Top 7 Healthy Vegetables on a Budget [VIDEO]

7 Budget-Friendly Vegetables That Pack Plenty of Nutrition

Feeling the pinch of rising food costs and produce costs at the grocery store?  Wondering what the cheapest vegetables you can buy might be that pack good nutrition? This article will focus on some strategies that can help you eat more vegetables on a budget and save on your grocery bill. 

How much are food prices and vegetables specifically rising? 

Canada’s Food Price Report 2026 forecasts that overall food prices will increase by 4–6% in 2026, while vegetable prices are expected to increase by 3–5%. The report estimates that a family of four could spend up to approximately $995 more on food in 2026 compared with 2025.

While food prices change from year to year, shopping strategically can help you get more value from your grocery budget. Choosing vegetables that are in season, comparing prices, using frozen or canned options and reducing food waste are all practical ways to make your food budget go further.

What are some of the factors leading to the rising cost of food and vegetables? 

There isn’t one single reason food prices rise or fall. Many factors throughout the food system can affect what you eventually pay at the grocery store, including:

• Weather and climate events that affect crop yields and growing conditions
• Labour, energy, transportation and other production costs
• Exchange rates and the cost of imported foods and agricultural inputs
• Global trade conditions, tariffs and geopolitical events
• Supply chain disruptions and changes in food availability
• Seasonal supply and consumer demand

Because many of these factors change over time, the price of individual vegetables can fluctuate throughout the year. Checking grocery flyers, comparing fresh, frozen and canned options, and buying produce when it is in season can help you find better value.

What are the cheapest vegetables to buy that have a high amount of nutrition? 

First of all it is important to note that ALL vegetables are good vegetables so go with the vegetables that are available to you, that are affordable for your budget and that you enjoy.   

Before shopping check out your local grocery store flyers and buy what is in season as the taste and price point will often be better. Wondering which vegetable are in season to inspire your meal planning?  Check out this handy guide “What’s in Season: Your Guide to Canadian Fruits and Vegetables”

Here are 7 of the cheapest vegetables on a budget:

1. Cabbage 

• Cabbage is most often enjoyed raw in a coleslaw such as something like this Apple Poppyseed Coleslaw recipe.   
• You might also enjoy cabbage in a soup, stir-fry, steamed or in cabbage rolls or casseroles. 
• Try this Roasted Cabbage recipe or simple weekday Sauteed Cabbage side dish. 
• Learn more about green cabbage
• Learn more about red cabbage

2. Bok choy

• Bok choy is an easy vegetable to cook and often enjoyed in a soup or stir-fry with meat or tofu and rice or noodles. 
• Serve it as a simple side dish for busy weeknights using a recipe such as this for Baby Bok Choy with Sesame Seeds. 
• Try this recipe for a Salmon & Stir-fry Sheet Pan Dinner or in a wrap in this recipe for Chinese Vegetable Roll-Ups.
• Download a bok choy information sheet. 

3. Carrots 

• Carrots are great eaten raw on their own or with hummus or a veggie dip. 
• They are also great grated into a salad such as this one here for a Sweet and Crunchy Carrot Salad or enjoyed steamed or mashed.   
• Here are two of my favorite ways to enjoy carrots:  Roasted Carrots and Rutabaga or in this Creamy Carrot Soup recipe. 
• Learn more about carrots

4. Canned tomatoes

• Canned diced tomatoes are an excellent addition to many meals such as a basic Arrabbiata pasta or as a tomato meat sauce, vegetarian chili, Chili Con Carne, soup such as this tasty Tortilla Soup Recipe or blended into a pizza sauce. 
• Try making Shakshuka (North African and Middle Eastern egg dish) for either supper or brunch on the weekend. 
• When fresh tomatoes are pricey try substituting these for canned tomatoes in casseroles such as this one for Tomato and Cauliflower Pasta Bake. 
• Learn all about tomatoes.

5. Frozen peas 

• Frozen peas should be a staple in your freezer.  They are highly nutritious and simple to cook.  Enjoy them as a fast weekday side dish with a touch of butter, salt and pepper or with fresh squeezed lemon and grated parmesan cheese. 
• Try this tasty recipe for Easy Indian Spiced Peas and if you love guacamole you might also want to try this 4 ingredient Pea and Avocado Dip recipe for a fun variation 
• Download a green pea information sheet.

6. Zucchini

• Zucchini can be eaten raw but the key is to spiralize or shave into paper thin ribbons using a vegetable peeler for an enjoyable delicate texture.  Try this recipe for Zucchini Salad Spiralized or simple Zucchini Ribbons Salad. 
• Try this Pea, Zucchini and Pesto Orzo Recipe or 4 Ingredient Cheesy Zucchini Bites and if you are hosting guests enjoy this recipe for Zucchini Wrapped Bocconcini. 
• Last but not least – zucchini works great added into baking so give my recipe for Chocolate Zucchini Bread a try! 
• Download a zucchini information sheet.

7. Fresh or frozen spinach

• While obviously fresh spinach is ideal for salads such as in this Grilled Mango and Spinach Pork Salad, consider using frozen spinach for a wide variety of cooked recipes such as this simple side dish for Spinach with Garlic and Olive Oil Recipe.  The key with frozen spinach is to thaw it completely and press out as much water as you can before using. 
• If you purchase more spinach than you can use be sure to toss it into the freezer in containers or sealed bags with the air squished out of it to prevent food waste. 
• Enjoy spinach in Stuffed Pasta or in a Crustless Quiche with Feta Cheese or tossed into a smoothie to create a healthy Green Smoothie for breakfast or a snack. 
• Download a spinach information sheet 

Looking for more support? 

If you’re looking for a little bit more support around how to understand your weight, and learning how to look at all the other factors we talked about, reach out to us. A Registered Dietitian can definitely help. 

Book a free discovery call with one of our Registered Dietitians or browse our nutrition counselling services to get started. 

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