Like many people trying to cut down on grocery bills, I’ve always looked for ways to make my meals more affordable without sacrificing taste or nutrition. So I decided to take on a simple but eye-opening challenge: cook with mostly canned food for an entire month. No takeout, no expensive ingredients — just pantry staples and creativity.
Here’s what I learned, what worked, and how you can use canned foods to save money while still enjoying tasty, balanced meals.
Why Canned Food?
Canned goods are budget-friendly, long-lasting, and surprisingly versatile. A can of beans costs a fraction of fresh meat. Tinned tomatoes can turn into soups, sauces, and stews. And vegetables like corn, peas, and carrots come pre-cooked, saving both time and money. Best of all, canned food doesn’t go bad quickly, so there’s very little waste.
What I Cooked
At first, I wasn’t sure how far I could go with limited ingredients. But by mixing canned foods with simple pantry items like rice, pasta, oats, and a few spices, I managed to keep things interesting.
Some of my go-to meals included:
- Chickpea and tomato curry made with canned chickpeas, coconut milk, and chopped tomatoes
- Tuna and sweetcorn pasta salad with mayo, herbs, and elbow macaroni
- Lentil soup using canned lentils, diced tomatoes, and stock cubes
- Vegetarian chilli with mixed beans, corn, and canned tomatoes
- Overnight oats made with tinned fruit and oats soaked in plant milk
I also experimented with canned mushrooms in stir-fries, baked beans on toast (a classic), and even made a surprisingly good spaghetti puttanesca with canned olives, tomatoes, and anchovies.
How Much Money I Saved
By the end of the month, I had spent about 40% less than usual on groceries. Since most canned items cost between R10–R25 and I avoided buying fresh meat, dairy, or pre-packaged meals, the savings added up quickly. I also cooked in bulk and stored leftovers, which reduced my food waste and made meal planning easier.
What Surprised Me
The biggest surprise was how satisfying and flavourful the meals turned out. Canned food has a bad reputation for being bland, but with a few spices, garlic, lemon juice, or hot sauce, I could easily elevate each dish. Texture was a small challenge — some canned vegetables are softer than fresh ones — but for soups, curries, and stews, that wasn’t an issue.
Lessons I Learned
- Keep it simple: You don’t need complicated recipes to eat well.
- Add fresh elements when you can: Even a handful of fresh herbs or chopped onion can transform a dish.
- Stock up during sales: Buying canned goods in bulk when they’re discounted saves even more money.
- Read the labels: Look for options with less salt or sugar where possible.
Would I Do It Again?
Absolutely. While I don’t plan to cook exclusively from cans forever, I now keep a well-stocked pantry and use canned foods in my weekly rotation. They’re convenient, cost-effective, and perfect for quick dinners on busy nights.
If you’re trying to save money or simplify your meals, cooking with canned food is a surprisingly smart place to start. Give it a try — your wallet and weeknight routine might just thank you.
