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15 Pantry Meals You Can Make in 30 Minutes

By Anjali Shah on May 8, 2020 · Last Updated on January 15, 2021

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What are pantry meals?

Pantry meals are those types of meals you can pull together using a few staple canned ingredients as well as items such as pasta, rice, and quinoa that keep for a long period of time. Shelf stable vegetables are also included such as onions, potatoes, and squash that can stay fresh for an extended period of time.

What are some pantry staples I should keep on hand?

I recommend a few of the following items to stock up on so that even when you haven’t made a trip to the grocery store, you can still pull together an easy and delicious meal. You don’t need to have all of these on hand at all times, but if you have a good number from each category below you’ll be able to make any of the meals on this list!

Canned or Jarred Foods

Keeping a selection of organic canned or jarred foods means that you won’t have to run to the store to create a heatlhy and delicious meal in a hurry.

Canned tomatoes: This comes in handy to make chilis, soups, pasta sauces, and stir-fries.
Canned beans: Add to your chilis, soups, tacos, salads, nachos, or enjoy as a side dish.
Canned fruit (with no sugar added): This makes a simple dessert on its own, or create a bake, crumble, or oatmeal.
Canned vegetables like pumpkin puree, butternut squash puree, whole green beans or peas (no sugar added): These can make sauces, or soups in a hurry.
Pasta Sauce: A must for those nights when you don’t have much, but some pasta and sauce!
Salsa: Adds flavor to your salads, tacos, nachos, and makes a simple snack with chips.
Coconut Milk: Added to curries, soups, or used to create dairy free desserts.

Grains and Dry Items

These grains and dried goods have a long shelf life. They will fill out your meals and give them the added bulk they need to fill you up and feel satisfied.

Dried beans: Much less expensive than canned beans, dried beans are a great source of inexpensive protein. Make a large batch and use throughout the week.
Dried Lentils: High in plant protein and quick cooking, lentils can be added to soups, stews, curries, on top of salads, to pasta sauces, and so much more!
Quinoa: A grain that is a good source of protein. It is also quick cooking, so perfect to use in place of rice.
Farro or Barley: Both are grains that have a chewy texture. Make salads, soups, or create a simple side dish.
Rice (any kind – brown, wild, white, etc): Having rice on hand is essential. Pairs well with your stir-fries and curries.
Oats: Used to make oatmeal in the morning, but also can be used in savory dishes.
Whole grain pasta (or even legume based pastas are great for extra protein): A selection of healthy pastas is important to have in hand to create quick meals your family will love.

Shelf Stable Items

Vegetable Stock: Will be used for soups, stews, chilis, curries, and can be used in place of oil to sauté vegetables.
Nuts & Seeds: Add nuts to your salads and meals for extra crunch, healthy fats, and added protein.
Nut Butters: Create quick sandwiches, and add creaminess to some of your coconut based sauces.
Spices: Essential for added flavor in all your favorite dishes.
Olive Oil, Coconut Oil: These are the healthiest oils to use in your cooking. Use them sparingly to sauté vegetables, and create dessert recipes.

Long-Lasting Produce

Having long lasting shelf stable produce means you don’t have to worry about your vegetables going bad too fast. This produce can be added to your soups and stews, create stir-fries, make a pasta sauce, and so much more.

Potatoes or Sweet Potatoes: Baked, steamed, mashed, or stuffed potatoes and sweet potatoes can make a meal when you add some fresh vegetables, and plant protein.
Winter Squash: Will last quite awhile when kept in a cool dark place. You can roast your squash, and stuff it with additional ingredients. Or serve as a side dish, make it into a soup.
Cabbage: Make cabbage rolls, add to soup, braise.
Root Veggies (carrots, parsnips, etc.): These are excellent for creating a rich flavor in soups and stews, but also taste great when roasted.
Peppers: Stuff them rice and beans, chop them up to add to your sauces, stir-fries, and soups. Cut them into think slices and enjoy them fresh as a snack.
Onions: I use onions in virtually every savory dish. They add such flavor, and good for you too!
Garlic: Another staple, to add rich flavor.
Lemons/Limes: Will keep a bit longer and add a touch of necessary acidity to many dishes.

Frozen Items

Frozen vegetables and fruits can be as nutritious, if not more so, than fresh!

Some frozen vegetables I love are: broccoli, mixed vegetables, cauliflower, spinach, beans, corn, peas, edamame.
Frozen fruit works great in smoothies: frozen berries, bananas, mango, peaches, cherries, pineapple. You can also buy fruit fresh and freeze it.
Bread and tortillas freeze perfectly – so buy them fresh and put them in your freezer!

Dairy

Dairy based items like cheeses, yogurt, cottage cheese, and eggs will all keep for ~3 weeks in the fridge. They aren’t necessarily pantry “staples” but you can stock up probably once every few weeks and get away with using these items for a while!

What if I don’t have all the ingredients?

The great thing about these recipes is that they are adaptable. If you don’t have fresh veggies, use frozen or canned. If you don’t have one ingredient, simply leave it out. If you don’t have one type of veggie substitute it for one you do have. Or if the recipe calls for quinoa and you only have rice, use that instead!

What can I make with food in my pantry?

When you’re short on time, but have a stocked pantry, you can make a quick dinner in no time at all. These are my go-to meals using pantry ingredients.

Whole wheat pasta with marinara sauce and fresh spinach
Vegetable soup using vegetable stock, canned tomatoes, and shelf stable produce.
Chili, using beans, peppers, onion, canned tomatoes and spices.
Stuffed peppers, with rice, cheese and beans.
Stuffed baked potatoes, either russet or sweet potatoes.
Sheet pan nachos with black beans, salsa, and whatever fresh produce I have in the fridge.
Rice and beans, with mixed vegetables.
Stir-Fires with rice and frozen vegetables. I add tofu, or tempeh for added protein.
Breakfast for dinner! Make pancakes, oatmeal with fruit, or a tofu scramble!