Pantry, Refrigerator and Freezer Staples

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A list of pantry, refrigerator and freezer staples you should always keep stocked to whip up a healthy meal without a trip to the grocery store.

A list of pantry, refrigerator and freezer staples you should always keep stocked to whip up a healthy meal without a trip to the grocery store.
Basic Pantry Staples

I like to keep a well-stocked pantry, freezer and refrigerator so that I can throw together a meal at a moment’s notice. When life gets busy, it’s nice to know I have what I need to cook a quick dinner if I can’t get to the grocery store.

Let’s not forget about the refrigerator and freezer! Make sure you have a good supply of cold essentials too. Eggs make a quick and easy protein, great for breakfast, lunch, and dinner. Greek yogurt is good for baking and adding to creamy sauces and smoothies.

What foods should you always have in your pantry?

The foods you should always have in your pantry are common ones you’ll find in many recipes and those that can form the base of an easy dinner. For instance, oil, vinegar, broth, and flour are frequently found in ingredient lists. And rice, pasta, lentils, and beans are a good source of filling carbs that are easy to add a variety of ingredients to. Think grain bowls, pasta dishes, and fried rice.

How to Organize Your Stocked Pantry

It’s important to be able to see what you have in your pantry. Otherwise, it’s really easy to forget about items that get buried in the back of your shelves. Lazy Susans (affil link( and tiered shelf organizers are helpful. I also put all of my newer items behind the older ones already in my pantry. For example, I’ll stack the older canned goods at the front of my shelves, so I use them first.

Healthy Pantry Checklist

Let’s talk about how to stock your pantry with healthy foods. Below is a comprehensive list of what I like to keep in my pantry. You don’t necessarily need every single one of these items at all times, but it’ll give you some good ideas for where to start. For instance, you don’t need three different types of rice – just pick your favorite to keep in stock.

I recommend buying extra of the foods that you like to cook. Love Italian food? Then, you should definitely get some jarred marinara sauce and pasta. If you like spicy foods, buy extra of your favorite hot sauce since that’s an easy ingredient to add to a variety of meals.

Recipes You Can Make with Pantry Staples

Below is a list of just a few recipes that rely mostly on pantry staples. If you don’t have an ingredient, just substitute it for whatever you have on hand. For example, you can easily switch out farro or couscous for another grain like brown rice or quinoa. Different kinds of pasta are pretty interchangeable too. If a recipe calls for a rotini pasta, but you only have rigatoni, use that. Swapping dried herbs for fresh will also work in a pinch.

Making Steel Cut Oats in the Instant Pot is so much faster than making them on the stove!

Breakfast Recipes

Italian tuna and brown rice salad using two basic pantry items—tuna and brown rice – plus capers, good quality chopped olives, frozen mixed vegetables and fresh lemon juice, you can create this easy, make-ahead, healthy salad loaded with flavor and perfect to pack for lunch or a picnic!

Pantry Lunch Recipes

Crock Pot Chicken Taco Chili is an easy slow cooker dump recipe using freezer and pantry staples!

Pantry Dinner Recipes

Comment below with some of your favorite pantry/refrigerator and freezer staples!

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36 comments

  1. How do you print the pantry list?  It comes out blank

  2. I’ve been trying to print your Healthy Pantry Checklist, but all I get is a Read-Only pdf. Any ideas?

  3. Taco soup is a common pantry meal at my house. Everything except the onion (I always have onions on hand) and ground beef (freezer) is in the pantry.

    Brown a pound of ground beef, drain, and add one chopped onion.
    Add:
    2 T taco seasoning (aka one pouch)
    2 T ranch dressing mix
    Canned goods: any combo of beans, diced tomatoes, green chilies, frozen corn

    It also freezes well.

  4. How do you keep ricotta, I just had to throw away a whole tub because of mold. It was only about two weeks old and had been refrigerated the whole time.

  5. I need to thank my mom. Growing up, I would go grocery shopping and help make dinners etc with her. She taught me what a good pantry would have in it. She also said what you need in lean times and what can add if abundant times. Thank you for this list! Great teaching tool.

  6. Crockpot chicken cacciatore was a big hit with my family! And talk about substitutions… I was already in the process of making it only to discover my bell peppers had gone bad. Uh… Oh… I threw in shredded carrots for a little sweetness instead and it was actually good! We emitted it over some wide egg noodles.

  7. This is awesome, thank you so much for this! Your recipes are just wonderful. Stay safe!

  8. I’ve been searching for something like this for so long! Most lists are so vague. Thanks Gina!

  9. I enter your website regularly almost every day. You have some great articles. I Love Your Suggestions. Thanks.

  10. We cook a lot of Japanese food in my household, so additional items we always have in stock are:
    mirin
    rice vinegar
    soy sauce (cooking type)
    sake (used in Japanese dishes like the French use wine in theirs)
    short grain rice
    salmon (buy a large piece, cut and then individually wrap and freeze)
    firm tofu
    bonito flakes and/or powder to make “dashi” (it’s the equivalent of chicken broth, but based on fish)
    miso

  11. I’m proud to say I have every single item on this list except cauliflower rice 😔

  12. Great ideas! Wish I had this list two weeks ago when I went shopping, I ended up just throwing a little bit of this and a little bit of that in my cart!