettuce. My tuna and avocado salad is quick, healthy, and delish.

Dry Beans

Like rice, beans can be added to many dishes, and there are endless ways to use them. They’re full of protein, vitamins, and minerals, so they’re not only a cheap pantry staple but a healthy one. Try my Italian beans and rice, pasta salad with chicken, simple chickpea salad, and tuna pasta salad. Dry beans are very inexpensive. Some people are intimidated by the soaking process, but all you do is soak the beans. It’s hands-off and very easy to do.

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Canned Tomatoes

I’m never without canned tomatoes. You can use them in sauce, soups, stews, casseroles—the sky is the limit. If you have canned tomatoes, you don’t need pasta sauce. Our favorite pantry meal is pasta with tuna. I saute onions and garlic in olive oil, add some canned tuna and tomatoes, a little broth, seasonings, and butter. Mix that with cooked pasta, cook a bag of frozen veggies on the side, and you have a nutritious and filling meal for less than ten bucks.

Frozen Produce

Frozen produce is among the healthiest and least expensive foods you can buy. It’s often cheaper than fresh produce, which can lose up to 45% of its nutrients before it hits your table. Frozen vegetables are often more nutritious because they’re flash-frozen within hours of being picked, retaining most of their nutrients. Fresh produce can spoil very quickly. Think about how many bananas and spinach you’ve had to throw away over the years. My favorite thing about frozen produce is that you can use what you need, toss the rest back in the freezer, and have months and months to use it. 

Fresh Produce

Adding to what I just said above, fresh produce can be affordable if you know how to shop for it. We’re not going for dragon fruit and fresh figs, which can be pricey. Buy cheaper options like bananas, apples, onions, and potatoes. Potatoes are inexpensive, filling, and nutritious. Buy a bag when they’re on sale and plan some meals around them. The same applies to apples. A bag will cost around three bucks, and you have healthy snacks for the week. Check out my tips for saving on produce for even more ways to save.

Rice

Rice goes with everything—literally. Having eggs? Add some rice. Tacos for dinner? Add rice to the filling. It’s a cheap way to add volume to your meals. I often use it to stretch soups and casseroles. I regularly make sausage rice, rice and eggs, Italian beans and rice, and foolproof baked rice. We’re big fans of rice around here, and it’s one of the least expensive foods you can buy!

Peanut Butter

Peanut butter is incredibly nutritious! It contains vitamins and minerals and is an excellent plant-based protein and fiber source. A serving size is only two tablespoons, which means one jar for around three dollars will last you a while. If you’re a peanut butter lover like me, look for brands with only one ingredient – peanuts! This one is my favorite.

Oats

Oats aren’t just for breakfast. You can use them in granola bars, meatballs, cookies, and cakes. They’re incredibly nutritious and add fiber and nutrients to whatever you use them in. You can even add them to smoothies to make them more filling. A little goes a long way, making them incredibly affordable. Just 1/4 cup of dried oats is enough for a filling breakfast or snack, and you’ll be doing your cholesterol a favor, too. Steer clear of the instant oatmeal packs. They are loaded with sugar and processed ingredients.

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Popcorn

Not only are popcorn kernels ridiculously cheap, but popcorn is high in fiber, low in calories, and satisfying! We make it at least three times a week, and it’s a lot easier than you might think. I add 1/4 cup of kernels to a brown paper bag, sprinkle in some salt, and about a teaspoon of olive oil. Fold the top over three times, put it in the microwave, and cook it on high until you hear no popping for 3 seconds. Voilà. You’ve got a quick, healthy, super cheap snack! 

More Money-Saving Posts You May Enjoy

• 25 Ways to Save on Groceries Each Month
• How to Grocery Shop for One Person
• Realistic Ways to Save Money Each Month
• How To Save Money on Fresh Produce

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