Everyone knows that the most common healthy foods have a quick expiration date and tend to hang out in the fridge (think fresh fruits, vegetables, and lean meats).
However, don’t underestimate the power of a well-stocked pantry. In fact, a healthy pantry is the first step to making healthier choices during 2025. With the right pantry staples and some planning, you can transform your kitchen into a space stocked with healthy basics such as grains, nuts, and produce rather than a packaged, ready-to-eat foods.
When you have these basics in your pantry, you only need to take a quick trip to the grocery store to stock up on produce and lean protein.
Top Healthy Pantry Staples
Here’s a breakdown of the best basics to keep your pantry ready to create nutritious meals.
Whole Grains
- Brown rice—buy individual microwaveable portions for convenience!
- Quinoa
- Oats—great for breakfast!
- Whole wheat tortillas
- Corn tortillas
- Popcorn—yes, popcorn is a whole grain!
- Whole grain bread
- Whole wheat flour
- Whole grain crackers
If you’re not used to whole grains, try them out in this easy and delicious Taco Pasta recipe, which features whole wheat penne.
Canned/Dried Beans
If you buy canned beans rather than dried beans, rinse them before use to wash off excess sodium. To learn more about the benefits of dried beans, check out this blog here.
- Black beans
- Chickpeas
- Navy beans
- Black eyed peas
- Pinto beans
- Lentils
Check out this easy Chipotle Black Bean Taquitos recipe featuring canned or dried black beans!
Canned Vegetables
If fresh vegetables are too costly or have a tendency to go bad before you can use them, choose canned vegetables instead. They are a shelf stable, healthy, and affordable alternative.
- Green beans
- Corn
- Low-sodium canned tomatoes
- Sweet potato
- Carrots
- Spinach
- Asparagus
- Pickles (canned in vinegar, just make sure to refrigerate after opening)
- Pumpkin
Try this fluffy Pumpkin Pie Pancake recipe that features canned pumpkin!
Shelf Stable Fruit
- Unsweetened applesauce
- Dried cranberries (no sugar added)
- Raisins
- Dried strawberries, cherries, or blueberries
- Medjool dates
Try this 3-ingredient cranberry Homemade Trail Mix!
Spices/Seasonings
Seasonings are the key to healthy recipes that taste good… aka, healthy recipes you actually want to eat! This list of go-to seasonings are staples at my house, and you can mix and match them to create your own homemade blends as well!
- Garlic powder
- Onion powder
- Cumin
- Dried rosemary
- Dried basil
- Paprika
- Dried oregano
Make your own affordable Homemade Taco Seasoning using this recipe out of spices you already have in the pantry!
Healthy Fats
The word ‘fat’ has a bad reputation, but if you stock your pantry with the right types of fats, they can actually be a healthy, balanced part of your diet.
- Olive oil
- Nut butters
- Almonds
- Canola oil
- Avocado oil
- Flaxseed
- Chia seeds
- Walnuts
- Pecans
- Canned tuna
- Canned salmon
Try this delicious Peachy Pecan Salad, which features heart-healthy pecans for a satisfying crunch.
Shelf-Stable Proteins
Notice that a lot of the following ingredients are also on the healthy fat list, and that’s because many of these foods are high in fat—but also high in protein. All of these foods can play a role in a nutritious, balanced diet.
- Canned tuna
- Low-sodium jerky
- Canned chicken
- Canned salmon
- Walnuts
- Pecans
- Almonds
- Unflavored protein powder
- Peanut butter
- Almond butter
Check out this Garlic Bread Tuna Melt recipe, which uses canned tuna to pack a double punch between protein and heart healthy omega-3 fatty acids!
Shelf-Stable Fresh Produce
Don’t be surprised: some fresh vegetables stay good for a couple weeks when stored properly in the pantry.
- Sweet potato
- Russet potatoes
- Apples
- Onions
- Fresh Garlic
- Oranges
Try this Loaded Baked Potato Soup to use up the last of your potatoes for an easy, hearty meal!
Healthy Pantry Tips
So, you created your healthy pantry. What’s next?
Meal Prepping
- Consider batch-cooking or freezing meals for easy weeknight dinners. Healthy ingredients are helpful, but only when they are eventually used to make meals! To learn more about meal prepping on a budget, head to our Meal Prepping for Beginners blog.
Healthy Snacking
- To avoid the need for sugary convenience foods, stock individual servings of nuts, popcorn, dried fruit, and/or trail mix for quick and nutritious on-the-go snacks.
Organization Hacks
- Place your healthy pre-made snacks at the front of your pantry and other snacks, like chips or sweets, at the back of the pantry out of sight. Allow your nutritious foods to be the first thing you see when you’re hungry!
Building Your Pantry on a Budget
Basic pantry necessities are surprisingly affordable, and they serve as a good reminder that healthy eating doesn’t have to be expensive.
- Buy pantry items in bulk, especially for more expensive foods such as nuts or dried fruit
- Purchase dried beans rather than canned beans
- Craft a pantry starter grocery list out of the food group guides listed above
Conclusion
Your pantry is the foundation of your kitchen. Stocking it with healthy pantry staples like whole grains, beans, and spices will make mealtimes easier and healthier all year long.
Take a moment to review your pantry this week—what’s missing? Add one new staple and try one of the recipes listed above to get started.