Healthy Pantry Staples From a Family Registered Dietitian

Are you looking to spring clean your pantry and need a comprehensive list of healthy pantry staples? Me too girl! I’m a Registered Dietitian Nutritionist and here is my list for this Spring!

Glass containers with whole grains, nuts, seeds, and crackers in them

Why Should You Stock Your Pantry?

Stocking your pantry with healthy options makes meals come together so much easier. If you have the basics down to make healthy meals for your family, then you can build from there when meal planning and easily grab the components you need when preparing meals.

How To Stock Your Pantry

Healthy is a relative term, meaning it means different things to different people. For me and my family, I like to look for minimal ingredient staples that we reach for often. These are typically the basis of our meals. I love pantry staples because they stay fresh for longer period of time than refrigerated or frozen foods so you can really stock up as much as you think you’ll use them and as your budget allows for.

Declutter and Purge

First step in stocking is going through what you already have. Taking a few minutes to make an inventory list on a piece of scratch paper so you don’t rebuy items you already have. Then, discarding any items that have gone bad or past their expiration dates. You actually wouldn’t believe how many people have expired foods in their pantry! Finally, get rid of any items that aren’t serving you or your families nutrition goals. I am one for balance 80% nutrient dense foods and 20% fun foods. So this is truly up to you!

Healthy pantry staples to add to your list this spring

Alright, now for the fun part: stocking that pantry! Here is my list, you can get the print out below!

Canned Goods

  • Black beans
  • Pinto Beans
  • Kidney beans
  • White beans
  • Chickpeas
  • Canned Tuna or salmon
  • Coconut milk

Nuts and Seeds

  • Chia Seeds
  • Flaxseeds
  • Cashews
  • Peanut butter (opt for natural, organic and no sugar-added if possible)
  • Pumpkin Seeds
  • Sunflower Seeds
  • Hemp seeds
  • Almonds
  • Pistachios
  • Tahini (keep in refrigerator after opening)

Oil & Vinegars

  • Extra Virgin Olive Oil
  • Avocado Oil (for higher temperature roasting/baking)
  • Coconut oil
  • Apple Cider Vinegar (raw, unfiltered with the mother)
  • Balsamic Vinegar

Grain Staples

  • Whole grain rolled oats
  • Steel cut Oats
  • Whole wheat flour or gluten free flour
  • Brown Rice
  • Quinoa
  • Whole grain or rice noodle pasta


  • Dried fruit, like mango, raisins, cherries (unsweetened)
  • Protein Powder (I like Orgain or Vega)
  • Maple syrup
  • Honey
  • Tomato sauce
  • Tomato paste
  • Salsa


  • Onion powder
  • Garlic powder
  • Italian
  • Oregano
  • Red pepper flakes
  • Turmeric
  • Curry powder
  • Vanilla extract
  • Baking Powder
  • Baking Soda
  • Nutritional Yeast

Easy, healthy pantry staple meals

two cups of chia seed pudding, layered with chocolate and raspberries and a spoon in them. flowers in the background
  1. Breakfast: Rolled oats with pumpkin seeds, cinnamon, dried fruit
  2. Whole grain pancakes made with whole wheat flour or oat flour, topped with peanut butter and maple syrup
  3. Chia seed pudding: 1/4 cup chia seed, a splash or vanilla extract, a teaspoon of honey and coconut milk or other milk, mixed together and refrigerated overnight to thicken.
  4. Brown rice bowls with beans, salsa, nutritional yeast, fresh lettuce, avocado and tomato and cashew sour cream.
  5. Whole grain pasta with marinara sauce or pesto sauce and a protein and vegetable.
  6. I make a stir fry with brown rice or these millet noodles and either chicken or shrimp and frozen mixed vegetables at least once a week!
  7. Dessert: these peanut butter protein bars are to die for and made exclusively with pantry staples!

Wrapping Up

I hope you found some value from today’s blog post.
Please let me know in the comments below which pantry staple you’ll be adding to your next grocery trip!
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