Opinion Cheap eats: Tasty swaps to save money on a plant-based diet

Eating plant-based doesn’t have to break the bank! Discover these cheap eats and simple, satisfying swaps guaranteed to save you money on your grocery bill – while still delivering plenty of veggie-packed deliciousness and nutrition.

If you’ve found yourself wincing at the total of your plant-based grocery shop lately, we’re here to help with some penny-pinching tips that are worth their weight in gold.

First, let’s address the elephant in the room: Vegan meats, treats, and convenience products can be tempting and delicious, but they can be pricey. With a long way to go before plant-based alternatives reach price parity with their animal-based counterparts, these purchases can definitely add up, especially if you’re throwing them into the trolley regularly.

It’s worth noting, however, that any diet that relies heavily on processed foods will get expensive — a reality many omni shoppers are also facing in the cost-of-living crisis. No matter what you currently eat, buying and cooking low-cost whole foods (like grains, beans, lentils, and veggies) is likely to pay dividends, not just for your bank account, but for your health, too.

Plant-based eating can be both affordable and indulgent — it just depends on the ingredients you use. Luckily, saving money is still on the menu!

Ready to see some savings? Try out these handy swaps to maximise your plant-based meals while minimising costs.

Instead of vegan chicken nuggets & schnitzels

From crispy nuggets and schnitzels to succulent strips and burger patties, it can be hard to resist the many vegan chicken products available at the shops these days. 

I still try to leave a bit of room in the budget for the occasional tray of roast vegan chicken because it’s just so darn delicious. Still, I’ve also been super impressed with these other ways to achieve a chickeny, satisfying texture – for a fraction of the price!

Tofu – Affordable, high in protein, and endlessly adaptable. Press and marinate your tofu pieces for extra flavour, then bake or fry them up until golden! Try these crunchy tofu nuggets that rival any store-bought version, or make your own tofu chicken piccata.

Jackfruit – Canned jackfruit is often pretty cheap at Asian grocers, and it has a tender, fibrous texture that makes it perfect for making your own vegan chicken drumsticks. With a few nifty seasonings, you can also whip up shredded jackfruit chicken that tastes amazing in nachos, salads, and veggie bowls.

Soy curls or TVP – These dried soy proteins are super budget-friendly and incredibly versatile. Once rehydrated, they absorb marinades and sauces beautifully, making them ideal for preparing your own chicken-style stinger burgers and Korean-style vegan fried chicken.

Mushrooms – Umami-rich and deceptively meaty in texture, mushrooms are a great go-to alternative to chicken. Button, Swiss brown, portobello, oyster, and king mushrooms all taste delightful in creamy comfort dishes like mushroom fettuccine alfredo or this hearty chicken-style pie.

Banana blossom – Another clever canned swap, banana blossom has a delicate, flaky texture that shines as an alternative to roast chicken. It’s great in sandwiches or simmered in saucy recipes like vegan butter chicken.

Seitan – Made from vital wheat gluten, seitan has a chewy, convincing bite that makes it a favourite among vegan home cooks. Shape and crumb it for golden seitan schnitzels, or roast it whole for a seitan chicken dinner guaranteed to impress vegans and meat-eaters alike. Best drenched in gravy!

Instead of plant-based beef burgers & mince

To beef up your meals without beefing up your budget, consider using ‘meaty’ ingredients like TVP, mushrooms, seitan, and tempeh instead of store-bought beef alternatives. You’d be surprised how much savoury satisfaction these simple pantry staples can add to your plate:

Soy Protein & TVP – Soy curls are brilliant for recreating a succulent beef stir fry, while TVP makes a wildly convincing mince once rehydrated and seasoned. Soy-based protein products work beautifully in bolognese, meatballs, tacos, nachos, shepherd’s pie, sausage rolls, and even homemade burger patties. The possibilities are endless!

Beans – Hearty, high in protein, and easy on your wallet, beans make an excellent beef mince swap in Mexican-inspired dishes like chilli, tacos, nachos, and burritos. Alternatively, you can pulse them into burger patties that hold together nicely and can be flavoured however you prefer. 

Lentils – Humble yet hearty, lentils can do some serious heavy lifting in traditionally beefy dishes like shepherd’s pie, spaghetti bolognese, and taco mince. Brown or green lentils both keep their shape well when simmered, so these varieties are your go-to for achieving that substantial, mince-like bite.

Mushrooms – With their naturally juicy and tender texture, mushrooms are a dream stand-in for morsels of beef. They shine in classics like bourguignon, stroganoff, beef wellington, and sausage rolls, and can also be used to make delicious meat-free meatballs, jerky, mushroom steak tacos, portobello burgers, and crispy BBQ ‘steak’ strips.

Jackfruit – Ideal for slow-cooked, saucy dishes, jackfruit’s tender texture perfectly mimics shredded beef and absorbs flavour like you wouldn’t believe! Try making these Korean-style BBQ short ribs or marinate a can of jackfruit in smoky barbecue sauce to fry up as a taco filling.

Seitan – Deliciously dense compared to some of the other alternatives on this list, seitan easily takes on bold flavours and replicates the chewy bite of beef. Make it the main event with this roast beef recipe, or pan-sear it into peppery ‘steak’ strips. Seitan is just as versatile as it is economical, and is easier to make than you’d think!

Tempeh – Firm, nutty, and full of texture, tempeh can add a subtle meatiness to a wide range of plant-based dishes. Crumble it into taco mince or blend it into a droolworthy meatball sub.

For the low, low price of a little creativity, you can turn these plant-based pantry staples into all the beefy comfort you crave. Check out our favourite vegan beef recipes for even more meat-free meal inspiration.

Instead of store-bought vegan cheese…

With so many fancy vegan cheeses on the shelves these days, it’s tempting to sweep them all into your trolley — until you see the total at the checkout 😅 

The grate news is that you can make all sorts of plant-based, cheap eats and cheese alternatives at home with just a few budget-friendly ingredients, many of which you may already have on hand:

Nutritional yeast – This golden, flaky seasoning is the secret to instant vegan cheesiness! Use it to whip up your own parmesan in minutes, or blend it into sauces to create decadent dishes like this mac and cheese or rich, cheesy cauliflower bake.

Tofu – Whether silky, firm, or somewhere in between, tofu is endlessly adaptable as a cheese alternative. Blend it into a classic cottage cheese or tangy cream cheese, or season and crumble it through dishes like ricotta and spinach cannelloni and spanakopita. It adds savoury, creamy flavour – not to mention a hefty amount of protein!

Coconut cream – Naturally rich and lusciously smooth, coconut cream makes a dreamy base for homemade vegan cream cheese or any cheesy sauce that calls for dairy-free decadence.

Nuts – Although a bag of nuts may seem pricey at the outset, you can create several batches of plant-based cheese per bag! Almond feta, cashew camembert, cashew cream cheese, parmesan, and nacho cheese are all great value when you make them yourself.

Vegetables – Believe it or not, starchy veggies like carrots and potatoes (along with a potent mix of herbs and spices) can blend up into a velvety-smooth nacho cheese sauce! This pumpkin-based mac and cheese is another brilliant go-to if you’re craving cheesy comfort food on the cheap.

Soy milk – Thanks to its light and creamy flavour, soy milk makes a lovely, low-cost base for vegan ricotta.

Instead of vegan eggs or egg replacers…

Liquid egg replacers like OGGS, Simply Eggless, or Meliora yield great results, but you often have to order them online. If you’re looking to save on delivery costs, rest assured that your local supermarket already has everything you need to whip up some serious egg-free magic. 

These easy egg swaps are all low-cost, low-effort, and super versatile:

Aquafaba – Don’t pour out that chickpea water! The liquid found inside cans of beans is called aquafaba, and it’s every budget baker’s secret weapon. Whip it into melt-in-your-mouth pavlova, fold it into tiramisu, or use it to emulsify homemade egg-free mayo. This pure culinary gold, which would otherwise go down the drain, can be used in a wide range of aquafaba recipes. It doesn’t get much closer to ‘free’ than that!

Chia seeds or flax meal – When you mix ground flax seeds or whole chia seeds with water and let them sit for 5 minutes, the result is a strong binder with a consistency similar to egg whites. Flax or chia eggs are great in all sorts of baked goods, from brownies and pancakes to muffins and cookies. Buy one packet, and you’ll be making egg replacements for months before you need to restock!

Tofu – Craving that soft, eggy texture? Tofu is your low-cost go-to. Use it to make a delicious vegan breakfast scramble, quiche, egg salad sandwich, or even eggy breakfast muffins. Its mild flavour means it soaks up seasonings effortlessly — from smoky, savoury spice blends to a classic hollandaise sauce for vegan eggs benny.

Black salt – This sulphur-rich salt is your go-to spice for adding that classic ‘eggy’ aroma and flavour to any dish. Just a small sprinkle can turn your tofu scramble or vegan quiche into something you’d never guess was egg-free! Also known as kala namak, black salt is a must-have in your budget-friendly plant-based pantry.

Powdered egg replacer – For fuss-free vegan baking, you can’t go past a cost-effective egg replacement powder, which you can usually find in the baking aisle, hiding out with the baking soda. It’s perfect for making cookies, cakes, pancakes, and muffins: Just add water!

These basic pantry staples are proof that you don’t need pricey egg substitutes to cook like a pro — just a few everyday ingredients and a little know-how. Check out our egg-free guide for even more tips on how to replace eggs cheaply in your baking and cooking. 

Instead of buying cartons of veggie stock…

Cooking stock is one of those ubiquitous staples that pops up in just about every vegan dinner recipe — but buying liquid stock in cartons can add up quickly, especially if you’re cooking plant-based meals regularly. 

A simple way make cheap eats is to opt for vegan-friendly stock powder or stock cubes instead! They store easily, last for ages, and a little goes a long way. 

Even better, you can make your own veggie stock using odds and ends you’d normally toss, such as onion skins, carrot tops, celery ends, and mushroom stems. Just simmer them in water for up to an hour, strain out the veggie ‘bits’, and you’ve got yourself some savoury liquid gold that you can use immediately or freeze for later.

Not only is homemade stock basically free, but it’s also fresher, full of flavour, and helps reduce kitchen waste. A win-win all round!

Instead of splurging on vegan ice cream, cookies & chocolate…

It’s nearly always cheaper (and more satisfying!) to make your own desserts at home rather than impulse-buying at the store. Here are some of our favourite low-budget plant-based desserts guaranteed to please your wallet and your sweet tooth:

• Anzac biscuits
• Banana oat cookies 
• Decadent vegan chocolate pots 
• Strawberry tea cake 
• Sticky date pudding 
• Tahini chocolate ice cream 
• Berry ice cream

Cheap eats & budget-friendly vegan meals = unlocked ✅

Try out these swaps in your cooking and get ready to watch your food costs shrink! You may find that opting for these substitutes makes quite a difference, especially if you’ve become used to building your meals around vegan meat substitutes and convenience items as the default.

By pretending these pricier packaged products don’t exist for a bit (desperate times call for desperate brain-hacks 😉) and reaching for affordable staples like tofu, lentils, beans, and mushrooms instead, you’ll soon discover just how many cheap eats you can create on a surprisingly low budget.

That said, balance is everything: There’s nothing wrong with still buying a few of your store-bought favourites when you can afford them. After all, the more money you save by cooking from scratch, the more room you’ll have in the budget for things you’re truly happy splurging on — and you may decide that some simple pleasures are worth every penny. 

In the end, it’s all about finding what works for your taste buds and your finances. By embracing your culinary creativity and reaching for these nutritious, cost-effective staples, you’ll be cooking up deliciously cheap eats and racking up the savings in no time!  

Need inspiration for this week’s meat-free menu? Check out our favourite low-cost dinner ideas to get started.