25 Cheap and Healthy Canadian Recipes That Cost Under $2 Per Serving

Lunch Recipes Under $2 Per Serving

6. Red Lentil Soup (~$0.85/serving)

This is the crown jewel of budget Canadian cooking. Sauté one diced onion and two garlic cloves in a pot. Add 1 cup dry red lentils, a can of diced tomatoes, 4 cups of water or low-sodium broth, 1 tsp cumin, 1 tsp turmeric, and salt to taste. Simmer for 25 minutes until the lentils are completely dissolved into a creamy, naturally thick soup. Serves 4–5. Freeze portions for ultra-fast lunches all week. Dietitian Andrea D’Ambrosio at Dietetic Directions estimates Indian Dhal soup with red lentils at just $1 per serving.

7. Black Bean and Rice Bowl (~$1.20/serving)

Cook ½ cup brown rice. Rinse and drain a can of black beans, then warm them with a splash of water, cumin, garlic powder, and chili flakes. Serve beans over rice, topped with salsa and a squeeze of lime. This is a complete protein meal (rice and beans together form complementary amino acids), rich in fibre and iron. Add frozen corn for extra colour and nutrients.

8. Chickpea and Spinach Stew (~$1.40/serving)

Sauté diced onion and garlic, add a can of diced tomatoes, a can of drained chickpeas, and two big handfuls of frozen spinach. Season generously with smoked paprika, cumin, and cayenne. Simmer 20 minutes. Serve over rice or with crusty bread. This stew is deeply satisfying and rich in plant-based iron — the vitamin C in the tomatoes helps with iron absorption, which is a nice nutritional bonus.

9. Greek Lentil Salad (~$1.25/serving)

Cook green or brown lentils until just tender. Cool slightly, then toss with diced cucumber, canned chickpeas, cherry tomatoes (or regular diced tomatoes), red onion, dried oregano, olive oil, red wine vinegar, and a bit of crumbled feta if budget allows. This hearty salad holds well in the fridge for three days, making it ideal for weekday lunches. Dietitian D’Ambrosio lists this at approximately $1.25 per serving.

10. Egg Fried Rice (~$1.10/serving)

This is the ultimate leftover-rice meal. Heat a bit of oil in a wok or large pan, scramble in two eggs, then add two cups of leftover cooked rice, frozen peas and carrots, soy sauce, sesame oil (optional), and green onions. Toss everything together over high heat for 3–4 minutes. Fast, satisfying, and a great way to reduce food waste.

11. Potato and Leek Soup (~$1.30/serving)

Dice four medium potatoes and slice two leeks (the white and light green parts). Sauté leeks in a pot with a bit of butter or oil. Add potatoes, 4 cups of broth or water with bouillon, salt, and pepper. Simmer until potatoes are soft. Blend half the soup for a creamy texture, leaving some chunks for body. Serve with a slice of toast. This is a comforting, filling, high-potassium lunch that feels far more expensive than it is.

Dinner Recipes Under $2 Per Serving

12. Canadian-Style White Bean Chili (~$1.50/serving)

This is a crowd-pleasing dinner that freezes beautifully. Sauté onion, garlic, and diced green pepper. Add two cans of white beans (or kidney beans), a can of diced tomatoes, 2 cups of vegetable broth, chili powder, cumin, and oregano. Simmer 30 minutes. For a meat version, add 200g of ground pork or chicken sausage — still keeping costs well under $2 per serving if using budget cuts. Top with sour cream and green onion.

13. Spaghetti with Lentil Meat Sauce (~$1.60/serving)

Replace half (or all) the ground beef in your standard spaghetti sauce with cooked green or brown lentils. The lentils absorb the tomato sauce beautifully and provide a similar hearty texture. Use canned tomatoes, tomato paste, onion, garlic, Italian seasoning, and a splash of water. Simmer 30 minutes. Serve over pasta. This trick cuts the cost of a classic dinner by nearly 40% while significantly boosting fibre content. Dietitian D’Ambrosio lists lentil-mushroom stuffed shells at $1.50–$2 per serving.

14. Curried Chickpea and Sweet Potato (~$1.75/serving)

Cube two medium sweet potatoes and sauté with onion and garlic. Add a can of coconut milk (look for the store-brand version at No Frills or FreshCo for around $1.49), a can of chickpeas, 2 tbsp curry powder, and salt. Simmer 25 minutes. Serve over rice. This recipe is naturally vegan, rich in beta-carotene, plant-based protein, and healthy fats. It tastes luxurious for well under $2. According to a study in The Lancet Planetary Health, plant-based diets can reduce food costs by up to one-third compared to meat-heavy diets.

15. Baked Potato Bar (~$1.00/serving)

Sometimes the simplest meals are the best. Bake medium russet or sweet potatoes at 400°F for 45–60 minutes until fork-tender. Set up a “bar” of toppings: canned black beans, salsa, frozen/thawed broccoli, shredded cheese, sour cream, and plain Greek yogurt. Everyone customizes their own. This is an excellent family dinner that scales effortlessly and accommodates different tastes without waste.

16. Vegetable Barley Soup (~$1.20/serving)

Pearl barley is one of the most underused budget ingredients in Canada — a 900g bag runs about $3 and yields many servings. Combine barley, diced carrots, celery, onion, canned tomatoes, frozen peas, and a bay leaf in a large pot with 6 cups of water or broth. Season with garlic, thyme, and salt. Simmer 45–50 minutes. This soup thickens as it stands and makes an excellent meal prep staple that lasts five days refrigerated.

17. Shakshuka (~$1.50/serving)

This North African–Middle Eastern egg dish has become popular across Canadian cities, and for good reason — it’s stunning, warming, and incredibly affordable. Sauté onion, garlic, and bell pepper (or use frozen pepper strips). Add a large can of crushed tomatoes, cumin, paprika, cayenne, and salt. Make wells in the sauce and crack in 4–6 eggs. Cover and simmer 8–10 minutes until whites are set. Serve directly from the pan with crusty bread. Dietitian D’Ambrosio’s Lentil & Kale Shakshouka version comes in at $1.50 per serving.

18. One-Pan Chicken Thighs and Root Vegetables (~$1.95/serving)

Chicken thighs are significantly cheaper than chicken breasts at Canadian grocery stores — often running $6–$9 for a family-sized tray. Toss thighs with diced potatoes, carrots, and onion. Season generously with garlic powder, paprika, thyme, salt, and pepper. Roast at 425°F for 40–45 minutes. One pan, minimal cleanup, maximum flavour. This is proof that budget cooking doesn’t have to mean meatless cooking.

19. Red Beans and Rice (~$0.95/serving)

A Louisiana-inspired classic that’s perfectly at home on a Canadian table. Slow-cook red kidney beans with onion, celery, garlic, bay leaves, and Cajun seasoning for an hour (or use canned beans for a 20-minute version). Serve over white or brown rice. Add smoked turkey sausage or kielbasa if budget allows — a small amount goes a long way in this flavour-packed dish.

20. Pasta e Fagioli (“Pasta and Beans”) (~$1.40/serving)

This rustic Italian soup is a masterclass in budget cooking. Sauté onion, garlic, and celery in olive oil. Add a can of white beans (partially mashed), canned tomatoes, 4 cups of broth, and 1 cup of small pasta (ditalini, elbow, or broken spaghetti). Season with rosemary, thyme, salt, and pepper. Simmer until pasta is tender. This thick, hearty soup is the Italian answer to cold Canadian winters — warming, satisfying, and very cheap.