Broke but Healthy: Cheap Healthy Meals for Family That Don’t Sacrifice Nutrition

Think king for cheap healthy meals for the family that actually taste good? Well, you're in the right kitchen.

Whether you’re stretching a tight budget, managing picky eaters, or just refusing to eat another bland salad-for-one, these meals are proof that eating healthy doesn't have to be expensive or boring. 

We’re talking flavour-packed dinners made from affordable pantry staples, easy steps, and ingredients you can actually pronounce.

Oh, and for the perfect dinner pairing? We're pouring up glasses of Oatbedient's creamy oat milk, because dinner deserves more that water, and your body deserves more than sugar.

So here are our favourite dinners that are:

Cheap (but filling)

Healthy (without feeling like rabbit food)

Family-friendly (even tht toddler will ask for seconds)

Recipe 1: Chicken Enchilada Rice Bake

Big Flavour. Big Portions. Budget Approved.

When we say “cheap healthy meals for family,” this cheesy rice bake is top-tier. It’s filling, it’s zesty, and it stretches one rotisserie chicken into four generous servings.

Ingredients:

2 tablespoons extra-virgin olive oil

1 small onion, chopped

2 cloves garlic, chopped

1 tablespoon taco or fajita seasoning

1 (14.5-ounce) can chopped tomatoes with green chiles

1 cup long-grain white rice

3 cups water

2 cups shredded rotisserie chicken (skin removed)

2 cups shredded Mexican cheese blend (about 8 ounces)

1/2 cup fresh cilantro, roughly chopped, plus more for topping

Kosher salt, to taste

6 corn tortillas, cut into quarters

Sour cream and pickled jalapeno peppers, for topping

Instructions:

1. Preheat broiler.
   

2. In an ovenproof skillet, heat olive oil over medium-high heat.
   

3. Add chopped onion and cook until soft (about 2 mins).
   

4. Add garlic and taco seasoning. Stir for 1 min.
   

5. Pour in tomatoes, rice, and 3 cups water. Bring to a boil.
   

6. Lower heat to medium-low. Cover and simmer for 20 minutes.
   

7. Stir in chicken, 1 cup cheese, cilantro, and salt.
   

8. Layer tortillas over top, sprinkle with remaining cheese.
   

9. Broil for 2–3 mins until bubbly.
   

10. Serve with sour cream, jalapeños, and more cilantro.
    
    

Health Boost: Each serving offers ~24g protein, lycopene for tomatoes (great for heart health, and calcium from cheese. According to WebMD, lycopene is linked to lower inflammation and cancer risk.

Budget Win: One $7 rotisserie chicken becomes dinner for four. Pantry rice, canned tomatoes, and tortillas round it out.

Recipe 2: One-Pot Creamy Tomato Spaghetti

Comfort food that’s cheap, healthy, and doesn’t require a dishwasher.

This creamy spaghetti uses no cream and only one pan. It’s fast, affordable, and hits that kid-approved zone between tomatoey and cheesy.

Ingredients:

12 oz whole-wheat spaghetti, broken in half

3 tablespoons extra-virgin olive oil

1 tablespoon tomato paste

4 cloves garlic, thinly sliced

2 medium tomatoes, chopped

Handful of fresh basil (plus more to top)

Pinch of red pepper flakes

1 tsp kosher salt

5 cups water

1/2 cup grated Parmesan

2 oz low-fat cream cheese, chopped

Instructions:

1. Add all ingredients (except cheese) to a deep skillet.
   

2. Bring to a boil over medium-high heat.
   

3. Stir frequently until pasta is al dente and sauce is thick (~8 mins).
   

4. Stir in Parmesan and cream cheese until melted.
   

5. Top with extra basil and serve hot.
   
   

Health Boost: Whole wheat pasta means fibre. Tomatoes = vitamins C and antioxidants. Olive oil adds heart-healthy fats. According to Healthline, it can lower LDL cholesterol and protect against heart disease.

Budget Win: This meal serves 4 for less than $2.50 a plate. Bonus: fewer dishes, faster cleanup.

 

Recipe 3: Spinach & Egg Sandwiches

Breakfast-for-dinner that’s fast, cheap, and veggie-packed.

This one’s our go-to “it’s 6:30pm and I forgot to defrost anything” meal. Eggs, spinach, English muffins, tomatoes, cheese. Done.

Ingredients:

4 plum tomatoes, halved

Salt and pepper

4 English muffins, split

2.5 tbsp olive oil

1 shallot or 1/4 red onion, sliced

1/4 lb Canadian bacon, sliced

8 cups baby spinach

4 large eggs

1/3 cup shredded sharp cheddar cheese

Instructions:

1. Preheat broiler. Place tomatoes cut-side up, season with salt and pepper, and broil 2 mins.
   

2. Brush muffins with 1 tbsp oil. Toast under broiler.
   

3. In a pan, heat 1 tbsp oil. Sauté shallot 2 mins. Add bacon, cook for 3 mins.
   

4. Stir in spinach and cook until wilted. Season.
   

5. Wipe pan, fry eggs in remaining oil.
   

6. Top tomatoes with cheese, broil 2 more mins.
   

7. Assemble: muffin + spinach mix + egg. Serve with a cheesy tomato on the side.
   
   

Health Boost: Spinach is loaded with iron, vitamin A, and fibre. Eggs give high-quality protein. According to WebMD, spinach supports blood pressure, vision, and immune health.

Budget Win: One of the cheapest protein-rich meals around under $2 per sandwich.

Bonus: Banana Oat Milk Shake (No Blender, No Fuss)

A post-dinner treat that’s naturally sweet, super filling, and easy enough for a 7-year-old to make.

Ingredients:

1 ripe banana

1 tsp peanut butter (optional)

1 pack 250ml chilled Oatbedient Oat M!lk Barista

Ice

 Instructions:

1. Mash banana in a glass.
   

2. Stir in peanut butter (if using).
   

3. Pour over oat milk. Stir vigorously.
   

4. Add ice and enjoy.
   
   

Health Boost: Beta-glucan from oats helps with digestion and keeps you full. According to Healthline, it also helps lower cholesterol.

 

Why We Serve Oatbedient Oat Milk With Dinner (Not Just Breakfast)

Here's the truth: oat milk isn't just for coffee or cereal. A cold glass of Oatbedient on the side of dinner? Game changer.

Beta-glucan fibre for heart health and digestion

Clean label - no fillers, junk, or fake creaminess

Delicious with spicy, savoury, or creamy dishes

Loved by kids AND adults

Want to learn more? Read 10 Things You May Not Know About Oat Milk Benefits.

Need a refill? Browse our Oat Milk Collection

And if you're wondering why it's a household staple... Here's why we're proud to be called the best oat milk brand in Singapore.

Conclusion: Real Families. Real Budgets. Real Nutrition.

You don’t need truffle oil, organic bison meat, or $12 smoothie powders to feed your family well.

These cheap healthy meals for families are practical, tasty, and nutrient-rich without breaking the bank. From the cheesy enchilada bake to pasta done in one pan, and egg sandwiches your kids will actually finish, we've shown you how simple dinner can be.

And with oat milk by your side? You’ve just levelled up your family’s nutrition.

So the next time you feel stuck between "healthy" and affordable," remember: You're not broke. You're brilliant.

Stock up your fridhe with Oatbedient today! Order your oat milk favs now, because your meals (and your heart) deserve better.

Want more family meal ideas, grocery hacks, or oat milk recipes? Just say the word, we’ve got more where this came from.