How to Host a Cozy, Nutritious Friendsgiving for Under $50

You want a fun, low-stress Friendsgiving dinner, but your budget is limited, and you’re weary of beige, heavy holiday cuisine.

Hosting (or contributing) frequently involves choosing between inexpensive and unhealthy options (high carbs, low dairy) or healthy but costly alternatives. But according to Affinity Health, that belief isn’t entirely true — with a bit of planning and creativity, healthy eating can actually be budget-friendly.

We’re proving that you don’t have to compromise. This is the official Healthy Friendsgiving Survival Guide, with five nutritious, adaptable, and utterly delicious meals made with ingredients that cost no more than $50 in total.

These are meals that will make you feel good while also providing you with energy rather than a food coma.

The Budget-to-Health Equation

Although it’s a common misconception, hosting food options are not always forced to choose between “cheap and unhealthy or healthy and expensive.” Planning and wise decision-making can make it possible to offer healthy and reasonably priced options, even though whole foods tend to take longer to prepare and cost more up front than highly processed, calorie-dense junk food.

Focus on great whole foods, affordable sources of fiber and protein, to maximize nutrition while minimizing expenses.

• Root Vegetables (sweet potatoes, carrots)
• Dried Grains (brown rice, farro)
• Legumes (canned beans, lentils)
• In-Season Produce (squash, apples, cabbage).

Swapping the high-cost meat and heavy cream for these foods significantly increases your fiber, vitamin, and protein content while saving money.

The 5 Budget-Smart & Nutritious Recipes

Recipe 1: The Hearty Base (Protein & Fiber Power)

Spicy Black Bean & Sweet Potato Chili

Nutritional Win: High plant protein (beans) and Vitamin A (sweet potato). Extremely filling.

Crowd Appeal: Easily scaled in a slow cooker, with customizable toppings (avocado, yogurt/sour cream), and suitable for vegetarians/vegans.

Cost Saver: Dried beans (if soaked) or cheap canned beans. Spices are the main expense.

Recipe:

Heat the onion and bell pepper until tender, then add the garlic and simmer until fragrant. Cook for another minute, then stir in the diced sweet potatoes, chili powder, cumin, smoked paprika, kosher salt, and pepper.
Bring the chili to a simmer. Mix in the beans, crushed tomatoes, and vegetable broth. Simmer until the chili is slightly thickened and the sweet potatoes are soft.
Finish up and serve. A little splash of apple cider vinegar at the end enhances the flavor considerably. Serve with your preferred toppings.

Recipe 2: The Essential Green (Freshness & Texture)

Crunchy Apple-Walnut Slaw with Lemon-Dijon Vinaigrette

Nutritional Win: High vitamin K and antioxidant content (cabbage, apples). No heavy fats.

Crowd Appeal: A refreshing, acidic reprieve from heavier meals. Adds important texture.

Cost Saver: Cabbage and apples are cheap and durable in November. Dressing consists of pantry staples.

Recipe:

Toast the chopped walnuts in a dry skillet over medium heat for 3–4 minutes, stirring often, until fragrant and just beginning to brown. After taking them off the stove, allow them to cool.

Combine the olive oil, lemon juice, vinegar, Dijon mustard, honey or maple syrup, minced garlic (if using), salt, pepper, and olive oil in a small bowl or jar with a tight-fitting lid. To thicken the dressing, shake the jar vigorously or whisk until smooth.

Add the mixed greens or shredded cabbage to a large serving bowl. To avoid browning, thinly slice the apples and toss with a little lemon juice if using them right away.

To the bowl with the greens, add the sliced apples, toasted walnuts, cheese, dried cranberries, and optional red onion.

Drizzle the slaw mixture with the lemon-Dijon vinaigrette right before serving. Gently toss to evenly mix all ingredients. For optimal crispness, serve right away.

Recipe 3: The Complex Carb Hero (Satiety & Warmth)

Brown Butter and Sage Roasted Butternut Squash & Farro

Nutritional Win: Farro/squash is a great source of fiber and complex carbohydrates that support slow-release energy.

Crowd Appeal: It’s easy to make and has a wonderful scent of brown butter and sage.

Cost Saver: Butternut squash is inexpensive and satisfying. Farro/rice is cheaper than pasta/bread.

Recipe:

Set the oven’s temperature to 400°F, or 200°C. On a rimmed baking sheet, toss the cubed butternut squash (and chunks of onion, if desired) with salt, pepper, and olive oil. In a single layer, spread out. Roast until the squash is soft and lightly browned, tossing halfway through, 25 to 30 minutes.

Bring a pot of vegetable broth or salted water to a boil. As directed on the package, add the farro and simmer it for 12 to 25 minutes for quick-cooking farro and 40 minutes for regular farro. After draining, transfer the farro to a sizable serving bowl.

In a small skillet or saucepan, melt the butter over medium heat. Cook for 2 to 3 minutes, swirling the pan frequently, until the butter is light hazelnut brown and smells nutty. Take care not to burn it. Take off the heat right away and add the fresh sage leaves, which will crisp up quickly in the heat that remains.

In the bowl with the cooked farro, add the roasted squash and any optional mix-ins (pecans, cranberries, etc.) that you want. Cover the mixture with the brown butter and crispy sage sauce, then toss to coat evenly. Serve warm, garnished with freshly grated Parmesan cheese or, if preferred, a squeeze of lemon juice.

Recipe 4: The Ultimate Flavor Bomb (Low-Cost Indulgence)

“Everything Bagel” Spiced Hummus with Baked Pita Chips

Nutritional Win: Fiber and good fats from garbanzo beans, or chickpeas.

Crowd Appeal: A simple appetizer that keeps visitors entertained while they wait. Dips are always popular.

Cost Saver: When purchased in large quantities, dried chickpeas are extremely affordable. Spices are the source of flavor (Everything Bagel seasoning).

Recipe:

Set the oven temperature to 400°F, or 200°C. Make 8–10 even triangles out of each pita bread. In a bowl, toss the pita triangles with the Everything Bagel seasoning and olive oil until they are evenly coated. Arrange the pita wedges with seasoning in a single layer on a baking sheet. They should be crispy and lightly golden brown after 5 to 10 minutes in the oven. Watch them carefully so they don’t burn. Before serving, let cool on a wire rack.

In a food processor, combine the drained chickpeas, tahini, lemon juice, olive oil, minced garlic, and 1 tablespoon of Everything Bagel seasoning. Blend until the mixture is creamy and smooth. Periodically, pause to scrape down the bowl’s sides. One tablespoon at a time, add cold water or the reserved chickpea liquid to adjust the consistency to the texture you want. If necessary, add more salt or Everything Bagel seasoning after tasting. Place the hummus in a shallow bowl, top with a generous amount of extra Everything Bagel seasoning, and drizzle with a little more olive oil.

Enjoy the freshly baked pita chips with the hummus!

Recipe 5: The Sweet Ending (Natural Sugars)

5-Ingredient Cinnamon Apple Crumble (No Refined Sugar Option)

Nutritional Win: Uses high-fiber natural sugars from apples and oats.

Crowd Appeal: Everyone’s favorite traditional warm, comforting dessert. Option to use honey or maple syrup to sweeten with little added sugar.

Cost Saver: Apples are seasonal and inexpensive. The base is made with inexpensive staples like butter, flour, and oats.

Recipe:

Grease an 8 x 8-inch baking dish and preheat the oven to 350°F (175°C). In the baking dish, arrange the chopped apples. Coat the apples evenly by tossing them with half of the cinnamon (½ tsp) and ¼ cup of the sugar. Combine the flour, remaining ½ cup sugar, and ½ tsp cinnamon in a different medium bowl. Add the cubed, cold butter.

Rub the butter into the flour mixture with your fingertips, a pastry blender, or two knives until the mixture resembles small, pea-sized crumbles or coarse breadcrumbs.

 Evenly distribute the crumble topping on top of the apples in the baking dish. Bake for 35 to 45 minutes, or until the apple filling is soft and bubbling and the topping is golden brown.

Before serving, allow the crumble to cool slightly. It tastes great warm, either by itself or with a dollop of vanilla custard or ice cream.

Recipe	Key Cost Drivers	Estimated Cost (USD)
1. Spicy Black Bean Chili	Sweet Potatoes (1kg), Black Beans (2 cans or 500g dried), Onion, Capsicum.	$4.59 – $6.56
2. Apple-Walnut Slaw	Cabbage (1 whole), Cooking Apples (1kg), Walnuts (small bag/bulk section), Lemon.	$6.56 – $9.18
3. Butternut Squash & Farro	Butternut Squash (1 medium), Farro/Brown Rice (500g), Sage, Butter (small amount).	$7.21 – $9.83
4. Everything Bagel Hummus	Chickpeas (2 cans or 500g dried), Pita bread (cheap pack).	$3.93 – $5.90
5. Cinnamon Apple Crumble	Cooking Apples (1kg), Oats, Flour, Butter (small amount).	$5.24 – $7.21
Minimum Total Cost		$27.53
Maximum Total Cost		$38.68

Low-Budget Shopping Strategy and Hacks

Shop Bulk

Since non-perishable staples like rice, beans, lentils, grains, and pasta have a long shelf life and can save a lot of money over time, buy them in bulk. To keep bulk goods fresh and avoid spoiling or pests, use airtight containers. Purchase in bulk only if you have enough pantry or freezer space and are certain you will use the products before they go bad.

Want to master healthy grocery runs on a budget? Read our Smart Grocery Shopping Guide for insider tips on choosing nutrient-dense ingredients without overspending.

The Frozen MVP

Fruits and vegetables that are frozen are frequently just as nutrient-dense as fresh, much less expensive (especially when they are out of season), and last a lot longer, which helps to cut down on food waste. To save time and cut down on costly takeout, prepare big quantities of dishes like pasta sauce, soup, or chili and freeze individual portions for later.

Price Check

Regardless of package size or whether an item is on sale, always look at the price per unit (e.g., per ounce, per kg) on the shelf label to find the best deal. Attempt to choose generic or store-brand products, which are frequently far less expensive than name brands of similar quality. To find out if you recognize the difference, do a blind taste test at home.

Don’t Buy New Spices

To cut down on unnecessary purchases, organize your meals around the spices and seasonings you already have. Steer clear of pricey, name-brand jars at your neighborhood supermarket if you do need new spices. Instead, look in the bulk bins or the spice section of your local ethnic market (Middle Eastern, Mexican, Indian), where spices are much less expensive per unit and frequently fresher because of increased turnover.

Conclusion

You’ve successfully hacked Friendsgiving! By leaning on versatile, nutritious, and cost-effective ingredients like beans, squash, and cabbage, you created a meal that is light on your wallet and heavy on the good stuff. Stop stressing about the splurge. Your Friendsgiving will be memorable, delicious, and powered by smart, sustainable choices. Enjoy the good food and even better company!