Get your pantry staples and start cooking! These healthy pantry recipes are full of nutrition, flavor, and deliciousness.

Sometimes you just don’t have anything in your fridge, and your best bet is to use your pantry products mostly. The challenge here is to cook something up that’s healthy, nutritious, and delicious.

Today, I’m sharing with you multiple healthy pantry meals that are just that!

1. Easy Rosemary Garlic White Bean Soup

Credit: budgetbytes.com

This white bean soup is made using canned white beans. They’re a great source of protein, and as a bonus, they are cheap.

Blending hot liquids using a regular blender can be dangerous. Instead, you’ll want to use an immersion blender like this.

Per Serving:

• Calories: 380
• Fats: 8.2g
• Protein: 14.28g
• Carbs: 61.91g
• Fiber: 17.05g

Recipe

2. Salmon Patty

Credit: wellplated.com

They are made using canned salmon. Besides being high in protein, canned salmon is also an excellent source of brain-boosting Omega-3s.

Now, canned salmon can be high in sodium because it’s packed in salt. So, if possible, use no- salt added canned salmon.

Per Serving:

• Calories: 177
• Fats: 7g
• Protein: 20g
• Carbs: 8g
• Fiber: 1g
• Sugar: 1g

Recipe

3. Firecracker Chickpea Meatballs

Credit: connoisseurusveg.com

These meatballs are made from canned chickpeas. So, they’re much more environmentally friendly. And they taste good too. They’re sweet and smoky and come smothered in a sweet and spicy sauce.

Just add your chickpeas, breadcrumbs, onions, garlic, soy sauce, and spices in a food processor and process until well mixed. This is the food processor I recommend getting.

Per Serving:

• Calories: 257
• Fats: 5.1g
• Protein: 7.6g
• Carbs: 46.3
• Fiber: 5.9g
• Sugar: 12.9g

Recipe

4. Black Bean Buddha Bowls With Sweet Potato & Quinoa

Credit: oursaltykitchen.com

These Black Bean Buddha Bowls don’t disappoint. You have beautifully roasted sweet potatoes, fluffy quinoa, creamy avocado, and black beans in a citrus sauce.

Besides being yummy, these Buddha Bowls are packed with good-for-you nutrients. They provide tons of vitamin C, which you need to keep your immune system up.

Per Serving:

• Calories: 474
• Fats: 15g
• Protein: 16g
• Carbs: 77g
• Fiber: 17g
• Sugar: 13g

Recipe

5. Easy Veggie Enchiladas

Credit: midwestfoodieblog.com

Want to have a meatless Monday? These veggie enchiladas are a great option. They’re cheesy and creamy. And they’re packed with corn and black beans, so they’re pretty filling.

Just be sure to use some good quality freezer-safe containers like these. That’s so you don’t lose your food to freezer burn. Check out more healthy freezer recipes here.

Per Serving:

• Calories: 412
• Fats: 17.4g
• Protein: 17.6g
• Carbs: 48.9g
• Fiber: 12.7g
• Sugar: 7.3g

Recipe

6. Spicy Honey Garlic Instant Pot Noodles

Credit: eatinginstantly.com

These Instant Pot noodles are anything but bland. They’re a mix of sweet and spicy with a nice mix of umami and heat…they’re a total flavor bomb.

You don’t need a ton of pots and pans to make this yummy dish. That’s because you’re using an Instant Pot. here is the one I recommend.

Per Serving:

• Calories: 404
• Fats: 15g
• Protein: 26g
• Carbs: 40g
• Fiber: 3g
• Sugar: 8g

Recipe

7. Smoky Tomato White Bean Soup

Credit: veganhuggs.com

Soups are so comforting. This smoky tomato white bean soup is what you may want to have. It’s hearty and chunky and packed with flavor.

It’s also packed with garlic. Garlic is not only tasty but good for you too. That’s because it can help you fight infections. So eat up that garlic.

Per Serving:

• Calories: 312
• Fats: 5g
• Protein: 19g
• Carbs: 51g
• Fiber: 12g
• Sugar: 8g

Recipe

8. Alaskan Salmon Chowder

Credit: foodiesterminal.com

This Alaskan salmon chowder is sure to warm your soul. It is packed with tender, flaky Alaskan salmon. Heavy whipping cream makes it silky smooth, while chicken stock amps up the flavor.

If you’re using canned salmon, use wild-caught salmon if possible. It not only tastes better than farmed salmon but has fewer calories and is more nutritious. Check out more low-calorie recipes here.

Per Serving:

• Calories: 441
• Fats: 19g
• Protein: 13g
• Carbs: 29g
• Fiber: 4g

Recipe

9. Sweet Potato Black Bean Chili

Credit: chelseasmessyapron.com

This chili is pretty budget-friendly. That’s because you use black beans instead of beef. This chili is hearty and will fill up your tummy. The fire-roasted tomatoes add sweetness and smokiness.

To add an explosion of flavor, you’ll be using 7 different spices. So make sure you have a good set of measuring spoons to measure everything out. I like this set of measuring spoons.

Per Serving:

• Calories: 269
• Fats: 3.8g
• Protein: 14g
• Carbs: 46.6g
• Fiber: 14.4g
• Sugar: 5.4g

Recipe

10. Mediterranean Tuna Salad

Credit: tasteofhome.com

Tuna salad is another one of those classics. After all, who didn’t eat tuna salad as a kid? However, this one is pretty different. But it tastes just as amazing.

The celery and red pepper add color and crunchiness. The balsamic vinegar and spicy brown mustard add acidity and heat…you didn’t see that coming.

Per Serving:

• Calories: 282
• Fats: 11g
• Protein: 23g
• Carbs: 23g
• Fiber: 6g
• Sugar: 6g

Recipe

11. Instant Pot Corn Chowder With Sweet Potato

Credit: recipesfromapantry.com

Love chowder, but looking for a plant-based alternative? This is a great option, It’s creamy and luscious, and brimming with tender, sweet corn. The sweet potatoes add color and layers of sweetness.

Besides adding color, sweet potatoes are pretty nutritious. They’re great sources of vitamin A and vitamin C, which are good for your immune system.

Per Serving:

• Calories: 144
• Fats: 2g
• Protein: 4g
• Carbs: 31g
• Fiber: 4g
• Sugar: 7g

Recipe

12. Hearty Chickpea Noodle Soup

Credit: simple-veganista.com

Instead of chicken, you’ll be using chickpeas. Chickpeas are a good source of plant-based protein and fiber, which help you feel full longer.

This chickpea noodle soup tastes just as good as a chicken noodle soup. The celery and carrots add a nice crunch, while the thyme, basil, and oregano add a delicious Italian flavor.

Per Serving:

• Calories: 362
• Fats: 3.1g
• Protein: 14.4g
• Carbs: 69.5g
• Fiber: 9g
• Sugar: 8.5g

Recipe

13. Chicken Taco Soup

Credit: lilluna.com

The chicken taco soup is pretty amazing. The shredded chicken melds beautifully with the corn and beans.

To make it, all you have to do is dump your ingredients in your slow cooker. If you need a slow cooker, you can save money on this one right now. Check out more healthy crockpot recipes here.

Per Serving:

• Calories: 176
• Fats: 3g
• Protein: 14g
• Carbs: 23g
• Fiber: 7g
• Sugar: 7g

Recipe

14. Vegan Stuffed Sweet Potatoes

Credit: simplyquinoa.com

Are you looking for a twist on your classic stuffed potatoes? Then give these a try!

They’re creamy and just plain delicious. After all, you can’t go wrong with Mediterranean goodies like spinach, sun-dried tomatoes, and olives, right?

The chickpeas and quinoa add a beautiful texture. And the sauce is just as tasty.

Per Serving:

• Calories: 423
• Fats: 15g
• Protein: 13g
• Carbs: 63g
• Fiber: 11g
• Sugar: 12g

Recipe

15. Instant Pot Chickpea Chana Masala

Credit: thegirlonbloor.com

It’s spicy and savory and bursting with flavor. The aromatic spices and homemade tomato sauce really elevate the chickpeas. You won’t believe they’re canned.

Meanwhile, the baby spinach adds nutrition and brightness. And the lemon juice balances out the spices. Serve with naan bread or rice, or one of these alternatives to white rice.

Per Serving:

• Calories: 295
• Fats: 5g
• Protein: 9g
• Carbs: 52g
• Fiber: 5g
• Sugar: 3g

Recipe

16. Salmon Salad

Credit: thetortillachannel.com

If you’re new to salmon salad, you’ll definitely want to give this one a try. It’s sure to tantalize your taste buds. You’ll love the creaminess of the mayonnaise and egg.

Getting the perfect hard-boiled egg can be hit and miss. So, to get it just right, you may want to use an egg maker like this.

Per Serving:

• Calories: 232
• Fats: 13g
• Protein: 24g
• Carbs: 3.8g

Recipe

17. Irresistible Red Lentil Curry

Credit: aspicyperspective.com

It is creamy and spicy and packed with delicious flavors. The ginger adds a nice heat, while the Thai red curry paste adds a Thai twist to this classic Indian dish.

The pickled onions balance out the savory curry. And the cashews add a nice crunch, for a truly balanced meal.

Per Serving:

• Calories: 452
• Fats: 22g
• Protein: 20g
• Carbs: 49g
• Fiber: 20g
• Sugar: 9g

Recipe

18. Vegan Lentil Loaf

Credit: yummymummykitchen.com

This vegan lentil loaf looks like meatloaf and tastes like one, without the meatiness. The onions, carrots, celery, and crimini mushrooms add tons of flavor and texture. While the lentils help bulk up the loaf.

To keep it vegan, you’ll be using flax meal, aka “ground flaxseed” instead of eggs to bind everything together. It contains a ton of brain-boosting Omega-3s. you can get some here.

Per Serving:

• Calories: 190
• Fats: 2g
• Protein: 10g
• Carbs: 35g
• Fiber: 8g

Recipe

19. Keto Avocado Chicken Salad

Credit: homemadeinterest.com

It’s creamy and packed with flavor. You have crispy bacon, creamy avocado, crisp celery, sweet red onions, tender chicken, and the perfect hard-boiled egg.

To make it, you’ll need to shred some chicken. For extra convenience, you can simply use some meat shredder claws.

Per Serving:

• Calories: 391
• Fats: 33g
• Protein: 15g
• Carbs: 8g
• Fiber: 4g
• Sugar: 1g

Recipe

20. Slow Cooker Buffalo Chicken Chili

Credit: slowcookergourmet.net

Are you looking for a twist on your traditional chili? This is it! It’s creamy, it’s cheesy, and it’s spicy. This ain’t your mom’s chili.

The fire-roasted tomatoes add a nice smokiness. And the cream cheese and Blue cheese crumbles add tons of cheesiness.

Per Serving:

• Calories: 378
• Fats: 20g
• Protein: 24g
• Carbs: 28g
• Fiber: 5g
• Sugar: 3g

Recipe