3 Budget-friendly Recipes to Elevate Canned Foods
Shanthi Appelo, MS, RD
| 3 min read
With grocery prices high and holiday spending right around the corner, many are feeling the pinch at the checkout line. But eating well doesn’t have to come with a hefty price tag. A little planning, creative use of ingredients and a fresh perspective on pantry staples can go a long way toward keeping both your wallet and your taste buds happy. Here are a few strategies and recipes to start saving:
Ingredient prep
Meal prepping doesn’t have to mean spending your Sunday chained to the stove. Instead of prepping entire meals, try ingredient prep - a simple shift that saves both time and money. Wash and chop veggies, cook a big batch of grains and roast a sheet pan of protein or beans to mix and match throughout the week. This approach offers flexibility (so you’re less likely to waste food) and helps resist the temptation of takeout when short on time. Think: a base of quinoa or rice that can become a burrito bowl one day, a stir-fry the next and a hearty soup later in the week.
Fridge charcuterie night
Make a “fridge charcuterie” night part of your weekly routine. This fun, low-pressure meal is all about using what you already have - bits of cheese, sliced veggies, pickles, hard-boiled eggs, nuts or even leftover roasted vegetables. Arrange everything on a platter for a colorful, snackable spread that feels special without the extra cost. It’s the perfect way to cut down on waste while still enjoying something satisfying.
Build around low-cost, nutrient-dense staples
When planning your grocery list, start with affordable, nutrient-packed basics like beans, lentils, eggs, oats, brown rice, frozen veggies and canned fish. These versatile ingredients can serve as the backbone for dozens of meals.
3 Budget-Friendly Recipes to Elevate Canned Staples
Canned goods are a budget-saver, but they don’t have to be boring. With a few fresh add-ins, they can become flavorful, nourishing meals that taste far from “basic.”
This recipe is a great and versatile way to elevate chickpeas. Sauté canned chickpeas with olive oil and spicesgarlic then finish with a squeeze of lemon. They crisp up nicely in the pan and can be served over on top of a salad, hummus or a grain. To save more on this recipe, the oil can be swapped for canola, vegetable oil or whatever is in the pantry.
Shakshuka loosely translates to “all mixed up” in Arabic. It’s originally a North African dish featuring poached eggs in a flavorful tomato sauce. Simply simmer canned tomatoes with onions, bell pepper and chili flakes, then poach eggs directly in the sauce. Serve with bread to soak up the rich, spicy goodness.
Sauté canned black beans and corn with spices like smoked paprika and cumin with lime juice to make a simple but delicious filling for a quesadilla. This filling dinner leans on shelf-stable pantry staples and is elevated with a few extra ingredients.
