One common myth about following a vegan diet is that it’s prohibitively costly. In reality, affordable vegan dishes exist and they’re delicious.
Processed vegan deli slices, artisanal dairy-free cheeses and vegan egg substitutes are delightful splurges, but their price tags can add up quickly when you’re planning plant-based meals.
For instance, a 16-ounce pack of Great Value American cheese slices costs $2.66, while a 7-ounce pack of Follow Your Heart vegan American slices is nearly twice as much at $4.98. Comparisons between beef and plant-based meat alternatives vary by retailer and cut, so sometimes prices are similar.
That said, you can often buy two Impossible Burgers (8 ounces total) for $5 to $6.50. The national average price for 1 pound of ground beef is roughly $4.50, which equals about $2.25 for 8 ounces.
10 Budget-Friendly Vegan Recipes
Inexpensive vegan recipes are doable with staples you probably already have in your pantry or fridge. Choose whole, minimally processed items to stretch your dollars further.
Market research firm Ipsos reports there are over 9.7 million vegans in the U.S., a figure that’s grown by 500% since 2014. Even though the strict vegan population remains relatively small, many more people are moving toward plant-forward eating.
Plus, more individuals are participating in occasional meat-free days, boosting interest in vegetarian and vegan cuisine. Meatless Monday launched in 2003 to raise awareness and supply resources, so plenty of folks are searching for vegan meal ideas.
Whether you want to adopt a fully plant-based lifestyle or simply add more plants to your routine, here are 10 vegan dishes that are economical, approachable and adaptable.
1. Black Bean Avocado Enchiladas
Beans rank among the most adaptable and widely consumed foods globally, with many varieties grown domestically. They deliver fiber, folate, iron, potassium and magnesium while being very low in total fat, trans fat, sodium and cholesterol.
Whether you opt for dried or canned, beans are one of the cheapest sources of protein and are available at most grocery and convenience stores.
Vegan Black Bean Avocado Enchiladas from The Garden Grazer combine creamy avocado, sweet corn and zesty enchilada sauce for a wallet-friendly meal. Garnish with cilantro and pico de gallo for extra freshness and flavor.
The Cost of This Dish
The Bean Institute notes that dried beans are more economical than canned. A 1-pound bag of dried beans typically costs under $2 and yields more than twelve 1-cup servings. They do require time for soaking overnight and a few hours of cooking. If time or quantity is a concern, store-brand canned beans are usually under $1 for a 12-ounce can.
2. Everyday Buddha Bowl
Buddha bowls are an excellent way to pack diverse nutrients into one satisfying meal. They’re simple to assemble, very healthy and endlessly customizable. The name is thought to reflect the balanced composition of the bowl, echoing the idea of balance in Buddhism.
These bowls often feature a legume such as chickpeas, fresh vegetables like kale, a dressing drizzle and a base such as quinoa, noodles or most commonly, rice.
Rice has been cultivated and eaten for at least 5,000 years and remains a staple for more than half the global population. Transforming rice into a complete meal is affordable and ideal for meal prepping.
Take inspiration from Everyday Buddha Bowl by Sweet Potato Soul, which includes roasted sweet potatoes, spicy kimchi and steamed broccoli. Add pumpkin seeds and soy sauce if you want extra heft.
The Cost of This Dish
A standard 32-ounce bag of rice costs around $1 and yields about 20 servings. Fresh vegetables can be pricier, but buying produce in season saves money. Seasonal produce is simply fruits and vegetables harvested naturally during a given time of year.
3. Tofu Vegetable Biscuit Pot Pie
Tofu is likely the first thing that comes to mind with vegan cooking. It’s been a go-to for vegetarians and vegans for centuries and has existed for over 2,000 years. Rich in protein, tofu offers all nine essential amino acids and is a good source of magnesium, zinc and vitamin B1.
A block of tofu is inexpensive and can be prepared in numerous ways. Silken tofu is ideal for vegan cheesecakes, medium-firm or firm tofu is great for stir-fries, and extra-firm tofu works beautifully in Tofu Vegetable Biscuit Pot Pie from Mississippi Vegan.
Use any vegetables you have on hand; for added savings, choose frozen mixes. Bags of frozen peas, carrots and corn often sell for only a few dollars. The dish is finished with fluffy, golden biscuits, making it a family favorite.
The Cost of This Dish
This recipe uses a 16-ounce block of extra-firm tofu that costs under $2. If you have an Asian market nearby, you may find it for even less. An 8-count pack of refrigerated biscuits runs about $2, and some options are unintentionally vegan—Pillsbury Grands!, for example, uses vegetable oils instead of butter.
Adding a 12-ounce bag of frozen mixed vegetables for under $1 puts the total cost of this meal at roughly $6 and it serves several people.
4. Tempeh Stir Fry with Peanut Ginger Sauce
Tempeh is sometimes misunderstood, but like tofu, it’s a traditional soy-based food and a cornerstone of many vegan diets. As a fermented soy product, tempeh has become a favored meat substitute and appears on an increasing number of menus.
Tempeh is inexpensive and offers many health perks. It’s rich in prebiotics and a variety of vitamins and minerals. You can crumble it as a ground-beef substitute, glaze it with bbq sauce, or cube it for dishes like Tempeh Stir Fry with Peanut Ginger Sauce from Jessica in the Kitchen.
The Cost of This Dish
Expect to pay about $3 for a 7.5-ounce package of tempeh. If you’re up for a project, you can ferment tempeh at home—12 ounces of frozen soybeans to make tempeh cost around $2. Home fermentation allows you to customize tempeh with different legumes or grains.
5. Potato-Based Vegan Cheese
Who doesn’t enjoy potatoes? They’re nutrient-dense, versatile starches beloved around the world and prepared in countless ways.
You may enjoy mashed or roasted potatoes, but in vegan cooking, potatoes also make an excellent base for dairy-free cheese sauces. Cheese can be one of the toughest things to give up, but you can whip up a creamy, tasty cheese sauce from potatoes. When you want vegan queso for nachos or a luscious vegan mac and cheese, try the Vegan Cheese Recipe from Simple Vegan Blog.
The Cost of This Dish
For best results, use Yukon Gold potatoes. A 3-pound bag usually costs under $5. Yukon Golds are typically in season from late summer to early fall.
6. Crispy Roasted Cauliflower with Creamy Garlic Parmesan Pasta
Pasta is cheap and easy to cook, and it’s extremely adaptable. It serves as a solid base for many filling vegan meals. With so many possible pairings, using leftovers or near-expiration ingredients from your fridge is a smart, budget-friendly approach.
Crispy Roasted Cauliflower with Creamy Garlic Parmesan Pasta from Make It Dairy Free pairs thick fettuccine, roasted cauliflower tossed in oil and spices, and a velvety garlic parmesan-style sauce.
The Cost of This Dish
A 16-ounce box of fettuccine typically costs under $1, and a head of cauliflower is about $3. Canned coconut milk provides the creamy texture that mimics heavy cream and is usually under $3 for a 14-ounce can.
7. Bold and Filling Lentil Taco Salad
Lentils are often underrated despite being a low-cost way to obtain diverse nutrients. They’re rich in B vitamins, magnesium, zinc and potassium. With over 25% protein content, lentils are an excellent meat alternative.
Use lentils as a ground-beef stand-in in stews, shape them into a mock meatloaf, or bulk up a salad like Bold and Filling Lentil Taco Salad from Pick Up Limes.
The Cost of This Dish
A 16-ounce bag of dried lentils costs less than $1 and makes about two servings. Unlike dried beans, lentils don’t require soaking and cook in roughly 20 minutes.
This recipe includes raw walnuts and cashews. Nuts are among the pricier vegan ingredients, but buying them in bulk can significantly reduce the cost. For instance, bulk-bin cashews may run $6 per pound versus $8 per pound in packaged containers at a typical grocery store.
8. Banana Ice Cream
Bananas aren’t just a quick snack or cereal topper. Frugal vegans worldwide use this inexpensive fruit to create creamy, simple vegan ice cream.
The natural starch in bananas yields a smooth texture that pairs well with a variety of mix-ins and toppings. Easy Banana Ice Cream from Minimalist Baker is a comprehensive guide offering ten flavor ideas.
The Cost of This Dish
A bunch of bananas is usually under $2. Since the recipe uses frozen bananas, watch for discounts on overripe fruit and freeze them for future use. Riper bananas are sweeter—ideal for frozen treats.
9. Healthy Two-Person Berry Crumble
Oats are among the most nutritious grains available. They’re a whole, gluten-free grain and supply important vitamins, minerals, fiber and antioxidants. Research links oats and oatmeal to benefits like weight management, lower blood sugar and reduced heart disease risk.
But oats aren’t limited to breakfast; sweetened with fruit and maple syrup they make a lovely dessert for two, such as the Healthy Two-Person Berry Crumble from From My Bowl.
The Cost of This Dish
A 42-ounce container of Great Value Old Fashioned Oats costs under $3. While that seems like a lot, properly stored oats can last up to two years. You can also grind oats into a fine flour as a gluten-free baking alternative.
Fresh berries can be pricey, so buy them in season or at a farmers market when possible. U-pick farms are another good option. An 18-ounce container of fresh blueberries is about $5, while a 48-ounce bag of frozen blueberries is slightly over $7 and more economical per ounce.
10. Washed-Flour Seitan
Flour is cheap and vegan—and you might be surprised how well it can mimic meat. This pantry staple can be transformed into impressive mock meats that rival pricier commercial meat alternatives.
The TikTok-famous washed-flour seitan (#washedflour) is an under-the-radar meat substitute that’s been around as long as tempeh and tofu. While seitan is often made from vital wheat gluten, which can be expensive and hard to source, you can produce flavorful, pull-apart “chicken,” spicy pepperoni or tender “steak” from ordinary all-purpose flour with a bit more effort.
The Washed-Flour Method Recipe from The Viet Vegan walks you through making meaty seitan that costs only a few dollars to produce.
The Cost of This Dish
A 10-pound bag of all-purpose flour is typically under $3. Although any flour will work, choose one with at least 11% protein for the best texture. For example, a 5-pound bag of King Arthur all-purpose flour with 11.7% protein is just under $4.
Myth: Busted
There you have it. Inexpensive vegan meals that are flavorful and made with easy-to-find ingredients are entirely achievable and frequently cost under $5. As plant-based eating becomes more mainstream, a quick online search will reveal countless healthy, satisfying and budget-friendly vegan recipes.
Contributor Maria Ortega is a content strategist and lifestyle writer based in St. Petersburg, Florida. She focuses on home, food and personal finance stories.
