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Here are 5 Italian-Inspired Vegan Meals that are delicious AND budget-friendly! These meals are perfect for a weeknight dinner or lunch, if made in advance.
Today we’re at it again with another budget-friendly recipe series! Last time we tackled Mexican, but this time we’re taking the Italian route.
Like my last “5 Meals Under $5” series, I went to the grocery store with a $25 budget to create all of these recipes. I went to ALDI and Trader Joe’s this time, and here’s what I got:
All of these groceries came to $24.75, so I was right on budget! However, I will say that the most expensive meal only costs $2.68, so technically we can say you’re getting 5 Italian-Inspired Vegan meals for under $3 each 🙂
Be sure to check out my YouTube video (embedded at the end of this post) for more details + instructions, but for now let’s get to cooking!
Recipe 1: Pasta with Veggies and Marinara
Total Cost per Serving: $0.74
Pasta with Veggies and Marinara
- Yield: 2 people 1x
Ingredients
Scale
- 2 servings Pasta of Choice (I used Whole Wheat Spaghetti)
- 3 cloves Garlic, minced
- 1 Large Zucchini, thinly sliced (about 1 1/2 cups)
- 2 cup Eggplant, diced into 1/2” cubes
- 1/2 cup Cannellini Beans, rinsed and drained
- 1 cup Marinara Sauce (or more to taste)
- 1/2 tsp Italian Seasoning (optional, if your Sauce is not flavored)
- Nutritional Yeast, to sprinkle on top
Instructions
- Rinse and slice all veggies. Bring a salted pot of water to a boil and cook your pasta according to package instructions.
- Add a splash of water or vegetable broth to a large pan and add in the Garlic, Zucchini, and Eggplant. Cover and let steam for 5-10 minutes, until tender.
- Add the Cannellini Beans, Marinara Sauce, and optional Italian Seasoning to the pan and stir until everything is heated and well-combined.
- Drain your Pasta, then add it to the sauté pan and mix it into the sauce (tongs work best for this).
- Divide the Pasta and Veggies evenly into two bowls, then top with Nutritional Yeast.
Notes
Cannellini Beans may be substituted for any other bean of choice.
Recipe 2: Spaghetti Alfredo
Total Cost per Serving: $1.27
Spaghetti Alfredo
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 3 people 1x
Ingredients
Scale
- 3 servings Pasta of Choice (I used Whole Wheat Spaghetti)
- 1 Large Zucchini
- 1 cup Unsweetened Soy Milk
- 1/4 19 oz. block Organic Firm Tofu
- 2 tbsp Nutritional Yeast
- Juice of 1/2 a Lemon
- 1 cup Baby Bella Mushrooms thinly sliced
- 3 cloves Garlic, minced
- Salt and Black Pepper, to taste
Instructions
- Peel the Zucchini and chop it into thin slices. Add it to a small pot or pan with a splash of water and cover. Let cook over medium heat until translucent and soft, about 5-10 minutes.
- Bring a large pot of salted water to a boil, and cook your Pasta according to the package instructions.
- In a blender, combine the cooked Zucchini, Soy Milk, Tofu, Lemon Juice, Nutritional Yeast, and generous amounts of Salt and Pepper. Blend until thick and creamy, then set aside.
- In a large pan, add a splash of water or vegetable broth and bring to medium heat. Add the minced garlic and sliced mushrooms to the pan and sauté for about 5-7 minutes, until the mushrooms have released all of their liquid.
- Pour the Alfredo Sauce into the pan and bring it up to heat, then add in your (drained) pasta. Stir well until evenly incorporated into the sauce, then serve.
- Top with additional Pepper and Nutritional Yeast, if desired.
Notes
Soy Milk may be substituted for any other plant milk of choice
Recipe 3: Gnocchi with Pink Sauce
Total Cost per Serving: $0.75
Gnocchi with Pink Sauce
- Prep Time: 20 minutes
- Cook Time: 60 minutes
- Total Time: 80 minutes
- Yield: 4 people 1x
Ingredients
Scale
- 4 Small Gold Potatoes
- 1 1/2+ cup All Purpose Flour
- 1/2 tsp Salt
- 1 cup Marinara Sauce
- 2/3 cup Unsweetened Soy Milk
- 3 cloves Garlic, minced
- 1 cup Frozen Peas
- Nutritional Yeast, to sprinkle on top
Instructions
- Place your potatoes on a lined baking sheet (do not rinse), and bake at 400F for 30-40 minutes, until tender.
- Once cool enough to touch, scoop the insides of the potatoes into a large bowl and discard the skins. Mash the potatoes with a fork, until no large clumps remain.
- Add in 1/2 cup of Flour and 1/2 tsp of Salt to the bowl and stir well. Continue to add flour to the potato mixture until a smooth and slightly damp dough forms (this will vary based on your potatoes, but you will probably add more than you expect).
- Let the dough rest for 10 minutes, then roll it out into thin logs about 1″ wide. Slice each log into 1/2″ pieces to form your gnocchi (Note: if you have too much gnocchi, store the “raw” dough pieces in the freezer at this point for later use)
- Bring a pot of salted water to a boil, and add the Gnocchi to a pot; they have finished cooking once they rise to the top of the boiling water. I find it easiest to use a slotted spoon to remove the gnocchi for this step, as they will not all cook at the same rate.
- Add a splash of water to a large pan over medium heat. Add in the minced garlic and peas and cook until the garlic is fragrant, about 2-3 minutes.
- Add in the Marinara Sauce and Soy Milk, stirring to combine. Once this mixture is heated, add the cooked Gnocchi to the pan and mix well.
- Place your Gnocchi and Pink Sauce into serving bowls, then top with Nutritional Yeast.
Notes
I have not tested this recipe with any other flours, and therefore cannot recommend any substitutions
Soy Milk may be substituted for any other plant milk of choice
Recipe 4: Eggplant Lasagna
Total Cost per Serving: $2.68
Gluten Free Eggplant Lasagna
- Prep Time: 15 minutes
- Cook Time: 80 minutes
- Total Time: 95 minutes
- Yield: 1 Serving 1x
Ingredients
Scale
- 1/2 Large Eggplant, cut into thin slices
- 1 Large Zucchini, cut into bite sizes pieces
- 1/3 cup Frozen Peas, thawed
- 1/3 cup Cannellini Beans, rinsed and drained
- 3/4 cup Marinara Sauce
- 1/3–1/2 of the Tofu Ricotta Recipe, see below
For the Tofu Ricotta:
- 3/4 19 oz. block Organic Firm Tofu
- 2 tbsp Nutritional Yeast
- 1 tsp Italian Seasoning
- 3–4 cloves Garlic
- Juice of 1/2 Lemon
- 1/2 tsp Salt
- Black Pepper, to taste
Instructions
- Preheat oven to 375F.
- Thinly slice the Eggplant lengthwise and chop the Zucchini. Place on a lined baking tray and cook for 20 minutes at 375F. Keep the oven at 375F to cook the lasagna.
- In the meantime, prepare the Tofu Ricotta. Add all of the Ingredients into a blender or Food Processor and combine until thick and creamy.
- Once the Eggplant and Zucchini have cooked, prepare the lasagna. In a small oven-safe glass dish, layer the Eggplant (the “pasta”) with the Marinara Sauce, Ricotta, Zucchini, Beans, and Peas. Top the lasagna off with one last layer of Eggplant, plus a thick layer of Marinara Sauce and the Ricotta. Add a sprinkle of Italian Seasoning, if desired
- Bake at 375F for 30 minutes covered, then 20 minutes uncovered. Serve and Enjoy.
Notes
Cannellini Beans may be substituted with any other bean of choice.
Recipe 5: Dairy-Free Ricotta & Veggie Pizza
Total Cost per Serving: $2.41
Dairy Free Ricotta & Veggie Pizza
- Prep Time: 70 minutes
- Cook Time: 15 minutes
- Total Time: 85 minutes
- Yield: 0 servings 1x
Ingredients
Scale
- 1 1/4 tsp Active Dry Yeast
- 2 tsp Coconut Sugar (or other dry sugar of choice)
- 1/2 cup Warm Water
- 1 1/2 cup All Purpose Flour, Divided
- 1/2 tsp Salt
- 2/3 cup Marinara Sauce
- 1/2 Medium Zucchini, thinly sliced
- 1 cup Eggplant, diced into 1/2” cubes
- 1/2 cup Baby Bella Mushrooms, sliced
- 1 tbsp Nutritional Yeast
- 1/2 of Tofu Ricotta recipe, see below
For the Tofu Ricotta:
- 3/4 19 oz. block Organic Firm Tofu
- 2 tbsp Nutritional Yeast
- 1 tsp Italian Seasoning
- 3–4 cloves Garlic
- Juice of 1/2 Lemon
- Salt and Black Pepper, to taste
Instructions
- First, prepare the pizza dough. In a large non-metal bowl, combine the Yeast, Warm Water, and Coconut Sugar. Stir gently, then let sit for 5-7 minutes, or until the yeast blooms and there is a layer of “foam” on the top of the liquid.
- While you are waiting, combine 1 cup of Flour with 1/2 tsp of Salt in a separate bowl and set aside.
- Once the yeast is ready, add in the remaining 1/2 cup of Flour (the flour you did NOT mix with the salt) to the bowl and stir well. Then, add the Flour and Salt mixture to the bowl in small increments.
- Eventually, you will need to transfer the dough to a counter and knead with your hands. Knead for 5-7 minutes, or until the dough is soft, but not sticky. Add any additional flour in 1 tbsp increments, if needed.
- Rinse out the large bowl, and return the kneaded dough to it. Cover and let sit in a warm place for 45 – 60 minutes.
- In the meantime, prepare the Tofu Ricotta. Add all ingredients to a blender or food processor and combine until thick and creamy. Set Aside.
- Add a splash of water or veggie broth to a medium pan over medium heat, then add the Zucchini and Eggplant, cooking until translucent. Set Aside. (Note: this step is optional, but will ensure that the Eggplant and Zucchini are thoroughly cooked)
- Preheat the oven to 425F.
- Once your dough has risen, place it on a flour-dusted surface, and roll it into your desired pizza shape. Place onto a pizza stone or baking tray lined with either a silicone mat or parchment paper, then top with Marinara Sauce, Mushrooms, Eggplant, Zucchini, Nutritional Yeast, and dollops of the Tofu Ricotta.
- Bake at 425F for 15-18 minutes, until golden and crispy. Serve, and store any leftovers in an airtight container in the fridge for up to 5 days.
Notes
I have not tested this recipe with any other flours besides Whole Wheat Flour, so that is the only substitution I would recommend.
Finally, if you make any of these recipes, be sure to tag me on Instagram @frommybowl + #frommybowl so I can see your delicious AND budget-friendly recreations! 🙂
Thank you SO MUCH for providing some creamy, cheesy options that don’t require cashews!!
You’re welcome, Mary!
Hey! I was wondering if you had a grocery list saved for these meals?
I do not, sorry!
Hey! For how long can I keep the tofu ricotta in the fridge? Made the eggplant lasagna and it was amazing! Always love making your delicious recipes 🙂
It should last for up to one week!
Hi Caitlin! I doubled your eggplant lasagna and made it for my co-worker and I. She was recovering from an injury so I thought it would be nice to make her a meal. She’s not vegan, but she loved it!
That’s so great to hear, Erica! 🙂
Hi Caitlin! What would you recommend using if I needed to substitute the nutritional yeast in the eggplant lasagna recipe? 🙂
There isn’t really a substitute for it – you can leave it out if you’d like, but it will not taste as “cheesy”
Woooooow that tofu ricotta recipe is amazing!!! I added a little bit of water because it was still clumpy. I’m not vegan (yet), can’t give up the cheese, … But goodness this recipe is a good substitute. I would usually use cheese in a lasagna, but I didn’t even miss it. Very satisfying flavors! Another recipe turned vegan, no looking back! 🙂 Thank you and keep up the good work!
★★★★★
Caitlin, this Alfredo sauce is to die for!! Just incredible, bravo!
How long, do you think, it can last in the fridge?
Ni Natasha! I think it would last for 5-7 days 🙂
For the ricotta recipe, is there a specific reason you are using firm tofu? I imagine silken tofu would make a runnier sauce. Let me know if you have any thoughts!
Gabi, Ricotta has a thicker consistency – we don’t want it to be too runny!
Hi Caitlyn, do you you happen to have nutrion facts for these recipes? Thanks.
Hi Amie, No I do not!
Which brand of Marinara did you use as it wasn’t shown in the picture??
I used a oil free one by Whole Foods!
I made the mushroom alfredo last week – I didn’t have the zucchini on hand but still OMG! SO GOOD! I kept wanting more! Had a lovely cheesy flavor plus the soy/soy milk give a great amount of protein. ??IT WAS GREAT?
★★★★★
So glad you liked it, Madison! 🙂
I just found your blog and YouTube videos. I had kind of started cheating on my vegan diet too much and your recipes will really help me get back on track. These Italian inspired ones are great! You’re awesome!
★★★★★
You are so welcome Nely!
I have to say, eggplant lasagna and pizza were my FAVORITE Italian dishes! Oh, and I could NEVER get enough of classic ol’ spaghetti! I love these veganized takes! Anyways, could you use whole wheat flour for the pizza dough? I would love to try making it!
Yes you can Cassie!
Hey, Caitlin! Just wanted to say that this recipe for ricotta is amazing! I eat it with everything now! Thank you! Hugs from Serbia!
Thank you so much Ivana – I’m glad you are enjoying it! 🙂
Your recipes look awesome. …..tell me is there a substitute I can use for soy milk?
Yes, you can use any plant based milk! Just make sure it is unsweetened
I’m craving for some alfredo, today I’ve seen it on the tv too. It’s a sign.
Petra xx
https://petrakrajnyak.wixsite.com/90suniverse
Hey ! For your gnocchi recipe you can cook your potatoe in your microwave, if you have one. You put the potatoe in a plactic bag (those we use to store food in the freezer) and two minutes later one potatoe is cooked! You can increase the time in fonction of the number of potatoes you need… but it always takes less time than put it in the oven 😉
Your recipes are awsome as always,
★★★★★
Thank you for the tip! That is definitely a time saver!
Ooh my goodness! I’m so excited by these recipes! I can’t wait to try each one! Thank you Caitlin?
You are so welcome, Kristen!
I truly love u…
★★★★★
aw, thank you Sophie! I appreciate your support 🙂
All of these recipes look really good. How would you suggest making each dish bigger to feed a family of 5 ? Would I just double the recipes? I’m a new vegan.
Hi Krystal, I think you could double the pizza and pasta recipes and you would be all set. The gnocchi recipe already serves about 3-4 people, you could double that or serve it with a side salad. I think you would need to triple the eggplant recipe to have it serve 5 🙂