The Golden Grown Pantry: 15 Staples for Fast, Healthy Meals
I love having my whole week’s worth of meals mapped out; however, sometimes it doesn’t work out that way. When life gets busy, preparing healthy, homecooked meals often feels overwhelming. Just like having the right kitchen tools makes cooking easier, having the right pantry staples means you can throw together a healthy meal anytime. These are my favorite pantry items to keep on-hand. This list is practical, simple, and will avoid last minute takeout.
Canned beans
Why its a staple: You can find organic canned beans at any grocery store and they are affordable and long lasting.
How to use it: Use black beans to make quick quesadillas, use garbonzo beans to make hummus, and use kidney beans to make kidney bean burgers.
Almond butter
Why its a staple: I prefer almond butter to peanut butter because it has more magnesium, vitamin E, and fiber than peanut butter. It also has a better fat profile.
How to use it: Almond butter is wonderful to use in protein balls, you can add it to smoothies, and use it in baked goods.
Canned salmon
Why its a staple: Canned salmon is an under-rated pantry staple that is both budget friendly and nutrient dense. It is rich in omega-3s, high in calcium and vitamin D and is an excellent source of protein.
How to use it: We use canned salmon to make fast, easy salmon burgers on busy weeknights. We serve them with homemade fries and a salad for a go-to meal.
Dried beans and lentils
Why it’s a staple: If you remember and plan ahead, dried beans are a great alternative to canned beans. Beans are so healthy and can be used as a main dish or to add protein and fiber to any meal.
How to use it: Remember to soak them overnight before you plan to use them. Use a pressure cooker for the perfected cooked beans every time.
Almond flour
Why it’s a staple: Almond flour is nutrient rich, low carb, gluten-free, contains protein, and is blood sugar friendly, so of course it is a pantry staple.
How to use it: We love using almond flour to make our own pancake mixes by using 1/2 almond flour and 1/2 whole wheat flour.
Healthy pasta alternatives
Why its a staple: Simple, pantry meals don’t get any easier than pasta. I prefer to use lentil, chickpea, or other bean-based pastas to reduce glycemic load and increase fiber.
How to use it: Boil pasta while you make a homemade pasta sauce.
Organic white and whole wheat flours
Why it’s a staple: Homemade baked goods are always fresh and contain wholesome ingredients without additives and preservatives. Keeping organic white and whole wheat flour on-hand means that you can quickly and easily whip up a homemade breakfast or baked good at any time.
How to use it: For sourdough I like to use 1/2 whole wheat and 1/2 white flour for the perfect loaf. Use your flours in homemade pancakes, oatmeal cookies, and any other recipe you’d like to try.
Organic rolled oats
Why it’s a staple: Organic rolled oats are great to have on hand for baking and for making protein balls.
How to use it: Check our our Oatmeal Applesauce Breakfast Cookies recipe for a great way to incorporate this healthy whole grain into your diet for a fast, healthy, homemade breakfast.
Organic unsweetened applesauce
Why it’s a staple: Organic unsweetened applesauce is a low cost, easy to find pantry staple.
How to use it: I replace some or all butter or oil in my baking recipes with unsweetened applesauce to reduce the fat content. The flavor and texture still turn out great and the macros are much better.
Pumpkin seeds
Why it’s a staple: Pumpkin seeds are high in magnesium, heart-healthy fats, and fiber. They support healthy eating and are easy to incorporate into quick pantry meals.
How to use it: We use pumpkin seeds in vegan parmesan (which is a really good topping for pasta and other dishes) and in our pesto.
Olive oil and Avocado oil
Why it’s a staple: Olive oil and avocado oil are our go-to oils for cooking and baking. They contain heart healthy fats and are anti-inflammatory.
How to use it: Use olive oil in homemade salad dressings and for dipping sourdough bread. Use avocado oil as a substitute for butter in baking recipes or when cooking on the stove or in the oven with high heat.
Nutritional yeast
Why it’s a staple: Nutritional yeast is a pantry superfood. It boosts nutrition while giving meals a satisfying cheesy flavor. It is a complete protein and is rich in B vitamins.
How to use it: We use in our pesto instead of the traditional parmesan cheese. We also use it in vegan queso recipes.
Stocking your kitchen with a few nutrient-rich staples makes healthy homemade cooking so much easier. Keeping these items on hand means you’ll always have some good go-to meals for busy weeknights or times when you need a quick, easy home cooked meal.