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A Dietitian's Top 10 Pantry Staples (February 2022)

We all have staples that we like to have in the house at all times. I keep staples for when I am in a pinch or when I want to prepare a "lazy" meal. I have linked great options for each product as well if you would like to try!

Here are my TOP 10 Pantry Staples for my beginning of 2022:

  1. Canned Chicken: I LOVE this to make chicken salad for lunches. This is a easy lunch option if I do not have time to go to the grocery store or need something in a pinch. Canned chicken is a good source of protein. Mix with Greek yogurt and make an even higher protein lunch! (I have a Greek Yogurt chicken salad in my recipes).

  2. Soy Bean Spaghetti: My favorite brand is the ALDI brand (Simply Nature) one- and MUCH more affordable. This pasta has TONS of fiber & protein (24 grams!) and is an amazing plant based (or just easy) protein option. It is great with a meat sauce, with shrimp (used in my Lemon & Spinach Shrimp Pasta) or alone with olive oil and garlic! It also does not give my stomach the issues some pastas do.

  3. Garbanzo Beans: I always have these to make crunchy chickpea croutons, sauté and add to bowl or salads and to eat all alone. I LOVE chickpeas- they are also a great starch option with protein and fiber.

  4. Dried Unsweetened Mangos: These are AMAZING if you like dried fruit. They are a great "something sweet" for me to grab. I like to eat this before a workout with some nuts for quick energy.

  5. Salt & Pepper Pistachios: a YUMMY snack with protein, fiber, healthy fat and FLAVOR to match it. I preferred with shell but either are great.

  6. Chia Seeds: I love chia seeds for an amazing source of fiber! They are great in chia seed pudding but can have an odd texture- so are also great sprinkled on salads, cooked in oatmeal or blended in a smoothie. I also make a delicious chia seed jam.

  7. Hemp Seeds: a great option to add protein to salads, bowls, toast, oats, cereals and more! These seeds have 9 grams of protein per serving!

  8. Peanut Butter Powder: I do not use this in place of peanut butter but along with nut butter. I use this primarily for smoothies and oatmeal to add extra peanut butter flavor when my regular nut butter is not giving as much as I'd like. A great option for adding flavor and protein without adding an overload of calories.

  9. Nutritional Yeast: I always have this on hand to add extra nutrition to meals. Nutritional yeast is PACKED with B vitamins (a great option for those on a plant-based diet). It has a nutty flavor- some of my favorites to put it on are eggs, popcorn, in stir fries or on salads.

  10. 90-second Rice: I love this rice (or quinoa) for an easy grain option. We can heat these up in a pinch (whether prepping or not) to add to bowls, stir fries, salads or as a side! While I like to prep my starch ahead of time, both to increase resistant starch for gut health and for ease of use- sometimes it does not happen and these are a great alternative!

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