dietitian chopping carrots in kitchen with ingredients for soup

I thought it was about time I share a post on my pantry staples! While I eat tons of whole, fresh foods- I also rely on my pantry daily! Below is a list of different foods I like to have on hand year-round.

I write this as we’re in the midst of a pandemic, and pantry staples are more on our mind than ever. These are all items I love to have on hand year -round, though. These pantry staples can be what take a delicious meal to the next level, and can be so helpful to have in your kitchen!

You can make super simple meals out of these goods, while tossing in any fresh or frozen produce you have on hand, plus a protein if you want it! Simplicity is key in the kitchen, but I love to experiment and get creative with what I have in my kitchen.

This can essentially be used as a grocery list! You, of course, do not need everything on this list at once. You can supplement with proteins and fresh produce that you have access to, as well!

dietitian chopping carrots in kitchen with ingredients for soup

Some of my favorite meals to whip up with pantry staples are pasta (my go-to sauce is my creamy vegan tomato sauce) and soup (toss any veggie you have in some broth to simmer. Start by sautéing onion and garlic in oil if you have some! You can make a quite nourishing meal with what you have- trust yourself in the kitchen!

This list is straightforward and to the point, and it contains all of my favorite basics. I hope you find this helpful! xo


  • Brown rice or quinoa pasta
  • Chickpea or lentil pasta
  • Organic white Jasmine rice
  • Organic brown rice
  • Steel cut oats
  • Old fashioned rolled oats
  • Spring roll wrappers


  • Cooked lentils
  • Chickpeas
  • Black beans (regular or refried)
  • White beans
  • Crushed tomatoes
  • Wild caught tuna or salmon

Oils + Vinegars

  • Extra virgin olive oil
  • Avocado oil
  • Avocado oil cooking spray
  • Coconut oil
  • Toasted sesame Oil
  • Rice vinegar
  • Coconut aminos
  • Apple cider vinegar
  • Balsamic vinegar

Condiments + Sauces

  • Marinara (no added sugars)
  • Low sodium vegetable broth (carton, not canned)
  • Tahini
  • Ketchup (no added sugar OR naturally sweetened)
  • Dijon or spicy brown mustard
  • Siete enchilada sauce

Nuts, Seeds, and Spreads

  • Cashews
  • Walnuts
  • Peanut butter (no added sugars or oils)
  • Cashew or almond butter (no added sugars or oils)


  • Almond flour
  • Coconut flour
  • Tapioca flour/starch
  • Oat flour
  • Buckwheat flour

Sweeteners + Baking

  • Raw honey
  • Pure maple syrup
  • Coconut sugar
  • Vanilla extract
  • Peppermint extract
  • Baking soda
  • Baking powder


  • Redmond’s Real Salt
  • Black pepper
  • Italian seasoning
  • Smoked paprika
  • Red pepper flakes
  • Cinnamon
  • Garlic powder
  • Onion powder
  • Turmeric
  • Cumin
  • Siete taco seasoning packets

Pantry Snacks

  • Simple Mill’s almond flour crackers
  • Mary’s Gone seed crackers
  • Herb cashews (bulk section)
  • Rx Bar nut butter packets
  • Bulletproof bars
  • Larabars
  • Brad’s veggie chips

Longer-Lasting Produce

  • Red potatoes
  • Gold potatoes
  • Sweet potatoes
  • Onion
  • Shallot
  • Garlic
  • Spaghetti squash
  • Carrots
  • Apples
  • Oranges
  • Frozen spinach
  • Frozen peas

Favorites, Kitchen Essentials, Lifestyle


Mar 26, 2020

A Dietitian’s Pantry Staples

Did you make this recipe? Be sure to tag @gatherednutrition on INstagram so I can see what you made! Leaving a rating and review on the site is a huge help too!

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