Healthy Pantry Staple Recipes: Delicious & Easy Meals from Your Kitchen

Unlock the potential of your kitchen with these fantastic healthy pantry staple recipes! Whether you’re aiming to save money, reduce food waste, or simply need quick and easy meal ideas, this comprehensive guide features my favorite breakfasts, soups, bean and grain-based meals, dinners, and desserts, all crafted mainly from shelf-stable ingredients. Get ready to transform your pantry essentials into healthy and delicious dishes! This post contains affiliate links for products I’m obsessed with, meaning I may earn a small commission at no extra cost to you if you make a purchase.

Following up on my previous guide, Healthy Pantry Items and Shelf-Stable Fruits, Veggies, and Protein, I’m thrilled to share a collection of my go-to recipes that make the most of what you already have. Now more than ever, it’s a great time to evaluate the food in your pantry and freezer and get creative with meal planning. This approach not only helps you save money but also minimizes food waste and ensures you always have nourishing options readily available.

To get started, I recommend printing my Healthy Pantry Items List. Use it to take stock of your current supply at home. Then, browse through these incredible recipes to find meals that utilize the ingredients you’ve discovered. For each recipe, I’ve clearly listed the essential pantry items needed, and you’ll notice how many ingredients overlap, making these recipes incredibly versatile. I’ve also included fresh ingredients, but remember to get creative with substitutions or even omissions – you might just invent a new family favorite!

Why Embrace Healthy Pantry Cooking?

Pantry cooking isn’t just for emergencies; it’s a smart, sustainable way to eat healthy every day. Here are some key benefits:

• Budget-Friendly: By relying on shelf-stable ingredients, you reduce trips to the grocery store and utilize items you’ve already purchased, cutting down on your food budget significantly.
• Reduced Food Waste: Maximizing your pantry stock means fewer forgotten items at the back of the fridge or cabinet. Everything gets used efficiently.
• Convenience & Time-Saving: With most ingredients already on hand, meal prep becomes faster. No last-minute dashes to the store! Many of these recipes are also quick to prepare.
• Healthier Choices: Stocking your pantry with whole grains, legumes, canned vegetables, and healthy oils empowers you to make nutritious meals, often avoiding processed foods.
• Emergency Preparedness: A well-stocked pantry provides peace of mind, ensuring you always have food staples available, whatever comes your way.

Healthy Pantry Staple Recipes

Pantry Staple Breakfasts & Morning Snacks

Start your day right with these easy and nutritious breakfast options, primarily made from your pantry. Perfect for busy mornings or a healthy snack.

Chocolate Chia Pudding

A simple yet satisfying breakfast or dessert, this chia pudding is packed with fiber and healthy fats, making it a wonderful pantry-friendly treat.

• Pantry ingredients: chia seeds, maple syrup, vanilla extract, cinnamon, shelf-stable non-dairy milk (like almond or coconut).
• Other ingredients: Optional fresh or frozen fruit (frozen berries work perfectly here and last indefinitely).

Overnight Oats or 21 Day Fix Baked Oatmeal Jars

Oats are a pantry powerhouse! These recipes offer two delicious ways to enjoy them – creamy overnight oats for grab-and-go mornings or comforting baked oatmeal. Both are highly customizable.

• Pantry ingredients: Oats, maple syrup, vanilla extract, cinnamon, shelf-stable non-dairy milk (like almond or coconut).
• Other ingredients: Fresh or frozen fruit (easily swapped based on what’s available).

Gluten-Free Make-Ahead Freezer Waffles [2B Mindset | 21 Day Fix]

Waffles from your freezer? Yes, please! These gluten-free waffles are perfect for meal prepping and freezing, offering a quick breakfast solution anytime.

• Pantry ingredients: Oats (blended into flour), arrowroot powder, baking powder, sugar (or alternative sweetener), vanilla extract, shelf-stable non-dairy milk (like almond or coconut).
• Other ingredients: Eggs, butter (can easily substitute olive oil or melted coconut oil).

Low Carb Cauliflower Hash Browns (21 Day Fix)

A healthier, lower-carb twist on classic hash browns, using frozen cauliflower rice which is a fantastic pantry staple for quick meals.

• Pantry ingredients: Frozen cauliflower rice, Everything but the Bagel Seasoning, olive oil, olive oil spray.
• Other ingredients: Eggs.

21 Day Fix Granola (gluten-free/dairy-free)

Homemade granola is incredibly versatile and allows you to control the ingredients. This recipe is gluten-free and dairy-free, perfect for a healthy breakfast topping or snack.

• Pantry ingredients: Oats, brown rice cereal, sliced almonds, pumpkin seeds (optional), coconut oil, cinnamon, maple syrup, honey.

Healthy Banana Oatmeal Blender Muffins [Gluten-free | Dairy-free | 21 Day Fix]

These blender muffins are a breeze to make, requiring minimal cleanup. They’re a delicious way to use ripe bananas and pantry staples for a wholesome breakfast or snack.

• Pantry ingredients: Oats, applesauce, maple syrup or honey, shelf-stable non-dairy milk (like almond or coconut), cinnamon, vanilla extract.
• Other ingredients: Eggs, ripe bananas.

Pantry Staple Pastas & Sauce Recipes

Pasta is the ultimate pantry meal, and these recipes show you how to create comforting and healthy dishes with minimal fresh ingredients.

21 Day Fix Homemade Tomato Sauce

A classic, versatile tomato sauce made from canned tomatoes. This recipe is simple, healthy, and forms the base for countless delicious meals.

• Pantry ingredients: Olive oil, tomato puree, crushed tomatoes.
• Other ingredients: Onions, garlic, basil (can easily substitute dried basil).

Instant Pot Mac and Cheese {Gluten-free} | 21 Day Fix Instant Pot Mac and Cheese {Weight Watchers Freestyle}

Comfort food at its finest, made healthier and quicker in your Instant Pot. This gluten-free version is perfect for a weeknight meal. Pro tip: add canned tuna for extra protein!

• Pantry ingredients: Pasta (gluten-free optional), dried mustard, salt, shelf-stable non-dairy milk (like almond or coconut), broth.
• Other ingredients: Cheese (hard, aged cheese lasts for months in the fridge), cauliflower (can substitute frozen florets).

21 Day Fix Pumpkin Pasta with Spicy Sausage (Gluten Free | Instant Pot Option)

A creamy and flavorful dish that brings a unique twist to pasta night. Canned pumpkin adds richness and nutrition, making it an excellent pantry-friendly option.

• Pantry ingredients: Pasta, canned pumpkin, canned coconut milk, broth, olive oil.
• Other ingredients: Italian poultry sausage, parmesan cheese (a block of parmesan lasts for months!), onions, garlic, butter (can substitute olive oil).

21 Day Fix Simple Spaghetti Squash with Meat Sauce {Crock Pot/Instant Pot}

A lighter, vegetable-forward pasta alternative that can be cooked in a slow cooker or Instant Pot for ultimate convenience. Spaghetti squash has a great shelf life.

• Pantry ingredients: Canned crushed tomatoes, dried spices, olive oil.
• Other ingredients: Garlic, ground meat (can be omitted for a vegetarian dish), spaghetti squash (lasts well on the counter).

Instant Pot Enchilada Pasta [21 Day Fix | WW | Gluten Free]

This flavorful pasta dish comes together quickly in the Instant Pot, blending the comforting taste of enchiladas with a hearty pasta meal. Many ingredients can come straight from your pantry.

• Pantry ingredients: Pasta, dried spices, tomato sauce, diced tomatoes with green chilis.
• Other ingredients: Bell peppers, onion (can substitute frozen diced onions), ground meat (optional).

Pantry Staple Soup & Salad Recipes

Soups and salads are ideal for using up pantry items. They’re comforting, customizable, and can be packed with nutrition.

Easy Instant Pot Tomato Soup with Crispy Cheese Chips (21 Day Fix | Low Carb | Vegan friendly)

A rich and creamy tomato soup, made effortlessly in the Instant Pot. Canned San Marzano tomatoes are the star here, providing deep flavor.

• Pantry ingredients: San Marzano tomatoes, olive oil, chicken stock (or vegetable stock for vegan), canned coconut milk, dried basil.
• Other ingredients: Carrots, onions, garlic, butter (can substitute olive oil for vegan), fresh basil (optional, dried works too).

Instant Pot Chicken Tortilla Soup and Crock Pot Chicken Tortilla Soup

Hearty and flavorful, this chicken tortilla soup is perfect for a satisfying meal. It can be made in an Instant Pot for speed or a Crock Pot for hands-off cooking, using many canned goods.

• Pantry ingredients: Broth, canned corn, canned black beans, diced tomatoes, diced tomatoes with green chilis.
• Other ingredients: Chicken (can substitute any ground meat or omit for a vegetarian version), garlic, onion, jalapeno (can be omitted for less heat).

Butternut Squash Soup [Instant Pot/Crock Pot/Stove Top] [21 Day Fix | WW]

A creamy and naturally sweet soup, perfect for a cozy meal. Butternut squash is a fantastic winter squash that keeps for a long time in a cool, dry pantry.

• Pantry ingredients: Broth, coconut milk, olive oil.
• Other ingredients: Bacon (optional, can be omitted), butternut squash (these store exceptionally well on your counter for weeks!), shallots, garlic.

21 Day Fix Zuppa Toscana (Instant Pot/Stove Top)

A healthier take on a restaurant favorite, this Zuppa Toscana uses lean Italian sausage and plenty of greens, making it a hearty and flavorful meal from largely pantry ingredients.

• Pantry ingredients: Roasted red peppers (jarred), canned coconut milk, broth, olive oil, dried spices.
• Other ingredients: Italian poultry sausage, potatoes, kale (can substitute frozen greens like spinach), garlic, onion.

21 Day Fix Ramen Noodle Salad

A crunchy and fresh salad with an Asian-inspired dressing. While it calls for some fresh produce, many components are pantry-friendly, like ramen noodles and canned mandarins.

• Pantry ingredients: Almonds, brown rice ramen (or other noodles), canned mandarins, frozen edamame, olive oil, sesame oil, apple cider vinegar.
• Other ingredients: Cabbage, carrots, ginger (can substitute dried ginger powder).

No-Mayo Tuna Salad | The Foodie and the Fix

A lighter, Mediterranean-inspired tuna salad perfect for sandwiches, wraps, or as a protein-rich side dish. Canned tuna is a quintessential pantry protein.

• Pantry ingredients: Olive oil, canned tuna, black pepper, jarred roasted red peppers.
• Other ingredients: Lemon, red onion, basil (can substitute dried basil).

Pantry Staple Rice & Quinoa Recipes

Grains like rice and quinoa are versatile foundations for countless healthy and filling meals, often requiring minimal fresh additions.

Instant Pot Butternut Squash Risotto [Gluten-free | 21 DF | WW]

Enjoy creamy, flavorful risotto without the constant stirring, thanks to the Instant Pot. Frozen butternut squash makes this a year-round pantry-friendly dish.

• Pantry ingredients: Rice (Arborio or similar), coconut milk, broth.
• Other ingredients: Butternut squash (can substitute frozen diced squash), shallots, garlic, butter (can substitute olive oil), parmesan cheese (a block of aged parmesan keeps well).

21 Day Fix Quinoa Taco Casserole (Crock Pot or Instant Pot)

This hearty casserole combines quinoa with taco flavors for an easy, satisfying meal. It’s incredibly flexible and packed with pantry powerhouses like black beans and corn.

• Pantry ingredients: Quinoa, canned black beans, canned corn, diced tomatoes with green chilis, spices (chili powder, cumin, etc.), salt and pepper, broth.
• Other ingredients: Ground meat (can omit for a vegetarian option!), garlic, bell pepper (can use frozen diced bell pepper), red onion, cheese (optional, but hard, aged cheddar lasts for months).

Pantry Staple Bean-Based Recipes

Beans are an affordable, protein-packed pantry staple that form the basis of many healthy and filling meals, perfect for vegetarian or meat-reduced diets.

Quick Turkey Taco Skillet {21 Day Fix | WW}

A super-fast weeknight dinner that uses convenient canned ingredients and comes together in one skillet. Great for busy evenings!

• Pantry ingredients: Canned black beans, canned corn, taco spices, tortillas (optional).
• Other ingredients: Ground meat (can omit for a vegetarian meal), bell peppers (can omit or use frozen).

21 Day Fix Sweet Potato and Black Bean Chili (Stovetop/Instant Pot)

This chili is packed with flavor and nutrition, featuring long-lasting sweet potatoes and versatile black beans. Perfect for a cozy, comforting meal.

• Pantry ingredients: Canned black beans, fire-roasted tomatoes (or any diced canned tomatoes), olive oil, chili spices.
• Other ingredients: Sweet potatoes (these will last a long time in your pantry, or you can substitute canned/frozen sweet potatoes), onions, garlic, ground meat (can omit!).

Instant Pot Sausage and Lentil Soup (21 Day Fix/Stove-top Option)

A hearty and wholesome soup that’s incredibly satisfying. Lentils are a phenomenal pantry staple, providing protein and fiber, and cooking up quickly.

• Pantry ingredients: Lentils, broth, olive oil, dried basil.
• Other ingredients: Carrots, celery, spinach (can substitute frozen spinach), garlic, zucchini, Italian sausage (you can easily omit the sausage and load up on other veggies and seasonings for a vegetarian soup!).

Healthy Sausage, Bean, and Kale Skillet [Gluten-free | 21 Day Fix | Weight Watchers]

This one-pan skillet meal is quick, nutritious, and uses simple pantry items like canned chickpeas and crushed tomatoes, along with hearty greens.

• Pantry ingredients: Canned chickpeas, crushed tomatoes, Italian seasoning, olive oil.
• Other ingredients: Italian poultry sausage (can omit), mozzarella cheese, kale (can substitute frozen kale or spinach).

Pantry Items + Meat Main Dishes

Combining shelf-stable sauces and spices with your choice of protein can yield incredibly flavorful and easy main courses.

Instant Pot Asian Chicken or Asian Style Crock Pot Chicken

Tender chicken infused with delicious Asian flavors, made easy in either your Instant Pot or slow cooker. This versatile recipe can be adapted to various proteins.

• Pantry ingredients: Tomato paste, maple syrup or honey, coconut oil, coconut aminos or low-sodium soy sauce.
• Other ingredients: Chicken thighs (this recipe also works great with pork tenderloin, beef, or ground meat).

21 Day Fix Salsa Lime Chicken (Instant Pot/Slow Cooker)

One of the easiest dinners you can make! A jar of salsa and some chicken are all you truly need for this flavorful, hands-off meal.

• Pantry ingredients: Jar of salsa.
• Other ingredients: Chicken (or any cut of meat), lime (optional, but adds a nice zest).

Italian Chicken Skillet {21 Day Fix}

A quick and delicious skillet meal combining chicken with savory Italian flavors from canned tomatoes and dried herbs.

• Pantry ingredients: Olive oil, crushed tomatoes, dried Italian spices.
• Other ingredients: Chicken, garlic, mozzarella cheese (can substitute aged Parmesan for longer shelf life).

Maple Mustard Chicken and Potatoes | The Foodie and the Fix

A comforting and simple meal, where sweet and savory maple mustard sauce coats tender chicken and potatoes. Most ingredients are pantry staples.

• Pantry ingredients: Maple syrup, spicy brown mustard, broth.
• Other ingredients: Chicken (or any cut of meat), potatoes (store well in a cool, dark place).

Instant Pot Balsamic Chicken {21 Day Fix}

Flavorful and tender balsamic chicken, cooked quickly in the Instant Pot. The rich sauce uses pantry staples like crushed tomatoes and balsamic vinegar.

• Pantry ingredients: Crushed tomatoes, dried spices, balsamic vinegar.
• Other ingredients: Chicken, onion, garlic.

Hidden Cauliflower Taco Meat (21 Day Fix Friendly/Instant Pot Friendly)

Boost your veggie intake with this clever taco meat recipe that sneaks in cauliflower rice! It’s delicious, healthy, and freezer-friendly, using frozen cauliflower.

• Pantry ingredients: Tomato sauce, taco spices, frozen cauliflower rice.
• Other ingredients: Ground meat (you can easily substitute beans for a vegetarian option!).

21 Day Fix Instant Pot Balsamic Pork Tenderloin

Tender, flavorful pork tenderloin cooked quickly in the Instant Pot with a delicious balsamic sauce. A gourmet-tasting meal with simple pantry ingredients.

• Pantry ingredients: Balsamic vinegar, broth, olive oil, honey or maple syrup, arrowroot powder (for thickening).
• Other ingredients: Pork tenderloin.

21 Day Fix Salsa Verde Pork {Slow Cooker/Instant Pot}

Another incredibly simple and flavorful meat dish that relies heavily on a single pantry staple: a jar of salsa verde. Perfect for tacos, bowls, or just served over rice.

• Pantry ingredients: Jar of salsa verde.
• Other ingredients: Pork tenderloin (this works wonderfully with any cut of meat, especially chicken!).

Healthy Pantry Recipe Treats & Desserts

Yes, you can even make healthy and delicious desserts primarily from your pantry! These recipes prove that sweet treats don’t have to be complicated or full of unhealthy ingredients.

Cookie Hummus Dip {21 Day Fix}

A fun and surprisingly delicious dessert dip made with chickpeas! It’s a healthy, sweet treat that uses common pantry ingredients and is perfect for dipping fruit or graham crackers.

• Pantry ingredients: Canned chickpeas, honey, maple syrup, nut butter, chocolate chips, shelf-stable non-dairy milk (like almond or coconut).

Gluten Free Chocolate Cake with Peanut Butter Frosting [Grain free | Dairy Free | 21 Day Fix]

Indulge in a rich, chocolatey cake that’s both gluten-free and dairy-free, topped with a luscious peanut butter frosting. Made from pantry-friendly flours and sweeteners.

• Pantry ingredients: Almond flour, cocoa powder, baking soda, maple syrup, coconut oil, vanilla extract, nut butter.
• Other ingredients: Eggs.

Healthy Samoas Cookie Bars [Gluten Free | Dairy Free | 21 DF ]

Recreate your favorite Girl Scout cookie in a healthier, gluten-free, and dairy-free version. These bars are loaded with coconut and chocolate, using primarily pantry staples.

• Pantry ingredients: Shredded coconut, coconut flour, coconut oil, maple syrup, honey, cocoa powder, nut butter.

Healthy Copycat Mini Reese’s Peanut Butter Cups [Dairy Free | Gluten Free | 21 Day Fix | WW]

Enjoy these bite-sized treats without the guilt! These healthy copycat peanut butter cups are dairy-free, gluten-free, and made with just a few simple pantry ingredients.

• Pantry ingredients: Cocoa powder, coconut oil, coconut flour or peanut butter powder, maple syrup and honey, vanilla extract.

Coconut Macaroons {21 Day Fix}

These naturally sweet and chewy coconut macaroons are a delightful and simple dessert. With just a few pantry ingredients, they come together quickly.

• Pantry ingredients: Shredded coconut, coconut flour, honey, coconut oil, vanilla extract.

Dairy Free Chocolate Fondue [21 Day Fix]

A fun, decadent, and dairy-free chocolate fondue perfect for dipping fruit, marshmallows, or other treats. Made with easily accessible pantry staples.

• Pantry ingredients: Coconut oil, cocoa powder, canned coconut milk, maple syrup, vanilla extract.

I hope this extensive list of healthy pantry staple recipes inspires you to get cooking and make the most of your kitchen resources! These dishes prove that eating well doesn’t require constant grocery runs or exotic ingredients. Embrace the simplicity and versatility of your pantry, and you’ll discover a world of delicious, budget-friendly, and nutritious meals.

Looking for even more pantry ingredient recipes? Be sure to check out this awesome list of Recipes from my talented friend Stephanie from The Foodie and The Fix!