What if we told you eating healthy didn’t have to break the bank? Despite the astronomically expensive health foods we see trending all over the internet, you’ll be glad to know that you don’t have to sacrifice your budget for healthy eating. In fact, with a little mindfulness and simple shopping tips, healthy eating can even be inexpensive! That’s right, there’s such a thing as cheap healthy foods, and we’re here to give you the scoop on how to shop, save, and support your health. You’ll want to save this list for your next grocery run!
17 Cheap Healthy Foods That Support Your Health, And Your Wallet!
Organic Frozen Fruit
Berries and other organic fruits such as pineapple and mango are a much more affordable option when purchased frozen! Not only can you enjoy the nutritional benefits of fresh, organic fruit year-round, but by opting for frozen, you don’t have to have to worry about easy spoilage. They are rich in antioxidants, vitamins, and fiber, low in calories, and perfect for smoothies, yogurt and oatmeal bowls, and even baked goods. If on sale, be sure to stock up and save extra!
Canned Tomatoes
While fresh tomatoes and canned pasta sauces are often pricey, plain canned tomatoes (including varieties such as crushed or fire-roasted) are an inexpensive and versatile option. Unlike fresh varieties, which quickly spoil, canned tomatoes last a long time in your kitchen cupboard, saving you money and food waste. They’re rich in antioxidants like lycopene, and full of nutrients like vitamins A, C, and potassium. Use canned tomatoes as the base for homemade sauces, add it to soups and chilis, or use it in any recipe that calls for chopped tomatoes!
Cauliflower
Another cheap, healthy, and trendy food is none other than cauliflower. This low-cal veggie is packed with vitamins, minerals, and antioxidants, and can be used in just about any dish. Use it as a healthy alternative to pizza crust, rice, and mashed potatoes, bake it like you would chicken wings, or even add it frozen to smoothies in place of high-sugar fruit.
RELATED: 5 Ways to Use Cauliflower You Haven’t Tried Yet
Steamed Beets
Save yourself the hassle of cooking beets and buy them pre-steamed! Not only are they jam-packed with nutrients, but they’re also delicious and affordable. Find them in the refrigerated sections at most stores, since they’re not processed. Add them to warm or chilled salads, chop them up in grain bowls, or even freeze them to add to smoothies for an antioxidant-rich addition that’s low in sugar!
Frozen Dark Leafy Greens
Dark leafy greens like spinach, kale, and broccoli are well-known superfoods. However, when purchased fresh (and organic), they can rack up a hefty bill. Luckily, frozen greens are a much cheaper (and convenient) alternative that’s just as healthy. Frozen varieties are also packed with vitamins, minerals, and antioxidants! Use the frozen varieties just as you would fresh — stir-fries, sides, pasta dishes, even smoothies. As an added bonus, no need to wash, prep, or worry about spoiling.
RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet
Sweet Potatoes
Available in many different varieties — such as Japanese and purple sweet potatoes, sweet potatoes are a cheap and healthy grocery item that can be enjoyed in a variety of ways! Use them to make homemade sweet potato fries, enjoy them stuffed with ingredients like lentils and avocado, or even enjoy them as an alternative to toast, topped with sweet or savory toppings. They’re rich in vitamins A and C, fiber, and antioxidants, and have even been shown to be a vital addition to research-based longevity diets.
Quinoa
Though plant-based, quinoa is a complete protein, making it one of the best superfoods for plant-based eaters and meat-eaters alike. It’s full of fiber, a gluten-free grain alternative, and can be prepared in so many ways. While seemingly pricey at first glance, know that a bag will last you a while. Plus, you can score an even better deal when you buy in bulk!
Brown Rice Cakes
Perfect for snacking with hummus and avocado or as a bread alternative for canned tuna or salmon sandwiches, brown rice cakes are an easy and cheap option for adding crunch to your snacks and meals in a healthy way. Simply made from whole grain brown rice, enjoy them as an alternative to chips or calorie-laden salty snacks. Top with avocado, nut butter, cottage cheese, or Greek yogurt for a sweet or savory snacking experience.
Oats
Rich in prebiotic fiber and antioxidants, oats are one of the healthiest foods to reach for when you’re looking to nourish your body in an economical way. Perfect for warm oat bowls, overnight oats, smoothies, and homemade granola, incorporating oats into your diet is simple and delicious. Score a huge bag or container for cheap, and keep it stocked in the pantry! Plus, if you’re gluten-free, you can easily find certified gluten-free varieties.
Packaged Seaweed Snacks
Snacks that are affordable, healthy, and delicious are hard to find, but seaweed snacks are one of them! They’re extremely low in calories, rich in vitamins, minerals, and antioxidants, and conveniently packaged for healthy snacking on the go.
Canned Salmon
Salmon is one of the healthiest foods, yet when purchased fresh — particularly if you’re opting for wild-caught — it’s one of the most expensive. The good news is that canned salmon is a budget-friendly alternative to fresh fish that’s rich in omega-3 fatty acids and packed with protein. Plus, there’s no cooking required, and can be used in a variety of easy-prep meals, such as salads, sandwiches, wraps, or even pasta dishes. While not all stores share the same price tag, you can find wild-caught cans for just a few bucks at stores like Trader Joe’s and Sprouts. The same goes with canned tuna, too — which can be found at an even lower price!
Canned Beans
Speaking of foods for longevity, beans are a dietary staple in many regions such as the Blue Zones — areas where people live significantly longer and healthier lives. Canned beans, like black beans, chickpeas, and lentils, are a cost-effective and convenient way to incorporate this nutritious food into your diet. They are rich in protein, fiber, iron, and folate, making them a powerhouse of essential nutrients. However, some varieties contain added sodium or other filler ingredients, so you’ll want to read the label. You can also opt for fresh beans (another cheap healthy find) over canned, and soak them yourself! Add them to soups or salads, use them in tacos or chili, or enjoy them in a variety of dishes as a healthy swap for meat.
RELATED: 7 Essential Nutrients to Support Longevity (No Matter How Old You Are)
Canned Pumpkin
Canned pumpkin is a pantry staple that’s not only affordable but also incredibly nutritious. While it’s commonly sought after in winter months during the holiday season, it’s under-utilized the rest of the year! What you may not know is that pumpkin is a versatile ingredient for both sweet and savory dishes, and it tastes delicious in everything from baked goods and oatmeal to soups and smoothies. Full of fiber, vitamins, and antioxidants, low in calories, and no peeling or chopping required.
Hummus
Full of plant-based protein and fiber, and made with just a few simple ingredients, hummus is a healthy and budget-friendly find that deserves a spot on every grocery list. With ingredients like chickpeas, tahini, olive oil, and spices, it’s a guilt-free dip or spread that pairs perfectly with crackers, sandwiches, raw veggies, and even lean proteins. Just make sure you read the ingredient label!
Cottage Cheese
Cottage cheese is a trendy food, and it’s easy to see why. Not only is it high in protein, low in calories, and one of the cheapest healthy foods, but it’s also easy to use in a variety of meals and snacks. Blend it in smoothies or desserts, enjoy it plain with fresh berries, add it to salads, or use it as a healthy cheese alternative in pasta dishes like lasagna.
RELATED: Cottage Cheese Recipes are Trending: Here are 9 Ways to Use This High-Protein Ingredient
Greek Yogurt
Similar to cottage cheese, Greek yogurt is a protein-packed dairy product that is healthy, cheap, and perfect for snacking and for sweet or savory recipes. Plus, it’s full of probiotics, making it a healthy choice for gut health — and therefore, whole body health! Choose plain, unsweetened varieties to avoid added sugars and artificial flavors, and find it in single-serve or bulk varieties.
RELATED: 6 Ways to Make Grab & Go Yogurt Parfait Cups With 10 grams of Protein or More
Frozen Edamame
Frozen packaged edamame is a convenient and budget-friendly option for adding plant-based protein and fiber to your meals and snacks. Simply steam or microwave them according to package instructions, then season with your favorite spices. They’re cheap, low in calories, and full of satiating protein!
Budget-Friendly Shopping For Your Health
If you’re strategic and mindful, eating healthy doesn’t have to be expensive! Use these foods to help guide your shopping, and take your health (and finances) back into your own hands! In addition to shopping for cheap and healthy foods, you can also incorporate other smart-shopping strategies such as looking for sales (and stocking up when it’s a good deal), opting for store brands, purchasing in bulk, and buying what’s in season. If you follow these simple shopping tips, you’ll be able to create delicious, nutritious, budget-friendly dishes with ease.
