40 Cheapest Groceries To Buy When On A Tight Budget

With the state of the world these days we can all benefit from looking for cheap groceries to buy, especially if you’re on a strict budget.

When you’re at the checkout and you see the final grocery bill it can be overwhelming and honestly shocking especially when it used to be so much cheaper for the same items.

So today I’m sharing some of the cheapest foods you can buy and I’m keeping it healthy as well.

The good news is, with some planning and knowing where to shop you can bring your grocery bill down, quite a lot.

Whether you’re a college student, a single-income family, trying to pay down debt, or just trying to survive in the current financial state of affairs I promise you’ll find loads of filling, healthy foods that won’t break the bank.

40 Cheap Groceries To Buy When Broke Or On A Tight Budget

40 Cheapest Groceries To Buy on a Tight Budget

Fresh Fruit and Vegetables

When you’re on a budget it’s hard to get enough fresh vegetables and fruits for you and your family, so here are some healthy staples that will allow you to buy more.

1. In Season and Local

If you want fresh produce the best way to keep prices down is to only buy what’s in season and/or local.

Depending on where you live you’ll know what’s local, or you can ask at the grocery store. This is a great way to save money while still getting healthy and fresh produce.

2. Shop frozen

A super healthy and affordable option as frozen fruit and vegetables are flash frozen when the produce is at the height of its ripeness.

Purchase when on sale and keep in your freezer for upcoming meals.

Blueberries, peaches, strawberries, spinach, broccoli, peas, corn, and green beans are a great place to start.

3. Canned Vegetables

Corn and peas are great in cans, but also pick up canned tomatoes, beets, carrots, and artichoke hearts. Perfect as they keep in your pantry for a long time.

4. Potatoes

Make them your friend and make sure to buy the largest bag and keep them in a cool, dark place. Buying a larger bag is always the most cost-effective by weight.

5. Sweet Potatoes

Sweet potatoes are another great option packed with potassium and vitamin B6. They are amazing baked in the oven whole or as a tray bake chopped into larger chunks.

6. Carrots

A staple that works for all cuisines. Carrots are super cheap and are perfect to snack on or add to a curry, stew, or pasta sauce (grated).

7. Cucumbers

Keep an eye out for sales on cucumbers and opt for the variety that is cheapest. I find the field cucumbers tend to be more affordable where I live.

8. Onions

Cheap, cheerful, and adds a punch to almost all dishes. Store them in a dry, dark place (away from potatoes) for prolonged periods.

9. Cabbage

These stay fresh nice and long in the fridge. Use cabbage for salads, soups, and pickling.

10. Broccoli

A staple in so many homes and so versatile to use in a variety of ways.

11. Peppers

Where I live the red ones always cost more, so I typically choose the other colors. Also, buy them in a package as they tend to be cheaper.

12. Iceberg Lettuce

Not as many nutrients as other lettuces like romaine, but the price is right and it has a nice crunch. To keep for longer wrap a tea towel or paper towel and keep in the crisper in the fridge.

13. Bananas

The perfect healthy and affordable staple. Eat them fresh. Freeze them for smoothies or banana bread/muffins.

14. Oranges

Perfect any time of year, oranges are packed with vitamin C and last in the fridge forever. Buy on sale and enjoy as snacks and in salads.

15. Melon

Watermelon and cantaloupe are super refreshing and feed a crowd. Buy when in season or on sale.

16. Apples

Grocery stores tend to have a sale on apples every week, so go for the varieties that are on sale.

Avoid buying a bag of apples as many of these can be bruised and not as fresh which means you’re losing money from food waste. If you do get apples that are bruised make apple sauce.

17. Canned Fruit

Mandarin oranges, pineapple, pears, peaches, fruit cocktail, mangoes. Similar to frozen fruit, these are packaged when fresh and delicious.

Perfect to make a dessert, have with breakfast, or a snack.

Healthy Carbohydrates

18. Rice

Brown rice is preferable as it’s more nutrient-dense than white rice therefore making you fuller for longer, so you can eat a little less.

19. Oats

I recommend buying oats in the bulk section as they tend to be cheaper. Perfect for a cheap and super healthy breakfast.

20. Pasta

Stock up when on sale and you’ll have pasta forever due to the super long shelf life. Not only perfect as a pasta dinner, but also add to soups to bulk up.

21. English Muffins

I find these are cheaper than bread these days. Perfect for a snack or breakfast. Keep them in the freezer to last.

22. Bread

This is a product that seems to be ever-increasing in price so I recommend doing some local research and purchasing bread from a small business – ideally from a European shop. They tend to be a lot cheaper than grocery stores and taste a heck of a lot better too.

Another option is to make homemade bread.

23. Tortillas/Wraps

Look for sales (of course) but also purchase wraps from smaller known international brands. You’ll typically find a nice Middle Eastern flatbread for cheaper than a bigger brand – and the taste is way better too.

Healthy & Cheap Protein

I’m not a meat eater so the options I’m sharing are what I eat – and they also happen to be the absolute cheapest groceries (and healthiest) protein choices out there.

24. Lentils

Packed full of protein at 18 grams a cup, plus a great source of iron, fiber, and vitamin B6. Lentils are perfect little gems to make cheap meals with and are super fast to cook. Unlike dried beans, there is no soaking time required.

There is a wide variety of lentils available and they are all cheap: red/yellow, green, brown, puy, beluga

Lentils are perfect for making a variety of dishes:

As a topper for salads
Pureed into smooth soups for a protein boost
As a taco-filling
To make burger patties
As a protein base for curries
To add into pasta sauces as a meat replacement
To add to stews

25. Beans

Beans in a can are super cheap, but if you’re looking to save even more money, buy dry beans and cook them yourself. This is especially ideal if you have a pressure cooker such as an InstaPot.

Beans are a great source of vitamin B, iron, magnesium, potassium, folate, and of course fiber.

Some popular varieties include:

Black beans
Chickpeas
Kidney beans
Pinto beans
Black-eyed peas
Baked beans

26. Tofu

An extremely versatile and healthy alternative to chicken, you can find tofu in the following consistencies:

Silken – perfect for making sauces, desserts, to add to Asian soups and curries
Soft – good for deep-frying, desserts
Medium – great for scrambled tofu, deep-frying, baking and stir-fries
Firm – similar to extra firm (below)
Extra Firm – this is my go-to tofu, ideal for curries, baking in the oven, pan frying, scrambled tofu – and almost everything!
Smoked – perfect to add to a sandwich as an alternative to meat

Tofu is super cheap, making about 4 good size servings for $2.50 to $3.50 (this is based on where I live in Canada). It is also a great source of protein at 21.8 grams for ½ a cup.

Learn more about tofu here and try some recipes.

27. Quinoa

Quinoa is a powerhouse of minerals compared to rice with 3x more calcium, 5x more iron, and 8x more potassium. It also has 14.6 grams of protein for 1 cup cooked.

If you haven’t had luck making quinoa before or don’t particularly like it, I encourage you to watch this video on the best way to cook quinoa. It’s really a game-changer.

Pantry Staples

28. Peanut Butter

Aim for natural peanut butter for the best bang for your nutrition. Perfect for breakfast on toast, in your oatmeal, and who doesn’t love a peanut butter and jelly sandwich?!

29. Ramen Noodles

Cheap, quick and easy. To make it more nutritious add in some veg such as corn, peas, edamame, mushrooms, and green onions.

30. Tomato Sauce

Perfect for a quick pasta sauce or to add to curries and stews. Look for the ‘stewed tomatoes’ in a jar for the best price – not ‘pasta sauce’ or ‘marinara’.

31. Tomato Paste

A good pantry item to keep. Buy the little cans when on sale and add a heaping tablespoon to your curries, stews, and sauces for a beautiful depth of flavor.

32. Spice Mixes

Instead of buying each individual spice look for premixed spices and herb mixes that pack a flavor punch.

Examples: Italian seasoning, taco seasoning, chili powder, Indian garam masala, curry powder

33. Stock / Bouillon Cubes

Stock cubes are way cheaper than buying premade stock and they provide as much or more flavor. Ideal to add to most one-pot dishes (sauces, stews, and curries)

34. Basic dried herbs and spices

If you do want to stock up on individual herbs and spices here are the basic ones you’d want.

Here are a few cuisine examples:

Standard American cooking – oregano, cumin, paprika, garlic powder, onion, powder, cinnamon

Basic Indian spices – turmeric, cumin, ground coriander, black mustard seeds, cardamom

Standard Mexican spices – Mexican oregano, chili powder, cumin, coriander, sage, cinnamon, cacao

35. Flour

When you can make you’re own breads and baked goods you can save a lot of money. SO stock up on flour at your local grocery store when it’s on sale. Opt for a super large-sized flour if you bake a lot.

36. Sugar

You need sugar on hand if you’re baking. I recommend white and brown to get started.

37. Mac and Cheese

The perfect quick and easy meal that is super affordable. Who doesn’t love mac and cheese?!

38. Almonds

Just 1 ounce of almonds is 48% of your daily vitamin E needs. Just grab a small handful as a great snack when on the go.

39. Popcorn

A healthy whole grain that’s perfect for snacking. Don’t buy the popcorn in a bag, opt for the plain kernels instead.

40. Granola Bars

Stock up when on sale for kids lunches and snacks to take to work.

Best Tips To Find Cheap Groceries & Stick To Your Food Budget

Here are some more tips to find the best prices when grocery shopping.

Get to know your prices

This is the best way to save money at the grocery store. Always keep an eye on regular prices so you know when you find a good deal.

Buy in Bulk

Buying in bulk can be a lot cheaper as you’re not paying for the brand’s packaging and marketing budgets. So, get to know your prices and stock up on things such as pasta, rice, grains, spices, tea, coffee, beans and so much more.

Think about the price per person

Even if something seems more expensive at first glance (watermelon is a great example), it could be more affordable in the long run.

Buy Generic Store Brands

Often being packaged at the same factory, store brands can contain the exact same product! In many cases, the product taste can even be superior.

Some of my favorite generic brand products to buy are:

Canned beans
Canned tomatoes
Canned fruits
Cereal
Pasta
Frozen fruit and veggies

You’ll even find that many stores will have two types of store brands. Their premium (still usually cheaper than big brands) and their basic brand (way cheaper than anything else).

Choose Plant-Based Meals

In the past when I had big savings goals and did a no-spend year I would cut out all meat and choose plant-based meals instead. You can save a ton of money this way and try some amazing new recipes too.

Here are some of my favorite plant-based chefs on YouTube if you’re looking for some meal ideas:

Shop At International Stores

I’m always amazed at the quality, variety, and price difference of produce and pantry staples at international stores. It’s very clear that the biggest grocery chains really are (sadly) ripping people off.

So look out for Asian, Mexican, Caribbean, South American, African and Middle Eastern grocers in your area. You will be seriously impressed at what you find and save lots of money while doing so.

Shop at your local Dollar Store

I started doing this recently and was amazed at how many things were a lot cheaper. They also had pantry items I hadn’t been able to find at my local grocery store.

Also, make sure to check out the toiletry section for deals on shampoos and hair products.

Meal Plan

Taking time to put some meal ideas together for the week is not only a huge time saver (and stress reliever) but it saves you money. You won’t be buying things you might not eat and you can repurpose ingredients in different ways.

For some inspiration, check out my blogging friend’s meal plan she uses for her big family. Lisa calls it her ‘Annual Meal Plan’ which might sound crazy – but it’s really interesting and creative how she makes it work.

Download her meal plan template to make your own.

Plan Meals Based On The Weekly Sales

Get out your weekly flyer or grocery app and see what’s on sale. Then make your meal plan based on that. This is a great way to keep the prices down while trying new foods every week.

Final Thoughts

I hope you found this list of cheap foods to buy helpful.

Whether you’re just trying to cut down on overspending, paying off debt, or saving for a rainy day these foods won’t disappoint. Just because they cost less doesn’t mean they aren’t just as good or even better than the more expensive choices.

I’d love to hear from you… how do you cut down on spending at the grocery store?

Share your tips in the comments to inspire me and others!