A well-stocked pantry can be a lifesaver on hectic days. When there’s no time to run to the grocery store, it holds the key to quick, healthy meals. “The pantry makes it easier to build nourishing meals quickly, especially when fresh ingredients aren’t readily available,” says Vandana Sheth, a registered dietitian nutritionist.
However, not everything in your pantry supports healthy eating. Highly processed, nutrient-poor foods often sit alongside the good stuff. The key is knowing how to spot the healthier options.
Below, we outline what makes a pantry item nutritious and highlight eight smart staples to keep on hand for simple, balanced meals.
What Makes a Pantry Staple Healthy?
Look at the nutrition facts. “A healthy pantry staple is nutrient-dense, shelf-stable, minimally processed, and supports balanced meals,” says Sheth. Dietitian Bethany Ferguson adds that the best pantry foods are rich in fiber, vitamins, minerals, protein, and healthy fats.
You should avoid items high in added sugar, sodium, and trans fats. These are common in cookies, cakes, canned soups, processed cheese, and shelf-stable snacks. Many also include artificial additives and preservatives that, while legal, haven’t been thoroughly studied for long-term health effects.
When shopping, aim for items with at least three grams of fiber, protein, or unsaturated fats per serving. These nutrients support digestion, metabolism, immunity, and heart health.
8 of the Healthiest Shelf-Stable Pantry Staples
1. Beans
Dried or low-sodium canned beans are affordable and full of fiber, protein, and important nutrients. They help with digestion, blood sugar control, and tissue repair. Ferguson recommends chickpeas, black beans, and black-eyed peas, which work well in salads like cowboy caviar. Sheth suggests adding them to soups, curries, or nourish bowls.
2. Nuts and Seeds
Nuts and seeds can stay in your pantry for up to three months. They are rich in healthy fats, protein, and minerals. “I use nuts as a protein substitute for my kids—they’re filling and nutritious,” says Ferguson. She keeps about ten types in her pantry. Sheth highlights pistachios and chia seeds for their heart and brain health benefits. Nut and seed butters without added sugars are also great options for spreads and smoothies.
3. Whole Grain Pasta
Whole grain pasta offers more fiber and protein than regular pasta. It also contains iron, B vitamins, and potassium. “Whole grain pasta helps you put together a fast, nutritious meal,” says Ferguson. It can be served alone or added to soups, stews, or casseroles.
4. Canned Tomatoes
These are essential for making quick sauces and soups. “Canned tomatoes provide lycopene and vitamin C, which support immune and eye health,” says Sheth. Choose no-salt-added varieties to control sodium.
5. Tinned Fish
Tuna, salmon, sardines, anchovies, and mackerel are pantry powerhouses. “They offer high-quality protein and omega-3s, which fight inflammation,” Ferguson explains. Use them in salads, sandwiches, or as flavor bases for sauces and dressings.
6. Dried Herbs and Spices
These not only enhance flavor but also offer health benefits. “Spices like cumin, turmeric, and oregano contain antioxidants and reduce inflammation,” says Sheth. Keep a variety on hand to season meals naturally.
7. Low-Sodium Canned Vegetables
Canned vegetables make it easy to add more plants to your meals. “They’re a quick way to boost your vegetable intake,” says Ferguson. Rinse salted versions to cut down sodium. Use them in stir-fries, soups, pastas, and casseroles.
8. Quinoa
Quinoa is technically a seed, but it cooks like a grain—and fast. It’s packed with protein, fiber, iron, magnesium, and more. “Quinoa works well in both sweet and savory dishes,” says Sheth. Try it in grain bowls, soups, or as a side.
The Bottom Line
The pantry doesn’t have to be a place for junk food. With a little planning, it can support your health goals. Choose shelf-stable foods that are high in fiber, protein, and healthy fats—and low in added sugars and sodium. These eight staples can help you prepare satisfying, nutritious meals any time, even when the fridge is empty.
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