Cheap Vegan Salad Recipes for Quick, Healthy Meals

Salads are the unsung heroes of the vegan kitchen—fresh, fast, and incredibly budget-friendly. If you’re looking to keep your meals healthy without breaking the bank, cheap vegan salad recipes are the perfect solution.

Whether you’re a student, a busy parent, or anyone trying to stretch their grocery dollars, these vibrant, nutrient-packed salads will satisfy your hunger and your wallet. With just a few simple ingredients and minimal prep time, you can whip up hearty, flavorful bowls that are anything but boring.

In this post, I’ll share several of my favorite cheap vegan salad recipes, each crafted to be delicious, filling, and easy on the budget. You’ll find creative ways to use pantry staples and seasonal produce, plus tips on how to customize each salad with what you already have on hand.

Get ready to discover salads so good, you’ll want to make them all week long!

Why You’ll Love This Recipe

• Affordable Ingredients: These salads use common, low-cost veggies, beans, and grains, making them perfect for anyone on a budget.
• Quick & Easy: Most of the recipes take less than 20 minutes to prepare—ideal for busy weeknights or meal prep.
• Nutritious & Filling: Packed with fiber, vitamins, and plant-based proteins, these salads keep you full and fueled.
• Highly Customizable: Swap out ingredients based on what’s in your fridge or what’s on sale at the store.
• Great for Meal Prep: Many of these salads store well for several days, making lunch and dinner a breeze.
• Delicious Flavors: Each salad is bursting with fresh, bold flavors you’ll crave again and again.

Ingredients

Below is a table of ingredients for three cheap vegan salads: Chickpea Veggie Salad, Creamy Cabbage Slaw, and Warm Quinoa & Lentil Salad. All ingredients are budget-friendly and easy to find at any grocery store.

Equipment

• Large Mixing Bowls – For tossing and serving your salads.
• Chef’s Knife – To chop vegetables efficiently and safely.
• Cutting Board – For preparing all your ingredients.
• Box Grater – Essential for shredding carrots and cabbage.
• Can Opener – For opening canned beans or chickpeas.
• Small Saucepan – For cooking quinoa or lentils.
• Measuring Cups & Spoons – To ensure accurate ingredient portions.
• Salad Tongs or Spoons – For easy mixing and serving.

Instructions

Chickpea Veggie Salad

1. Drain and rinse the chickpeas thoroughly under cold water.
2. Prep the veggies: Dice the cucumber, tomatoes, red onion, and grate the carrot.
3. Combine in a bowl: Add chickpeas, veggies, and chopped parsley to a large mixing bowl.
4. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
5. Toss everything together until evenly coated. Taste and adjust seasoning if needed.
6. Serve immediately or chill in the fridge for up to 3 days.

Creamy Cabbage Slaw

1. Shred the cabbage and carrots using a box grater or sharp knife.
2. Slice the onion thinly and add to a large bowl with the shredded veggies.
3. Prepare the dressing: In a small bowl, whisk vegan mayo, lemon juice, salt, and pepper until smooth.
4. Toss the dressing with the cabbage mixture until evenly coated.
5. Add optional extras like fresh dill or a grated apple for a sweet crunch.
6. Chill for 10-15 minutes before serving for best flavor.

Warm Quinoa & Lentil Salad

1. Cook the quinoa according to package instructions. Fluff and set aside.
2. Warm the lentils in a saucepan with a splash of water if using pre-cooked lentils.
3. Chop parsley and any additional veggies or greens (like spinach or tomatoes).
4. Mix quinoa, lentils, and veggies in a large bowl. Drizzle with olive oil and lemon juice, season with salt and pepper.
5. Toss until well combined. Serve warm or at room temperature.

Tip: Make a double batch of any salad and you’ll have healthy lunches for days. These salads are perfect for meal prep!

Tips & Variations

• Use What’s Cheap & In Season: Swap in seasonal vegetables for the best flavor and price. Try radishes, kale, or sweet corn in summer; roasted root veggies in winter.
• Bulk Up with Grains: Add cooked rice, barley, or bulgur to any salad for extra heartiness.
• Beans for Protein: Canned beans like black beans, pinto beans, or kidney beans are affordable and add protein to any salad.
• Dressings Matter: Homemade dressings from olive oil, vinegar, lemon, or tahini are much cheaper than store-bought and taste fresher.
• Customize Flavor: Add spices like cumin, smoked paprika, or fresh herbs to change up the taste each time.
• Meal Prep Friendly: Most of these salads stay fresh for 2-4 days in the fridge, making them ideal for lunches or quick dinners.
• Zero Waste: Use leftover veggies, grains, or legumes from other meals to reduce food waste and save money.

“Salads don’t have to be bland or expensive—get creative with what you have and enjoy a fresh meal every day!”

Nutrition Facts

Here are approximate nutrition facts per serving for each salad (based on 4 servings per recipe):

Note: Actual nutrition will vary based on specific brands and ingredients used.

Serving Suggestions

• As a Main Course: Serve these salads with a side of crusty whole grain bread or toasted pita for a filling, complete meal.
• Potluck Favorite: Double the recipe and bring to parties, picnics, or potlucks. They’re always a hit and travel well!
• Lunchbox Ready: Pack individual portions into containers for grab-and-go lunches all week.
• Topped with Seeds: Sprinkle with sunflower or pumpkin seeds for extra crunch and nutrition.
• Pair with Soup: Enjoy alongside a warm soup, like our Lectin Free Soup Recipes for a cozy, balanced dinner.
• With Roasted Veggies: Add a scoop of Harvest Hash for extra flavor and color.

Cheap Vegan Salad Recipes: The Listicle

Simple Chickpea Veggie Salad

This protein-packed salad is a classic for good reason. With canned chickpeas, crisp veggies, and a zesty lemon-olive oil dressing, it’s filling, fresh, and ready in minutes.

Perfect as a main or a hearty side. Add chopped bell pepper or a handful of olives for variety.

Creamy Cabbage Slaw

An affordable twist on coleslaw that’s vegan and customizable. Shredded cabbage and carrots get tossed with a light vegan mayo dressing—try adding apple or fresh dill for extra flavor.

Serve as a side or pile onto sandwiches and wraps.

Warm Quinoa & Lentil Salad

This salad is a meal in itself, loaded with plant-based protein from lentils and quinoa. Mix in greens or any leftover roasted veggies for a warm, comforting bowl—great for batch cooking and meal prep.

Southwest Black Bean Salad

• 1 can black beans, drained and rinsed
• 1 cup frozen corn (thawed)
• 1 bell pepper, diced
• 1/4 cup chopped cilantro
• Juice of 1 lime
• 1 tbsp olive oil
• Salt & pepper to taste

1. Combine all ingredients in a large bowl.
2. Toss well and adjust seasoning to taste.
3. Serve chilled or at room temperature.

Carrot & Raisin Salad

• 3 large carrots, shredded
• 1/3 cup raisins
• 2 tbsp sunflower seeds (optional)
• 2 tbsp lemon juice
• 1 tbsp olive oil
• Pinch of salt

1. Mix carrots, raisins, and seeds in a bowl.
2. Drizzle with lemon juice and olive oil; toss to coat.
3. Chill before serving for best flavor.

Rice & Bean Salad

• 2 cups cooked brown rice
• 1 can kidney beans, rinsed
• 1/2 cup diced tomatoes
• 1/4 cup chopped scallions
• 2 tbsp olive oil
• 2 tbsp apple cider vinegar
• Salt, pepper, and cumin to taste

1. Combine all ingredients in a bowl.
2. Season with apple cider vinegar, olive oil, and spices.
3. Mix well and let sit for flavors to meld.

Classic Greek-Inspired Salad (Vegan)

• 2 cups chopped romaine or iceberg lettuce
• 1/2 cup diced cucumber
• 1/2 cup cherry tomatoes, halved
• 1/4 cup sliced red onion
• 1/4 cup pitted olives
• 2 tbsp olive oil
• 2 tbsp red wine vinegar
• Oregano, salt, and pepper to taste

1. Assemble all veggies in a salad bowl.
2. Drizzle with olive oil and vinegar; toss with oregano and salt.
3. Serve immediately or refrigerate.

Crunchy Asian Ramen Salad

• 1/2 head green cabbage, shredded
• 1 package ramen noodles, broken (discard flavor packet)
• 1 large carrot, shredded
• 2 scallions, sliced
• 2 tbsp soy sauce
• 2 tbsp rice vinegar
• 1 tbsp sesame oil

1. Toss cabbage, broken ramen, carrot, and scallions in a bowl.
2. Mix soy sauce, rice vinegar, and sesame oil for dressing.
3. Pour dressing over salad and toss well. Serve immediately for extra crunch!

Summer Tomato & White Bean Salad

• 1 can white beans (cannellini or navy), drained and rinsed
• 2 large ripe tomatoes, diced
• 1/4 cup chopped fresh basil or parsley
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper to taste

1. Mix beans, tomatoes, and herbs in a bowl.
2. Add olive oil, lemon juice, salt, and pepper. Toss to coat.
3. Enjoy as a light summer meal or side.

Kale & Apple Salad

• 1 bunch kale, stems removed and leaves chopped
• 1 apple, thinly sliced
• 2 tbsp sunflower or pumpkin seeds
• 2 tbsp lemon juice
• 1 tbsp olive oil
• Pinch salt

1. Massage kale with lemon juice, olive oil, and salt for 1-2 minutes.
2. Add apple slices and seeds, toss well.
3. Serve immediately or chill.

Conclusion

Eating well on a budget doesn’t mean sacrificing flavor or nutrition. These cheap vegan salad recipes showcase just how easy it is to make meals that are both satisfying and wallet-friendly.

By focusing on wholesome pantry staples, fresh produce, and flexible dressings, you can create endless combinations that never get old.

Whether you’re looking for a quick lunch, a hearty dinner, or a crowd-pleasing potluck dish, these salads have you covered. For more delicious vegan inspiration, check out our recipes for Harvest Hash, Lemon Ricotta Pasta With Arugula, or explore our Low Fodmap Appetizer Recipes for even more creative ideas.

Remember, the key to great salads is to experiment and have fun—mix and match ingredients, play with flavors, and don’t be afraid to get creative with what you have. Happy cooking!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Budget-Friendly Chickpea Veggie Salad”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A quick, hearty vegan salad using affordable pantry staples and fresh veggies. Perfect for lunch or as a side dish.”, “prepTime”: “PT15M”, “cookTime”: “PT0M”, “totalTime”: “PT15M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 can (15 oz) chickpeas, drained and rinsed”, “1 medium cucumber, diced”, “1 cup cherry tomatoes, halved”, “1/2 small red onion, diced”, “1/4 cup chopped fresh parsley”, “2 tablespoons olive oil”, “1 tablespoon lemon juice”, “1/2 teaspoon salt”, “1/4 teaspoon black pepper”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “In a large bowl, combine chickpeas, cucumber, tomatoes, onion, and parsley.”}, {“@type”: “HowToStep”, “text”: “In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.”}, {“@type”: “HowToStep”, “text”: “Pour the dressing over the salad and toss to combine.”}, {“@type”: “HowToStep”, “text”: “Serve immediately or refrigerate for later.”}], “nutrition”: {“calories”: “210 kcal”, “proteinContent”: “6 g”, “fatContent”: “8 g”, “carbohydrateContent”: “28 g”}}