30 Pantry Staples for a Healthy Eating

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Having a well stocked healthy pantry is essential if you’re committed to living a healthy lifestyle. A well stocked pantry can take you from snacks to meals effortlessly without fear of being taunted by the midnight munchies. Likewise, a pantry stocked with the wrong foods can wreak havoc on your health.

healthy pantry staples

Are you ready for a pantry overhaul? Here are some pantry staples for healthy eating.

1. Raw Almonds

Almonds are filled with vitamins and nutrients. They are make a great healthy snack. Stick with raw almonds to keep things healthy.

2. Vegetable Chips

Colorful vegetable chips tend to have less salt, sat and calories than regular potato chips.

3. Extra Virgin Olive oil

Olive oil is perfect for dipping, noshing and great on salads too!

4. Canned salmon

Make sure you always have wild salmon on hand to make this salmon ball recipe.

5. Dates

These sweet jewels really help to take snacking to a whole other level. Try using them in place of sugar in your favorite desserts. They work well when making homemade almond milk as well.

6. Seed butter

Almond butter is good but what if you have a nut allergy. I was gifted these 5 Seed Butters from Beyond Equator and was really impressed. Not only are they nut free but, with ingredients like chia, flax seeds, pumpkin seeds, sunflower seeds and hemp seeds you get a whopping 8 grams of protein a serving.

Get some 5 Seed Butter.

Currently loving smearing this on just about anything I want.

7. Coconut oil

There are so many helpful uses for coconut oil, you might as well keep it stocked in your pantry too.

8. Cassava chips

Switch up your normal snack routine and get your hand on some cassava chips. So good.

9. Coconut water

Coconut water is not only refreshing but the electrolytes make it one of those things you should have on hand in case of emergency.

10. Sardines

This small fish pack a nutritional punch. Vitamin D, omega 3 fatty acids and b12 are some of the goodies you’ll get when you nosh on sardines.

By the way, did you know that sardine has some of the highest levels of levels of non-dairy calcium? So if you’re looking to cut back on dairy, consider packing up on sardines instead.

11. Pumpkin seeds

Pumpkin seeds (also known as pepitas) are great for snacking on by themselves or mixing into your favorite cereal. Stock up on these, they’re full of nutrients.

12. Raisins

From breakfast to dessert, raisins are a “must” as a healthy eating pantry stable.

13. Salsa

Sure you can make your own but, stocking up on this pantry stable makes it easy to put a dollop of salsa on your morning scramble or use it to as add an unexpected zing to chicken breasts.

14. Coconut milk

From stews to smoothies, coconut milk is a tasty way to jazz up any meal.

15. Wild tuna

Quick and healthy meals are a possibility any day of the week when you have canned tuna on hand. Look for tuna packed in water versus oil.

16. Almond flour

grain free gluten free cereal

Healthy recipes are just a bag away when you have almond flour on hand. Here’s are one of those recipes, grain free cereal using almond flour.

17. Sunflower seeds

Sunflower seeds are a healthy and nutritious way to pack a plant-based protein punch. There are 29 grams of protein in just one cup.

18. Banana chips

Banana chips are naturally sweet and a tasty pick me up for a delicious snack.

19. Prunes

When it comes to easy to make healthy snacks, prunes are often overlooked when they really shouldn’t be. Prunes are filled with fiber, great for digestion and are a great choice as a grab and go.

20. Unsweetened Shredded coconut

Whether you’re using shredded coconut as a topping for your chia pudding or as an ingredient in your morning cereal, unsweetened shredded coconut is a must.

21. Maple Syrup

If only remember one thing after reading this post remember this, swap out your pancake syrup for maple syrup. Maple syrup is so much for better, contains essential nutrients and is full of b vitamins.

22. Chocolate Chips

Come on, you just have to have chocolate chips on hand. I love adding them to these gluten free chocolate chip banana muffins. If you want maximum antioxidant power then go for dark chocolate chips.

23. Ground Flaxseed

Flaxseed is a superfood high in dietary fiber with touted heart benefits. Keep some on hand in your pantry for adding to plant based smoothies or baked goods.

24. Fruit Puree

Whether you’re talking about applesauce or other fruit pouches, fruit purees are a great choice as a healthy pantry staple and healthy snacking on the go.

25. Beans

If your gastrointestinal track can tolerate beans, stock your shelves with dry beans and a few cans of beans as well (in case of emergency). Dry beans have a great shelf life. Beans are a great source of non-animal protein and fiber.

26. Sun Dried Tomatoes

Sun dried tomatoes are like little pockets of sunshine in your mouth. They cas wake up any recipe and are absolutely delicious. You may even try adding sun dried tomatoes to this confetti chicken quinoa salad recipe.

27. Popcorn

If you’re the family is the popcorn eating type, then I recommend keeping some popcorn kernels on hand. Unpopped kernels are healthier than microwave bagged popcorn and doesn’t have the chemicals that traditional microwaved popcorn has.

28. Olives

Simple ingredients make a big difference. Olives are one of those ingredients. Want to know where to start? Try some green olives or Mediterranean olives at your next meal.

Olives are great for snacking on too!

29. Snack Bars

Not all snack bars are created equal. Actually many snack bars are “candy bars” disguised as “good for you” snacks. Lookout for the sugar content before you buy.

When it comes to sugar content, children should be getting no more than 12 g. Women 24 grams and 36 grams for men. So check the ingredient label before you buy.

30. Wild Rice

Traditional rice is a staple for many diets. It’s familiar. It’s tolerable and it’s affordable. But there’s a healthier option for those that want the taste of rice without the glycemic raising and inflammatory boosting effects.

Try some wild rice instead. Wild rice is actually not rice. Wild rice is a member of the grass family and fluffs up just as well. It’s important when you’re buying wild rice that you read the ingredients to make sure you’re not buying wild rice mix.

The package has to say “wild rice” only and that should also be the only ingredient. Pair wild rice with the same types of foods that you would eat rice with like chicken, salmon dishes or even shrimp dishes.

Ready to stock up? This list of healthy kitchen staples is a perfect place to start.

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