Budget-Friendly Quick Meals: Quick and Healthy Salads

Stop wasting money on boring lunches!

Are you sick of unhealthy, expensive takeout lunches, or do you have trouble finding time to eat healthy meals when you are busy? You are not the only one! It can seem impossible to eat well on a budget and a tight schedule, especially when you see wilted lettuce from last week and wonder if it is still good (hint: it is not). But what if we told you that quick meals that are easy on the wallet can taste great and be very good for you? This post will show you how to make colorful, quick, and healthy salads that will not cost a lot of money or take a long time to make, making healthy eating possible for everyone who is on a budget.

How I Learned to Love Salad (Without Spending a Lot of Money)

As a food blogger who has tried a lot of recipes and meal prep ideas, I know how hard it is to find healthy food on a tight budget. I started my journey as a college student, learning how to turn basic pantry items into healthy, filling meals. To be honest, my first tries were… I’m not sure. At 2 AM, I thought a bowl of iceberg lettuce with ketchup as “dressing” was a great meal.

After a lot of trial and error (and some big failures), I have put together this list of budget-friendly quick meals: quick and healthy salads that are not only tasty but also very useful. I talk to nutritionists on a regular basis to make sure my recipes are balanced, and I have carefully kept track of how much each ingredient costs at my local grocery stores to make sure they are truly affordable. I want to give busy, budget-conscious people like you clear, tested, and really cheap solutions. These are not fancy salads that need special ingredients from farmers’ markets. These are real, useful recipes that you can make with what you already have in your pantry or what is on sale this week.

📊 What You Need (And What You Probably Already Have)

Pantry Items That Do the Hard Work

The best thing about these quick meals that are easy on the wallet is that they use ingredients that you can buy in bulk when they are on sale. Here are some things you should always have in your pantry:

• Canned Beans/Chickpeas—These are like liquid gold. They are full of protein, last a long time on the shelf, and cost very little per serving.
• Canned Tuna/Salmon (optional, for extra protein)—Buy a lot when they are on sale. A can of tuna for less than a dollar is a big win.
• Dried Pasta/Quinoa (for heartier salads)—Buy in bulk and divide it up as needed.
• Olive Oil—You do not need a lot of it to make dressings at home.
• Vinegar (apple cider, red wine) is the key to making cheap dressings that taste like they cost a lot.
• Mustard (Dijon, Yellow)—Gives dressings a tangy flavor and helps them mix.
• Herbs and spices (salt, pepper, garlic powder, onion powder, and dried oregano) are what you use to add flavor.

List of Main Ingredients

Leafy Greens (Spinach, Mixed Greens, Romaine): These are the base of your freshness and nutrients. When you shop every week, it is important that romaine lasts longer in the fridge than delicate spring mix. Alternatives: Cabbage or kale will last even longer on the shelf—seriously, cabbage is the best budget green.

Seasonal Vegetables (Cucumber, Tomatoes, Bell Peppers): These are cheap and add crunch, color, and vitamins. Anything that is on sale or in season is fair game. Alternatives: Frozen mixed vegetables (thawed) are a good choice if fresh is too expensive. It may sound strange to put frozen vegetables in a salad, but thawed frozen corn and peas work great.

Cheap Proteins (Eggs, Lentils, Tofu): These will fill you up and give you energy without costing as much as meat. Hard-boiled eggs are my secret weapon. You can make a dozen on Sunday and have protein all week long. Alternatives: Leftover rotisserie chicken or canned sardines if you are feeling brave.

Grains/Starches (Cooked Brown Rice, Whole Wheat Couscous): These give you energy that lasts by adding bulk and complex carbs. I can never be happy with a salad without some kind of grain until dinner. Alternatives: Roasted potatoes or sweet potatoes from last night’s dinner that are still good.

Simple Dressings (Lemon Vinaigrette, Yogurt Dressing): These dressings bring out the flavors of the food without adding sugar or bad fats. It only takes two minutes to make dressing from scratch, and it saves you a lot of money. Alternatives: If you do not have much time, store-bought light vinaigrette will work (we have all been there).

Unique Ingredients

Nutritional yeast is the only “specialty” ingredient I suggest, and only if you want a cheesy flavor in plant-based foods. It lasts a long time in your pantry, and a little goes a long way.

The 5 Quick Salads You Need in Your Life That Are Easy on Your Wallet

Recipe 1: Mediterranean Chickpea Salad in a Hurry

Why it is included: This salad is a great example of a quick meal that does not cost a lot. It uses canned ingredients, does not need to be cooked, and can be made in less than 10 minutes. This makes it a great “quick and healthy salad” for lunch.

**What you need:

• 1 can of chickpeas that have been drained and rinsed
• 1 diced cucumber
• 1 cup of cherry tomatoes, cut in half (or any other kind of tomatoes that are cheap)
• 1/4 of a red onion, cut into thin slices
• 1/4 cup crumbled feta (not required, but worth it)
• 2 tablespoons of olive oil
• 1 tablespoon of red wine vinegar
• 1 tsp of dried oregano
• Add salt and pepper to taste

How to make it: Just put everything in a bowl. Letting it sit for five minutes is the “secret” that lets the chickpeas soak up the dressing. That is all. I told you this would be quick.

Cost per serving: About $1.50 to $2.00

Recipe 2: Lemon-Herb Vinaigrette Tuna and White Bean Salad

Why it is included: It is a filling choice with a lot of protein that uses cheap canned tuna and beans. It is very easy to put together and gives you a balanced meal, so it fits the bill for budget-friendly quick meals.

What you need:

• One can of tuna in water, drained
• One can of drained white beans, like cannellini or great northern beans
• 2 cups of spinach or mixed greens
• 1/2 red bell pepper, chopped
• The juice of one lemon
• 2 tablespoons of olive oil
• 1 teaspoon of Dijon mustard
• 1 clove of garlic, chopped up (or 1/2 tsp of garlic powder)
• Herbs that are fresh or dried, like parsley, dill, or basil
• Pepper and salt

How to make it: For the vinaigrette, mix lemon juice, olive oil, mustard, garlic, and herbs in a bowl. Put the tuna, beans, greens, and bell pepper in a big bowl. Drizzle with dressing and mix. The beans make this surprisingly filling; you will not be hungry an hour later.

Pro tip: Make twice as much vinaigrette and keep it in a jar for the week.

Price per serving: About $2.00 to $2.50

Recipe 3: Peanut Dressing for Rainbow Veggie and Quinoa Salad

Why it is in the recipe: This colorful salad uses common pantry items like quinoa (cooked ahead of time or quickly) and a variety of colorful, cheap vegetables. It is a great, quick, and healthy salad that tastes fancy but is cheap and easy to make.

**What you need:

• 1 cup of cooked quinoa (or leftover rice if you do not have any)
• 1 cup of shredded carrots or cabbage
• A thin slice of any color bell pepper
• 1/2 cup of chickpeas or edamame
• 2 green onions, cut into pieces
• 2 tablespoons of peanut butter
• 1 tablespoon of soy sauce
• 1 tablespoon of rice vinegar (or any other kind of vinegar)
• 1 teaspoon of honey or maple syrup
• Water to make it thinner

How to make it: Follow the directions on the quinoa package (or use what you have). Add water to the peanut butter, soy sauce, vinegar, and honey mixture while it cools until it is thin enough to drizzle. Mix the quinoa with all the vegetables and drizzle peanut dressing on top. It looks nice enough to serve to guests, but it costs less than a cup of coffee.

Cost per serving: About $1.75 to $2.25

Recipe 4: Hummus Salad Bowl with Pieces

Why it is in the salad: This new salad uses hummus as a base, so you do not need to make complicated dressings. It can be used in a lot of different ways, which makes it a great and cheap quick meal option, especially for people who eat mostly plants.

**What you need:

• 1/2 cup of store-bought or homemade hummus
• 2 cups of chopped romaine or mixed greens
• 1 cup of diced cucumber
• 1/2 cup of cherry tomatoes
• 1/4 cup of chickpeas (or more!)
• A quarter of a red onion, cut into slices
• A wedge of lemon
• Optional: pita bread or crackers

How to make it: Put hummus on the bottom of your bowl. Put all the vegetables on top. Put lemon juice on everything. You can mix everything together or scoop it up with pita. The hummus is your dressing. It is a miracle that my kids eat this one.

Price per serving: About $1.50 to $2.00

Recipe 5: Fast Black Bean and Corn Salad with Avocado

Why it is in there: This salad is quick and cheap because it uses canned beans and corn. It also tastes great and has a lot of fiber. Avocado’s healthy fats make the salad creamy, which meets the requirements for a “quick and healthy salad” that is also cheap.

What you need:

• 1 can of black beans, rinsed and drained
• 1 cup of corn (canned, frozen, or fresh)
• One diced avocado
• 1 cup of cherry tomatoes, cut in half
• 1/4 cup of diced red onion
• The juice of one lime
• 1 teaspoon of cumin
• Pepper and salt
• Cilantro that is fresh (if you have it)

How to make it: Put the beans, corn, tomatoes, and onion in a bowl. Add pepper, salt, cumin, and lime juice. Gently toss. Add the avocado just before serving so it does not turn brown. This is the one I make when I want something filling that does not take much time.

Cost per serving: About $2.00 to $2.75 (the price of avocados changes)

Quick Comparison: Which Salad Should You Get?

Your questions about budget salads have been answered.

Q1: What are the least expensive things you can use to make a quick and healthy salad?

For a quick meal that will not break the bank, stick to staples like canned chickpeas, lentils, frozen vegetables, and cheap greens like cabbage or romaine. Eggs and rice are also a great deal; a dozen eggs can cost less than $3 and can be used to top several salads. Do not forget about the “ugly” produce bin at the grocery store. Vegetables that are not quite perfect are great for salads and can be 30–50% cheaper.

Q2: Is it possible to prepare these quick and healthy salads ahead of time for meal prep?

Of course! A lot of these quick meals that do not cost a lot of money are great for meal prep. To keep your “quick and healthy salads” fresh for 3–4 days, the most important thing is to store the dressing separately and add it just before serving. I put my dressing at the bottom of mason jars, then I add harder ingredients, protein, and greens on top. Before you eat, shake it!

Q3: How can I keep my salad from getting wet when I pack it for lunch?

To keep your quick and healthy salads from getting soggy, layer your ingredients in a smart way. Put the dressing on the bottom, then the hard vegetables or grains, then the protein, and finally the greens on top. If you are using containers instead of jars, put the dressing in a small container on its own. Believe me, I learned this the hard way after too many sad, wilted salads at lunch.

Q4: My salads do not taste very good. How can I make it taste better without spending more?

Add fresh or dried herbs, a squeeze of lemon or lime juice, a dash of hot sauce, or a pinch of garlic powder to your budget-friendly quick meals to make them taste better. Acid, like lemon, lime, or vinegar, is your best friend because it makes everything look better. Also, do not be afraid to use a lot of salt and pepper; they are cheap and make a big difference.

Q5: Are these quick and healthy salads okay for people who eat a lot of protein?

Of course! You can easily add more protein to these quick and healthy salads by adding canned tuna, cooked chicken, hard-boiled eggs, or extra chickpeas or lentils. This will keep them budget-friendly quick meals. If you want to build muscle or just need to feel full, double the protein portion. If you want to add 6 to 8 ounces of protein, most of these recipes can handle it.

Q6: What if I do not have all of the exact vegetables on the list? Can I switch?

Yes, for sure! These quick meals that are easy on the wallet can be used in many ways. You can use any vegetable you have on hand or that is on sale instead of the ones in the recipe. This way, you will always have quick and healthy salads on hand. If you have zucchini instead of cucumber, use it. The recipe police are not coming to your house. You can use wilting spinach instead of romaine. Be creative and use what you need to eat before it goes bad.

Q7: What can I do to make these salads more filling for dinner?

Add more grains like quinoa or brown rice, more protein, or serve these quick and healthy salads with a whole-wheat pita or a slice of crusty bread to make them more filling for dinner. When I know I will not be eating again for a few hours, I often add a scoop of cottage cheese or an extra hard-boiled egg.

Bonus tips to make your salad game even better

How to Prepare Meals Like a Pro

At the beginning of the week, cook a lot of grains, like quinoa or brown rice. Make more food than you need and freeze it in portions. Cooked grains freeze well and thaw quickly.

Cut up all of your vegetables and put them in containers that will not let air in. Chopping on Sunday afternoons saves me a lot of time during the week. Get in the mood by listening to a podcast.

**Make dressings in small jars so you can easily divide them up. It only takes three minutes to make a batch of basic vinaigrette, and it will last all week in the fridge.

**Put each part of the salad into its own meal prep container, and keep the dressing separate. Put labels on them so you know what they are (or maybe that is just my messy kitchen).

Hacks That Really Help You Save Money

**Buy fruits and vegetables that are in season. They are usually cheaper and fresher. What are the differences between summer and winter tomatoes? Big difference in price.

Use canned beans and legumes—they are very cheap and can be used in many ways. You can get two servings of protein from a can of chickpeas for about $0.80.

Make your own dressings from scratch; it is better for you and costs less than store-bought. You also get to choose how much sugar and salt are in it.

**Buy generic brands of things you need for your pantry, like pasta and spices. I have done blind taste tests, and for most basic foods, there is no difference.

If you live near them, look for discount grocery stores like Aldi or Grocery Outlet. Their fruits and vegetables are usually fine and a lot cheaper.

Important Nutrition Facts

Because of all the beans and vegetables, these salads are usually full of fiber, vitamins, and lean protein. Most servings have between 300 and 450 calories, depending on how much protein and grain you add.

Changing the ingredients can change the amount of calories, fat, and protein. Eating a lot of avocados or nuts adds healthy fats and calories. Adding more beans or eggs will give you more protein. These are not strict recipes; you can change them to fit your dietary needs and what you have on hand.

Your budget-friendly salad journey starts now.

There you have it: a list of tasty, quick meals on a budget that show that eating healthy does not have to cost a lot of money or take a lot of time. These quick and healthy salads are your secret weapon for healthy lunches and dinners. They will help you stay on track with your health goals without going over your budget or losing your mind.

Please try one of these recipes this week and let us know which one you like best in the comments! What are some ways you save money on healthy food? Did you find a great replacement that we did not talk about? We would love to hear from you.

If you are looking for more budget-friendly ideas, read our post on “5-Ingredient Dinners for Busy Weeknights. ” You can also join our community of budget-conscious home cooks who are making healthy eating easier one meal at a time.

Pin this post for later. Remember that eating well on a budget is not about going without; it is about using what you have in new ways and making food that tastes good. You can do this!