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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

The Best Food Products for a Healthy Pantry

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Having a well stocked pantry is key to being able to cook healthy meals in a pinch. But what exactly do you need for a healthy pantry? This guide will help you identify the essentials for a healthy pantry to make quick delicious meals at home!

best items for a healthy pantry - dried pastas and grains in jars

I am all about cooking healthy meals at home that are delicious, but don’t take a lot of time to make. With two little kids running around, I really want to be in and out of the kitchen in under an hour.

On those days when I haven’t gone grocery shopping, I really tend to rely on my pantry and freezer for those essentials that help me get dinner on the table. So what are those essentials? What staples are “must haves” when creating a healthy meal?

That’s where this list comes in! I hope this helps you to plan for days when you really don’t want to have to visit the grocery store in order to still have a healthy meal at home!

What Items Should Be in a Healthy Pantry?

#1 | Healthy Pantry Essentials: Oils, Vinegars & Condiments

healthy pantry essentials - oils, vinegars, condiments
  • Extra-virgin olive oil: Adds great flavor for cooking, perfect for salad dressing, and has tons of healthy fats and antioxidants
  • Balsamic Vinegar
  • Ketchup
  • Barbecue Sauce: Make sure you get one that is super low in sugar – around 45 calories for 2 Tbsp
  • Reduced-sodium soy sauce
  • Salsa
  • Pasta Sauce
  • Hot sauce
  • If you’re into salad dressings – make sure to pick a variety that does not have sugar added and uses extra virgin olive oil (not vegetable oils). Or, you can make a simple, fresh dressing at home using olive oil, balsamic vinegar, garlic, salt and pepper – that’s what I do!
  • Real maple syrup: Be sure to avoid the sugary syrups like Mrs. Butterworth’s “syrup” that you can find at your local grocery store – those don’t provide any of the antioxidant health benefits that real maple syrup has, and they are often super high in sugar & high fructose corn syrup
  • Fresh fruit preserves that are low in added sugar (Better than jelly because they contain real fruit!)
  • Pizza Sauce: Make sure you get one that is low in added sugar
  • Optional: Dijon mustard or regular mustard; organic mayo or vegan mayo made from organic oils.

#2 | Healthy Pantry Seasonings

healthy pantry seasonings
  • Salt: Sea salt is better than regular salt because it’s less refined and has more minerals – but it is also less salty so you have to account for that in recipes
  • Black pepper
  • Crushed Red Pepper
  • Dried herbs: Italian seasoning blend, dried oregano, dried rosemary, dried thyme, dried basil, bay leaves
  • Dried spices: ground cumin, chili powder, curry powder, cayenne pepper, ground cinnamon, garlic powder, ground ginger, ground coriander, ground turmeric, taco seasoning, ground nutmeg, paprika
  • Vanilla extract

#3 | Long Lasting Items: Canned Goods & Bottled Items

canned goods
  • Canned tomatoes (crushed with Italian seasonings are great for sauces)
  • Tomato paste
  • Reduced-sodium broths
  • Canned beans: cannellini, kidney, chickpeas (garbanzo beans), black beans and pinto beans
  • Low calorie canned soups: Amy’s Organic and Trader Joe’s has a great variety of organic, low sodium soups
  • Refried black beans
  • Light coconut milk
  • Nut butters (peanut and almond are my favorites because they are the highest in protein)
  • Sunflower seed butter

#4 | Healthy Grains & Legumes To Always Have On Hand

  • Assorted whole-wheat and chickpea/legume pasta
  • Brown rice
  • Whole-wheat couscous
  • Quinoa: So easy to make and the only complete protein on the list! You can substitute it for anything you’d use rice for.
  • Regular and quick-cooking barley
  • Bulgur
  • Rolled oats, or steel cut oats
  • Dried lentils
  • Dried beans
  • Bread: I like Ezekiel’s / Food For Life sprouted grain breads, english muffins, bagels, tortillas. All breads, tortillas, etc. freeze really well, and if you heat them in a toaster oven they taste just like fresh bread!

#5 | Baking Products for a Healthy Pantry

baking products for a healthy pantry
  • Whole-wheat flour and whole-wheat pastry flour
  • Oat flour
  • Baking powder
  • Baking soda
  • Unprocessed wheat bran
  • Quick-rising yeast
  • Cornstarch
  • Coconut sugar or brown sugar
  • Honey or Agave
  • All-purpose flour (optional)
  • Granulated sugar (optional)
  • Dark chocolate chips (choose one that is 70% dark chocolate)

#6 | Nuts, Seeds and Dried Produce

nuts and seeds
  • Nuts: Peanuts, Walnuts, Cashews, Almonds and Pecans
  • Seeds: Sesame Seeds, Sunflower Seeds, Pumpkin Seeds
  • Seeds that can also be ground or eaten whole: Chia seeds and flax seeds (these are a great addition to oatmeal, smoothies, etc)
  • Dried fruit: Make sure to get dried fruit that has no added sugar or oils. Freeze dried fruit is the ideal choice. Some favorites include: dried apricots, dates, raisins; freeze dried strawberries, blueberries, apples, mango and many more options here!
  • Freeze dried vegetables: Carrots, Broccoli, Okra, Snap peas, and many more options here as well!

#7 | Refrigerator & Freezer Basics

photo of refrigerator and dairy

All of these refrigerator/freezer items last at least 2 weeks if not longer so you can buy them in bulk as needed!

  • Organic 1% or skim milk
  • Organic Butter, Unsalted
  • Low fat sour cream
  • Cottage cheese
  • Greek yogurt
  • Organic free range eggs (Try using only egg whites in your omelettes/fritattas/etc – you’ll get all of the protein with none of the fat)
  • Cheeses: Sharp Cheddar, Pepperjack, Feta, Parmesan, Mozzarella and shredded cheese blends
  • Frozen Fruit: Frozen berries are the best – super high in fiber, and freeze really well
  • Frozen Vegetables: Broccoli, Cauliflower, Mixed Vegetables (green beans, carrots, peas), Corn, Bell Peppers, Spinach
  • Extra Firm Tofu

How do I keep my pantry stocked?

There are a few basic rules I like to follow to keep my pantry well stocked and ensure I don’t run out of anything I need!

  1. Keep things organized and clean. I group like items together on the same shelf so that I can easily see what I need and what I might be running low on.
  2. Once you start running low on a particular item, add it to your grocery list! I keep my grocery list on my phone, but a simple post-it on the fridge would work too.
  3. Keep extras of non-perishables. We have some extra shelving in our garage so for things that I know will last for a year (e.g. canned goods) – I’ll keep some in a separate location from our pantry just in case.
  4. Regularly take inventory, clean things out. That way you won’t end up with an expired box of pasta from 2009 sitting in your pantry for years!

How do you organize a healthy pantry?

I like to organize my pantry visually – keeping things I use the most frequently on eye-level shelves, and keeping things we use less frequently (or extras of items) on the higher shelves.

My pantry has shelving all around the room so I have two sets of shelves to work with. I group similar items together in this way:

  • Shelf 1: Bulk dry goods, nuts, seeds, spices, baking goods
  • Shelf 2: Grains, pastas, rice, cereals
  • Shelf 3: Canned goods, nut butters, sauces, oils, condiments
  • Shelf 4: Snacks, crackers, Extra items

I also recommending using clear storage containers for foods like pasta, grains, dried lentils/beans etc — because then it’s easy to see what you have without having to dig around a bunch of boxes!

Try Some of These Healthy Pantry Recipes!

24 responses to “The Best Food Products for a Healthy Pantry”

  1. I also think the list is great – thanks a lot Anjali! and those beautiful photos make me want to rush down to the supermarket and stock up RIGHT NOW!!

  2. I love the list! Thanks for sharing such handy tips! May I save this page and stock my next grocery list accordingly!

    • No problem at all – so glad it’s helpful! And yes of course! That’s what this list is for 🙂

  3. Splendid ingredients for a healthy pantry. In the refrigerator, don’t forget organic butter – it tastes better and it’s free of all the pesticides and artificial hormones.

    • Thanks! I actually already have organic butter listed in the “oils, vinegars, condiments” section 🙂 But totally agree that organic butter is much better for you than regular butter!

  4. Being a bachelor, this list puts my pantry (or lack thereof) to shame. Maybe you could write an article about something bachelor’s could put together? Like a streamlined version of this? Keep up the awesome blogging Anj!

    • Aw thanks Amit! And that’s a great point – I can totally post a streamlined version of this 🙂 Stay tuned!!

  5. Love your list! I am going to be doing my shopping today and will make sure to add some of these staples to my list! 🙂 Thanks so much for this!

  6. That’s the most comprehensive list that I’ve come across. I agree with so many of your recommendations. I especially like your Trader Joe suggestions. I realize a lot of people don’t have access to TJ, but I live for it.

    • Thank you so much Cathy!! I totally agree with you about TJs – they have a lot of great, packaged, shelf-stable, all-natural products that are really reasonably priced. For people that don’t have access to TJs – Whole Foods or even a regular grocery store has similar products – but I (like you) have an affinity for Trader Joe’s 🙂

  7. What a thoughtful and comprehensive pantry list. Makes a great grocery list. Your spice list is quite nice.
    One thing on the maple syrup—I totally agree. Use the real deal or nothing. But…even real maple syrup is pure sugar. That’s what sap is, it’s just a natural form of it. What it ISN’T is processed high fructose corn syrup and artificially flavored which is what most name brand syrups are. And that’s a bad combination. Thank you for all your effort!

    • Thanks – I’m so glad it’s helpful! Totally agree about maple syrup – it is sugar, but is at least all-natural vs. the brand syrups like you said 🙂 Thanks for the clarification!

  8. I like your pantry list. With a well stocked pantry and fridge/freezer like that, there’s so many things you can make without a quick run to the store. I must admit that I don’t usually have pesto on-hand. 😉

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