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  • Writer's pictureHuma Naz

Keep Your Pantry Stocked With These Healthy Staples

Keep up with your wellness goals with an organized and well-stocked pantry.

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A well-stocked and organized pantry can make it easier for you to prepare last-minute dinners on busy days and help you avoid wasting time looking for ingredients. The best part is that you'll always have go-to nourishing ingredients on hand to make meals with through the week. A functional pantry can revolutionize your time in the kitchen and make it easier for you to keep up with wellness goals.

When shopping for pantry staples, it's important to consider your budget, taste preferences, allergies and other needs. Thankfully, many pantry staples are budget-friendly like canned beans, dry grains and shelf-stable vegetables. The key to picking pantry staples is to choose foods from different food groups along with seasonings so you can create flavorful balanced meals. Purchasing multi-purposeful ingredients can also be a great idea.

Once you purchase your pantry staples, I recommend placing them in clear glass jars with labels so they are easily accessible for you and your family. I have created a Free Printable List of 100 Pantry & Spice Labels that you can download right now!- CLICK HERE!

Check out my list below to help you get started!

Healthy Pantry Staples List:


Steal Cut Oats

Rolled Oats

Brown Rice

Long-grain white rice

Wild Rice


Pasta(whole grain pasta, quinoa pasta, chickpea pasta, etc.)

100% whole wheat tortilla and bread

Legumes and Lentils

Dried and canned beans (kidney, black beans, cannellini, chickpeas, navy, pinto, etc.)

Lentils (black, brown, green, yellow, red, split lentil varieties, etc.)


Black-eyed peas

Nuts, Seeds and Dried Fruit

Nuts (almond, cashew, walnut, pistachio, macadamia nut, etc.)

Seeds(sunflower, pumpkin, hemp, sesame, chia, ground flax, etc.)

Dried Fruit (dates, apricot, cranberries, etc.)

Unsweetened nut or seed butters (peanut, almond, cashew, sunflower, etc.)

Shelf-Stable Veggies



Winter squash varieties


Oils, Vinegar and Condiments

Olive oil

Avocado oil

Sesame oil

Balsamic vinegar

Apple cider vinegar




Low-sodium soy sauce or coconut aminos

Canned and Other Packaged Goods

Canned Tuna

Canned diced/crushed tomatoes, tomato paste, tomato sauce (ex: Otamot)

Low-sodium vegetable and/or chicken broth

Shelf-stable unsweetened non-dairy milk (coconut milk, almond milk, etc.)

100% pumpkin puree

No salt added canned vegetables(green beans, corn, etc.)

Chiles or pickled jalapeños


Flour (all-purpose, whole-wheat, coconut, etc.)

100% cacao powder

Unsweetened coconut flakes

Semi-sweet or dark chocolate chips

Baking powder and baking soda

Cereals and Snacks

100% whole grain cereals


Crackers( whole-grain, seed-based, quinoa crackers, etc.) Brown rice cakes

Snack bars (ex: B.T.R Bars and Blake's Seed Based Bars)

Unsalted popcorn kernels


Spices/Seasonings and Herbs

Black pepper


Chili powder

Garlic powder

Onion powder

Ground cinnamon

Ground nutmeg

Cumin Seeds

Curry powder

Bay leaves

Cayenne pepper

Red pepper flakes





Here are some nourishing recipes to make with pantry staples:

Share a photo of your labeled jars with me on Instagram @adoseofnutrition- I'd love to see!

Hungry for more information ? Check out my previous posts below!

Let's connect! Share some of the pantry staples you pick up every time you grocery shop on Instagram with the hashtag #doseofnutrition

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