Cheap Vegan Recipes Under $5 Per Serving (Delicious Meals That Won’t Break the Bank)

Reading Time: 6 minutes

“I would love to eat more plant-based meals, but isn’t it expensive?”

I hear this question constantly.

And I understand why people think that. Social media is full of $12 avocado toast, $8 dairy-free cheese, and fancy superfood smoothie bowls topped with golden berries nobody has ever heard of.

But here is the truth that the wellness industry does not want you to know:

The cheapest foods on earth are vegan.

Rice. Beans. Potatoes. Lentils. Oats. Cabbage. Carrots. Onions. These foods have fed humanity for centuries because they are affordable, filling, and nutritious.

You do not need cashews. You do not need coconut oil. You do not need imported superfoods.

Today, I am sharing 15 cheap vegan recipes that cost **under $5 per serving**—most are under $3. These are the meals I ate when I was a broke college student, an unpaid intern, and a new graduate with negative money.

They are delicious. They are filling. And they will prove that eating vegan is one of the most budget-friendly choices you can make.

Part 1: How to Build a Cheap Vegan Pantry (Under $30)

Before the recipes, stock your pantry with these inexpensive staples. None of these cost more than $5, and most last for weeks or months.

The Cheap Vegan Pantry List

Total to stock a basic pantry: $30-40 for dozens of meals

Weekly grocery trip for fresh produce: $15-25

Cost per meal with this pantry: $1.50-$3.50

Part 2: 15 Cheap Vegan Recipes (All Under $5 Per Serving)

1. Lentil Soup (Under $1.50 Per Serving)

Why it is cheap: Lentils are one of the most affordable protein sources on earth. This recipe uses mostly pantry staples and a few cheap vegetables.

Cost per serving: ~$1.25

Ingredients (4-6 servings):

Instructions:

1. Sauté onion, carrots, celery, and garlic in 2 Tbsp water until soft (5-7 minutes).

2. Add cumin and paprika; cook 1 minute.

3. Add lentils, diced tomatoes (with juices), and vegetable broth.

4. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are tender.

5. Season with salt and pepper.

Pro tip: Serve with a slice of bread (adds $0.20) or over rice to stretch it even further.

2. Rice and Beans Bowl ($1.75 Per Serving)

Why it is cheap: Rice and beans is the classic budget meal for a reason. Together, they form a complete protein and cost almost nothing.

Cost per serving: ~$1.75

Ingredients (2-3 servings):

Instructions:

1. Cook rice according to package directions.

2. While rice cooks, sauté onion and bell pepper in 1 Tbsp water until soft.

3. Add black beans (rinsed and drained), cumin, and garlic powder. Heat through.

4. Serve beans over rice. Top with salsa and a squeeze of lime.

Pro tip: Add frozen corn ($0.20) or avocado ($1) when you want to splurge.

3. Peanut Butter Noodles ($2 Per Serving)

Why it is cheap: Peanut butter is a budget superstar—it adds protein, creaminess, and flavor for pennies. This dish comes together in 15 minutes.

Cost per serving: ~$2

Ingredients (2-3 servings):

Instructions:

1. Cook pasta according to package directions. Reserve ¼ cup pasta water.

2. In a bowl, whisk together peanut butter, soy sauce, lime juice, maple syrup, garlic powder, and water until smooth.

3. Drain pasta and return to pot. Add sauce and frozen peas (if using).

4. Toss to combine, adding reserved pasta water if sauce is too thick.

5. Serve warm or cold.

Pro tip: Top with crushed peanuts or sesame seeds (optional, adds $0.10).

4. Potato and Chickpea Curry ($2.50 Per Serving)

Why it is cheap: Potatoes and chickpeas are both incredibly affordable. The coconut milk is the most expensive ingredient, but a little goes a long way.

Cost per serving: ~$2.50

Ingredients (4 servings):

Instructions:

1. Peel and dice potatoes into ½-inch cubes.

2. Sauté onion and garlic in 2 Tbsp water until soft.

3. Add curry powder (or individual spices) and cook for 1 minute.

4. Add potatoes, chickpeas (rinsed), diced tomatoes, and coconut milk.

5. Simmer for 15-20 minutes until potatoes are tender.

6. Stir in spinach (if using) until wilted.

7. Serve over rice (add $0.30 per serving).

5. Lentil Bolognese ($2.25 Per Serving)

Why it is cheap: Lentils replace ground meat at a fraction of the cost. This sauce is hearty, rich, and freezes beautifully.

Cost per serving: ~$2.25

Ingredients (4-6 servings):

Instructions:

1. Cook lentils according to package directions (about 20 minutes). Drain.

2. While lentils cook, sauté onion, carrots, and garlic in 2 Tbsp water until soft.

3. Add crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 10 minutes.

4. Add cooked lentils to the sauce. Simmer for 5-10 more minutes.

5. Cook pasta. Serve sauce over pasta.

Pro tip: Make a double batch of sauce and freeze half for another meal.

6. Chickpea Salad Sandwich ($1.50 Per Serving)

Why it is cheap: This is the vegan version of tuna or chicken salad. Canned chickpeas cost $1, and the rest is pantry staples.

Cost per serving: ~$1.50 (without bread)

Ingredients (2-3 servings):

Instructions:

1. Drain and rinse chickpeas. Mash them with a fork until broken down but still slightly chunky.

2. Add vegan mayo (or mashed avocado), celery, onion, mustard, salt, and pepper.

3. Mix well.

4. Serve on bread as a sandwich, or on greens as a salad.

Pro tip: Add a pinch of dulse or nori flakes (optional) for a “tuna” flavor.

7. Black Bean Burgers ($2 Per Serving)

Why it is cheap: Canned black beans are the star here. These burgers are filling, flavorful, and cost a fraction of store-bought veggie burgers.

Cost per serving: ~$2 (for 2 patties)

Ingredients (makes 4 patties, 2 servings):

Instructions:

1. Drain and rinse black beans. Mash them with a fork until mostly broken down.

2. Add oats, onion, garlic powder, cumin, paprika, salt, and pepper. Mix well.

3. Form mixture into 4 patties.

4. Heat oil in a non-stick pan over medium heat. Cook patties for 4-5 minutes per side until golden and firm.

5. Serve on buns with lettuce, tomato, onion, and any condiments.

Pro tip: These patties freeze well. Make a double batch and freeze the extras.

8. Cabbage and Potato Stir-Fry ($1.75 Per Serving)

Why it is cheap: Cabbage is one of the most underrated cheap vegetables. A whole head costs $1.50-2 and lasts for multiple meals.

Cost per serving: ~$1.75

Ingredients (2-3 servings):

Instructions:

1. Dice potatoes into small cubes. Boil for 5-7 minutes until slightly tender. Drain.

2. In a large pan, heat oil. Sauté onion and garlic until soft.

3. Add shredded cabbage and cooked potatoes. Cook for 8-10 minutes until cabbage is wilted and potatoes are crispy.

4. Add soy sauce and paprika. Cook for 2 more minutes.

5. Serve as is, or over rice.

9. Red Lentil Dal ($1.50 Per Serving)

Why it is cheap: Red lentils cook in 15 minutes and cost almost nothing. This Indian-inspired dal is deeply flavorful using only spices and pantry staples.

Cost per serving: ~$1.50

Ingredients (4 servings):

Instructions:

1. Rinse red lentils until water runs clear.

2. In a pot, sauté onion, garlic, and ginger in 2 Tbsp water until soft.

3. Add spices and cook for 1 minute.

4. Add lentils, diced tomatoes (with juices), and 3 cups of water.

5. Simmer for 15-20 minutes until lentils are soft and broken down.

6. Season with salt. Top with fresh cilantro if you have it.

7. Serve over rice (add $0.30 per serving).

10. Oatmeal with Peanut Butter and Banana ($1.25 Per Serving)

Why it is cheap: Oats are the cheapest breakfast you can buy. This meal is filling, nutritious, and costs less than a dollar for most servings.

Cost per serving: ~$1.25

Ingredients (1 serving):

Instructions:

1. Combine oats and water (or plant milk) in a pot. Bring to a simmer.

2. Cook for 5-7 minutes, stirring occasionally, until thick and creamy.

3. Top with sliced banana, peanut butter, cinnamon, and maple syrup.

Pro tip: Make overnight oats by combining all ingredients in a jar and refrigerating overnight.

11. Veggie Fried Rice ($2 Per Serving)

Why it is cheap: Fried rice is a zero-waste meal. Use leftover rice and any vegetables you have on hand.

Cost per serving: ~$2

Ingredients (2 servings):

Instructions:

1. Heat oil in a large pan or wok. Add onion and garlic; cook until soft.

2. Add frozen vegetables and cook for 3-4 minutes.

3. Add rice and soy sauce. Stir-fry for 5-7 minutes until rice is hot and slightly crispy.

4. Add tofu or edamame (if using) and cook for 2 more minutes.

Pro tip: Day-old rice works best because it is drier. Fresh rice gets mushy.

12. White Bean and Tomato Soup ($1.75 Per Serving)

Why it is cheap: Canned white beans (cannellini or great northern) are affordable and make this soup creamy without any dairy.

Cost per serving: ~$1.75

Ingredients (4 servings):

Instructions:

1. Sauté onion and garlic in 2 Tbsp water until soft.

2. Add tomatoes, broth, and herbs. Simmer for 10 minutes.

3. Add one can of beans (rinsed). Use an immersion blender to blend until creamy.

4. Add the second can of beans (rinsed). Simmer for 5 more minutes.

5. Season with salt and pepper.

Pro tip: Serve with crusty bread for dipping (add $0.30).

13. Tofu Scramble ($2.50 Per Serving)

Why it is cheap: Tofu is one of the most affordable protein sources. A block costs $2-3 and makes 2-3 servings.

Cost per serving: ~$2.50

Ingredients (2 servings):

Instructions:

1. Press tofu for 5-10 minutes to remove excess water. Crumble with your hands.

2. Sauté onion and bell pepper in 1 Tbsp oil or water until soft.

3. Add crumbled tofu, turmeric, nutritional yeast, salt, and pepper.

4. Cook for 5-7 minutes, stirring occasionally, until heated through.

5. Add spinach and cook until wilted.

Pro tip: Serve with toast (add $0.20) or wrapped in a tortilla as a breakfast burrito.

14. Chickpea and Potato Masala ($2.75 Per Serving)

Why it is cheap: Potatoes and chickpeas are both budget heroes. The spices are a small upfront investment but last for dozens of meals.

Cost per serving: ~$2.75

Ingredients (4 servings):

Instructions:

1. Dice potatoes into ½-inch cubes. Boil for 8-10 minutes until tender. Drain.

2. Sauté onion, ginger, and garlic in 2 Tbsp water until soft.

3. Add spices and tomato paste. Cook for 1 minute.

4. Add diced tomatoes and chickpeas (rinsed). Simmer for 5 minutes.

5. Add cooked potatoes and coconut milk (if using). Simmer for 5 more minutes.

6. Serve over rice (add $0.30 per serving).

15. Banana Oat Pancakes ($1.25 Per Serving)

Why it is cheap: These pancakes use only two main ingredients—bananas and oats. No eggs, no milk, no expensive flours.

Cost per serving: ~$1.25

Ingredients (makes 4-6 small pancakes, 1 serving):

Instructions:

1. Blend oats in a blender or food processor until they become a fine flour.

2. In a bowl, mash the banana. Add oat flour, plant milk, baking powder, and cinnamon.

3. Stir until combined. The batter should be thick but pourable.

4. Heat a non-stick pan over medium heat. Pour small circles of batter.

5. Cook for 2-3 minutes until bubbles form on the surface. Flip and cook for 1-2 more minutes.

6. Top with more banana, peanut butter, or maple syrup.

Pro tip: Make a double batch and freeze extra pancakes for busy mornings.

Part 3: How to Save Even More Money on Vegan Food

1. Buy Dry Beans and Lentils, Not Canned

Dry beans require soaking and longer cooking, but lentils cook in 15-20 minutes with no soaking.

2. Shop at Discount Grocery Stores

3. Buy Frozen Vegetables

4. Cook in Batches

5. Stop Wasting Food

Part 4: Sample Week of Cheap Vegan Meals (Under $30 Total)

Total for the week: ~$29.75

That is under $4.30 per day for three meals plus snacks.

Frequently Asked Questions

Q: Is it really possible to eat vegan for under $5 a day?
A: Yes. Millions of people around the world do it every day. The key is building meals around rice, beans, lentils, potatoes, oats, and seasonal vegetables. Skip the expensive packaged vegan foods.

Q: What about protein? Can I get enough on a budget?
A: Absolutely. Lentils, chickpeas, black beans, pinto beans, tofu, and peanut butter are all very affordable. A cup of cooked lentils costs about $0.30 and provides 18g of protein.

Q: How do I afford vegan meat and cheese alternatives?
A: You do not need them. These are treats, not staples. Build your diet around whole foods—beans, lentils, tofu, grains, vegetables. Save the Beyond Burgers and vegan cheese for special occasions.

Q: Is it cheaper to be vegan than to eat meat?
A: Generally, yes. A pound of dry lentils ($1.50) makes the same amount of “meat” as 2-3 pounds of ground beef ($10-15). Eggs are cheap, but tofu is often cheaper per gram of protein.

Q: What if I do not have a lot of storage space for bulk items?
A: Buy what fits. Even small bags of rice and beans are cheap. You do not need a 25-pound bag from Costco. A 2-pound bag of rice ($2-3) lasts for weeks.

The Bottom Line

Eating vegan does not have to be expensive.

You do not need cashews. You do not need coconut oil. You do not need nutritional yeast (though it is nice).

You need rice. Beans. Lentils. Potatoes. Oats. Onions. Carrots. Cabbage.

These foods have sustained humans for centuries because they are affordable, nutritious, and delicious.

The 15 recipes in this post cost between $1.25 and $3.50 per serving. Most are under $2. Some are under $1.

That is cheaper than a fast food meal. Cheaper than a frozen dinner. Cheaper than pretty much any meal that involves meat or dairy.

Your assignment this week:

1. Pick 3 recipes from this list

2. Shop for the ingredients (you probably already have many of them)

3. Cook one batch meal (lentil soup, dal, or chili)

4. Eat leftovers for 3-4 days

5. Notice how much money you saved

You can do this. Your wallet will thank you. Your body will thank you. And the animals will thank you.

Save this post. Share it with a friend who says “being vegan is too expensive.” She needs to see this.

Want a free printable PDF of all 15 recipes with a shopping list? Drop a comment or message me. I will send it to you.

And if you are ready for more: Pair these budget meals with the *7-Day Vegan Meal Prep Plan* to save even more time and money. Links below.