Healthy Pantry Staples: Stocking Up on Nutritious Essentials

Keeping our pantries stocked with nutrient-dense foods is one of the best ways to ensure we have access to healthy meals and snacks, even during busy times. When our shelves are full of unprocessed whole foods and high-quality ingredients, it makes preparing homecooked meals efficient and enjoyable.

Whole Grains

Whole grains like oats, quinoa, brown rice, farro, and barley make excellent pantry staples. They provide energizing complex carbohydrates, fiber, protein, and an array of vitamins and minerals. Some easy ways to incorporate more whole grains into your meals include:

Making oatmeal, yogurt bowls and chia puddings for breakfast
Tossing quinoa into salads, bowls and veggie bakes
Pairing brown rice with stir fries, curries and stews
Enjoying farro risotto and barley soups for dinner

Canned Goods

Canned items like beans, tomatoes, coconut milk and tuna can make putting together quick meals a breeze. Rinsing and draining beans cuts down on sodium, and canned tomatoes often taste even better than fresh. Some nutritious ways to eat canned goods include:

Black bean tacos and chilis
Chickpea curry coconut stews
Tuna salad stuffed in a pita or over greens
Tomato-based soups, sauces and bakes

Healthy Fats

Quality fats and oils provide essential fatty acids that support brain, heart and hormone health. Having olive, avocado and coconut oil on hand makes it easy to drizzle, spread and sauté your way to flavorful, satiating meals. Other smart additions include:

Nuts and seeds for snacking and salads
Nut butters to spread on toast or stir into oatmeal
Canned fish like salmon and sardines

Herbs, Spices and Vinegars

A variety of dried, fresh and prepared flavor-boosters can take your cooking from bland to bold without adding extra calories, sugar or sodium. Try keeping your shelves stocked with:

Dried herbs and spices: basil, cumin, curry powder, garlic, onion, oregano, paprika, parsley, rosemary, thyme
Fresh herbs: cilantro, dill, mint, basil
Spiced vinegars: balsamic, red wine, rice
Low-sodium vegetable and chicken broth
Hot sauces: chili garlic, harissa, sriracha
Mustards: dijon, whole grain, hot

Wholesome Sweeteners

Small amounts of natural, minimally processed sweeteners can satisfy a sweet tooth while providing some nutritional value. Good options include:

Raw honey – contains antioxidants and enzymes
Maple syrup – rich in minerals like zinc and manganese
Medjool dates – loaded with fiber and potassium
Pure vanilla extract – has antioxidant properties
Cinnamon – may help regulate blood sugar
Unsweetened cocoa powder – packed with polyphenols and magnesium

Fresh Produce

Filling your crisper drawers with fresh fruits and veggies ensures you always have quick, wholesome snacks and meal ingredients ready to go. Some particularly pantry-friendly produce includes:

Apples, oranges and bananas – easy grab-and-go options
Hardy veggies like carrots, sweet potatoes, winter squash, onions and garlic – store well for weeks
Avocados – perfect for toast, salads, sandwiches and more
Lemons – zest and juice add brightness to dishes

FAQ

What are the healthiest pantry staples?

Some of the healthiest pantry staples include whole grains like oats, brown rice and quinoa; canned beans, tomatoes and tuna; healthy fats like olive oil and nut butters; herbs, spices, broths and mustards; wholesome sweeteners like honey and maple syrup; and fresh produce like carrots, onions and lemons.

Why is it important to have a well-stocked pantry?

Keeping nutritious ingredients stocked ensures you can quickly throw together healthy meals, even during busy times. It prevents the need to order in or eat highly processed convenience foods that are often high in added sugars, unhealthy fats and sodium when you don’t have time to grocery shop or meal prep.

What are quick, easy meals I can make with pantry staples?

Some examples of fast meals made with handy pantry items include bean and veggie tacos, tuna salad stuffed in a pita, tomato soup and grilled cheese, veggie fried rice with eggs, avocado toast with veggie quinoa salad, and chickpea coconut curry over brown rice.

How often should I refresh perishable pantry items?

The timing depends on the item, but nuts, nut butters and flours keep for 3-6 months, most spices for 1-2 years, dried herbs 6-12 months, and whole grains 1-2 years in airtight containers stored in cool, dark spaces. Refrigerate or freeze nuts, oils and nut butters once opened.

What are essential items for a vegan pantry?

Some of the best vegan pantry basics include whole grains like quinoa, brown rice and oats; canned and dried beans; nuts, seeds and nut butters; oils like olive, avocado and coconut; shelf-stable plant-based milks; dried fruit; nutritional yeast; fresh produce like onions, garlic, carrots and sweet potatoes; and dried herbs and spices to amp up flavor.