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!
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
(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 Soup with Bacon and Kale
White Bean Soup with Bacon and Kale
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.
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Keema Beef Curry
This is stick-to-your-ribs food and makes generous portion sizes. Substitute ½ teaspoon dried ginger if fresh isn’t available. The cilantro is a nice touch, but not necessary.
Keema Curry Recipe (Ground Beef Curry)
Keema Curry Recipe (Ground Beef Curry)
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!
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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.
Italian Sausage Soup with White Beans
Italian Sausage Soup with White Beans
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.
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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.
Paleo Blueberry Muffins
Paleo Blueberry Muffins
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.
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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 teaspoon 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
Instant Pot Chicken Curry
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.
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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.
30-Minute Tomato Cream Sauce
30-Minute Tomato Cream Sauce
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.
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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.
Perfect Instant Pot Risotto (25-Minute Recipe!)
Perfect Instant Pot Risotto (25-Minute Recipe!)
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.
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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.
Easy Weeknight Picadillo Recipe
Easy Weeknight Picadillo Recipe
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.
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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.
30-Minute Taco Stuffed Sweet Potatoes
30-Minute Taco Stuffed Sweet Potatoes
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.
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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.
Nourishing Potato Onion Soup
Nourishing Potato Onion Soup
Potato Onion Soup is 100% worth the time it takes to caramelize the onions that add buttery sweetness to the base. This rich, nutrient dense pureed soup is a total comfort food, even though it's creamy-without-the-cream. Naturally Whole30, paleo, gluten free and grain free.
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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.
Black Bean Buddha Bowls
Black Bean Buddha Bowls
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.
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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.
Easy Hamburger Vegetable Soup
Easy Hamburger Vegetable Soup
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.
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White Bean Eggs in Purgatory
This one seems fancy, but it’s made with humble pantry staples and packs a protein punch. Use ¾ teaspoon dried parsley in lieu of fresh.
Spicy White Bean Eggs in Purgatory
Spicy White Bean Eggs in Purgatory
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.
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White Bean Ragout with Butternut Squash
Skip the fresh mushrooms if none are available. Any leafy green can be substituted for the fresh chard.
White Bean Ragout with Butternut Squash and Mushrooms
White Bean Ragout with Butternut Squash and Mushrooms
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.
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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).
Whole30 Marinara Sauce
Whole30 Marinara Sauce
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.
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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.
Whole Grain Pancakes with Macerated Strawberries
Whole Grain Pancakes with Macerated Strawberries
Start your breakfast SO right with these healthy whole grain pancakes with macerated strawberries! They're rich, nutty, and packed with flavor and nutrition.
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