100+ Healthy Non-Perishable Emergency Food Items To Stock Up On

Whether you’re prepping for an emergency or just want to have a nutritious, well-stocked pantry, this list of healthy, non-perishable foods is super helpful to have around.

Healthy Non-Perishable Foods

This list contains over 100+ foods that are non-perishable. Everything is divided into categories, there’s also a big section of healthy snack ideas and freezer foods as well!

Keep in mind…

• Some of the non-perishable items need to be refrigerated once opened.

• The term “healthy foods” is sometimes subjective. This list is not made for one diet or person in particular. Pick some foods that work for you and your lifestyle.

Dry Non-Perishable Goods

Grains

All these grains on this list are whole grains because, compared to refined grains, they are packed with way more fiber, vitamins, and minerals.

Choosing whole grains is an all-around healthier choice. Try to stay away from refined grains as much as possible. 

Brown Rice

Wild Rice

Quinoa

Barley

Millet

Couscous

Buckwheat

Oats (Oatmeal): Stay away from sweetened oatmeal packets as they have added sugar.

Whole Grain Crackers

Whole Grain Cereals

Whole Wheat Pasta

Beans & Lentils

Beans and lentils are a great source of protein and are very filling. What’s more, bags of dry beans and lentils are very cheap to stock up on.

For a healthy way to prepare them, whole beans are healthier than adding lard and making them refried.

Beans: Black, Black Eyed Peas, Garbonzo, Navy, Pinto, White

Lentils: Brown, Green, Red, Yellow, Black

(There are many more types of beans, just some are listed here.)

Fruit

Look for dried or freeze-dried fruit that has no added sugar. 

Apricots

Bananas

Berries

Cranberries

Coconut

Dates

Mangos

Peaches

Prunes

Raisins

Nuts & Seeds

There are so many options when it comes to nuts and seeds, well beyond what is on this list. Try to avoid nuts or seeds with added sugar or other ingredients.

Nuts

Almonds

Brazil Nuts

Cashews

Hazelnuts

Macadamia Nuts

Peanuts

Pecans

Pinenuts

Pistachios

Walnuts

Trail Mix

Seeds

Chia

Flax

Hemp

Pumpkin

Sunflower

Canned Non-Perishable Foods For an Emergency

Fruit

Remember, fruit canned in water is a much healthier option than sugary syrup. Also, make sure there is no added sugar on the label.

Unsweetened Apple Sauce: Sometimes canned or in individual cups. Add cinnamon to it for a tasty treat.

Fruit Cocktail

Mangos

Olives

Peaches

Pears

Pineapple

Pumpkin

Vegetables

Look for canned vegetables with no added salt or low sodium. 

Artichoke Hearts

Beets

Carrots

Corn

Green Beans

Green Chilis

Peas

Pickles

Spinach

Tomatoes (technically a fruit, most people think of them as a veggie)

Protein

Beans: Black, Black Eyed Peas, Garbanzo, Kidney, Navy, Pinto, White, etc.

Fish: Anchovies, clams, oysters, tuna, salmon, sardines

Make sure they are canned in water versus oil. Also, pick low-sodium options when available.

Meat: Chicken, chicken breast, turkey

Nut Butter (No sugar added): Almond, cashew, peanut, sunflower, etc.

Sauces

Pesto: This one may not be for everyone because it’s high in fat.  But pesto is packed with great ingredients like basil, nuts, and olive oil.  Do what works for you, or try some in moderation.

Tomato Sauce (No sugar or low sugar)

Soups & Chili

Soups lower in sodium that don’t have a creamy base are going to be a better choice. Look for broth-based soups with whole ingredients.

Amy’s Organic Soup is a favorite of mine that has some healthy options.

Drinks

Some of these drinks can be stored for months unopened.  Once open, they do need to be refrigerated.

Your best bet is to buy smaller sizes of these items and use them right away if you don’t have access to a fridge.

Dairy/ Nut Milk

Nut Milk: Unsweetened almond, cashew, coconut, etc.

Powdered Milk

Evaporated Milk

Other

Coffee & tea

Coconut water (unsweetened): Needs to be refrigerated once opened

Electrolyte powder to add to water  (Make sure they are sugar-free.)

100% Fruit or vegetable juice:  This one way can be a little controversial, whether it’s healthy or not, but do what’s best for you. 

Some people think it’s fine; others find it has too much sugar.  Do what works for you. It needs to be refrigerated once opened.

Water: Obviously, the most essential drink to stock up on.

Healthy Non-Perishable Snacks

Some of these foods, like dried fruit and nuts, were mentioned before, but I also wanted to include them on this list of healthy snack ideas that are non-perishable. 

Apple Sauce (Unsweetened)

Canned fruits & veggies (Refer to the huge list at the beginning of the post.)

Crunchy Chickpeas

Dark chocolate

Dried Fruit (The types are listed earlier in this post.)

Nuts, seeds, trail mix (Different types listed earlier in this post.)

Granola Bars

Pita Chips

Jerky: Grass-fed beef, turkey

(Keep an eye out for no or low sugar.  Try to stay away from additives and coloring. Grass-fed beef or turkey jerky is the most healthy.)

Popcorn

Pretzels

Protein bars

Protein powder

Protein Balls

Rice Cakes

Veggie Chips or Sticks

Condiments

Ketchup

Mayonnaise

Mustard

Salad Dressing

Soy Sauce (Low Sodium)

Non-Perishable Baking & Cooking Items

You may or may not have the ability to cook, but I wanted to still give you guys some options to have around.

Baking soda & powder

Bouillon Cubes

Broth: Chicken, beef, etc.

Cocoa powder

Dry yeast

Dry herbs & spices: Basil, cilantro, cinnamon, cumin, ginger, etc.

Ghee (Clarified Butter) – This doesn’t need to go into the fridge after opening.

Flour: Almond, coconut, whole wheat, etc.

Honey

Nut Butters

Nuts

Oils: Avocado, coconut, olive, sesame, etc.

Rolled Oats

Salt & Pepper

Stevia

Vanilla

Vinegar

Supplements & Medications

Have a good multivitamin on hand because, in a worst-case scenario where you aren’t getting all the nutrients you need, you’ll still be covered. Also, make sure you stock up on any medications you need as well.

Babies, Kids & Pets

Don’t forget to stock up on baby and kid essentials and food. Stock up on dry and/or wet food for your fur babies (pets) as well!

Bonus Ideas: Freezer Foods

Even though this is a non-perishable food list, I wanted to give you guys some frozen options. Depending on the emergency circumstances, you may have power and access to your freezer.

If this is the case, you can fill your freezer with plenty of nutritious options.

Grains

Frozen bread will last three to six months, and frozen tortillas around three months.

Whole Wheat Bread

Sprouted Bread

Rye Bread

Whole Wheat Tortillas

Corn Tortillas

Protein

When freezing meat or other protein sources, the freezer will dramatically increase the amount of time it takes for those items to spoil

Fish

Meat: Chicken, turkey, Grass-fed beef,

Egg Muffins: Make egg muffins ahead of time and pop them in the microwave to reheat.

Fruits & Vegetables

So many types of fruits and vegetables can be purchased already frozen. Another option that is typically cheaper, depending on the item, is to cut up fresh produce and store it in Ziploc freezer bags.

Packaged Frozen Meals

There are some great healthy options out there when it comes to frozen meals.  Look for frozen meals that are low in sodium and have real ingredients you can pronounce.

Homemade Frozen Meals

You may not have time to prep meals, but if you do make some freezer dinners to have on hand.

Here are some healthy freezer meal recipes for you to make.

Healthy Emergency Food Stocking Tips

1. Aim for a well-balanced food supply.

Make sure you are getting enough protein, carbohydrates, and fat. You don’t want all carbs and no protein sources.

2. Stock up on your favorite spices, flavorings, and condiments.

Many times, eating canned foods can be pretty bland. Have some of your favorite spices and flavorings on hand to jazz up your food.

3. Pick foods you normally would eat. 

At some point, if an emergency doesn’t happen (which I hope), your stockpiled food will eventually go bad.

In this case, you want the foods to be ones you actually eat normally so you don’t just end up throwing foods away when they expire.

4. When storing, just like at the grocery store, stock the items closest to the expiration date in the front.

This way, you will eat the items that are about to expire first.

4. Check your emergency supply every 3-6 months at least. 

This way, you can make sure to eat or donate any food about to expire to prevent food waste.

5. Non-Perishable Foods To Donate

One last thing, I wanted to mention, besides the freezer items, this is a handy list if you’re looking for non-perishable foods to donate to different organizations.

In times of emergency or in the best of times, many non-profit organizations are looking for food donations to help the less fortunate.

Final Thoughts

Some healthy options may not be available in times of an emergency.

There comes a point where eating healthy gets sacrificed for survival, but this list will help you have a well-stocked pantry so even if there are shortages, you still have some healthy food on hand.

Whatever your reason for checking this list out, sending good thoughts your way that you and your loved ones are safe if you are in or prepping for an emergency situation.

Do you have any more healthy, non-perishable food ideas?  I’d love to hear them and maybe add them to this list.