After visiting a lot of vegan groups online, I discovered that many newcomers to the vegan lifestyle needed guidance on affordable staple foods for a vegan diet. Recognizing the importance of having long-lasting and budget-friendly options, I decided to compile a list to assist those embarking on this journey. I hope this curated selection proves helpful to you. Feel free to leave a comment below if you have any additional suggestions for cheap vegan staples. :)
Now, let’s move on to our first staple: Nutritional Yeast! Nutritional yeast, also known as “nooch,” is prized for its savory, cheese-like flavor. Rich in protein and B vitamins, especially B12, it’s a staple in vegan cooking. Whether used to make cheese sauces, dressings, or sprinkled over dishes, nutritional yeast adds depth and umami.
Available in flakes or powder, Nutritional Yeast is gluten-free and ideal for those with gluten sensitivities. Look for it in regular grocery stores, health food stores or online, and store it in a cool, dry place for freshness. Click here for 5 ways to use nutritional yeast!
If you’re a cheese lover, you won’t want to miss out on the ingredients for the BEST vegan cheese sauce made with Nutritional Yeast! Crafted with minimal ingredients and ready in just 3 minutes, this effortless vegan cheese sauce is a game-changer! Whether you’re drizzling it over tacos, dipping chips for nachos, creating Mac and Cheese, topping burgers, mixing into pasta bakes, spreading on toast, or enhancing other savory delights, this sauce is the perfect addition. Plus, this nut-free plant-based recipe contains no cashews! Made with nutritional yeast, this super simple sauce is bursting with flavor and is sure to satisfy your taste buds.
Rice.
Brown rice is superior in nutrients compared to white rice! Rice can be utilized as a side dish or as a meal, and it’s incredibly versatile. You can incorporate rice into soups, stews, or even stir-fries. Get creative and experiment with different rice variations like lemon rice or broccoli rice—the possibilities are endless.
Large bag of Quinoa.
Always remember to wash your quinoa before cooking! Similar to rice, quinoa can be used as a side dish or as a meal and pairs well with many ingredients. Like rice, quinoa also has a very long shelf life and is a valuable addition to the cheap vegan staples list!
Pasta in Variety!
Short pasta, long pasta, spiral pasta, whole wheat pasta, veggie pasta, rice pasta, etc. Pasta can be used as a meal or as a side dish mixed with sauce and/or vegetables. While pasta has a decent shelf life, it’s not as long-lasting as rice or quinoa. Here is a list of vegan pasta brands!
Potatoes, Carrots, and Onions.
When it comes to potatoes, sweet potatoes are superior in nutrients! Potatoes, carrots, and onions are incredibly adaptable staples that can be incorporated into breakfast, snacks, lunch, and dinner. It’s always a good idea to have these three items on hand. They can be used in numerous recipes or enjoyed on their own, although I wouldn’t recommend eating onions alone! Haha. These ingredients are excellent additions to salads, stews, meals, or even enjoyed alone with some dip! Additionally, you can use them to make cheese sauce. Here are two cheese sauce recipes: one & two.
Do you know about Cronometer? It’s a free app that allows you to log your meals and track all your macro and micronutrients in order to cut your weight in half. Health professionals can also use CronometerPRO to help their clients track and manage their diets which is awesome if you’re working with a nutritionist or dietitian.
Large bag of precut Broccoli and/or Cauliflower.
These cruciferous vegetables are packed with essential nutrients and offer numerous health benefits. To extend their shelf life, consider freezing half the bag. This simple trick helps ensure they stay fresh for longer periods while retaining their nutritional value.
Large bag of greens such as Kale and/or Spinach.
Greens such as kale and/or spinach are rich in nutrients and essential for a healthy diet. When storing a large bag of greens, consider adding a paper towel into the bags to absorb moisture. Be sure to change the paper towels once they get damp to help the greens last longer!
Lots of lentils.
Lentils are incredibly easy to cook and can be utilized in a multitude of meals for various purposes! However, it’s important to remember to wash lentils thoroughly before cooking to remove any dirt or debris. Make sure to always have lentils on hand for added versatility in your cooking! You can purchase dry lentils or opt for canbned lentils for quicker cooking.
Spices.
Spices are essential for adding extra flavor to your meals. Make sure to always have your favorite spices on hand. My go-to spices include garlic powder, pepper, paprika, chili powder, parsley, rosemary, cumin, and turmeric.
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Beans. Beans. Beans.
Beans are incredibly adaptable and can be used in a multitude of meals to add protein, bulk, and color. Have plain rice? Elevate it by mixing in some beans with spices and perhaps a splash of sauce or dressing! Keeping a variety of beans on hand ensures you have options when preparing different types of meals.
Cabbage, Squash, and Zucchini.
Cabbage, squash, and zucchini are flexible vegetables that can be incorporated into a wide range of meals and prepared in various ways. I typically keep 2-3 of each on hand to use as a side dish or to mix with pasta, potatoes, soups, or stews!
Tofu.
Tofu is great for breakfast, lunch, and dinner. You can scramble, season, marinate, bake, or even fry it. Tofu is often thought of as bland and unappetizing by many people. This is usually because it hasn’t been prepared correctly. When correctly prepared, Tofu can be an incredibly delicious and versatile component of any dish. Tofu is an excellent source of protein for plant-based and vegan diets, containing all nine essential amino acids. It is also rich in iron, calcium, and other minerals. Check out my whole guide about Tofu for beginners! Tofu had to be added to the cheap vegan staples list.
Vegan Mayo, Vegan Ranch, Soy Sauce, Hot Sauce, and Just Sauces in General!
Adding sauces to your meals helps add or change the flavor and keep your meals interesting! *Always make sure to check the ingredients! Sauces are the ultimate cheap vegan staples.
Oats.
If you’re an oat fan, oats can be used in many recipes and meals! You can use oats to make DIY desserts or even just eat them for breakfast with some fruit.
Bread and/or Tortillas.
Bread and/or tortillas are great budget friendly staples that can be used in numerous ways. From simple toast to sandwiches, wraps, burritos, and even homemade chips, the possibilities are endless. Check out these vegan-friendly bread brands!
Peanut Butter.
Peanut butter is a flexible ingredient that can enhance your meals in various ways. You can use it to make sandwiches or as an added ingredient for dips, smoothies, and desserts. Additionally, peanut butter makes a delicious topping for sliced bananas or celery. And of course, you can always enjoy it straight from the jar!
Cornstarch, Breadcrumbs, and Flour.
Cornstarch, breadcrumbs, and flour are versatile ingredients that can elevate your cooking in many ways. They’re essential for making special recipes like cakes, pancakes, waffles, fried or crispy breaded tofu, and can even serve as thickeners for gravy, dressings, and sauces.
Canned Vegetables, Canned Beans, Frozen Fruits, and Raw Vegetables.
These ingredients come in handy when your raw fruits and vegetables spoil or run out before your next shopping trip! It’s wise to keep some of these items stocked up. Personally, I always have bags of berries, bananas, peppers, broccoli, and beans in my freezer. Additionally, my pantry is stocked with canned diced tomatoes, mixed vegetables, peas, chickpeas, black beans, navy beans, and kidney beans. These are affordable vegan staples that have a long shelf life.
Seeds and Nuts.
Flax, chia, and hemp seeds offer incredible health benefits! They’re versatile ingredients that can be used as toppings and thickeners in many recipes. Additionally, keeping a large bag of mixed nuts on hand is perfect for snacking or as a tasty food topper!
Oil.
Vegetable oil, coconut oil, and extra virgin olive oil. Oils are very helpful in small quantities for seasoning, making sauces, dressing, baking, frying, or even adding to curries, soups, or stews for flavor.
Plant-Based Milk.
Having plant-based milk on hand is fantastic for enhancing the flavor of recipes, enjoying on its own, or using in cereal, shakes, and smoothies.
Vegetable Stock or Bouillon Base/Cubes.
Homemade vegetable stock is easy to make, but if you’re short on time, vegetable stock or bouillon base/cubes can do the trick. They come in handy for adding flavor to your soups or for helping you make that gravy or sauce you’re trying to perfect!
Pin 22 Must-Have Cheap Vegan Staples on Pinterest!
This comprehensive guide aims to empower individuals with the knowledge and tools they need to thrive on a vegan diet without breaking the bank. Covering pantry essentials and versatile ingredients, these affordable vegan staples offer both nutrition and budget-friendliness. I hope this curated selection proves helpful to you. Let’s not keep this valuable resource to ourselves! Consider sharing it with friends and family. :)
Check out the #1 Plant-Based Shopping List!
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Why Prepping Your Meals is Important
Thank you for investing your time in reading this blog post! I hope you found it informative and beneficial. If you have any questions or feedback, please don’t hesitate to drop a comment below. Your input is valued, and I’m committed to addressing all comments to the best of my ability. If you know anyone who could benefit from this information, please share this post with them! 🙂
