Cheap canned goods -
The pigments called betalains in these colorful veggies can lower your risk of cardiovascular disease and reduce inflammation. They're also easy and versatile to cook with, since you can pair beets with everything from meat to fish to chicken, or add them to salads and dips.
The heating that takes place during the canning process can reduce the levels of some nutrients — but not so with carrots. Similar to tomatoes, the antioxidant found in carrots, beta carotene a.
vitamin A, is easier for the body to absorb after heating. Throw these in soups, stews or roast them in your air fryer. It's not just for pie! Pumpkin is a rich source of vitamins and minerals, including vitamin A and C. It's also loaded with potassium and contains a healthy dose of fiber.
Use plain canned pumpkin not the pre-made pie mix like this pick from Farmer's Market Foods for soups or to whip up a quick Pumpkin Spice Mousse recipe. Peas, part of the legume family, can liven up salads, stir-fries, omelettes and soups. You can even roast them with olive oil for a crunchy snack!
They contain a healthy dose of fiber, iron, vitamin C and protein. Jackfruit is technically a fruit, although it's often used as a meat substitute in vegan and plant-forward dishes because of its neutral flavor and meaty texture. It takes on the spices and flavors of whatever you prepare it with and is a good plant-based stand-in for pulled pork in tacos or sandwiches.
While it doesn't offer the same amount of protein that you'll find in meat, it contains four grams per one cup according to the USDA. An updated version of a classic canned favorite, these diced peach cups now come with zero sugar added they're sweetened with stevia instead of heavy syrup.
Toss these into a yogurt parfait or smoothie for a quick breakfast. With no added sugar, this ready-to-eat pineapple is a favorite of our nutritionists. According to the company, it packs 45 mg of vitamin C compared to the 18 mg commonly found in its competitors' canned pineapple products.
As for how to use it, the options are endless — add it to pizza, yogurt, cottage cheese or even stir fries. It's not just olive oil that packs health benefits — whole olives are also a top staple in the Mediterranean diet.
The monounsaturated fatty acids in these little fruits boost your heart health by lowering LDL "bad" cholesterol while maintaining HDL "good" cholesterol.
Eat these straight out of the can as a snack, on a cheese board or in salads. Dairy-free but insanely creamy, canned coconut milk last longer than most other dairy alternatives. It can be a tasty replacement for milk in coffee or used in soups and curries. Just note that it contains saturated fat, so go easy when using it as a dairy replacement and look for unsweetened versions, like this one from Thai Kitchen, since many options can be loaded with added sugars.
Research shows that consuming spicy food may reduce your risk of death from cardiovascular disease. It could also possibly help you eat more mindfully since people tend to consume foods with heat, like chiles, more slowly, allowing more time for your body to cue that it's full.
On top of that, these little green peppers are also rich in vitamins A and C. Add these Ortega chiles to rice bowls , dips, soups and stews to reap all the benefits. If you're not ready for "fire roasted" chiles, mild peppers might just do the trick. These classic whole green chiles are a great addition to dips, burgers, burritos, soups and stews.
Salsa is bursting with antioxidants, vitamins and minerals. Not only is it a rich source of vitamin C from the tomatoes and peppers, there's not a lot this low-calorie sauce doesn't taste great on. One of our favorites is this USDA-certified organic pick from Good Housekeeping Nutritionist Approved brand Simply Nature by ALDI.
She holds a bachelor's degree in journalism from Miami University of Ohio and a master's degree in clinical nutrition from NYU.
Prior to Good Housekeeping , she worked at one of the largest teaching hospitals in New York City as a cardiac transplant dietitian. She has authored numerous chapters in clinical nutrition textbooks and has also worked in PR and marketing for food company start-ups. The Best Protein Bars. The Best BBQ Rubs for Any Grilled Recipe.
How to Store Garlic the Right Way. No Vegetable Oil on Hand? Try These Substitutes. Just be sure to have a designated space to stash away your huge savings. Resorting to family-size cans on canned goods can save you a chunk of change too.
Most families need to use two cans for their meals, and smaller cans are usually pricier. If you have any leftovers, you can always freeze them. This will help you save even more money on loss-leader canned goods that require a loyalty card.
This is a helpful tool that the stores provide to help you take advantage of the best values. You can see the price on a per once basis and then compare that to other brands or can sizes. It really helps with your decision-making while shopping.
Believe it or not, in most cases, the generic store brands of canned food taste just as well, and at discounted pricing. While they might be preserved and seasoned slightly differently than Campbells, Dole, or Del Monte, you can always throw an extra dash of sugar, salt, or pepper to add flavor as needed.
Some grocery stores will even let you go as far as stacking coupons to have even further savings. This can be huge! You could end up paying just a few cents a can if you go to extreme measures on your couponing skills.
You might also want to check up at the front of the store and see if they have any coupons in their coupons booklets that might help you even further.
This one you might just have to get lucky. Grocery stores change up their store shelving about once a year and get rid of any items that might be slower movers. Keep your eyes peeled for clearance or last-chance canned food items that will cost less than half or more of the original retail.
Sometimes digging through massive carts piled with goods is like a treasure hunt where you might very well strike gold. Another money-saver tip, you also want to be cautious when buying certain canned goods such as canned meats, sauces, stocks, soups, and chili.
These items often cost more per ounce. If you have extra time at home for meal preps, and if you have some experience in the kitchen, you can make these homemade yourself. Not only will you save more money, but it can also prove to be much healthier this way too.
If you have a lot of leftovers, you can always throw them in the freezer for a later time. How is this one supposed to save you money? This will keep you from throwing out cans that have long since expired. Preserving your own canned goods is one of the best ways to save you money. Yes, this requires some time and energy on your part, but you can make large batches for a fraction of the price and store the canned products on your pantry shelves.
I can remember enjoying canned fruits and veggies my parents provided as I grew up. My kids still talk about the peaches, pears, and apple sauce they enjoyed with breakfast, and it was fun doing the canning as a family. I highly recommend this USDA Canning Guide. Which one on our list did you not know about before and will consider trying when you go to stock up on canned goods?
May God bless this world, Linda. That said, undented cans potentially can last years past their marked expiration dates. Of course, I try to make sure to use the oldest cans up first and put the new purchases if undented at the back of the system.
Hi DMWalsh, great comment. If I buy a case of canned goods and see a can that is dented, I return to the store for a replacement can.
I learned too much at my Master Canning class about botulism. I feel so good knowing I have some cases of canned food because I can eat them right out of the can if I had to. Great comment, Linda. Hard for me since I like to cook from scratch; made a coffee cake yesterday…pretty good.
One thing I have noticed about stocking up if there is a can limit is that using the store rewards card is not always the best idea! I purchased the limit during a sale and decided to go back to get more a few days later. When I checked out, I used my store rewards card both times.
On the second trip, the checker told me that I had already purchased the store limit on that item. Just an FYI, be sure to check your store policy. I agree with dmwalsh on purchasing marked down cans. This can also apply to the normal stock on the shelves. I have seen these sales primarily for boxed goods but this is a way to save big money!!
They are great to supplement our storage. I always repackage these for longer term storage. Also, if you do purchase these types of meals, they are a great way to support your local food bank at a reasonable cost to you. It feels so good to donate to the food bank because there are so many that need the food we give to them.
I take out the expired cans and put several of them in zip lock bags, seal and freeze. Storing them is no waste and it makes room for more in my pantry. I know to use them 1st when cooking. Just my tip! Happy freezing.
Hi Brenda, when you do this are you taking the food out of the cans, right? I love it! Yes mam. I usually put 2 open cans to a bag in case company comes and then discard the cans or save clean cans for storing things later!!
Linda, With your Store rewards cards you can stock up on other things too. I bought Red Barons Pizzas for 1. True not as good as homemade but awfully good.
I looked in another store I shop at and they are almost 5. Also our local store has a app and I buy the sale items. They had 4 pound bag of sugar for 99 cents with the app.
so I got it plus I got some other sale items. Walmart carries several canned items, for 50 cents. Love finding these win-win deals! Our store reward system also gives us points for money off gas per gallon. We can also use it for money off our grocery purchase.
We save it for gas though. We usually fill up once a month or longer. In fact, we filled up right after Christmas and still have almost a full tank. All are within miles from home. Hi Deborah, wow, we can use ours for gas which we do but not food.
I love the rewards system, thanks for the reminder!!! I love these tips Linda, thank you! Many stores in our area have purchase limits of 4 canned goods. Things are getting very scary at our stores.
I pray for us all. Hi Amy, thank you! Things are so crazy, grab what you can! My mom used to take us to the grocery store with her when there were limits.
My brother and I would get the limited amounts too — so 3 times the limit. I shop with friends so they get extra for me and I get extra for them.
Hi Jennifer, I do the same thing. I remember someone telling me he was making some chili that called for 5 cans of beans. The limit was 2. He went to multiple stores!! Dollar General and Dollar Tree can be reasonable as well.
Coconut milk is more expensive at our Aldis. Juices are lower priced at Walmart, but lately they are out of stock most days. I have bought frozen, juice concentrate as an option because it takes up less storage space in the freezer than large bottles of juice do in the pantry.
Our local grocery stores often have good sales on dried beans and lentils so I take a pass by those each time I am in just to see if there is a sale on. We really do need to be diligent about looking for buys at different stores. I love my case lot sales, they are priced way below the normal prices.
Or olives. I believe things are going to get worse before they get better. I hope people have the food they need. We just bought 8 more lbs of pinto beans and 10 more lbs of white rice. I have all kinds of seasonings for them. We are having an encore meal left overs tonight. We like to cook enough for two meals.
That way all we have to do is reheat. One of my favorites is soup or stew. I love soup and stew all year.
I think I could eat soup every day. I like a lot of juice, hubby likes the veggies and meat. Good team we have.
Goodss life gets especially busy, you can always prepare a few quick Cheap canned goods meals for Cheap canned goods family. High-protein canned foods like tuna cznned and canned beans are nutritional powerhouses. Consider keeping a variety of canned soup in your pantry as well. Canned foods like chili are always good to have around, because they can be heated and served in just a few minutes. If you like, add some crackers and a salad to round out the meal.
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Thanks to canned tomatoes, you can enjoy the bright flavor of tomatoes all year long. Many different brands of canned tomatoes are available and come in all sorts of forms.
Whether diced, crushed, or whole, canned tomatoes can be used in everything from simple sauces to heartier dishes like chicken cacciatore. Plus, according to Healthline , tomatoes are a terrific source of the antioxidant lycopene, which is associated with a lower risk of illnesses like heart disease and certain cancers.
Picked at peak ripeness, canned fruit lets you enjoy seasonal fruit, like peaches and pears, throughout the year. Look for fruit packed in juice with no artificial color, and serve canned fruit as is, over yogurt, blended into a smoothie, or over pancakes.
Canned fruit can also be used in baked goods. If you're a baker, you know the secret to any good carrot cake is canned, crushed pineapple. Prefer drinking over baking? Swap your sweetener for canned fruit in your next cocktail. Muddle some canned peaches into your next Old Fashioned for a tantalizing, fruity beverage that will leave you warm and cozy.
One of our favorite canned fruits is pumpkin. It's a phenomenal product to always have on hand in your pantry, and if you've ever tried making pumpkin purée from scratch, you likely agree. It has virtually no fat, sodium, or added sugar, and despite popular belief, you can use canned pumpkin for more than just pie.
Pumpkin adds sweet wholesomeness to banana bread and turns pancakes into moist, flavorful breakfast yumminess. Tuna from a can is high in protein, low in fat, and a great source of healthy omega-3 essential fatty acids.
The American Heart Association and the Dietary Guidelines for Americans recommend that adults eat two 3. But for many people who don't live near the ocean, fresh fish isn't readily available. Canned tuna allows them to include fish in their diets easily — and cheaply.
Tuna fish is one of the most popular canned food items out there. Undoubtedly, a can of tuna is sitting in almost everyone's kitchen pantry. And while it's great for making quick lunch sandwiches, there are many other creative ways to use this healthful protein.
Pop open a tin of tuna and mix it into a hot, baked, cheesy casserole that feeds crowds. Or, dress up pasta with tuna chunks, olives, and feta cheese for a Mediterranean-inspired meal.
Our favorite way to use canned tuna? Blended with herbs, seasonings, and eggs, then rolled in breadcrumbs, these tender tuna cakes will turn "Fish Friday" into your family's favorite day of the week. When cooler weather rolls around, you'll be glad you stocked up on canned soups. They're quick to prepare and can be easily customized to your tastes by adding other ingredients, like noodles, vegetables, or beans.
Canned soups get a bad rap for being high in sodium and made with thickeners high in fat and calories, like egg yolks, cream, and cornstarch. We don't deny this, so look for soups labeled low or reduced sodium, low-fat, and organic. Stick to tomato, lentil, and vegetable soups while veering away from creamy chowders and bisques.
You'll enjoy a comforting, nutritious meal while staying hydrated if you make good choices. Pro tip: If you're not yet sold on canned soup, view it as a starting point. Try adding spices, pressed garlic, or fresh herbs.
Or, stir in a handful of shredded cheese, leftover rice, or fresh protein, like tofu or shredded chicken. Our favorite add-in? Swirled into almost any canned soup, pesto adds a dimension of flavor that's hard to beat. Making chili from scratch has a level of enjoyment and satisfaction.
But if you're short on time, canned chili is a delicious, affordable alternative. It's a meal-in-a-can perfect for a busy weeknight dinner.
You can serve canned chili in various ways, including straight from the can. Enjoy it warmed up with cornbread or smothered over a steaming baked potato, crisp nachos, or golden french fries. If it needs some pizazz, add homemade chili seasoning to give it the upgrade you want.
Remember, chili also makes a superb, satisfying filling for tacos, burritos, and hollowed bell peppers. If canned chili on its own doesn't float your boat, use it as a base and add fresh ingredients — like cilantro and jalapeño — for bright flavor. Or, sauté those green peppers in your vegetable drawer that have been creeping past their prime, then mix them into canned chili for some serious crunch.
With a few simple additions, you'll have a nourishing weeknight meal that tastes homemade. There are many canned chili options for all sorts of diets: vegetarian, meat, and no-bean, to name a few.
As with other canned items, consider buying low-sodium. We get it. Canned luncheon meat isn't for everyone. But if your bank account is the lowest it's been in months, this affordable, shelf-stable food might be what you need.
Luncheon meats contain meat, water, and curing ingredients salt and nitrates. Fat, spices, and additives are sometimes also present. As you may have guessed, luncheon meats are high in calories, so eat them sparingly.
Nevertheless, keeping a few cans in your pantry is worth it for creating cost-effective meals. There are some fantastic ways to use luncheon meats.
Because it's pre-cooked and a breeze to slice evenly, luncheon meats are great for layering in sandwiches or cutting into cubes for ramen soup, fried rice, and stir-fries. We love it cut into strips, pan-seared, and wrapped in soft tortillas with a chipotle cabbage slaw for epic tacos.
And it's the perfect salty protein needed in our weekend morning hashes. We couldn't talk about luncheon meat without mentioning Spam. It's one of the most polarizing brands — people either love or detest it. But, whichever side you're on, its cultural status can't be denied. Hormel Foods introduced Spam to the masses in as inexpensive meat, a much-welcome product during the Great Depression.
Spam continued to grow in popularity during World War II because its long shelf life allowed it to be shipped to military troops across the country. To this day, Spam remains a budget-friendly food worldwide and a staple in Hawaii.
Pasta sauce is a handy food to keep in your pantry so you can enjoy quick and easy Italian dishes. Heat the sauce in a pot while your pasta cooks, and you'll have a tasty meal in less than 10 minutes. And though it likely won't win a culinary award anytime soon, canned pasta sauce has its purposes, like feeding hungry kiddos, taking on RV trips, or stocking up for emergency preparedness.
We're aware that canned pasta sauce can be pretty bland. Fortunately, there are easy ways to improve its flavor by adding other ingredients, like fresh basil, red pepper flakes, and fresh garlic. Or, stir in some dried oregano and a pinch of sugar and use it as pizza sauce. Pro tip: Allow the pasta sauce to simmer on the stovetop for 5 to 10 minutes before tossing it with cooked pasta.
The added cook time allows the sauce to thicken and flavors to concentrate for that same richness found in homemade sauces. A pantry essential for home cooks, canned broth is a savory base used in countless dishes. You can steep broth with herbs and white wine to use as a flavorful poaching liquid for fish.
Or, turn the broth into a satisfying soup by adding a protein and grain, like chicken and rice. And when used to scrape up browned bits left in a pan after searing meat, broth makes a superb base for pan gravies and stews.
Canned broth is a terrific source of vitamins, minerals, and fluid to fight everyday ailments like colds and flu. Nothing soothes a sore throat better than a cup of warm broth, don't you agree?
One of our favorite immune-boosting soups is egg drop, and canned broth makes it so easy to prepare. Drizzle whisked egg into a simmering pot of broth for a nourishing soup sprinkled with lots of fresh, minced garlic and sliced scallions. While both animal and plant-based broths are available, many are loaded with salt.
High-sodium broth not only leads to high blood pressure but also affects the flavoring of your final dish, so always choose lower-sodium options.
If you need a quick and easy lean protein, canned chicken is an excellent choice. Because it's fully cooked and ready to eat, canned chicken is great for last-minute meals.
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