With grocery prices climbing faster than a sourdough starter in July, it pays to know which ingredients will give you the most bang for your buck. These budget-friendly staples aren’t just cheap—they’re versatile, satisfying, and can help you pull together solid meals without draining your wallet. Here’s what to stock up on when you’re watching your food budget, along with a few great recipes to get you started.
1. Cabbage
Cabbage is one of the most underrated vegetables at the store. It’s inexpensive, lasts for weeks in the fridge, and is way more versatile than you might think. Roast it, sauté it, turn it into slaw, or use it as a base for soups and stir-fries. You can get several meals out of one head for just a few dollars.
Get the Cheesy Roasted Cabbage recipe.
2. Eggs
Whether prices are high or low, eggs are still a cost-effective source of protein. They’re good for breakfast, lunch, or dinner—scrambled, boiled, or baked into a frittata with leftover veggies and cheese. Keep a dozen on hand and you’re halfway to a meal.
Get the Green Chili Egg Casserole recipe.
3. Beans (Canned or Dried)
Beans are filling, full of fiber and protein, and incredibly cheap—especially if you buy them dried. Canned beans are convenient and still affordable. Make chili, bean salad, burritos, or toss them into soups and stews. Bonus: they work great in meatless meals.
Get the Ham & Bean Soup recipe.
4. Rice
White or brown, rice is a meal stretcher. Make a big pot at the start of the week and use it in stir-fries, burrito bowls, soups, or serve it as a side to just about anything. Add some eggs, veggies, and soy sauce, and you’ve got fried rice in 15 minutes.
Get the Mexican Red Rice recipe.
5. Potatoes
Potatoes are a staple for a reason. Roast them, mash them, bake them—whatever route you take, they’re filling and satisfying. Sweet potatoes are another great option and often cost just a little more.
Get the Crispy Smashed Sage Potatoes recipe.
6. Pasta
Dried pasta is one of the best deals in the grocery store. Pair it with jarred or homemade sauce, canned tomatoes, or roasted vegetables. You can also toss in canned tuna or beans for extra protein. A little goes a long way.
Get the Pesto Chicken Pasta recipe.
7. Carrots
A humble bag of carrots can go far. Use them raw for snacking, roast them as a side dish, or grate them into soups and sauces. They’re cheap, sweet, and full of nutrients.
Get the Maple Pecan Carrots recipe.
8. Lentils
Lentils cook quickly and don’t need to be soaked like other legumes. Use them in soups, stews, veggie burgers, or as a hearty salad base. They’re packed with protein and fiber, and a one-pound bag costs just a few bucks.
Get the Instant Pot Ham & Lentil Soup recipe.
9. Canned Tuna or Salmon
Canned fish is an easy way to add protein without buying fresh meat. Use it in sandwiches, pasta dishes, salads, or tuna patties. Opt for water-packed to keep things lean, or oil-packed for richer flavor.
Get the Tuna Lettuce Wraps recipe.
10. Frozen Vegetables
Don’t sleep on frozen veggies. They’re often cheaper than fresh and just as nutritious. Toss them into stir-fries, soups, casseroles, or pasta dishes. No chopping, no waste, and no worrying about using them before they go bad.
Get the Beef & Broccoli recipe.
11. Oats
Oats are more than just breakfast. Yes, you can make oatmeal and overnight oats, but you can also turn them into granola, muffins, pancakes, or use them in meatloaf as a binder. A bag of oats lasts a while and goes a long way.
Get the Apple Pie Overnight Oats recipe.
12. Bananas
Still one of the most budget-friendly fruits. Eat them as-is, slice into oatmeal, or bake them into banana bread when they start to brown. You can also freeze them for smoothies or healthy “ice cream.”
Get the Banana Nut Muffin recipe.
Laura is a home cook, with 25 years experience behind the stove, who spends an extraordinary amount of time in the kitchen cooking. She loves making new recipes and finding wonderful new things to eat, both at home or abroad. She spends a lot of time researching, crafting, and perfecting her recipes.