It’s so much easier to cook nutritious food when you have the ingredients already on hand, ready to go! Keep these healthy staples in your pantry at all times, and dinner will be a breeze!
Note: This post may contain affiliate links. This means that any purchases through these links may generate a small commission for us, at no cost to you. As an Amazon Associate I earn from qualifying purchases. More info can be found in our full disclaimer here. Thank you for your support!
Picture this – you’ve made the resolution to eat more healthy, congratulations! But then you get home from a long day and you realize you didn’t yet do this week’s grocery shop for fresh veggies or meat. You look in your cupboards – seemingly bare. So you go to the store and you see an endless array of possibilities but are drawn to literally everything because you’re now starving…or you go to a local restaurant to pick up something to-go, but again you’re drawn to anything and everything, and you simply have to eat something now, anything…
Or maybe you’re just starting out on your healthy eating journey, and you’re curious how to get started. Maybe you’re new to healthy cooking, or cooking in general. How should you stock your pantry to sustain your new resolution?
Read on to find out over 30 healthy pantry staples that I always keep on hand, ready to use! Included within the article you’ll also find links to recipes I love and cook all the time!
Grains/Nuts:
- Whole grain pasta – pasta is one of the most versatile foods to make. It can be prepared as a main course or a side dish, and goes with just about anything. Spruce it up by mixing in chopped tomatoes, fresh basil, minced garlic, mozzarella cheese, and olive oil for a simple but yummy Italian side of summer pasta. Or jazz it up with some Cajun seasoning and sauteed veggies for Cajun pasta fresca, or simply add Mrs. Dash’s Extra Spicy seasoning and your favorite marinara.
- Rice – I always have rice available, since I go through so much of it! It’s such an easy side, and you can cook it in chicken broth to add some simple flavor to it. Or you can make it a star side dish by making a “dirty” version with diced vegetables, garlic, Cajun seasoning; cook the rice itself in beef broth and add ground beef (or use vegetable broth and no meat for a vegetarian version). I also like the southwestern rice from the Quick and Easy Cookbook by the American Heart Association: the rice is cooked in chicken broth and cumin, and tomato, fresh cilantro, lime zest and lime juice are added at the end.
- Old-fashioned oatmeal – this is great for breakfast or healthier snacks. I like the old-fashioned versus the instant variety. It cooks up in just a couple of minutes on the stove; after dishing it up, I like to mix in just a teaspoon of brown sugar, some cinnamon, nutmeg, and allspice, and add some fruit – the spices and fruit make it super yummy even though it’s low sugar! You can also make overnight oats (no cooking required, just let the oats soak in milk overnight with a little vanilla and honey or maple syrup), or breakfast bars.
- Air-popped popcorn – for a cheap, healthy snack, this is as easy as it gets! Just get a canister of dried popcorn kernels and pop your own popcorn on the stove or using an air popper. I like to pop mine with a little olive oil in a pot on the stove and then add in some salt and pepper and dig in!
- Bread crumbs – these often get added into meatloaf and meatballs. It’s also the base for breading mixtures for baked or pan-fried chicken (or pizza chicken – yum!).
- Chickpeas – I know this isn’t technically a grain, but it sort of fits in with this category. Chickpeas make a great protein for vegetarian dishes (try this chana masala or Moroccan recipe), and you can roast them with spices for a tasty snack. (I like using the spice combo in this recipe.)
- Nuts – these are a fantastic high-protein snack, and there are so many varieties! I personally love cashews and almonds. You can also add them to recipes for a little extra crunch.
Useful liquids:
- Olive oil (extra virgin) – a *big* bottle of this is always in my kitchen, without fail! It gives a subtle yummy flavor when sautéing or roasting vegetables, and it’s found in so many recipes.
- Chicken broth or vegetable broth – I find myself reaching for this more often than I would have thought. It can add a extra dose of flavor to some recipes, and it’s often the base for soups. I always get the low-sodium version. (You could make your own too by boiling a whole chicken if you’re up to it!)
- Vinegar – you can buy this and keep it in your pantry for quite a long time. Not only is it useful in recipes, but it’s also a great natural cleaner.
- Worcestershire sauce – I love the flavor this adds! Quite a few of my favorite recipes call for just a little of it, so I like to always have it available. (And trust me, nothing compares to the original Lea & Perrins!)
- Salsa – Any time you’re cooking Mexican cuisine, you should definitely have this on hand! I’ve used this with tacos, quesadillas, and chicken tortilla soup; it adds just the right punch of flavor!
- Pasta sauce – If you’re cooking pasta a lot, it’s always a good idea to have some pasta sauce hanging around. I like to get one with lots of veggies in it (Prego Garden Combo is my current favorite).
- Cooking spray (such as Pam) – this is incredibly useful for greasing any pans that will be used in the oven – makes cleanup so much easier!
Spices:
A well-stocked spice cabinet is a must for healthy cooking. They can change the flavor of a recipe so much, depending on which ones and how much you add. Heads up, they can be a little expensive, so stock up over time if you’re just starting out. But they tend to last a while, so don’t worry, you’re likely not going to be buying that same bottle every month.
Here are some of my favorites that I commonly reach for:
- Garlic powder
- Cumin
- Parsley/oregano/basil/McCormack’s Italian seasoning (used in combo)
- Cinnamon/nutmeg/allspice (used separately or in combo)
- Red pepper flakes
- Smoked paprika
- Thyme
- Onion powder
- McCormack’s Cajun seasoning
- Rosemary
- Curry powder
- A variety of Mrs. Dash’s seasonings
- Salt/pepper
I have others as well, but I tend to use them for only a few recipes. Your list may be different depending on what kinds of recipes you like. Take some time to experiment and learn the different flavors associated with each spice. This way you’ll start to figure out which ones you’d like to always keep on hand. I use these SpiceStack organizers to easily catalog all the various spices I use.
Baking supplies:
These are handy to have around in case you’d like to make your own bread (it’s not as difficult as you might think!) or you can use a breadmaker machine. They’re also great if you want to make your own homemade desserts with less sugar than storebought cookies or candy.
Here are the most common baking supplies I always have stocked in my cupboard:
- Flour
- Sugar (white and brown)
- Baking powder/baking soda (both)
- Cocoa powder
- Cinnamon (also under spices above)
- Oatmeal (also under grains above)
- Vanilla extract
- Semi-sweet chocolate chips
With these in my pantry, it’s simple to whip up something quickly to satisfy my sweet tooth, and I have full control over how much sugar to add or how much to bake!
Perishables:
All of the items I’ve listed above are supplies you’d keep in your pantry and don’t require refrigeration. You can cook quite well with these items stocked in your cupboards. Many recipes do require some common perishables in addition.
Here are some of the items I most often reach for from my fridge when cooking:
- Garlic
- Eggs
- Butter
- Milk
- Cheese
Most of these items will last in my fridge for a few weeks or even over a month (except milk, best to use that within 2 weeks of purchase).
Takeaway
It’s not too difficult to eat healthier at home, provided you keep yourself prepared. Stock your kitchen with basic whole grains, versatile condiments, a variety of spices, some standard baking supplies, and common perishables. This will allow you flexibility with a host of options for supper ideas. If you decide you want a snack, the ability to quickly whip up something will also make an impulse trip to the store less likely (and with it the chances of grabbing something unhealthy). With appropriate preparation and the right healthy pantry staples, you can easily maintain your goal to eat right. Happy cooking!
For more tips on healthy eating, check this out:
Cover image photo credit: IStockPhoto.com/Kristen Prahl
Items mentioned in this post:
