5 Cheap (and Healthy) Groceries You’re Probably Ignoring
Written by
Jamela Adam
Edited by
Cory Dudak
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One of the most straightforward ways to save money at the grocery store is by buying ingredients that are cheap, versatile, but for some reason don’t get enough love from shoppers.
Here are five of the most underrated and overlooked groceries that are worth putting in your shopping cart on your next grocery run.
Lentils
Lentils don’t get nearly enough credit. Made up of more than 25% protein, they’re one of the cheapest protein sources you can find. They usually cost just a couple of bucks for a bag that can feed you for days. Plus, they cook faster than beans, don’t need soaking and are super flexible.
You can throw them into soups or curries, season them up for tacos or toss them on a salad. On top of that, lentils are packed with fiber, iron and B vitamins. If you’re vegetarian or vegan and struggling to hit your protein intake, definitely stock up on lentils.
Cabbage
Cabbage isn’t exactly the star of the produce aisle, but it should be. A single head usually costs under $2, and it lasts way longer in the fridge than delicate greens like spinach or arugula.
Like lentils, cabbage is really versatile. You can stir-fry it with noodles, ferment it into sauerkraut or steam it and use as a wrap. Plus, cabbage is packed with vitamin C, vitamin K and antioxidants, so you’re getting the health benefits, as well.
Oats
Oats make for a solid breakfast, but you can do so much more with them than just oatmeal — blend them into smoothies for extra fiber, bake them into muffins or cookies, or use them as a binder in meatballs or veggie burgers. You can also toast them in a pan with a little honey to make homemade granola.
Plus, oats are a good source of quality plant-based protein. Around 11% to 17% of their dry weight is protein, which is higher than most other grains.
Potatoes
Potatoes are one of the most affordable and filling foods you can buy, but a lot of shoppers overlook them in favor of trendier carbs like quinoa or cauliflower rice. A bag of potatoes typically costs just a few dollars and can last for multiple meals.
You can use them to make french fries, hashbrowns, baked potatoes, mashed potatoes, potato salads and the list goes on. As long as you store potatoes in a cool and dark spot, they can last for weeks.
Nutritionally, they’re a solid source of vitamin C, potassium and fiber (especially if you leave the skins on).
Canned Fish
Canned tuna and salmon are another budget friendly protein worth adding to your shopping cart. Canned fish is generally cheaper than fresh fish since it’s more efficient to transport and has a much longer shelf life, which lowers costs for producers. It’s also rich in omega-3s and can help support your heart, brain and joint health.
Canned fish is a huge time-saver as well, since you don’t need to cook or prep a whole fillet. You can easily mix canned tuna with a little mayo to make a rice bowl, or toss canned salmon into pasta with lemon and garlic.
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