Five unbelievably cheap and easy ultra-processed food swaps
Mass-produced bread is classed as an ultra-processed food, but swapping to wholemeal can be healthier.
- Published
In the UK, ultra-processed foods (UPFs) account for around 57% of our calorie intake as adults, and that rises to two-thirds in adolescents. That makes us the second largest consumer of UPFs, behind the USA, external. It's little wonder too, when so many everyday supermarket staples, from sliced bread to pasta sauces, fall into the ultra-processed category.
Keep reading for five cheap, quick homemade alternatives to ultra-processed foods that can help you cut back without giving up convenience.
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While there's no official guidance around UPF consumption, limiting them is generally considered a good idea. Studies link them to cancer, heart conditions and mental health problems, external, plus they're often laced with saturated fats, sugar and salt, and can lack beneficial nutrients like fibre.
To make your good habits last, try batch cooking our easy recipes below, then you can whip them out of the fridge or freezer at a moment's notice.
1. Swap packet tortillas for quick and easy homemade wraps
Quick flatbreads | Save to My Food now
These flatbreads are so quick to make and are really versatile
There's (almost) no end to the uses of these super speedy wraps. Use as tortillas for fajitas or tacos, flatbread wraps for packed lunches, easy bases for homemade pizza, and get them involved with mopping up curries and stews.
Each one cooks in a hot frying pan in under a minute (seriously) and they freeze well, too.
2. Swap jarred pasta sauce for homemade tomato sauce
Homemade tomato sauce | Save to My Food now
This tomato-based pasta sauce is really simple to make
This five-ingredient tomato sauce is spot-on for pasta – but also makes an ideal pizza sauce. It uses budget-friendly tinned tomatoes along with simple dried herbs that you likely have in the cupboard.
Do your future self a solid and scale up the recipe, split into portions and freeze.
3. Swap sliced bread for easy homemade bread
No-knead bread | Save to My Food now
This no-knead bread is perfect for sandwiches
The lack of hands-on time in this super-simple bread recipe is almost unbelievable. Swap that long and confusing list of unfamiliar additives on your plastic-wrapped supermarket loaf for just three, everyday ingredients that you might already have in.
4. Swap tubs of hummus for a simple homemade version
Easy hummus | Save to My Food now
A tin of chickpeas can go a long way, and you don't need tahini either, just use 100% nuts peanut butter
The lack of tahini and absence of blending in this hummus recipe make it super cheap and ultra achievable. Great to spread in sarnies for lunch, dip veg sticks or pitta into for a snack or take along to a picnic.
5. Swap jarred white sauce for this all-in-one homemade version
Easy white sauce recipe | Save to My Food now
With just a few ingredients you'll have your own white sauce which is UPF-free
Say bye forever to jars and packets of white sauce. This foolproof all-in-one white sauce recipe takes away all of the faff and lump-related risk of homemade.
Simply bung the milk in the pan along with a knob of butter and sprinkling of flour and whisk over heat until you have a thick, velvety sauce. Add grated cheddar if you want to make it cheesy.
Originally published April 2025. Updated January 2026
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