21 Healthy Pantry Staples You Should Stock Up On

Keeping your pantry stocked with healthy foods makes eating well so much easier, especially on your busiest days. These shelf-stable pantry staples are perfect for stocking up and can be used for meal prep or nutritious snacks.

So the next time you’re at the grocery store, be sure to grab some of these healthy pantry staples.

1. Unsweetened Applesauce Cups

Unsweetened applesauce cups make a quick, no-sugar-added snack and are a versatile baking ingredient to have in your pantry. They’re also an easy swap for oil in muffins and cakes.

If you prefer to stock up on larger containers, just be sure to refrigerate them after opening.

2. Canned or Dry Beans

Beans are high in fiber, protein, and iron, and both canned and dry beans are good to have on hand. Look for the low-sodium canned version if you are trying to cut back on salt. While dry beans might take longer to prep, they are typically cheaper than canned.

3. Canned Pumpkin Puree

Look for canned pumpkin puree with no added sugar or spices, and double-check you’re not grabbing pumpkin pie filling by accident. Pumpkin is rich in vitamin A and high in fiber. It’s also great to make healthy desserts, soups, curries, and smoothies.

4. Whole Grain Crackers

Many brands use just a handful of ingredients like whole wheat flour, olive oil, and seeds. Look for options with at least 3g of fiber per serving.

5. Canned Wild Salmon

This shelf-stable protein is rich in omega-3s and often lower in mercury than fresh or farmed alternatives. Look for varieties packed in water with no added salt for the cleanest option. It’s ready to eat and great in salads or for making salmon burgers.

6. Nuts

Nuts like almonds, walnuts, and cashews are rich in healthy fats, protein, and fiber. Enjoy them as a nutritious snack, toss them into oatmeal, or sprinkle them over salads for added crunch.

7. Sardines in Olive Oil

High in omega-3s and calcium (especially when eaten with the bones), sardines are also low in mercury. Choose sardines packed in olive oil for added flavor and healthy fats.

8. Plain Oatmeal

Oatmeal is a high-fiber, budget-friendly staple you should always stock up on since it’s so versatile. Not only is it great for breakfast, but you can add it to smoothies, use it in your healthy baking recipes, or to thicken soups.

9. Shelf-Stable Almond Milk (Unsweetened)

Low in calories and often fortified with calcium and vitamin D, these cartons last for months unopened. Just be sure to grab the unsweetened version to avoid extra sugar.

10. No-Sugar-Added Dried Fruit

Look for dried fruit with just one ingredient and no added sugar. Enjoying some dried fruit will satisfy your cravings for something sweet, which will help you not reach for highly processed treats.

11. Brown Rice

While we always recommend stocking up on bags of brown rice, you might also want to have some heat-and-eat pouches on hand for convenience, since they take a lot less time to make than cooking a big batch of rice.

12. Nut Butter Packets (Single-Serve)

Made from just nuts and sometimes salt, these portable packs offer healthy fats and protein. They’re great with fruit or on toast when you’re on the go.

13. Roasted Seaweed Snacks

Low in calories but high in iodine, these thin sheets are often just seaweed, oil, and salt. Look for versions with minimal added ingredients.

14. Shelf-Stable Tofu

This long-lasting protein option can be stored in your pantry until opened. It’s made from soybeans and water, with no preservatives, and absorbs flavor easily.

Some tofu is not shelf-stable, so make sure you’re stocking up on the packs that don’t need to be in the fridge until after opening.

15. Lentil Pasta

Made with just lentil flour, this pasta is gluten-free and packed with protein and fiber. It cooks fast and has a firm texture that holds sauces well.

16. Whole Wheat English Muffins

With more fiber than white varieties, these are often made without added sugars and freeze well. They’re an excellent option to have on hand for a quick breakfast and also perfect to use to make mini pizzas.

17. Jerky or Beef Sticks

Jerky or beef sticks are perfect when you need an on-the-go high-protein snack. Look for brands with minimal ingredients, with no added sugar, and lower in sodium.

18. Popcorn (Air-Popped or Lightly Salted)

Whole grain and low in calories per cup, air-popped popcorn is a satisfying snack when you’re looking for something to munch on. Choose plain or lightly salted versions to keep it healthy.

19. Chia Seeds

High in fiber, omega-3s, and protein, chia seeds give yogurt, oatmeal, or smoothies a nutritious boost. Chia seeds can be made into a pudding-like texture when soaked in liquid, making them great for meal-prep breakfasts.

20. Canned Tuna

Canned tuna is perfect for quick lunches like tuna salad, sandwiches, or mixing into whole wheat pasta. It’s also great for making tuna patties or tossing on top of a leafy green salad for an instant protein boost.

21. Quinoa

This protein-packed grain is loaded with fiber and essential nutrients. Quinoa cooks up in about 15-20 minutes, making it perfect to incorporate into your weeknight dinners. You can also use it in soups, salads, and as a base for stir-fries.