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
Are you vegan or just trying to add more plant-based meals to your diet? This dish is for you.
This white bean soup is made using canned white beans. They’re a great source of protein, and as a bonus, they are cheap.
This white bean soup is creamy and packed with flavor. The thyme and rosemary add some Italian flare.
And the crushed red peppers and cracked pepper add a bit of heat, but not too much. So, it’s great for your entire family.
Besides being delicious, it is nutritious too. It contains a ton of protein, and fiber as well.
Now, it is creamy, but if you like it creamier, you can blend the remaining beans towards the end.
When you do this, make sure you don’t use a regular blender. 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
2. Salmon Patty
Credit: wellplated.com
Do you love seafood? Then, you’ll enjoy these patties.
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.
These salmon patties are juicy on the inside and beautifully seared on the outside. You won’t believe that they are made using canned salmon.
That’s because they’re delicious. The Dijon mustard and white vinegar add some tang.
While the cayenne pepper adds some heat. You will want to keep popping them in your mouth.
And you can. At only 177 calories per patty, you can have one or two without feeling guilty.
Serve with some buns or some veggies cooked from frozen (or fresh, if you have them).
Per Serving:
- Calories: 177
- Fats: 7g
- Protein: 20g
- Carbs: 8g
- Fiber: 1g
- Sugar: 1g
3. Firecracker Chickpea Meatballs
Credit: connoisseurusveg.com
I love meatballs, as I’m sure many of you do too. But your classic meatballs are made from beef, which has a high carbon footprint.
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.
Making them is much easier than you think. 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.
Serve with some noodles.
Per Serving:
- Calories: 257
- Fats: 5.1g
- Protein: 7.6g
- Carbs: 46.3
- Fiber: 5.9g
- Sugar: 12.9g
4. Black Bean Buddha Bowls With Sweet Potato & Quinoa
Credit: oursaltykitchen.com
Buddha Bowls are the in-thing. And for a good reason- they’re not only tasty but good for you too.
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.
After eating these black beans, you may never eat them any other way.
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.
They are also an excellent source of calcium and vitamin A, which you need for healthy bones and eyes.
Per Serving:
- Calories: 474
- Fats: 15g
- Protein: 16g
- Carbs: 77g
- Fiber: 17g
- Sugar: 13g
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.
The Pepper Jack cheese, diced chilies, and jalapeno add a beautiful heat. Sure to warm up your taste buds and belly.
Each recipe makes 20 enchiladas, which is a lot. But, since they freeze pretty well, you can just put the rest in your freezer.
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
6. Spicy Honey Garlic Instant Pot Noodles
Credit: eatinginstantly.com
I’m a big fan of noodles, as I’m sure many of you are too. But, sometimes they can be quite bland.
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.
The broccoli and red and yellow bell peppers add color and nutrition. And the sesame seeds are the perfect garnish for this Asian inspired dish.
You don’t need a ton of pots and pans to make this yummy dish. That’s because you’re using an Instant Pot.
Not only is it super convenient, but it also saves you time as well. If you don’t already have one, here is the one I recommend.
Per Serving:
- Calories: 404
- Fats: 15g
- Protein: 26g
- Carbs: 40g
- Fiber: 3g
- Sugar: 8g
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. Smoked paprika adds smokiness, and the cane sugar adds sweetness.
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.
Now, this soup uses fresh celery. But if you don’t have that, simply use frozen veggies.
Just water saute them and add a bit less veggie stock.
Per Serving:
- Calories: 312
- Fats: 5g
- Protein: 19g
- Carbs: 51g
- Fiber: 12g
- Sugar: 8g
8. Alaskan Salmon Chowder
Credit: foodiesterminal.com
Need more comfort? 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.
Now, this recipe uses fresh Alaskan salmon. But, you can use canned salmon instead.
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
9. Sweet Potato Black Bean Chili
Credit: chelseasmessyapron.com
Need to pile on the comfort? Try some chili!
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 because they don’t get rusty or stained.
Serve with rice or quinoa.
Per Serving:
- Calories: 269
- Fats: 3.8g
- Protein: 14g
- Carbs: 46.6g
- Fiber: 14.4g
- Sugar: 5.4g
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.
Meanwhile, the chickpeas and crumbled feta cheese add some creaminess.
Serve over a bed of lettuce or with pita bread.
Per Serving:
- Calories: 282
- Fats: 11g
- Protein: 23g
- Carbs: 23g
- Fiber: 6g
- Sugar: 6g
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.
Meanwhile, the paprika gives it a nice smoky flavour. Mmm!
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.
Now, you may be wondering how long sweet potatoes last. If you store them at room temperature, they should last about 1 to 2 weeks.
Want them to last longer? Just store them in a cool place- one that is warmer than your fridge, but cooler than room temperature.
Per Serving:
- Calories: 144
- Fats: 2g
- Protein: 4g
- Carbs: 31g
- Fiber: 4g
- Sugar: 7g
12. Hearty Chickpea Noodle Soup
Credit: simple-veganista.com
Now, it’s time for some chickpea noodle soup. Yes, you read that right.
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.
The lemon adds a nice tang and helps you absorb the plant-based iron.
Making it is super easy. Just saute your veggies and herbs in oil or water. Then, add your chickpeas, pasta, and vegetable broth and simmer until the pasta becomes al dente.
Finally, serve with lemon.
Per Serving:
- Calories: 362
- Fats: 3.1g
- Protein: 14.4g
- Carbs: 69.5g
- Fiber: 9g
- Sugar: 8.5g
13. Chicken Taco Soup
Credit: lilluna.com
Want to celebrate Taco Tuesday at home? Try it, soup-style!
The chicken taco soup is pretty amazing. The shredded chicken melds beautifully with the corn and beans.
Meanwhile, the green chilies and taco seasoning add a bit of heat. It’s a party in your mouth.
To make it, all you have to do is dump your ingredients in your slow cooker. Then, let your slow cooker do the cooking and kick up your feet and relax. If you need a slow cooker, you can save money on this one right now.
Serve with crushed tortilla chips. Check out more healthy crockpot recipes here.
Per Serving:
- Calories: 176
- Fats: 3g
- Protein: 14g
- Carbs: 23g
- Fiber: 7g
- Sugar: 7g
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.
Besides being delicious, it is also good for you too. One serving provides a whopping 44% of your daily fiber needs. So it is great for your digestion.
Per Serving:
- Calories: 423
- Fats: 15g
- Protein: 13g
- Carbs: 63g
- Fiber: 11g
- Sugar: 12g
15. Instant Pot Chickpea Chana Masala
Credit: thegirlonbloor.com
Do you miss eating at your favorite Indian restaurant? Then, give this masala a try.
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.
Making it is super easy. All you do is dump your ingredients in your Instant Pot and go. No sauteeing needed.
And the aroma is amazing. It will make your stomach growl. Thank goodness it takes less than 20 minutes to cook before you can dive right in.
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
16. Salmon Salad
Credit: thetortillachannel.com
Everyone knows about tuna salad. But salmon salad? Not so much.
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. The smoked paprika adds a beautiful smokiness, while the Dijon mustard adds some heat.
Meanwhile, the red onion adds a pop of color and sweetness. And the canned salmon isn’t too fishy because you add lemon to it.
You’ll want to make sure your egg is hard-boiled, not soft boiled. Or else, the texture will be off.
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.
Serve on lettuce or bread. Since the salad is low carb, you might want to have it with keto bread instead.
Per Serving:
- Calories: 232
- Fats: 13g
- Protein: 24g
- Carbs: 3.8g
17. Irresistible Red Lentil Curry
Credit: aspicyperspective.com
Do you love all things spicy? Then, be sure to try this curry.
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.
And it’s good for you too. One serving provides a whopping 80% of your daily fiber needs.
Serve with naan bread or basmati rice.
Per Serving:
- Calories: 452
- Fats: 22g
- Protein: 20g
- Carbs: 49g
- Fiber: 20g
- Sugar: 9g
18. Vegan Lentil Loaf
Credit: yummymummykitchen.com
Are you vegan or need some more inspiration for meatless meals? This meatloaf will leave you coming back for more!
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. Besides being a great binder, flaxseed is also pretty nutritious.
It contains a ton of brain-boosting Omega-3s. If you need to stock up on some flax meal, you can get some here.
Serve with mashed potatoes or roast potatoes.
Per Serving:
- Calories: 190
- Fats: 2g
- Protein: 10g
- Carbs: 35g
- Fiber: 8g
19. Keto Avocado Chicken Salad
Credit: homemadeinterest.com
Are you looking for a remake of the classic chicken salad? Then, this one is for you.
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.
The tanginess of the lime juice balances out the creaminess.
To make it, you’ll need to shred some chicken. For extra convenience, you can simply use some meat shredder claws.
Besides being yummy, this chicken salad is good for you too. The avocado is packed with heart-healthy monounsaturated fats that are sure to keep you in ketosis.
As a bonus, it contains fiber too, which helps keep you full.
Serve in lettuce wraps.
Per Serving:
-
- Calories: 391
- Fats: 33g
- Protein: 15g
- Carbs: 8g
- Fiber: 4g
- Sugar: 1g
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.
Meanwhile, the ranch dressing mix adds creaminess. A nice balance to the heat from the Buffalo wing sauce.
And it’s pretty easy to make. After browning your ground chicken, place everything in your slow cooker. Easy peasy chili dinner!
Per Serving:
- Calories: 378
- Fats: 20g
- Protein: 24g
- Carbs: 28g
- Fiber: 5g
- Sugar: 3g
20 Healthy Pantry Recipes
Got a bunch of food in your pantry and not enough meal ideas? These Healthy Pantry Recipes are easy to make and super nutritious.
Ingredients
- 1. Easy Rosemary Garlic White Bean Soup
- 2. Salmon Patty
- 3. Firecracker Chickpea Meatballs
- 4. Black Bean Buddha Bowls With Sweet Potato & Quinoa
- 5. Easy Veggie Enchiladas
- 6. Spicy Honey Garlic Instant Pot Noodles
- 7. Smoky Tomato White Bean Soup
- 8. Alaskan Salmon Chowder
- 9. Sweet Potato Black Bean Chili
- 10. Mediterranean Tuna Salad
- 11. Instant Pot Corn Chowder With Sweet Potato
- 12. Hearty Chickpea Noodle Soup
- 13. Chicken Taco Soup
- 14. Vegan Stuffed Sweet Potatoes
- 15. Instant Pot Chickpea Chana Masala
- 16. Salmon Salad
- 17. Irresistible Red Lentil Curry
- 18. Vegan Lentil Loaf
- 19. Keto Avocado Chicken Salad
- 20. Slow Cooker Buffalo Chicken Chili
Instructions
- Scroll up to get a bunch of easy, yummy, and delicious recipes. Don't be afraid to get creative with the ingredients, you might discover a flavor you didn't know you liked.
- Get your shopping list going and make sure you've got all the ingredients.
- Get cooking and make your next Pantry Recipe!
Notes
Which one of these recipes was your favorite? Let me know in the comment section or on Pinterest!