Published: · Modified: by Caitlin Self, MS, CNS, LDN · This post may contain affiliate links. 2 Comments
We're digging into fast & easy real food recipes using pantry-only ingredients!
A few people have reached out asking for pantry staple recipes lately. Regardless of your immediate concerns, it's always good to have those back-pocket ideas on hand for busy nights.
It seems like a good time to highlight some meals you can make with pantry items, fridge staples, and non perishables.
Tips for Real Food Pantry Recipes
- Keep protein in mind. Things like beans and quinoa are going to be more satiating and better for overall health than loading up on tons of white rice and oatmeal!
- COLORS. Get (natural) colors wherever you can! Dried herbs and spices, nuts and seeds, and veggie pastas are a good way to make sure you're at least getting some phytonutrients while produce options are lean. (Not to mention their immune-boosting benefits!)
- Don't forget the fat! I love coconut oil (and milk), olive oil, and ghee because they can all be left at room temperature (but away from direct sunlight) for extended periods of time without going rancid. Healthy fat is absolutely your friend when you're rationing out your food or looking for something fast to feed a crowd.
Please let me know if you have other awesome suggestions - leave them in the comments below so everyone can benefit.
Pantry Recipes for Busy Nights and Emergencies
Stock up on pantry essentials to make these fast and easy pantry recipes any day of the week!
4-Ingredient Coconut Chickpeas with Tomatoes and Kale
Ingredients:
3 cups cooked chickpeas (2cans, drained)
1can diced tomatoes (1.5 cups)
1can coconut milk (1.5 cups)
½ teaspoonsalt
4–6cups chopped kale
Quinoa, Tomato, and Roasted Red Pepper Soup
Ingredients:
1 Tablespoon olive oravocado oil
1 medium onion, minced (can sub with dried or powder!)
2 teaspoons Italian seasoning
½ teaspoon thyme
½ teaspoon smoked paprika
4 cloves garlic, minced (can sub with garlic powder)
½ cup uncooked quinoa
8 oz (1.5 cups) roasted red peppers (storeboughtorhomemade), packed in water or oil, chopped or minced
28 ounces crushed tomato (puree)
28 ounces diced tomatoes
3 cups vegetable broth
Creamy Pumpkin Pasta Sauce Recipe
Ingredients:
1 Tablespoonolive oil
4cloves garlic, grated or finely minced
1can pumpkin puree (about1 ¾ - 2 cups)
1 cupmilk (use any milk or replace with water / pureed cashews or macadamia nuts)
½ teaspoonsalt
1 tablespoonvinegar
¼ teaspoondried oregano
½ teaspoondried basil
dash of cayenne powder
(Pair with Cybele's Free to Eat pasta!)
Peanut Soba Noodles with Veggies
4servings buckwheat soba (about9 ounces)
1 Tablespoonolive oil
1 Tablespoonminced garlic (powder okay, use ½ teaspoon)
1medium carrot, julienned
1sweet bell pepper, julienned (jarred okay)
4–8ounces shiitake mushrooms, sliced (dried & rehydrated okay)
2–4cups greens, like cabbage (omit if you don't have it!)
2 teaspoons minced ginger (frozen or dried okay, just ½ teaspoon dried)
1 teaspoonsoy sauce
For the Sauce:
2 teaspoons minced ginger (frozen or dried okay, just ½ teaspoon dried)
¼ cuppeanut butter
1.5 Tablespoons rice vinegar
1.5 Tablespoons sesame oil
2.5 Tablespoons soy sauce
1 teaspoonvinegar or citrus juice
½ teaspoonred pepper flakes
Lemon Feta Couscous (or Quinoa) With Spinach
Ingredients:
1.5 cups uncooked whole wheat couscous
2 cups frozen spinach (omit if you can’t access it!)
1.5 cups roasted red peppers, chopped or sliced
1can chickpeas (garbanzo beans)
4 ounces feta cheese
juice fromhalf alemon (about1 Tablespoon)
optional: red pepper flakes
Ingredients:
2–3Tablespoons ghee
4cloves garlic (can modify to use garlic powder)
8 ounces mushrooms (about240 grams) – you can use dried shiitakes here! Rehydrate them first.
2 teaspoons soy sauce
1–2teaspoons chili paste (pureed spicy peppers – like sambal oolek or sriracha)
8 cups leafy greens (we used kale & mustard greens)
4servings soba noodles (about240 grams uncooked)
optional: 1 teaspoon sesame oil, sesame seeds for garnish
3-Ingredient Coconut Lime Quinoa
Ingredients:
1 cupuncooked quinoa
1.5 cups full-fat coconut milk (~15 ozcan)
¼ teaspoonsea salt
1lime – juiced and zested
(Pair with any beans of choice or canned wild salmon!)
Ingredients:
1 Tablespoonolive oil
1medium onion, diced or minced (can sub with dried or powder!)
8cloves garlic (can sub with garlic powder, but fresh is best)
1 Tablespoontomato paste
¼ teaspoonrosemary
½ teaspoonsalt
28 ounces diced tomatoes (or puree)
1 Tablespoons balsamic vinegar
8 cups broth
3 cups cooked white beans
5 ounces fresh spinach (use frozen or skip if you have to)
Easy Black Bean Soup (Stove Top or Slow Cooker)
Ingredients:
2 Tablespoons butter
1medium onion, chopped (can sub with dried or powdered)
4cloves garlic, minced (can sub with garlic powder)
1habanero, minced (sub with cayenne or red pepper flakes)
1jalapeño, minced (sub with cayenne or red pepper flakes)
½ teaspooncumin
1 Tablespoontomato paste
5–6cups black beans (or black & red beans)
4 cups chicken broth
1can tomatoes (14-15 ounces)
1.5 teaspoonsalt
8 cups kale, chopped (use frozen or skip if you have to)
Hawaiian Lentil Sloppy Joes-Express Version
Ingredients:
½onion, chopped (can sub with dried or powdered)
3cloves garlic, minced (can sub with garlic powder)
1red bell pepper, chopped (can use jarred)
2carrots, shredded (1.5 cups) (consider subbing withfreeze-dried carrot chips)
1 cupdry lentils
1.5 cups unsalted broth or water
3 Tbsptomato paste +1 cupwater
1 cuppineapple chunks
1 Tbspapple cider vinegar
¼ cupsoy sauce
½ tspred pepper flakes, black pepper to taste
2 cups chopped greens (spinach, kale, Swiss chard, etc.)
Pantry Recipe Ingredients, Snacks, and Additional Ideas
When things are looking dire in the fridge or freezer, we want to do our best to get adequate protein and whatever colorful foods we can find, but here are some other ideas to help!
This is a mix of pantry recipe ideas using nonperishable ingredients that will last for several months. Some are great for camping and emergency preparedness, while all of them can be boosted with whatever animal protein or fresh produce you might have.
Additional Pantry Recipe Ideas:
- Red Lentil Pasta (try Cybele's fortified with vegetables) + Marinara Sauce
- Black Beans, Salsa, and Tortillas
- Simmered Canned Coconut Milk and Chickpeas (plus either Thai Curry Paste or ginger, garlic, and lime juice/zest)
- Canned fish - Mackerel, Tuna or Salmon (I like SafeCatch and Wild Planet Foods for Omega-3s) + Crackers and Dried Herbs
- Annie's Mac & Cheese - for those days when you just need comfort. Pair with canned tuna if you're into that kind of thing. (I'm not, personally, but I grew up with that dish and many people love it!) Also - boxed mac and cheese is delicious boosted with green chiles, salsa, or a few Tablespoons of diced tomatoes!
- Amy's Soups - having a few cans on hand can be sanity savers!
- Red Lentils + Canned Coconut Milk + Thai Curry Paste or Thai Bouillon - this combo is a personal favorite!
- Canned Black Beans + Canned Tomatoes + Canned Veggies =
Produce That Lasts:
- Winter Squashes
- Potatoes & Sweet Potatoes
- Onions & Garlic
- Carrots & Parsnips
- Most Root Vegetables
- Oranges, Clementines, and Apples (1-2 weeks at room temperature)
- Bananas (1 week at room temperature)
- Woody Herbs - Rosemary, Thyme
- Dried Herbs and Spices (they're actually rich in phytonutrients!)
Energy-Dense Snacks:
- Nuts & Seeds
- Energy Date Bites
- Dried Fruit & Freeze-Dried Fruit
- Coconut Butter
- Energy Bars - Purely Elizabeth, Bob's Red Mill, Epic Bars, 88 Acres, Healthy Warrior, and Perfect Bars are my top choices.
- Simple Mills Baking Mixes
That's a wrap! There are tons of other pantry items you can keep on hand - dry goods like oats, quinoa, rice, and beans will last for months or even years and can be good in a pinch!
Nut-Free Cookie Dough Bites Recipe:
And just for good measure, these cookie dough bites are a GREAT thing to keep on hand! All of the ingredients are non-perishable and they're a delicious treat. Feel free to use any nut or seed butter here.