Healthy Pantry Staples and Shelf Stable Fruits, Veggies, and Protein

Are you looking for Healthy Pantry Staples and Shelf Stable Fruits, Veggies, and Protein to stock up on?  Check out the list below for ideas and a 1 page printable PDF!

With the uncertainty that comes with this current situation, I have had a lot of requests for a list of what pantry staples to buy, stocking your freezer, and how to maintain healthy eating without frequent trips to the grocery store.  So I am putting together some resources for you – and the first of them is this list of grocery items that will ensure you have well rounded, healthy meals while this ordeal plays out. 

What is a Pantry Recipe?

So this definitely depends, but for me, I think of pantry items as items that can be used for many different recipes, can be kept for an extended amount of time at room temp, and also frozen food or food that can be frozen. There are also some fresh fruits and veggies that last a long time and don’t require refrigeration, so I have also included recipes that utilize these recipes!

After checking your Pantry inventory, you can check out this list of Healthy Pantry Staples Recipes to make good use of what you have on hand!   

**Want a Printable PDF of this list?  Check out the link at the bottom of this post!**

Healthy Pantry Items and Shelf Stable Fruits, Veggies, and Protein

Pantry Staples:

• Coffee / Tea
• Oils – avocado, olive, and coconut
• Vinegar – apple cider and balsamic are my go-tos
• Mustards
• Tomato Paste
• Dried Spices – garlic powder, oregano, basil, chili powder or even get some spice blends
• Maple Syrup / Honey
• Coconut Milk
• Coconut Aminos or Low Sodium Soy Sauce
• Nut Butters (Peanut, almond, cashew, etc.)
• Broth
• Oats
• Brown rice
• Quinoa
• Whole grain or GF Pasta
• Chia seeds
• Other Seeds and nuts (we love pumpkin seeds and almonds)
• Dried Beans – lentils, chickpeas
• Whole grain or gluten-free cereal
• Whole grain or gluten-free bread to freeze
• Whole grain or gluten-free crackers
• Tortillas – corn and/or flour
• Cocoa Powder
• Shelf stable non-dairy milk
• Flour – gluten free, almond, and coconut

Fresh Veggies with longer shelf life:

• Spaghetti squash
• Butternut squash
• Onions
• Garlic
• Potatoes | Sweet Potatoes
• Cabbage
• Kale
• Turnips
• Carrots
• Celery
• Ginger root (to freeze)
• Bell pepper (to slice and freeze)
• Apples
• Bananas (to slice and freeze)
• Grapefruit

Canned/Jarred:

• Canned veggies – green beans, beets, and corn are our favorites
• Canned Beans – we love black beans and chickpeas
• Diced tomatoes and Rotel
• Tomato puree and crushed tomato for making sauce
• Jarred tomato sauce
• Salsa and salsa verde
• Jarred artichokes
• Roasted peppers
• Applesauce
• Canned fruit- we like pineapple and Mandarin oranges
• Canned salmon, chicken, and tuna

Frozen:

• Spinach, broccoli, green beans , corn
• Cauliflower Rice
• Butternut Squash
• Frozen fruit – we love tropical mixes and frozen berries
• Edamame
• Frozen fish/seafood- salmon, white fish and shrimp are our favorites

Proteins:

• Lean cuts of meat – chicken, beef, pork for your freezer
• Whole chicken for your freezer (great for making stock)
• Eggs
• Canned salmon, chicken, and tuna
• Protein bars
• Protein powder
• **Hard, especially aged cheeses, while not exactly a protein, can provide protein and can last for months!

If you want a printable version of this list click here: – CoaFF Pantry List – PDF format