• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Our Salty Kitchen
  • Browse All Recipes
  • Season
    • Fall Recipes
    • Spring Recipes
    • Summer Recipes
    • Winter Recipes
    • Holiday Recipes
  • Diet
    • Gluten Free
    • Grain Free
    • Keto
    • Paleo
    • Vegan
    • Vegetarian
    • Whole30 Recipes
  • Course
    • 30 Minute Meals
    • Appetizers
    • Breakfast
    • Condiments and Sauces
    • Desserts
    • Cocktails
    • Main Dishes
    • Pasta
    • Salads
    • Side Dishes
    • Soups and Stews
  • Method
    • Instant Pot Recipes
    • Air Fryer
    • Slow Cooker
    • Grilling Recipes
    • Stir Fry
  • About
    • Let’s Collaborate!
    • Recipe Photography for Food Bloggers
    • Photography Portfolio
    • License Images
    • Contact Us
    • Privacy Policy
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • All Recipes
  • Main Dishes
  • Side Dishes
  • Salads
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    You are here: Home » Meal Type » Main Dishes » Healthy Pantry Staple Recipes

    Healthy Pantry Staple Recipes

    March 16, 2020 By Danielle Esposti 1 Comment

    May contain affiliate links.See our Privacy Policy and disclosure.

    Pinterest collage for a round-up of healthy pantry staples recipes.

    Cooking from your pantry doesn’t need to be boring or repetitive! Shake up your routine, and pack a punch of flavor and nutrition using these Healthy Pantry Staple Recipes. They’re simple, easy recipes anyone can master, and most are freezer friendly too! 

    Pinterest collage for a round-up of healthy pantry staples recipes.
    I’m incredibly fortunate to live in a small town with a kick-ass group of parents who are so totally here for one another as we weather this unpredictable new normal. We’ve had countless group texts over the past week discussing everything from homeschooling resources and telemedicine options to sharing the best of the best parenting memes and which store still has Lysol in stock.

    In the course of these chats, I may have received a nudge or two (more like a shove off a cliff) to provide advice on what the heck to cook while cooped up. It’s a pantry cooking party, all day every day! 

    But pantry staple recipes can get a bad rap – they definitely do not have be endless rounds of pasta with marinara sauce or heaping servings of black beans and rice. There are so many healthy, real food meals you can make when access to fresh produce is limited. 

    I’ve rounded up my absolute favorite recipes that rely on healthy pantry staples. I’m also including a list of what I’ve currently got stocked to keep the bellies in this house both full and nutritionally balanced.

    Healthy Pantry Staples 

    Healthy non perishable foods in a pantry.
    (Photo credit Jill Chen)

    I’ve always been a fan of a well-stocked pantry because let’s face it – life with tiny humans is always full of surprises! I’ve found myself scratching my head more than once at 4:30 in the afternoon wondering what the heck to make for dinner in an hour, and pantry staples save the day every single time.

    Here’s a list of the items you can always find in my pantry, freezer, and fridge (items that store long-term). You’ll find plenty of real, whole food options to create endless meals and snacks for your family.

    Canned Goods

    • Tomatoes and Tomato Paste:  all varieties, including whole peeled, diced, and crushed. We love Muir Glen fire-roasted tomatoes for unbeatable flavor in quick-cooked meals, but any variety of canned tomato is going to be useful when relying on pantry staple recipes.
    • Beans:  white beans, black beans, chickpeas (garbanzo beans), kidney beans, etc. Variety is the spice of life and that bears out when selecting beans. 
    • Fruits and Vegetables:  I’m not a huge fan of most canned vegetables (I prefer frozen) but I do have a light stock of canned green beans, corn, pumpkin puree, and diced green chilies. My children love canned peaches (so do I for that matter!), as well as canned pineapple and all varieties of applesauce.
    • Coconut Milk:  a must for enhancing soups and curries. 
    • Gourmet Canned Foods:  I typically have a small stash of olives, artichoke hearts, oil-packed sun-dried tomatoes, marinated mushrooms, and roasted red peppers. A little goes a long way, especially when fresh produce is scant.

    Bulk Goods

    • Flours:  all-purpose and wheat flour are of course classics; I also have almond flour and cornmeal, and a small stash of alternative gluten free flours like oat flour. 
    • Baking Starches and Leavening Agents:  baking soda, baking powder, arrowroot, and tapioca starch.
    • Dried Beans:  they’re cheaper than canned and take up less space. Lentils are a must! We like both green and black. 
    • Grains:  a few varieties of pasta, white or brown rice, arborio rice (for making risotto), quinoa and coarse cornmeal/polenta. Oatmeal is also a must for breakfast. 
    • Stock:  chicken, beef, and vegetable stock, either store-bought or homemade. 
    • Herbs and Spices:  I always have the basics on hand, plus salt and pepper of course. Staples like italian seasoning, curry powder, garlic and onion powder, and sweet spices like cinnamon will go a long way.
    • Oil, Vinegar, and Condiments:  olive oil, coconut oil, ghee, a few different vinegars, maple syrup, honey, and coconut aminos or soy sauce will go a long way to when striving for day-to-day variety.
    • Nut Milk and Nut Butters:  a few cartons of cashew milk, plus almond butter and peanut butter. 

    Long-Term Storage Vegetables

    • Potatoes:  yukon golds, red potatoes, sweet potatoes, and russets.
    • Alliums:  yellow or sweet onions, red onions, and plenty of garlic. 
    • Carrots and Celery:  properly kept, carrots and celery will keep for a long time in your crisper drawer and they add tons of flavor and nutrients to almost any dish from pasta sauces to soups and casseroles. 
    • Winter Squash:  stored in a cool dry place, winter squash will keeps from weeks to months depending on the variety and is a great way to add nutritional value to pantry staple recipes.
    • Apples:  apples will keep for a long time! I find the more tart versions keep crisper longer. 
    • Cabbage:  while the outsides might wilt, cabbage has a long shelf life. Simply peel the outer leaves to reveal the still-fresh interior. 

    Frozen Foods

    • Meat:  I find that ground meats and sausages store best long-term. A few pounds of chicken breasts or thighs or a pork shoulder can be stretched into many meals. Bacon is terrific as a freezer option – it doesn’t take up much space, and you can use it to season certain dishes when you want just a little meat. 
    • Frozen Fruits and Vegetables:  peas, carrots, corn, green beans, broccoli, okra, and spinach are most frequently in my freezer. We also have frozen berries and stone fruits for smoothies. 
    • Dairy:  butter freezes very well, as do hard cheeses like parmesan and sharp cheddars. 

    Our Favorite Panty Staple Recipes

    Reach for these pantry staple recipes to shake up your routine in the coming weeks. I’ve made notes where fresh produce (usually leafy greens) can be omitted, or substituted for a canned or frozen option. Nearly all of these recipes can be doubled and will freeze beautifully. I’ll be adding to this list in the coming weeks, so pin or save this post and be sure to check in again! 

    White Bean Soup with Bacon and Kale

    Any leafy green will work in this recipe. If none are available, you can skip entirely. 

    White bean and kale soup is the quick and easy answer to everyone's favorite question "What's for dinner?" It's so, so flavorful, ready in thirty minutes, and loaded with protein and fiber for a filling and hearty meal that's naturally gluten free, grain free, and dairy free. Use any variety of white beans that you love - cannellini, navy, great northern, etc.
    Get The Recipe →
    White bean and kale soup served in a white bowl

    Keema Beef Curry

    This is stick-to-your-ribs food and makes generous portion sizes. Substitute ½ tsp dried ginger if fresh isn’t available. The cilantro is a nice touch, but not necessary. 

    Easy Keema Curry features ground beef seasoned with garlic, fresh ginger, curry, garam masala, and turmeric. Simmer with tomato paste, fire roasted tomatoes and coconut milk to build a bold, rich sauce. Stir in roasted potatoes, peas, and chopped cilantro at the end to create a hearty beef curry dish that's the pinnacle of easy comfort food with complex flavor!
    Get The Recipe →
    A bowl of keema beef curry and rice with a lime wedge.

    Italian Sausage Soup with White Beans

    I seriously love this soup, and it’s so filling. Add an extra can of white beans and serve with bread to stretch into additional meals. Use dried thyme instead of fresh. 

    The ingredients might be humble, but don't be fooled - Italian Sausage Soup packs big, bold flavor, and it's even better the next day. A few key ingredients really amp things up - fire-roasted diced tomatoes, canned white beans with their canning liquid, and a bundle of fresh thyme. Use spicy Italian sausage and add a pinch of red pepper flakes to heat things up.
    Get The Recipe →

    Paleo Blueberry Muffins

    Made with almond flour and chia seeds, these muffins are packed with good fats, protein, and fiber. Don’t feel limited to fresh blueberries – frozen fruit works great, and chocolate chips are a terrific substitution for a sweet healthy-ish treat. 

    Made with a base of almond flour and chia seeds, naturally sweetened with maple syrup, and moistened up with extra virgin olive oil and eggs, these healthy paleo blueberry muffins are simply perfect. They're an easy and filling breakfast, snack, or packed lunch addition. 
    Get The Recipe →
    Three paleo blueberry muffins on a marble table.

    Instant Pot Chicken Curry

    This serves six and the leftovers are even better the next day. Add a cup of frozen peas for extra nutrition. Substitute ½ tsp dried ginger if fresh isn’t available; add it with the spices in the first step. Fresh cilantro and lime juice aren’t necessary, though even just a dash of bottled lime juice will improve the flavor. 

    Instant Pot chicken curry is ready in just 30 minutes, and since the flavor walks on the milder side, it's perfect for discerning palettes (both kids and adults!). Preparing a dish like curry in the Instant Pot is all about the layering, so you'll start by toasting the spices, then infusing the base with alliums, and finally cooking the chicken. Coconut milk and lime juice bring balance to the final texture and marry the flavors perfectly.
    Get The Recipe →
    Instant Pot chicken curry served on a blue plate with rice

    Weeknight Tomato Cream Sauce

    This one is always a crowd-pleaser, especially for the kids. It works with any pasta you have available, and makes enough for two robust meals. We like to serve it with whatever sides we happen to have available – a little fruit or a green salad. 

    Tomato Cream Sauce is so good you'll immediately want more, so we've got you covered. The portion sizes in this creamy tomato sauce recipe make a double batch - one for tonight, and one for whenever. Cook once and eat twice for the win! Pro Tip: serve over short ridged pasta like rigatoni or penne to "catch" more of this simple, but decadent sauce.
    Get The Recipe →
    A plate of pasta tossed with creamy tomato sauce topped with fresh basil and parmesan cheese on a marble table.

    Instant Pot Risotto

    If you have parmesan in the freezer, use it here! Risotto is a terrific base for plenty of vegetarian meals. Top it with roasted vegetables or stir in frozen peas. 

    Restaurant quality risotto can be yours in under 30 minutes with this easy Instant Pot Risotto. Cooking risotto in the pressure cooker takes away all of the usual guesswork. This basic risotto recipe results in an anything but basic dish - bite tender, ultra creamy risotto that's perfect for any occasion.
    Get The Recipe →
    A serving bowl filled with risotto made in the instant pot.

    Cuban Picadillo

    Picadillo is made almost entirely from panty staples. If you have the odd can of olives hanging around, it’s their time to shine! Don’t fuss with seeking out pimento-stuffed olives – use what you have. 

    Like most homestyle comfort foods, there are a million and one ways to make picadillo. Some call for oven roasted tomatoes, some call for a sofrito base, some add capers or chili powder. I've adapted this picadillo recipe from several variations over the years into a fast and kid-friendly weeknight dinner that my family loves. I keep the prep time low by blending a spicy tomato sauce using canned fire-roasted tomatoes. They're a quick way to add depth and flavor without any extra work.  
    Get The Recipe →
    A low carb and Whole30 picadillo recipe served over cauliflower rice in a tan bowl.

    Taco Stuffed Sweet Potatoes

    Ran out of tortilla shells? No problem. Stuff that taco meat into a baked sweet potato – it’s delicious. Bulk up the taco meat with a can of drained and rinsed black beans and stretch this recipe into multiple meals. Use jarred salsa and your other favorite shelf-stable toppings like pickled jalapeños and sour cream. Double the taco meat and stash half in the freezer. 

    Sweet and creamy sweet potatoes are the perfect companion to spicy taco meat. These taco stuffed sweet potatoes are a filling, delicious, and nutritious dinner that's ready in 30 minutes, and also totally kid-approved. 
    Get The Recipe →
    A baked sweet potato stuffed with ground beef taco meat and topped with pico de gallo and avocado.

    Potato Onion Soup

    When you need a big, warm hug, this is your soup. Skip the fresh rosemary if necessary. Serve with good crusty bread. 

    This potato onion soup is creamy without cream, slightly sweet from a base of caramelized onions, and as cozy as your favorite blanket. It's nutrient dense and bone warming, and naturally Whole30, paleo, gluten free and grain free. 
    Get The Recipe →

    Black Bean Buddha Bowls

    Lots of healthy pantry staple action happening here! This recipe is packed with protein and serves 6. If you can’t find fresh bell peppers, use frozen. 

    The star of these vegan buddha bowls are citrusy black beans. Layered with quinoa and roasted sweet potatoes then topped with avocado and cilantro, the end result is a nutrient-dense meal packed with flavor. These bowls are a satisfying, crave-worthy vegan meal. 
    Get The Recipe →
    From above, black bean bowl with quinoa, roasted sweet potatoes, citrus black beans, avocado, radish, and cilantro.

    Veggie Packed Hamburger Soup

    Ah, my favorite “I didn’t plan on dinner” dinner. Frozen or canned green beans work really well in place of fresh. Double this one for a freezer stash. 

    Classic hamburger soup is made by simmering ground beef with veggies and a starch in a savory tomato-based broth. This Whole30 compliant version incorporates bell pepper, yukon gold potatoes, and fresh green beans, making it both colorful and nutrient dense. The resulting dish is more stew than soup, and is a hearty stick-to-your-ribs dinner that the entire family loves. 
    Get The Recipe →
    A bowl of whole30 hamburger soup on a marble table with a grey linen napkin.

    White Bean Eggs in Purgatory

    This one seems fancy, but it’s made with humble pantry staples and packs a protein punch. Use ¾ tsp dried parsley in lieu of fresh. 

    Eggs in purgatory is a hearty, nutritious, gluten free recipe that's perfect for brunch! It's made with humble ingredients but packs bold flavor.
    Get The Recipe →
    Gluten free white bean eggs in purgatory in a cast iron skillet with herbs and parmesan cheese on the side.

    White Bean Ragout with Butternut Squash

    Skip the fresh mushrooms if none are available. Any leafy green can be substituted for the fresh chard. 

    This white bean ragout with butternut squash and mushrooms is a hearty, super nutritious winter stew. Serve it over polenta, rice, or crusty bread, or for a grain-free option, pureed or riced cauliflower.
    Get The Recipe →
    This white bean ragout with butternut squash and mushrooms is a hearty, super nutritious cool weather recipe. It's hearty enough to stand on it's own, but you can also serve this vegetarian one pot stew over polenta, rice, or crusty bread, or for a grain-free option, pureed or riced cauliflower. #vegetarian #stew #fallrecipe #winterrecipe #onepot #ragout

    Whole30 Marinara Sauce

    There are endless options for using up fresh marinara sauce – toss it with pasta and/or meatballs, use it as a pizza sauce, the base for minestrone soup. The list goes on, and making your own has never been easier (or more delicious). 

    I make this marinara sauce at least twice a month, and there's always some stashed in the freezer for quick and easy weeknight dinners. This simple marinara sauce is entirely plant-based, vegan, and Whole30 compliant, which means it contains no added sugar.
    Get The Recipe →
    Whole30 marinara sauce in a ladle

    Whole Grain Pancakes with Macerated Strawberries

    Fresh strawberries will likely be in short supply, but frozen work beautifully if you still like a fruity topping! Toss them with a little honey and they’ll soften into a nice little fruit compound. 

    Start your breakfast SO right with these healthy whole grain pancakes with macerated strawberries! They're rich, nutty, and packed with flavor and nutrition.
    Get The Recipe →
    A stack of whole grain pancakes topped with macerated strawberries.
    « Whole30 Marinara Sauce
    Blueberry Cornbread Muffins »

    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    1 Comment
    Filed Under: Main Dishes

    Reader Interactions

    Comments

    1. Erin

      May 08, 2021 at 6:48 pm

      These look delicious! I have a well stocked pantry (now!) and am always looking for delicious and healthy meals to make. Will be trying out most of these. Thanks for sharing.

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Our Salty Kitchen! We create real food for real people. Our whole foods recipes are seasonal, locally sourced, and simply prepared. Learn More! 

    Footer

    ABOUT US      CONTACT US      PRIVACY POLICY 

    A collage of publication logos that have featured recipes and photography from Our Salty Kitchen.

    Footer

    Privacy

    Privacy Policy

    Let's ConnecT

    • Facebook
    • Instagram
    • Pinterest

    About Us

    Contact

    Copyright © 2023 Our Salty Kitchen

    203 shares