Saving money on groceries while keeping health as a priority in the family is definitely achievable. The following eight dishes are budget-friendly, easy, and highly nutritious.
1. Easy Weeknight Dinner, Chicken & Rice
Comfort food at its best. Tender chicken thighs, rice, and seasoned broth all come together in the same pot. Cleaning is a breeze, and everyone will leave the table with an empty bowl. The best part about this dish is that the leftovers are up for grabs, so watch out.
Prep: 10 | Cook: 35 | Total: 45 | Servings: 4-6
Ingredients:
- 6 Skin-on, bone-in chicken thighs
- 1.5 cups long-grain white rice, rinsed and drained, set aside for later
- 3 cups Chicken broth, low sodium (3 cups + 1.5 cups & 4).
- 1 med. size Yellow Onion, chopped
- 4 cloves of garlic, minced
- 1 tsp Paprika
- 1 tsp Cumin
- 1/2 tsp Turmeric & Salt & Pepper
- 2 T Olive oil | Vegetable oil
Instructions:
Step 1
Pat chicken thighs dry with paper towels on both sides.
Season with a generous amount of salt, black pepper, and dried spices.
It’s important to season the chicken with a lot of salt and spices in order to enhance the flavor and so that the skin crisps up.
Dried chicken will brown and cook more evenly than wet chicken.
In a large skillet or a Dutch oven, heat the oil over medium-high heat.
Wait until the oil shimmers.
Once ready, and working in batches if required, add the chicken thighs skin side down and leave them undisturbed for 5 minutes.
You should hear sizzling the entire time.
Once 5 minutes are up, flip them and sear for another 3 minutes, then move them to another plate.
It is perfectly fine if they are not fully cooked.
Step 2
With your heat now turned to medium, add your diced onion to the same pot and, stirring occasionally, let the onion soften and become a little golden, around 4 minutes.
Once softened, add your minced garlic and turmeric, stirring for an additional minute.
Do not over-stir to prevent the garlic from browning and becoming bitter.
Now add your washed rice to the pot.
Mix it in with the onion and garlic for 2 minutes.
You just want the grain to be coated in the onion and garlic mixture.
Add the broth and, over medium-high heat, bring to a gentle boil. Once to a boil, add salt to taste.
Bring your seared chicken thighs back now, skin up and resting on the rice and do not stir from this point.
Once tightly covered with a lid, turn the stove to low heat.
Allow the rice to cook for 22 to 25 minutes without lifting the lid. Once the time has elapsed turn off the heat and allow the pot to sit covered for an additional 5 minutes to finish steaming the rice.
After steaming, remove the pot. Use a fork to fluff the rice, then place the chicken on top.
Finally, garnish with fresh parsley and serve directly out of the pot.
2. Lentil and Vegetable Soup (Healthy High Protein Budget Meal)
If you’re looking for the most affordable plant-based protein, you can’t go wrong with lentils. They are satisfying and filling, which is particularly great for a soup. This option is rich and thick, which is the perfect combo when on a budget.
Prep Time: 12 minutes | Cook Time: 35 minutes | Total Time: 47 minutes | Servings: 6
Ingredients:
- 1.5 cups green/brown lentils, rinsed
- 1(14 oz)can diced tomatoes, with juice
- 3 medium carrots, diced
- 3 celery stalks, diced
- 1 large yellow onion
- 4 garlic cloves
- 6 cups of broth of choice
- 1 tsp cumin
- 1 tsp smoked paprika
- .5 tsp ground coriander
- 12 cups spinach or kale
- juice of half a lemon
- 2 tbs olive oil
- salt and pepper
Instructions:
Step 1
Once you have prepped the olive oil, turn the heat to medium.
Toss in the onion, carrots, and celery.
After 6-7 minutes, the onion should look clear and have a golden tint to the edges.
Continue to stir to make the other veggies soften up, too.
Add the garlic and cumin, then give a stir.
Not to repeat myself, but stir continuously for 1 minute to cook the spices.
Step 2
Every single pot needs spice oil, and this builds the flavor for the entire soup; do not skimp on it.
Empty out the diced tomatoes into the pot, sauce and all.
Add the rinsed lentils and the broth.
Combine the ingredients and raise the temperature to achieve a rolling boil.
Then lower the temperature to a gentle simmer for 28 to 32 minutes, stirring occasionally, until the lentils are fully tender and many have broken down.
This process thickens the soup without any extra starch.
Fold in chopped spinach or kale and stir. Let it simmer for 2 to 3 minutes until fully softened.
Then add lemon juice, taste, and adjust seasoning to preference with a pinch of salt and black pepper.
The lemon lifts the soup and is worth the extra hand.
Dish into bowls and enjoy with crusty bread, or a side of white rice to make it go further.
3. Black Bean and Sweet Potato Tacos (Cheap Healthy Family Dinner)
Prep Time: 10 minutes | Cooking Time: 25 minutes | Total Time: 35 minutes | Servings: 4 – 5
Ingredients:
- 2 Medium Sweet Potatoes 1 Can (15 OZ) Black Beans
- 8-10 Corn/Flour Tortillas
- 1 Tsp Chili Powder
- 1 Tsp Garlic Powder
- 1/2 Tsp Smoked Paprika
- 1/2 Tsp Cumin
- 2 Tbsp Olive Oil, divided
- Salt, to taste
- 1/2 Cup Shredded Cheese (Cheddar/Monterey Jack)
- Cilantro/Green Onion (to top)
- 1/2 Cup Sour Cream, 1/2 Cup Salsa, 1/2 Cup Lime (for serving)
Instructions
Step 1
Set your oven to 425 degrees Fahrenheit (220 Celsius).
Take out a large baking sheet and cover it with seamless paper or foil.
Spread the cubed sweet potatoes in a layer, ensuring that no pieces overlap.
Drizzle the spray with one and a half tablespoons of olive oil, and sprinkle the pasta mix and the seasonings (chili powder, garlic powder, smoked paprika, and cumin).
Add a pinch of salt to taste and mix all the ingredients. (Each piece must be equally on the mix along with the spices)
Step 2
Place the pan in the oven for 22-25 minutes.
Make sure to flip the sweet potatoes over halfway through the roasting.
You want the potatoes to be fork-tender on the inside and golden and caramelized on the outside.
Sweet potatoes develop the most flavor the longer you roast them, so don’t hesitate to roast them for the full time.
While the potatoes roast, you can prepare the beans and their spices.
Heat the remaining half tablespoon of olive oil in a pan over medium heat, then add the rinsed black beans.
Add a little pinch of salt and a small pinch of cumin. Every so often, stir for 4-5 minutes until the beans are heated up.
Just before you finish getting the beans ready, you can start on the tortillas.
Heat each over a gas flame for 20-30 seconds, until you notice they are starting to char and are soft.
If you don’t have a gas stove, you will want to wrap the stack in a damp paper towel and heat it in the microwave for 45 sec.
To create the tacos, add some of the warm beans, a decent amount of the sweet potatoes and cheese, and then finish with sour cream, a little salsa, some lime juice, and a bit of cilantro/green onion.
If you want to do this right, then it’s best to serve this immediately.
4. Ground Turkey Stuffed Bell Peppers (Healthy Low-Cost Family Meal)
Stuffed peppers might seem difficult to make, but they actually only take a few ingredients and very little time! The peppers get soft in the oven, and the stuffing filling is savory, cheesy, and oh so good!
Prep Time: 15 minutes | Cook Time: 40 minutes | Total Time: 55 minutes | Servings: 4
Ingredients:
- 4 large bell peppers, any color
- 1 pound ground turkey
- 1 cup white OR brown rice, already cooked
- 1 can (14 oz) diced tomatoes, drained
- 1 cup shredded mozzarella OR cheddar cheese, divided in half
- 1 small yellow onion, diced
- 3 cloves of garlic, minced
- 1 teaspoon Italian seasoning
- 1/2 teaspoon garlic powder
- Salt and pepper to taste
- 1 tablespoon olive oil (plus a little extra for brushing the peppers)
Instructions
Step 1
First, you preheat the oven to 375 degrees.
Next, take the bell peppers and put them in a baking dish, where they won’t tip over.
Brush some oil on the inside of each pepper half.
Now, take a large skillet and put the diced onion in and also the tablespoon of olive oil, and turn it up to medium heat.
Let it sit for 4 minutes. After 4 minutes, add the minced garlic.
When the ground turkey is in the skillet, use a wooden spoon or spatula to break the turkey into pieces.
Continue breaking the turkey for an additional 6 to 8 minutes, until there is no more pink meat showing.
Add a pinch of salt, black pepper, and Italian seasoning to the meat.
You can also add some garlic powder if you wish.
Step 2
Now that the meat is done, add the rice and the drained diced tomatoes to the skillet and stir.
Feel free to let it rest for a couple of minutes before moving to the next step.
While the mixture is still warm, take it off the heat and add half of the shredded cheese to the skillet.
Stir the mixture until the cheese has melted.
Begin filling the pepper halves with the turkey mixture and cheese until it is above the rim.
Use the remaining cheese to top off the pepper mixture.
Using a piece of foil, cover the baking dish and let it cook for 25 minutes.
Let’s be sure to cook it until the orange juice is boiling and the cheese is golden on top of the meat.
Before you serve the pepper, let it rest for 5 minutes and have a fork to test if the meat is tender.
5. Creamy White Bean Pasta with Spinach (Easy Healthy Dinner Under $10)
Prep time: 8 minutes | Cook time: 20 minutes | Total time: 28 minutes | Servings: 4
Ingredients:
- 12 oz pasta of choice (penne, rigatoni, fusilli)
- 2 cans (15 oz) white cannellini beans, drained and rinsed
- 3 cups baby spinach
- 4 cloves garlic, sliced
- 1 cup vegetable or chicken broth (low sodium)
- 0.5 cup grated parmesan cheese (plus more for serving)
- 3 tbsp olive oil
- 0.5 tsp crushed red pepper
- juice from half a lemon
- Salt and pepper to taste
Instructions:
Step 1
As the pasta is cooking, bring a large pot of water to a rapid boil and dump in a large handful (3+ tbsp) of water.
Like, as close as you can to a cup of water without it being annoying.
The pasta is meant to be drained, so try to gain as much starch as you can from the last minute of cooking (that’s the starchy cooking water) and then dump the rest of the pot’s contents to avoid the heaviness of uncooked water.
Drain the pasta and set it aside.
As the pasta is cooking, pour some olive oil into a very large and wide skillet, and place it over medium heat.
Step 2
Once the oil is hot, add your garlic and the chili flakes. Stir gently for two to three minutes (it can take longer if you want your garlic more brown), until the garlic is just turning very light brown, and it starts smelling amazing.
Watch the garlic as it can easily and quickly burn, and when burnt, it can be a bit bitter.
Add the separate drained cannellini beans and the broth into the same skillet, and mix together.
Then, use the underside of a large spoon (or a potato masher if that’s what you have), and mash just about half the beans (that is, the ones you haven’t added whole) to the point of breaking and leaving some beans whole.
Some of the mashed beans will mix with the broth, due to which your sauce will be thick and also creamy.
Add the spinach, but a handful at a time, until the skillet is full, and have each addition wilt down before you add the next set.
This will take you three full minutes. Finishing touches, add some salt, black pepper, and lemon juice to your desire. Taste, and make the necessary adjustments.
Additionally, pour your drained pasta into the skillet, and mix thoroughly.
Add a small amount of the pasta water, and again mix.
This time, you will want to coat all the pasta pieces with the sauce, and for that, you will have to add more pasta water until the sauce looks silky instead of dry, as will the pasta.
Appreciate the meal by taking it in when you stir in the Parmesan cheese, and leaving the skillet will be a part of that.
For the rest of the meal, pour some olive oil on each plate, and add more Parmesan.
Serve as soon as possible, so it can be enjoyed when it is served.
6. Baked Honey Garlic Chicken Thighs (Budget Family Dinner with Big Flavor)
Servings: 4 to 5 |Prep Time: 10 minutes |Cook Time: 30 minutes |Total Time: 40 minutes
Ingredients
- 1. 8 Chicken Thighs (bone-in and skin-on)
- 2. 3 Tbsp honey (hot)
- 3. 3 Tbsp low-sodium soy sauce
- 4. 5 garlic cloves (minced)
- 5. 1 Tbsp apple cider vinegar or rice vinegar
- 6. 1 tsp sesame oil
- 7. 1/2 black pepper,
- 8. 1/2 chilli flakes
For garnish, use cut scallions and sesame seeds. Serve with steamed rice.
Instructions
Step 1
Heat the oven to 400 degrees F (200 degrees C). Place foil on the rim of the baking sheet for easy cleanup.
If you have a wire rack, place it on the baking sheet so heat is evenly distributed around and under the chicken, so the skin is evenly crisped.
Mix garlic, honey, soy sauce, rice vinegar, sesame oil, pepper, and chilli flakes.
Whisk together. It should be sweet, salty, and tangy. Adjust according to your taste.
Use paper towels to pat the chicken thighs dry on both sides and lay them on the prepared baking sheet.
Brush each thigh with glaze, including glaze up to the edges and underneath the skin if possible.
Reserve 2 to 3 tablespoons of the glaze to use for basting chicken thighs during baking.
Step 2
Baste each chicken thigh on the baking sheet with the reserved glaze after 20 minutes.
Place the baking sheet back in the oven for an additional 12 to 15 minutes until the chicken skin turns brown and sticky.
Use a meat thermometer to check that the thickest part of the chicken is 165 degrees Fahrenheit (74 degrees Celsius) to avoid undercooking.
Chicken thighs need to rest on the baking sheet for 5 minutes after they come out of the oven.
This will allow all of the meat in the chicken thigh to absorb the juices and make the chicken thigh tender.
Finally, sprinkle sesame seeds and sliced scallions on top and place the chicken thighs on top of steamed rice, along with any remaining juices from the baking sheet.
Scrape the juices from the baking sheet to add to the rice.
8. Beef and Broccoli Stir Fry (Budget Family Meal Better Than Takeout)
Prep Time: 12 minutes | Cook Time: 12 minutes | Total Time: 24 minutes | Servings: 4
Ingredients:
- 1 pound flank steak, skirt steak, or sirloin, sliced as thin as possible against the grain
- 4 cups broccoli florets, cut into similar-sized pieces so they cook evenly
- 4 garlic cloves, minced
- 1 teaspoon freshly grated ginger or half teaspoon ground ginger
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons oyster sauce
- 1 tablespoon brown sugar or honey
- 1 tablespoon cornstarch stirred into 3 tablespoons cold water until smooth
- Half cup low-sodium beef broth or water
- 2 tablespoons vegetable oil, divided
- Sesame seeds and steamed rice for serving
Instructions
Step 1
If you have time, place the steak in the freezer for 20 to 30 minutes before slicing.
A slightly firm steak is far easier to slice paper-thin, and thin slices are what keep the beef tender rather than tough and chewy in a quick stir fry.
Slice across the grain, meaning perpendicular to the lines running through the meat.
Pat the slices dry with paper towels and set aside.
In a small bowl, mix soy sauce, oyster sauce, brown sugar, beef broth, and water with cornstarch.
Whisk it together until the cornstarch dissolves and blends with the rest of the ingredients.
Step 2
Set it next to the stove since once the pan heats up, everything moves in quick succession.
In a large skillet or wok, heat a tablespoon of vegetable oil over maximum heat. Once the oil is shiny and smoking at the edges, drop in the broccoli florets.
In a solid 3-4 minute interval, stir the broccoli until it turns bright green, and turns tender-crisp and lightly charred in a few spots.
Plate the broccoli and set it aside. No need to clean the pan.
Turn the burner to the highest heat and pour in the rest of the oil.
Immediately drop the beef slices in a single layer.
If your pan is small, cook the beef in 2 separate batches. If the pan is too crowded, the beef will steam instead of browning. Cook for a minute or two on each side until brown.
Immediately add all the beef back to the pan with minced garlic and ginger.
Stir constantly for 30 seconds and dump the sauce over the beef.
The sauce will thicken and heat quickly because of the cornstarch.
Toss everything with the glossy beef sauce to ensure every bit is covered.
Sprinkle some sesame seeds on top before serving with some hot steamed rice.
While this dish may not have the best leftovers, feel free to enjoy it hot at the dinner table with your family.
Tips, Swaps, and Storage
The best habit for any home chef is to prep all your ingredients before you start cooking.
Cheap cuts and pantry staples respond well to proper timing and temperature, and having everything measured and ready prevents the small mistakes that waste food and money.
There are many possible swaps for this recipe.
For an even lower cost per serving, chicken thighs can be substituted with drumsticks for recipes 1 and 6. You may use ground beef or ground chicken in place of turkey for recipe 4.
Instead, you can use any firm leafy greens, in place of spinach, that include kale, Swiss chard, or shredded cabbage.
You can use brown rice in any other recipe in place of white rice; however, it will need an additional 15 to 20 minutes of cooking time and a bit more liquid. In any vegetarian recipes, you may feel free to use canned chickpeas in place of white beans or lentils.
All eight recipes can be stored in airtight containers in the fridge for 3 to 4 days. In fact, the soups and stews taste even better the longer they sit, as they are able to develop their flavor profile.
For the fried rice and pasta, we recommend adding a splash of water or broth to the container before microwaving to prevent them from drying out.
Stuffed peppers, honey garlic chicken, and lentil soup can be frozen for 3 months, so feel free to double the recipe and save some for a hectic week.
Frequently Asked Questions
How do I meal prep these recipes?
Absolutely!
If you’re doing batch cooking on a Sunday, the honey garlic chicken, lentil soup, one-pot chicken and rice, and stuffed peppers would be some of the best options.
They can be divvied out into containers, and you’ll have 4 days’ worth of effortless dinners in the fridge.
How can I keep grocery shopping for these recipes as cheaply as possible?
Start with a grocery list based on whichever protein or produce is on sale.
Then, pick a recipe that will fit in with the protein and produce that are on sale.
For recipes 2 and 5, you can save some money by using dried lentils and dried beans instead of canned ones, but for these recipes, I used canned beans for a bit of speed and convenience.