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    Home » Nutrition Articles

    Guide to Vegetarian Pantry Staples

    Published: Mar 22, 2020 · Modified: Feb 23, 2022 by Cassidy Reeser · This post may contain affiliate links.

    147 shares

    Learn how to keep a well stocked vegetarian pantry with this list of plant-based essentials. Easy vegetarian recipe ideas and a printable list are included!

    Dry goods in ball jars on pantry shelf with words "How to stock a vegetarian pantry"

    Whether you are preparing for the "just in case" moments of life or simply trying to include more home-cooked meals in your daily routine, a well-stocked pantry is key to a plant-based kitchen.

    Recipe recommendations are included for items that may not have an obvious use.

    Table of Contents hide
    1 What this guide includes
    2 How to use this guide
    3 What are pantry staples?
    4 Canned vs. frozen vs. dry
    5 Plant-based protein staples
    6 Grains
    7 Staple vegetables
    8 Staple fruits
    9 Extras (fats, seeds, etc.)
    10 Spices
    11 Cooking essentials
    12 Baking essentials
    13 Perishables
    14 Storage containers
    15 Printable pantry staples list
    16 Pantry staple recipe ideas

    What this guide includes

    • Best type of vegetarian staple to buy (canned, frozen or dry)
    • The best proteins, grains, veggies and fruits to keep on hand for a plant-based diet
    • Vegetarian cooking and baking essentials
    • Storage container recommendations

    How to use this guide

    This list is filled with recommendations and a lot of items BUT that doesn't mean you should go out to the store and buy everything on here right away.

    Use this list as inspiration for making a more well-rounded pantry, not an end all be all for what you have to have on hand.

    I always keep this in mind when restocking my pantry: If you don't think you're going to use it or don't know how you would use it, don't by it!

    Pro tip: I recommend coming up with a list of ideas for how you might use these pantry staples before going to the store. That way you can avoid wasting items because you're not sure what to do with them.

    What are pantry staples?

    When I talk about "staples" I mean either shelf-stable dry goods or items that will last in the fridge or freezer for at least 3 months.

    Keeping these items on hand will allow you to serve a flavorful and nutritionally well-rounded meal at any time. Most of the recipes on the blog use the ingredients listed below.

    This guide is broken down by staple type: protein, grains, fruit, vegetable, extras, baking essentials, spices, cooking essentials and perishables. 

    Canned vs. frozen vs. dry

    Dry beans will almost always be less expensive than canned or frozen. I keep a few canned beans on hand just in case I don't have time to soak the beans or cook them in my Instant Pot.

    If you don't have an Instant Pot, it might be more convenient to purchase canned.

    Canned, frozen and dry goods are nutritionally equivalent. Check the ingredients because some canned items may have added ingredients like sodium and seasonings.

    Cut down on added salt by choosing canned items labeled "no added salt" or "reduced sodium" 

    Plant-based protein staples

    Quart sized glass jars filled with legumes and beans

    I like to keep at least 4-5 kinds of beans on hand at a time. Keep peanut butter or edamame on hand for quick snacks and meals.

    • Black beans: refried beans, soups
    • Chickpeas: soup, curries, chickpea salad sandwiches, hummus, crispy chickpeas
    • Lentils, such as red, green or brown: lentil curry, veggie burgers
    • Kidney beans or red beans: chili mac, red beans and rice
    • Black-eyed peas: hummus, bowls
    • White beans, such as cannelinni or Great northern beans
    • Frozen edamame: quick protein option for bowls, stir-fries

    Grains

    Quart sized glass jars filled with grains.
    Three bags of pasta on a marble countertop.

    I usually have most of these on hand:

    • White and brown rice for fried rice or with tofu
    • Quinoa (think quinoa chili or casserole)
    • A "fun" grain like barley, millett, or couscous for grain bowls
    • Stone-ground grits (best kept refrigerated)
    • Pasta: white, whole grain or protein pasta
    • Popcorn (great as a snack)
    • Rolled oats (great for overnight oats or baked oatmeal)

    Staple vegetables

    Cans of food on a marble slab.
    • Canned diced tomatoes, crushed tomatoes and tomato paste for casseroles
    • Tomato sauce for quick pasta bakes
    • Frozen broccoli, green beans, or green peas for quick meal starters
    • Canned green beans (I keep this on hand "just in case") for things like green bean casserole

    Staple fruits

    Fruit is great to keep on hand as a snack, as salad toppings or in smoothies. I usually have at least three of these on hand.

    • Dry fruit for snacks such as plums, mango
    • Dry fruit for salad toppings such as raisins, cherries
    • Fruit canned in juices or water, such as peaches, pears, pineapple
    • Frozen fruit, such as blueberries, raspberries, mango (for smoothies or overnight oatmeal)
    • Applesauce as a snack or in overnight oats

    Extras (fats, seeds, etc.) 

    Two cloth bags filled with cashews and flaxseeds.

    Nuts and seeds have a high fat content which means that they can go rancid when exposed to warm air for too long.

    To prevent this from happening, keep nuts and seeds refrigerated.

    • Cashews: works well as a vegan cheese alternative
    • Pumpkin seeds (great as a topping on savory bowls)
    • Chia seeds: add to oatmeal or breakfast cookies for extra fiber
    • Almonds
    • Pecans or walnuts
    • Nut butter, such as peanut or almond butter

    Spices

    Cabinet filled with spices and seasonings.

    I believe that spices are one of the most important pantry staples to keep on hand.

    Keeping a variety of dried spices on hand means that a flavorful meal is always available, no matter what pantry staples you have.

    • Garlic powder
    • Onion powder
    • Salt and pepper
    • Dry herbs such as oregano, thyme, rosemary, sage, basil
    • Bay leaves
    • Chili powder
    • Cumin
    • Curry powder
    • Garam masala
    • Paprika and smoked paprika
    • Ground ginger
    • Red pepper flakes
    • Cajun seasoning (my favorite brand)
    • Fennel (great in pastas)
    • Italian seasoning

    Cooking essentials

    Bottles of condiments, sauces and seasonings on a marble slab.

    Use these items for sauces, sautéing and extra flavor.

    • Olive oil
    • Neutral oil, such as canola or vegetable
    • Tahini: coleslaw, broccoli salad, goddess dressing
    • Mustard (spicy or whole seed)
    • Mayonnaise or vegan mayonnaise (I always have this on hand for dips and dressings)
    • Barbecue sauce: BBQ tofu bowls, tacos, stuffed zucchini
    • Ketchup
    • Soy sauce
    • Apple cider vinegar, balsamic vinegar, rice wine vinegar: baking, marinades, and salads
    • Vegetable broth
    • Hot sauce
    • Nutritional yeast: vegan mac and cheese, tofu scrambles
    • Full-fat or lite canned coconut milk
    • Yellow or white miso: add to roasted vegetables, sauces and vegan mac and cheese

    Baking essentials

    Two shelves filled with baking essentials.

    If you enjoy homemade muffins, pancakes, cakes, etc. then a well stocked pantry should include baking essentials.

    • All-purpose flour
    • Whole wheat flour
    • Gluten-free flour (if desired)
    • Chickpea flour for muffins or vegan omelets
    • White sugar
    • Vanilla extract
    • Baking powder and baking soda
    • Light brown or dark brown sugar
    • Maple syrup or honey
    • Soy, almond or oat milk
    • Butter and vegan butter
    • Ground cinnamon, nutmeg and cloves
    • Chocolate chips
    • Ground flaxseed (for vegan "eggs")
    • Cornstarch (for thickening sauces or puddings)
    • Molasses for cookies, cornbread and as a sweetener

    Perishables

    These are items that either need refrigeration or do not last long at room temp. I consider them staples because I always have them on hand.

    • Tofu and tempeh
    • Eggs
    • Veggie sausages (breakfast patties and Italian links)
    • Shredded cheese
    • Onions
    • Garlic
    • Lemons or lemon juice
    • Potatoes (sweet potatoes, Russet or baby potatoes)

    Storage containers

    Grains and beans in a variety of glass jars on a white kitchen shelf.

    Save money (and a few trips to the grocery store) by purchasing from the bulk section. Use reusable cloth bags (this is the kind that I use) to cut down on plastic waste. 

    I keep most of my dry goods on an open shelf in my kitchen. Because of this, I store staples in Ball jars, Weck jars, and mason jars. You can find these online, at Walmart or most grocery stores and in thrift stores. Most of my jars are thrifted because they last forever and are very inexpensive second hand.

    I recently started using these reusable plastic lids for my mason jars because they don't rust or break down like the metal lids.

    Keep beans and grains in quart sized jars and smaller seeds like chia seeds or cashews in pint sized jars. Old pickle or jam jars also work well for this purpose.

    Printable pantry staples list

    This guide includes a list of pantry staples and a blank shopping list.

    Complete Guide to Vegetarian Pantry StaplesDownload

    Pantry staple recipe ideas

    Not sure what to make with your well-stocked pantry? Check out my post with 30 Vegetarian Pantry Meals for meal ideas.

    • Quinoa salad in a white and blue bowl.
      5 Secrets to Easy Plant Based Dinners
    • Cubes of tofu in front of block of sliced tofu.
      Guide to Cooking Tofu (20+ Tofu Recipes)
    • Close up of chickpeas in a white bowl with a sprig of rosemary.
      The 18 Best Vegan Protein Sources
    • 10 Grocery Shopping Tips from a Dietitian

    More Vegetarian Nutrition Articles and Resources

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    • Close up of nutritional yeast in a glass jar.
      What is Nutritional Yeast + How to Use It
    • Overhead of big bowl filled with mac and cheese.
      15 Easy Vegetarian Instant Pot Meals
    • Side view of pink glass filled with peach smoothie and a straw
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    147 shares

    Reader Interactions

    Comments

    1. Terri D

      January 03, 2021 at 5:31 am

      There is a lot of useful info here. I looked up a couple of recipes and bought a lot of ingredients but I forgot to buy garlic and I did not think of whole wheat flour. I need to get some jars/ but I do not have a lot of counter space.
      1. What are lentils? I could not find any with the canned beans so I got white beans instead.
      2. I bought the jars I have for my flour and sugar at yard sales. Do you know where to buy several jars without spending a fortune?
      3. I really like your recipes. I looked at a few of them. Is there a way I can save them? There are a lot of them to write down. I save these emails in my Recioe folder but I would prefer to save just the recipes.
      4. Do you use ginger root at all? I bought some ginger root. I have seen it somewhere in a recipe. I think it is supposed to be healthy.
      5. Will I get an answer to these questions? Will I be notified if you put the answer on your website?

      Thanks again for your emails. I am new at this. I have stage 3-4 kidney disease and I am on a low protein diet, ( a low everything diet it seems). That is why I decided to become a vegetarian. It will be lots of fruits and veggies and no meat, nuts or peanut butter for me.

      Also I am on a dairy free diet/ milk products make me really sick. I use almond milk instead and Smart Balance margaritas be made from olive oil.
      Thanks again for your emails.

      Terri D

      Reply
      • Cassidy Reeser

        January 05, 2021 at 9:30 am

        1. What are lentils? I could not find any with the canned beans so I got white beans instead.
        Lentils can be red, green or brown. They are kind of like a split pea in that they are small and can get very soft. They are higher in protein like beans. My "vegan protein" page has more info on them.

        2. I bought the jars I have for my flour and sugar at yard sales. Do you know where to buy several jars without spending a fortune?
        I actually get most of mine at yard sales and thrift stores too! I have seen some at Walmart and Kroger but they are pricier. Thrift stores are your best bet, though you will need to buy new lids.

        3. I really like your recipes. I looked at a few of them. Is there a way I can save them? There are a lot of them to write down. I save these emails in my Recioe folder but I would prefer to save just the recipes.
        Thank you! If you go to the recipe and click the "print" button it should take you to a page where there is just a recipe. You can either bookmark that page or right click on the screen and hit "save as". You can also sign up for the "grow.me" app that shows up on the bottom right hand of my website - this actually lets you make an account to collect my recipes.

        4. Do you use ginger root at all? I bought some ginger root. I have seen it somewhere in a recipe. I think it is supposed to be healthy.
        Yes, I do in several recipes. Here are a few:
        https://cozypeachkitchen.com/ginger-peach-yogurt-smoothie/
        https://cozypeachkitchen.com/red-curry-noodle-bowls/
        https://cozypeachkitchen.com/baked-sesame-tofu/

        5. Will I get an answer to these questions? Will I be notified if you put the answer on your website?
        I also sent you an email because I am not 100% sure if you will get a notification that I responded.

        Reply

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    Hi, I’m Cassidy! I’m the registered dietitian behind Cozy Peach Kitchen, a food and nutrition blog sharing easy vegetarian recipes for every occasion.

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