I’ve previously talked about how to stock a kitchen with fresh, wholesome foods, including a variety of fruits, vegetables, almond milk, and eggs that stay fresh for a few days. But what about those pantry staples that last much longer? If you’re someone who doesn’t usually use processed foods, grains, or beans, you might wonder what you can keep in your pantry for those quick meals on a hectic night.
Thankfully, there are plenty of healthy, shelf-stable foods that last a long time. Here’s my list of nonperishable foods I keep handy for quick snacks, easy meals, or as part of an emergency stash. If you take a look inside my pantry, you’d find various snacks, supplements, drinks, and more. I used to make many of these from scratch, and still do, but now there are so many excellent natural food brands available at places like Costco and Thrive Market, I’ve built up a collection of my favorite convenient items.
It’s always wise to be prepared, so here’s a list of my favorites that I always have on hand.
A lot of people love beef jerky, especially my kids, but finding a healthy version can be tough. Most brands are loaded with nitrates, chemicals, and artificial preservatives. Instead, I stock up on healthier options. If you have some ground beef and a few basic spices, making your own beef jerky at home is a great idea.
Canned sardines are an ideal healthy, shelf-stable food. They’re budget-friendly, last for years, and are packed with nutrition. Sardines are a fantastic source of omega-3 fats, calcium, phosphorus, and protein. Plus, they’re low in mercury, especially compared to larger fish like tuna. I usually go for the Thrive Market brand for the best price and quality.
Few things are as convenient as a packaged bar for when hunger hits. Sadly, many so-called “healthy” energy bars are filled with sugar and soy. I enjoy making my own protein bars like chocolate coconut energy bars and chia seed bars with dates and coconut oil. However, homemade ones don’t last as long as packaged ones. For a healthy snack on the go, Kion energy bars are my top choice because they don’t have any unnatural preservatives—just sea salt, vitamin E, and chia seeds. They use quality ingredients and sweeten with organic honey.
If you don’t eat a lot of grains and beans, nuts and seeds are a fantastic pantry substitute. They’re filling, nutritious, and packed with healthy fats. Here are my pantry essentials that I buy in bulk. Remember to keep your pantry cool and dark, or consider storing nuts and seeds in the freezer to prevent them from going rancid.
Though this treat technically belongs in the freezer, it’s worth mentioning and fits the emergency meal criteria. My kids know that Daily Harvest smoothie cups are just for me. They’re pre-portioned and brimming with healthy ingredients, ensuring I get my nutrients while taking care of the family. They come in delicious flavors like strawberry + peach or mint + cacao. I also enjoy gifting these to friends who have just had a baby, as they make a perfect plant-based emergency meal that’s quick to prepare.
For a nutrient lift, fresh green juice made from kale, celery, and other greens is hard to beat. But if a trip to the store isn’t convenient, it’s a good idea to have a powdered alternative. While whole foods are irreplaceable, certain greens powders come close. As with any supplement, there’s a significant quality range. We always stock Organifi brand green juice, packed with superfoods like chlorella, spirulina, beets, green tea, ashwagandha, and turmeric for a detoxifying and immune-boosting drink.
Bone broth is a nutritional powerhouse that I always keep around. It’s packed with easily digestible amino acids, gelatin, and other gut-healing nutrients that also benefit hair, skin, and joints. But it’s only beneficial if you’re using genuine bone broth, not the diluted “stock” found in stores. True bone broth involves roasting bones for flavor and then simmering them in water for hours to extract all those nutrients.
If I had to name a top supplement, collagen would rank very high! Gelatin, which is cooked collagen, helped my son tolerate dairy again, and it’s done wonders for my hair, skin, and nails. Collagen isn’t just a beauty enhancer; it’s an essential protein for joint health and digestion. It’s the key ingredient making bone broth so effective.
Most salad dressings and mayonnaise you find in stores use highly processed vegetable oils. Look for an avocado oil-based dressing or mayo from brands like Primal Kitchen. It’s also simple and cost-effective to make your own dressing or mayo at home with olive oil, vinegar, and spices.
This might come as a surprise since most meal replacement drinks on store shelves are full of unhealthy ingredients. However, a brand called Ample found a way to use healthier, real-food ingredients in a high-protein, low-sugar drink that doesn’t need refrigeration. Just add water, shake, and you’re good to go.
Some of these pantry staples are meals by themselves, while others need a bit of imagination to turn into family-friendly dishes. Here are my top recipes for when you can’t get to the store and need to rely on your pantry basics.
What are your essential pantry staples? Did I miss any of your favorites?
