How to Stock a Healthy Pantry

Tips from a health coach about how to stock a healthy pantry so you always have food on hand to make healthy and delicious meals!

One key to making healthy eating easier is making sure your pantry is stocked with healthy foods.

I always joke that Isaac and I have way too much food in the house for two people, but then again I don’t ever complain when I look up recipes and already have all the ingredients on hand!

Pantry stocked with canned goods, vegetables and more.

Once you have your pantry stocked with these healthy staples be sure to check out my healthy pantry staple recipes for a roundup of quick and easy meals you can make.

Healthy Pantry Staples to Keep on Hand

Grains and Legumes

  • Oats (steel cut and old fashioned)
  • Quinoa
  • Rice
  • Dry beans like chickpeas, red beans, black beans and lentils
  • Pasta (I like legume-based pastas)

Canned/Packaged Goods

  • Crushed tomatoes, diced tomatoes and tomato paste
  • Marinara
  • Canned coconut milk
  • Canned pumpkin
  • Canned tuna
  • Vegetable and chicken broth
  • Shelf-stable non-dairy milk

Pantry staples stocked in a pantry like peanut butter, canned goods and bagged foods.

Nuts, Seeds and Dried Fruit

  • Nuts (almonds, walnuts, cashews, pecans, pistachios, etc.)
  • Chia seeds
  • Flaxseeds
  • Sunflower seeds
  • Shredded coconut
  • Dried fruit (dates, raisins, cranberries, blueberries, etc.) 
  • Nut/seed Butter (almond, coconut, peanut, sunflower, tahini, etc.)

Oil and Vinegar

  • Oil (coconut, avocado, olive, etc.) 
  • Vinegar (balsamic, apple cider vinegar)


  • Ghee
  • Ketchup
  • Mustard
  • Tamari, soy sauce or coconut aminos
  • Maple syrup
  • Salad dressings
  • Sriracha

Pantry stocked with vegetables and canned goods and dry goods.

Long Lasting Veggies

  • Onions
  • Garlic 
  • Potatoes (sweet potatoes and white potatoes)
  • Winter squash (spaghetti squash, butternut, acorn, etc)

Baking Supplies

  • Grain-free flours (almond, coconut, oat, etc.)
  • Coconut sugar
  • Honey
  • Chocolate chips
  • Baking soda / baking powder

Fridge Staples

  • Eggs
  • Veggies (lettuce/ spinach, tomatoes, carrots, broccoli, cauliflower, bell peppers, ginger root etc.)
  • Fruits (lemons, limes, apples, oranges, grapes, blueberries, avocados, etc.) 
  • Meat & Seafood (chicken, ground turkey, salmon)
  • Tofu
  • Tempeh 
  • Yogurt 
  • Hummus
  • Feta cheese 

Freezer Staples

  • Veggie burgers
  • Frozen fruit (I love blueberries, banana, and mango)
  • Frozen veggies (my faves: stir-fry veggie blends, edamame, cauliflower rice, broccoli, peas and corn)
  • Frozen seafood (salmon and shrimp are my go-tos)
  • Whole grain bread and English Muffins
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    1. Michelle Hastie Thompson
      March 10, 2021 AT 2:49 pm

      Thank you for sharing a well rounded list of pantry staples. Nothing is more frustrating than finding a great recipe only to realize you do not have an ingredient on hand!

    2. Jocelyn Diaz
      September 24, 2020 AT 6:02 am

      It’s so true how having a healthy pantry makes everything easier when trying to make new recipes! I purposely threw out the not so good things in my pantry and have stocked it up with healthy items.

    3. Maria
      May 17, 2020 AT 4:00 am

      Hey! Thank you for the insights. I have gone through the list and have almost everything what you listed above! However, I am thinking about decreasing the emount of canned food, as it often comes along with high sodium amount (e.g. fish). With canned veggies it is much easier, rinsing them off with water.

    4. bionaze
      May 7, 2020 AT 12:52 am

      Such a great educator. Thank you so much for sharing this! Stocking your foods during this pandemic is really important. Food supplies might be out of stock in the market.

      1. Brittany Mullins
        May 7, 2020 AT 8:13 pm

        Of course, I’m so glad it’s helpful!

    5. Dan Martin
      February 1, 2014 AT 11:09 pm

      What is the problem with canned tomatoes? Does it apply to home canned tomatoes in mason jars? I only eat my own home canned tomatoes.

      1. Eating Bird Food
        February 2, 2014 AT 8:40 am

        Check out this article. It’s the BPA in the cans that’s the issue. Homemade canned tomatoes are great!

Parchment paper lined with protein balls.


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