Feeding a family can be expensive, and feeding a gluten-free family can add another layer to the grocery budget. Gluten-free alternatives often come with a higher price tag, so finding simple ways to make meals stretch further can make a real difference.
As our family has grown over the last 8 years and our dietary requirements changed with the celiac diagnosis - I’ve tried different ways to keep our grocery costs down while still feeding the family. These are my tried and true methods:
STRETCH YOUR PROTEIN
Meat is one of the most expensive elements of a meal and finding ways to make it stretch is an important way to cut down on the grocery budget.
Beef mince is a weekly staple in our house. It’s easy to eat, requires no cutting and is generally kid approved. It also tends to be a more affordable meat option.
One way I stretch it further is by adding lentils. They provide fibre, iron, folate, potassium and carbs while still contributing protein to the meal. My kids don’t notice the “hidden” lentils, and they allow me to bulk out the mince without needing too buy more meat.
Lentils can also be used as a substitute for beef mince when needed. For convenience we choose to keep cans of lentils stocked in the pantry.
In addition to beef mince, a couple of other cheaper meat options I use are chicken breast and stew meat. When preparing these or getting them from the butcher, I ensure they are cut into smaller, child-sized pieces. This gives the perception of more meat because there are more individual pieces and mouthfuls, while the overall weight of meat stays the same.
FLAVOURS & RECIPE BASES
To help make our budget stretch further, I buy seasonings, sauces and recipe bases when they are on special. During the specials, I will intentionally stock up on a few that we regularly use.
Yes, creating your own spice mixes and sauce can sometimes be more cost-effective, but it isn’t always realistic for us. I don’t usually have the energy or capacity to make everything from scratch due to fatigue caused by chronic illness.
Budgeting also means being mindful of our food waste and making an effort to use what we already have.
One simple trick I use is adding a little water to jars of sauces or marinades once they’re nearly empty. Give the jar a little shake, and then you can get those last bits of sauces out rather than throwing them away
I also intentionally make some meals “wetter” with extra sauce. This way the sauce doesn’t just flavour the meat but it can also flavour the rest of the meal. For example, with butter chicken I’ll use plenty of sauce so that it also flavours the rice we’re serving it with.
It’s a small thing, but those little savings add up.
SIMPLIFY & SHOP SMARTER
One of the biggest ways I save money is by making sure I know what we already have before I go shopping (either online or in-store).
I always start by taking inventory of our pantry, freezer and fridge. This helps me see what we have run out of, what we are running low on and what what we actually need to restock. From there, I meal plan for the week. I try to choose simple meals with simple ingredients that overlap rather than recipes that require me to buy lots of speciality ingredients that I’ll only use once. I then make a shopping list, prioritising the things we need to restock. I also keep a list of items that aren’t essential right now but that I’ll keep an eye our for it they go on special.
When I’m shopping I compare the unit price rather than just looking at the ticket price. A larger packet isn’t automatically cheaper, so checking the cost per 100g, kilo or litre can help find the better value option.
Another thing worth trying is store-brand products. They are often cheaper than name-brand alternatives, and you may find that you actually like them just as much.
For a gluten-free family, it is also worth checking the ingredients and gluten-free labelling rather than assuming a cheaper alternative it suitable. Not every naturally gluten-free product is necessarily safe fr everyone who needs to avoid gluten, particularly where cross-contamination is concerned. I always do my due diligence by regularly checking the ingredient labels for any allergen changes.
USE CARBS TO BULK MEALS
Rice, potatoes and gluten-free pasta can be useful budget-friendly ways to bulk out a meal.
Adding a little extra carbs means you can feed larger eaters while keeping the portion of the more expensive part of the meal — such as the meat — relatively consistent.
For example, instead of increasing the amount of chicken or beef to make a meal larger, you could increase the amount of rice, potatoes or gluten-free pasta served alongside it.
This can be particularly helpful when you're feeding a family with different appetites.
SMALL CHANGES CAN ADD UP
You don’t have to completely overhaul the way you shop or cook to save money.
Stretching your mince with lentil, using up the last of a sauce, choosing meals based on what you already have, comparing unit prices and using affordable carbs to bulk out meals are all relatively small changes.
And when you’re feeding a gluten-free family, saving a little here and there can make a meaningful difference to the overall grocery bill.
For more ways to reduce waste check out my “Utilise your freezer” blog post.
