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SNAP4CT Blog

Pantry-Stocking Like a Pro

4/2/2017

1 Comment

 
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You may have heard the terms "one pot meal" and "pantry meal" thrown around recently. One pot meals only need one pot to make. But the beauty of a recipe also being a pantry meal, is that you probably already have most of the ingredients on hand. Meaning fewer grocery trips (yay!). What should you have on hand though? If it's done right, creating a well-stocked pantry is easy. 

Below are a few items that will be your meal-making heroes on the bleakest of days. Then scroll down for some recipes that prove it and only require ONE dish to prepare... Some of them use
only pantry ingredients!
In the Pantry
  1. Canned and dry beans (black beans, kidney beans, white beans, chickpeas, etc.). Dry for when you have the time. Canned for those "I just can't" kind of days.
  2. Canned tomatoes. We're talking diced, crushed, sauce, and paste. 
  3. Onions. Store in a cool, dark spot, and they'll keep for a couple months.
  4. Sweet potatoes and white potatoes. Same storage situation as with the onions.
  5. Garlic. For flavor.
  6. Pasta. Stock up when whole wheat pasta goes on sale! 
  7. Grains (brown rice, quinoa, barley, whatever floats your boat). 
  8. Broth. Chicken and vegetable broth are the most versatile.
  9. Dried fruit. You'd be surprised how much depth raisins, dates, or dried cranberries can add to a recipe. Plus they're a great snack for kiddos.
  10. Salsa. It's a great go-to for added flavor. 
In the Freezer
  1. Frozen peppers/onions. A quick replacement for the fresh versions.
  2. Frozen peas. Mix into soup, chili, pasta, casseroles... An easy way to add veggies.
  3. Frozen spinach. Another quick and easy way to add veggies to a meal.
In the Fridge
  1. Shredded cheese and/or grated parmesan cheese. For sprinkling.
  2. Eggs. Want to kick your meal up a notch? Put an egg on it.
  3. Nonfat plain Greek Yogurt. A healthy go-to topping that tastes like sour cream!
Pantry Meals
What can you make with all these things? Following are some easy meal ideas:
Spanish Chickpea Stew
Spanish Chickpea Stew
Black Bean Lentil Taco
Vegetarian Tacos
One Pot Mac and Cheese with Peas
One Pot Mac & Cheese
Southwest Baked Potatoes
Southwest Baked Potatoes
Meatless Dirty Rice
Meatless Dirty Rice*
Spaghetti Squash Burrito Bowls
Spaghetti Squash Burrito Bowls
Pasta con Ceci
Pasta con Ceci
Bean and Rice Botana
Bean & Rice Botana* 
Southwestern Sweet and Spicy Chili
Southwestern Sweet & Spicy Chili
*Frozen onion/peppers can be used in place of fresh for these recipes.

Pantry Shopping List

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Download a 2 week shopping list for pantry staples from ChooseMyPlate.gov.

Print Friendly and PDF
1 Comment
Paavi link
1/28/2025 12:23:22 pm

Good information

Reply



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© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations