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Healthy Pantry Staples

Well stocked and organized pantry saves time, money, and sanity. It helps to cook more at home, especially when having a busy lifestyle and being short on time.

Healthy pantry staples include mostly one-ingredient real food items with some helpers that save time.

These ingredients can help create simple, nutritious, and flavorful meals, often in a matter of minutes.

There are FOUR categories that these items fall into, Fridge, Freezer, Pantry, and Fresh.


  • Organic milk, grass-fed, goat milk, nut milk.
  • Organic eggs, free-range chickens.
  • Butter from grass-fed cows.
  • Cheese blocks, grass-fed cow cheese, goat cheese, sheep’s milk cheese.
  • Nut Butter, great on toasts, in baking, in smoothies, or simply with fruits.
  • Reduced sugar jam.
  • Fermented Foods, yogurt, kefir, sauerkraut, pickled vegetables.
  • Dressings, mayo, mustard, tahini, liquid aminos, hot sauce, apple cider vinegar, balsamic vinegar.
  • Seasonal fresh fruits and vegetables, leafy greens.
  • Always available bananas, lemons, sweet onions, avocadoes. 


  • Organic meat, including organ meat like liver.
  • Wild-caught seafood. 
  • Organic frozen vegetables and fruits.


  • Cooking oils and fats, olive oil, coconut oil, ghee.
  • Gluten-free kashas and grains, buckwheat, rice, quinoa, millet, oats.
  • Baking, almond flour, almond meal, buckwheat flour, teff flour, cassava flour, oat flour.
  • Canned, sardines, tuna, coconut milk, diced tomatoes
  • Sweeteners, raw honey, maple syrup, coconut sugar, blackstrap molasses.
  • Beans and legumes, chickpeas, lentils.
  • Pasta, whole-wheat, gluten-free.
  • Raw nuts, seeds, superfood, chia, hemp, flax, cacao powder, sprouted pumpkin seeds, unsweetened coconut flakes, pecans, walnuts, almonds.
  • Healthy Bread, organic, sprouted, fermented sourdough.
  • Favorite spices, sea salt, cumin, granulated garlic, chili, cinnamon, pumpkin spice, smoked paprika, aluminum-free baking powder.
  • Mineral water.
  • Herbal tea.


  • Organic pasta sauce.
  • Healthy crackers and chips.
  • Meat broth.
  • Organic salsa.
  • Healthy granola and bars.


Organize and make it work. Sometimes it seems there is just not enough space to keep it neat and practical, but with some decluttering and the right containers, the available space can work just fine.

The best containers would be the simple white plastic bins (great inside the fridge also), lazy Susan, wide-mouth mason jars, chalkboard labels. The best places to get items for pantry organization would be Target, Ikea, Home Goods, or amazon.

Keep items in the designated spaces and restock weekly using the Pantry staples checklist.

Rotate everything. greens, bread, milk, nuts, etc. Meaning buying and using only one kind of the item per week, one type of bread, one kind of cheese, nut butter, one kind of sweetener. This method will help to avoid boredom from cooking with the same ingredients, which also helps to reduce waste and helps to keep the element of excitement.

That is it! Do you have your favorite pantry staple? Share with me below, I want to know.

Real Food Pantry Staples

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