Having a well-stocked kitchen pantry and fridge, filled with the healthy essentials ensures you are prepared, even when you don’t have time to go grocery shopping. With this Pantry Staples Master List I can guarantee you will be able to create healthy recipes, perfect for one, a family, or that last minute dinner with friends. No need to figure out what to stock up on, or buying ingredients you will never use. I have taken the guess work out of Stocking your Panty with this Essentials Master List!
These are basic, versatile ingredients that I use often in many of my recipes. Most of these ingredients have a long shelf life, are relatively inexpensive, and add a lot of flavor to any dish! There is so much that can be created from these pantry basics. However, the rule of thumb when stocking any pantry is to only buy ingredients you love to eat!
Each list below is in order of how frequently each ingredient is used. The items on the top of each list are used more often, then the items towards the bottom of each list.
Herbs & Spices:
- Black Pepper, or Peppercorns
- Garlic Powder, NOT Garlic Salt
- Red Pepper Flake
- Lemon Pepper
- Chili Powder or Cayenne Pepper
- Sea Salt
- Sesame Seeds
- Ground Cinnamon
- Vanilla Extract
Note: When buying dried spices it is always better to buy in small quantities, (except the ones you use often). Dried herbs and spices begin to lose their flavor quickly in storage. When Counting Macros most of these spices do not need to be tracked. However, I do always recommend tracking your salt intake.
Oils & Vinegars:
- Extra Virgin Olive Oil or Avocado Oil
- Non-Stick Cooking Spray
- White Vinegar or White Wine Vinegar
- Rice Vinegar or Mirin
Note: Oils and Vinegars add a lot of flavor too recipes. However, it is important to remember that these ingredients do have a significant amount of fat and you don’t want to over do it.
Rice & Grains:
- Rice: Jasmine, Basmati, Arborio
- Quick Rolled Oats
- Granola, Honey Almond Flax
- Boxed Pastas: Orzo, Penne (Red Lentil), Fettuccine
- Asian Noodle: Udon Noodles, Rice Noodle
- Panko Bread Crumbs
Note: Rice and Grains have a really long shelf life when stored in air tight containers. I typically remove these ingredients from their original packaging and store them in clear containers with labels facing outward. This allows you see how much of each ingredient you have left. Preventing you from wasting money and over buying.
Pantry Basics & Canned Goods:
- Chicken Stock or Chicken Base (Chicken Base is my Go To)
- Diced Tomatoes, Tomato Paste, Tomato Sauce
- Nuts: Almonds, Cashews, Peanuts
- Seeds: Chia, Pumpkin, Sunflower
- Dried Fruit: Cranberries, Rasins, or Cherries
- Beans: Black, Garbanzo, Cannellini
- Peanut Butter or Almond Butter
- Canned Chicken
- Protein Powder: Unflavored, Vanilla, Chocolate
Note: The chicken base at the top of this list is probably my most favorite ingredient. It is essentially chicken stock in a paste form. It takes up little to no space, lasts a long time, and adds amazing flavor. It’s extremely versatile and can be used in so many different ways, and can be used instead of chicken stock…simply add 8 ounces of water to every teaspoon of chicken base. If you haven’t used this ingredient before I HIGHLY recommend it!
- Flour: All Purpose and Almond
- Baking Soda
- Baking Powder
- Cocoa Powder
- Chocolate Chips
- Coconut Cream
- Corn Starch
Note: While I am not a huge baker, I always keep these ingredients on hand. You never know when they could be used in other dishes, or when the baking bug will bite!
Note: I prefer not to add to many sweeteners to my recipes, however, when I do I love to use Walden Farms Sugar Free Syrup. It seriously tastes exactly like your typically sugary syrup, without any strange after taste, and no sugar! Also when I do use honey, I always try to buy local honey. Local honey helps your body become more immune to the allergies around you.
- Hot Sauce: Sriracha or Cholula
- Mayo Sriracha
- Soy Sauce
- Fish Sauce
- Oyster Sauce
- Sweet and Sour Sauce
- Cilantro Lime Dressing
- Greek Yogurt Dressing
- Pesto Sauce
- Jelly or Jam Preserves
Notes: Condiments are essential to giving your food additional flavor and life. However, with the millions of different condiments out there they can easily begin over taking your fridge. Kinda like shoes…! To keep your kitchen panty and fridge well organized stick to the essentials list. Then when you add to your collection, only buy your favorites. Once you are out of room in the door, stop and don’t buy another one until you have room again!
Dairy & Eggs
- Egg Whites
- Non-Fat Greek Yogurt
- Unsalted Butter
- White Cheddar Cheese, block for freshly shredding is always better
- Goat Cheese
Perishables & Produce:
- Bell Peppers
- Leafy Greens: Spinach, Arugula, Kale
- Tomatoes: Compari or Cherry
- Potatoes: Sweet or Red Skin
Note: Obviously the items in the Dairy and Perishables list are ingredients that don’t have a long shelf life. However, these are important fridge/pantry stables to keep on hand in order to eat a healthy well balanced diet. Be sure to add many of these to your shopping list every time you visit the grocery store.
- Boneless Skinless Chicken Breast
- Chicken Sausage
- Ground Turkey
- Ground Beef
- Fish: Salmon, Mahi, Talipia, Cod, Shrimp
- Frozen Berries: Blueberries, Blackberries, Raspberries
- Frozen Vegetables: Peas, Corn, Spinach
Note: In lieu of keeping fresh meat, fish, fruits, and vegetables on hand, try freezing them. Freezing each of these staples will keep you ready and prepared at all times. Be sure to check out my Freezer Guide for freezing tips and tricks.
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Staying on top of your pantry inventory will help you stay organized. Use this Pantry Staples Master List to help keep sane and your pantry organized to its optimal level.
It is important to remember, IF YOU CAN’T SEE IT, YOU’RE PROBABLY NOT GOING TO USE IT. Ensuring that all of your pantry staples are organized in a way that you can see them. Using additional shelves, slid out drawers, and clear containers are all very helpful!
Please DO NOT stress about buying everything on this Pantry Staples Master List all at once. Buy a few items each time you are at the grocery store, or as a recipe requires. Soon you will have a well stocked fridge and pantry, filled with the healthy essentials to create delicious recipes!
Now that you have your stocked pantry, it’s time to start creating some healthy recipes! Check out some of my favorites:
- Dirty Rice with Sweet Potato and Chicken
- Homemade Sloppy Joes
- On The Go Sausage Breakfast Sandwich
- Chia Seed Yogurt
- Chicken Meatballs
- Shrimp and Broccoli