Cheap {Mostly} Healthy Pantry Meals from A to Z

If you keep a well-stocked pantry, you’ll never run out of quick, nutritious, and oh, by the way, cheap meals when you’re too busy to cook or when a trip to the grocery store has been postponed yet again. For whatever reason.

Most of these easy pantry meals don’t require a complicated recipe and can be modified to your heart’s content. You may already have a family recipe for one of these meals that you’ve forgotten about.

Take a look in the freezer to see what you could add to increase the nutritional value. Keep chopped onions and bell peppers for a boost in flavor, vitamins, and fiber. Toss in a cup of frozen green peas to your Tuna Noodle casserole for added protein. Add broccoli florets to the Chicken Noodle dish. Ground beef and noodles? Add corn or black beans, and green chiles.

With these easy adjustments, you can make healthy pantry meals in a hurry.

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For additional information on stocking a pantry see my post How to Stock a Frugal Pantry.

If you need ideas for stocking a spice cabinet see my post How to Stock a Spice Cabinet. Having a well-stocked spice cabinet allows you to create all of your favorite dishes.

Check Pinterest or Google for variations on any of these ideas.

A) Asparagus and Anchovy Pasta

As is the case with anchovies, you either love them or hate them. If you love them and always have a can or two in the pantry you’ll want to try this dish. A can of asparagus, a tin of anchovies, garlic, olive oil, a half box of spaghetti is all you need for a cheap meal that is also grown up enough for company. Double the recipe and it’s enough to feed a crowd.

B) Beanie Weenies

Combine a can of pork and beans or your favorite variety of Grillin’ Beans with sliced hotdogs for a filling cheap meal. Add a teaspoon of mustard, a teaspoon of maple syrup, chopped onion and bell pepper, or a chopped jalapeno (if you like the heat). Put it all in a 350° oven for 30 minutes. Try this when you have leftover grilled hotdogs. The smokiness will make you think you were eating out by the old campfire, pardner. Hey, it’s a cheap meal and the kids will love it. 

If this is not your idea of a healthy beanie weenie casserole, make your own baked beans from dried beans and use a plant-based hotdog or sausage to lower sugar, fats, and the stuff you don’t like about hotdogs.

C) Chili Mac

This will feed a large family. And I’m speaking from experience.

One box of spaghetti, cooked and drained, mixed with a large can (25oz) of chili. That’s a basic Chili-Mac.

If you want you can add a pound of ground beef or turkey that has been browned and drained, 1/2 of an onion chopped and sauteed, and a small can of green chilies.

D) Dessert Pizza

The basic pizza crust is flour, yeast, salt, sugar, oil, and water. What you put on it changes it from Friday night dinner to Friday night dessert. Or Sunday morning breakfast for that matter. For a dessert pizza use peanut butter, chocolate chips, marshmallows, nuts. Check out these recipes for dessert pizzas.

E) Energy bites

Combine oats, dried fruits, and your choice of nut butter. See my recipe for No-Bake Maple Almond Vanilla Energy Bites

F) Falafel

Pureed chickpeas, flour, onion, and oil, shaped into patties and pan-fried. This recipe is the best that I have found. You can add herbs or seasonings to suit your tastes.

G) Gnocchi

Pasta made from potatoes, flour, and eggs and dropped into boiling water. Season with basil or parmesan cheese. This recipe from Karen at The Art of Doing Stuff provides the answer to the question “what can I do with leftover mashed potatoes?” While you’re there check out her recipe for gnocchi with browned butter and crispy sage leaves.

H) Hummus

My favorite hummus recipe came from The New Moosewood Cookbook by Molly Katzen. It’s a delicious dip or spread made with pureed chickpeas, tahini, garlic, and scallions that can be whipped up in a hurry for snacking.

I) Instant mashed potato pancakes

I don’t usually cook with instant mashed potatoes, although I know they’re useful as a binder or thickener in some recipes. But when I got a free package of Idahoan Baby Reds Mashed Potatoes as a Friday Freebie from Kroger I said what the heck and used them for a quick Shepherd’s Pie one night. They were yummy and I decided to give potato pancakes a try.  So the next time there was a sale and I had a coupon I picked up another package of these instant mashed potatoes. For potato pancakes, cook the potatoes according to the package directions. Let the potatoes cool, add one beaten egg and 2 T of flour and mix thoroughly. Oil and preheat a griddle, then drop a heaping spoonful (roughly 1/4 cup) and cook for 3-4 minutes, turn and cook another 5 minutes until brown. Watch carefully to avoid burning.

J) Jello salad

For a vegetable salad, start with lime jello and your choice of vegetables. Chopped celery, shredded carrots or cabbage, asparagus, a tiny bit of finely chopped onions.

Use canned or jarred fruits like mandarin oranges, peaches, or pineapple for fruit salad. The fruit cups from Dole or DelMonte also work! Drain the liquid to use (with enough water added) to make the Jello per the package instructions. Fruit salads often included miniature marshmallows or cubed cream cheese.

This started showing up on dinner tables especially during the holidays, starting in the 1950s. I bet most of us have a version of it in our memory.

How much fun would it be to have a “retro” dinner including your favorite meals from childhood? Don’t forget the jello salad.

K) Kasha

Aside from being a superfood AND gluten-free, Kasha or buckwheat groats is loaded with potassium, fiber, iron, and other minerals making it great for the immune system. It’s cooked and used much like rice. Make a large batch early in the week and eat it for breakfast. It’s delicious with butter and soy sauce. Roasted buckwheat groats are tastier and they can be easily roasted in a skillet or buy them roasted here.

L) Lentil sloppy joes

Substitute lentils for ground meat in your sloppy joe sauce, whether it’s a Manwich-like sauce or one you make from scratch. Don’t overcook the lentils, they’ll get mushy, and be sure that they are well-drained.

M) Mac and cheese

Your favorite boxed Mac and Cheese can be eaten just like it is. Or you can add chopped ham and tomatoes to turn it into a more grown-up version. Substituted plain Greek yogurt for the milk for added protein.

N) Noodle casseroles

Cook 8 oz of egg noodles according to package directions and drain. Mix noodles with a can of tuna or chicken, drained. One can of cream of mushroom soup, 1/2 cup of milk or plain Greek yogurt, chopped onions, and a handful of frozen peas. Pour it all into a casserole dish, and add grated cheese if you like. Bake at 350° for about 30 minutes or until bubbling.

O) One-eyed jacks

It goes by many other names, but whatever you call it it’s still the same grilled bread with an egg in the middle. Cut a hole in a piece of bread with a 3″ biscuit cutter or a similar-sized cookie cutter or even a drinking glass. Butter both sides of the bread including the round cutout piece. Place on a griddle on medium heat. Crack open an egg and drop it in the hole. Grill for about 2 minutes or until the bread is toasted and then flip it and cook the other side until the egg is cooked to your liking. Keep an eye on the toast rounds and turn when they are toasted. This breakfast is super easy and fun.

P) Pasta salad

Cook and drain any pasta you like. Spirals, penne, and ziti are especially good for pasta salad. Add any combination of chopped onion, cucumber, cherry tomatoes, black olives, pepperoni, cooked Italian sausage, a can of tuna, or chicken that has been drained. Dress with a light vinaigrette or Italian dressing.

This is a good dish to make when you have leftover chicken or fresh veggies you want to use up.

Q) Quinoa

For ease and variety, I was torn between Quinoa and Quesadillas. Both are incredibly quick and easy to make. The initial expense of quinoa might be a deterrent, but for the nutritional value overall, I have to go with quinoa. It cooks in 15 minutes, add a can of chicken (drained), sliced black olives, chopped onion, and celery. Drizzle with your favorite vinaigrette and chill. Oh, and it’s another superfood.

R) Ramen noodles

Not a superfood, but you can easily transform these into something more nutritious. Just toss the flavor packets. Cook the noodles in chicken stock, add frozen green peas or edamame, grated carrots, a can of chicken (drained), and your choice of seasonings and you have a perfectly fine cheap lunch or dinner.

S) Salmon croquettes

A childhood favorite for sure. Mix a can of salmon, one beaten egg, 1/4 cup of breadcrumbs, and one finely chopped green onion. Form into patties and fry in hot oil for 4-5 minutes per side. You can add a dash of Tabasco sauce or 1 teaspoon of Dijon mustard to add a little zing if you like.

This easily adapts to an air fryer. Coat the patties in breadcrumbs or panko and cook for 6-8 minutes at 400°.

T) Tuna pasta

Drain one can of tuna fish. Cook tricolor rotini according to package directions, and drain. In the pasta pan, combine the tuna and noodles, add chopped olives, chopped parsley, and one can of diced tomatoes. Heat through, and add feta cheese if you like.

U) Upside-down pineapple cake

Line a 9″ x 13″ pan with parchment paper, add 1/2 cup of melted butter and 3/4 cup brown sugar, and spread evenly over the parchment. Drain one can of sliced pineapples and save the juice to use for the liquid in the cake batter. Layer the pineapple slices over the butter/brown sugar mixture. Prepare the batter for a yellow cake mix according to package directions (use the pineapple juice and enough water to get the required amount of liquid) pour over the top of the pineapple mixture and bake at 350° for about 45 minutes. A toothpick inserted in the center should come out clean. Let it cool, place a tray over the top, and invert. The cake should come right out, carefully peel the parchment paper off and dispose of it.

V) Vegetable soup

Chop one medium onion and saute in oil in a large pot. Add a 32 oz container of chicken or vegetable stock, a can of mixed vegetables (drained), and a can of diced tomatoes for a good start on vegetable soup. A couple of diced potatoes and a handful of shredded kale or cabbage will make it even better.

W) Waffles

Breakfast for dinner is always a good quick meal. Waffles made in a Mickey Mouse waffle maker turn it into the happiest meal on earth.

X) Xoi dau den

Or sticky rice and black beans (cooked in banana leaves, optional). This dish is good for any meal, any time of the day. There is a reason why beans and rice show up in every cuisine around the world. They’re cheap, readily available, and together, make a perfect protein.

Y) Yeast bread

Try this No-Knead bread recipe from Haley at If You Give a Blond a Kitchen. Only 4 ingredients; no bread machine needed. I have made the no-knead bread recipe 4 times, so far. The last time I added 1/2 teaspoon of fresh chopped rosemary to the dough. Oh my goodness!

Z) Ziti bake

A classic baked ziti calls for a combination of cheeses, ground beef, or Italian sausage. But, like many recipes, you can make adjustments based on what you have available. A reasonable variation uses a jarred Alfredo sauce instead of the cheeses. Oh, except for the top layer of mozzarella. Cook the ziti according to package directions, drain, and then place in a 9″x13″ casserole dish. Add the Alfredo sauce and stir to coat the pasta. Top with spaghetti sauce and then add mozzarella cheese. Bake at 350° for 30 minutes. Of course, make the classic version if you have all of the ingredients.

For an appetizer, drizzle olive oil on naan bread, sprinkle with Za’atar, and toast until golden brown. Nibble on this and sip a glass of Zinfandel while you wait for the Ziti bake to cook.

Cheap, easy, healthy pantry meals are the alternative to take-out or delivery if you keep a well-stocked pantry.