Budget-Friendly Pantry Staples: Healthy, Affordable Ingredients (Inspired By Depression-Era Cooking)
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Budget pantry staples are a critical part of cooking at home. In this economy, every penny has to stretch. So I did a little digging on how they used to do it in the depression era, and I have to say, they were pretty brilliant with the way they kept their pantries. Talk about making meals out of almost nothing!
Want to know more about stocking your pantry? Here’s my guide to stocking a clean eating pantry, and my guide to stocking a pantry for a Mediterranean diet.
A well-stocked pantry with budget pantry staples like beans, oats, rice, and canned goods can feed your family affordably with simple, healthy meals. Plus, I’ll give you some smart shopping and cooking tips to stretch every dollar.
It’s not impossible to keep healthy pantry staples on a budget. Cheap pantry staples are still available, even in this economy, and you can make some pretty delicious meals using them. The trick is to keep them healthy so that your nutrition doesn’t suffer along with your budget.
It’s always a good idea to keep a pantry staples list for cheap meals on hand. I’ll give you a printable list below that you can stick on the fridge so you always know either what you have on hand or what you need to buy to keep things well stocked.
What Are Pantry Staples?
Pantry staples are those ingredients that you always keep on hand because you use them for multiple meals when you cook. Much like spices, they are simply something you keep on hand so you always have something to cook. They are also items that require no refrigeration
Why Budget Pantry Staples Work
Keeping a broad range of ingredients that are both healthy and budget-friendly is just a smart move these days. If you are looking to stabilize your nutrition and budget at the same time, this list will give you affordability, nourishment, and simplicity without breaking the bank.
What Staples Should I Have In My Pantry?
Here’s a full list of options you can stock your pantry with. Remember, there is a printable at the link below. (no email or signup required)
Grains & Pasta
- Brown rice
- White rice (long grain, jasmine, basmati)
- Rolled oats
- Steel-cut oats
- Quinoa
- Barley
- Millet
- Bulgur
- Couscous
- Farro
- Whole wheat pasta
- Brown rice pasta
- Lentil or chickpea pasta (gluten-free option)
Beans & Legumes (dried or canned)
- Black beans
- Pinto beans
- Kidney beans
- Chickpeas (garbanzo beans)
- Lentils (red, green, or brown)
- Cannellini beans
- Navy beans
- Great Northern beans
- Split peas
- Black-eyed peas
- Adzuki beans
Canned Goods
- Diced tomatoes (no sugar added)
- Whole peeled tomatoes (no sugar added)
- Tomato paste (no sugar added)
- Tomato sauce (no sugar added)
- Coconut milk
- Pumpkin puree (not pumpkin pie filling)
- Artichoke hearts
- Olives
- Green chilies
- Low-sodium vegetable broth (no sugar added)
- Low-sodium chicken broth (no sugar added)
- Low-sodium beef broth (no sugar added)
- Tuna, salmon, or sardines (canned in water)
Baking & Cooking Staples
- Whole wheat flour
- Whole wheat pastry flour
- White whole wheat flour
- Almond flour
- Oat flour
- Chickpea flour
- Cornmeal (organic)
- Baking powder
- Baking soda
- Yeast
- Cocoa powder (unsweetened)
- Honey
- Maple syrup
- Molasses
- Olive oil
- Avocado oil
- Coconut oil
- Apple cider vinegar
- Balsamic vinegar
- White vinegar
- Soy sauce or tamari (no sugar added)
- Fish sauce (no sugar added)
Nuts & Seeds
(While these will definitely keep for a while in the pantry, they last much longer in the freezer. So be sure to only buy as much as you will eat in a relatively short amount of time, or move them to the fridge or freezer instead.)
- Almonds
- Walnuts
- Pecans
- Cashews
- Pistachios
- Sunflower seeds
- Pumpkin seeds
- Chia seeds
- Flaxseed (remember that ground goes bad faster than whole seeds)
- Hemp seeds
- Sesame seeds
- Peanut butter (no added sugar/oil)
- Almond butter
- Tahini
Dried Fruits
(These should have no sugar added. They can be a bit harder to find this way, but not impossible. Also consider no-sugar-added, freeze-dried fruits like strawberries.)
- Raisins
- Cranberries (unsweetened if possible)
- Dates
- Figs
- Apricots
- Prunes
- Banana chips (unsweetened)
- Apple rings
Spices & Seasonings
- Sea salt
- Black pepper
- Garlic powder
- Onion powder
- Paprika (sweet, smoked)
- Chili powder
- Cumin
- Oregano
- Basil
- Italian seasoning
- Cinnamon
- Nutmeg
- Ginger (ground or dried pieces)
- Turmeric
- Red pepper flakes
- Curry powder
Extra Pantry Helpers
- Stock or healthy bouillon cubes (read ingredients)
- Nutritional yeast
- Mustard (dijon, yellow, or stone-ground – no sugar added)
- Hot sauce (no sugar added)
- Peanut sauce or satay sauce base – (no sugar added or make your own)
- Salsa (no sugar added)
How To Shop Smart And Save
- Always shop during sales. They can be less frequent with real food, but they do happen. Look for things like rolled oats and canned goods on sale, then buy in bulk.
- Rotate food seasonally.
- Practice FIFO (First In, First Out) so that foods never expire. Basically, stock your shelves from the back, not the front. Older items should always be at the front so they get used first.
- Use coupons whenever possible. Store apps make this really easy these days.
- Make your own spice blends. They are cheaper, healthier, and taste way better than store-bought.
How To Cook With Pantry Staples
1. Bean & Rice Skillet
- Cook rice, stir in black beans (dried & cooked or canned), add canned tomatoes, onion powder, garlic powder, and cumin.
- Top with salsa or hot sauce for flavor.
- Variation: Swap black beans for pinto or kidney beans.
2. Tomato Pasta with Canned Sauce
- Boil whole wheat pasta.
- Warm canned diced tomatoes with garlic powder, onion powder, oregano, and olive oil for a quick sauce.
- Toss together and sprinkle with nutritional yeast or Parmesan.
3. Oat Veggie Patties
- Mix rolled oats with canned beans, garlic powder, onion powder, and grated carrots (or swap with canned veggies).
- Shape into patties, pan-fry in olive oil.
- Serve with mustard or salsa.
4. Tuna & Vegetable Grain Bowl
- Cook quinoa or brown rice.
- Add canned tuna, chickpeas, olives, and canned artichokes.
- Drizzle with olive oil, lemon juice (or vinegar), salt, and pepper.
5. Lentil Soup
- Simmer dried lentils with canned tomatoes, carrots (fresh or frozen if available), garlic, onion powder, and broth.
- Add cumin or curry powder for extra flavor.
6. Chickpea Pasta Salad
- Cook whole wheat or chickpea pasta.
- Mix with canned chickpeas, olives, dried herbs, and olive oil.
- Chill or serve warm.
7. Rice & Lentil Stew
- Simmer lentils, rice, onion powder, garlic, and cumin until thick and hearty.
- Add canned tomatoes if desired.
8. Peanut Butter Oat Bars (No-Bake)
- Mix rolled oats, peanut butter, honey (or maple syrup), and a pinch of cinnamon.
- Press into a dish and refrigerate.
- Cut into squares for snacks or breakfast.
9. Canned Salmon Patties
- Mix canned salmon with oats or breadcrumbs, an egg (or flax egg), onion powder, and garlic powder.
- Pan-fry until golden.
- Serve with rice or salad.
10. Chickpea Curry
- Heat olive oil, add garlic, onion powder, curry powder, canned chickpeas, and canned tomatoes.
- Simmer until thickened.
- Serve with rice or couscous.
11. Barley or Quinoa Salad
- Cook barley or quinoa.
- Mix with olives, canned artichokes, dried cranberries, and olive oil.
- Add a squeeze of lemon juice or vinegar for freshness.
12. Black Bean Soup
- Cook canned or dried black beans with garlic powder, onion powder, cumin, and broth.
- Blend part of it for creaminess while keeping some beans whole.
13. Rice Pudding
- Simmer rice in milk (dairy or shelf-stable almond/coconut), add cinnamon, vanilla, and a bit of honey.
- Stir in raisins or dried cranberries.
14. Overnight Oats
- Mix rolled oats with almond milk, chia seeds, peanut butter, and dried fruit.
- Refrigerate overnight.
15. Pasta with Olive Oil & Garlic (Aglio e Olio Inspired)
- Cook pasta, toss with olive oil, garlic powder, and red pepper flakes.
- Add parsley or dried basil if available.
Pantry Storage And Organization Tips
Aside from using the FIFO rule mentioned above, also use transparent bins or use labels for everything, particularly with herbs, and buy in bulk whenever possible.
FAQs
What Are The Healthiest Budget Pantry Staples?
Anything that is a single ingredient and considered “real food” will be the healthiest option for you. For example, dry beans instead of canned baked beans (which have a ton of added sugar).
How Can I Stretch Meals Using Pantry Staples?
The great thing about pantry items is that they keep for a while. So buying in bulk will always save you money in the long run. They also tend to be a bit cheaper than their prepared counterparts in general, so using pantry items to cook with will always bring down the cost.
What Items Qualify As Budget Pantry Staples?
1. Grains – Cheap per serving, especially in bulk, and can be used for many different meals.
2. Beans – They are the cheapest source of protein there is, plus they give you fiber and minerals.
3. Canned foods – They have a long shelf life, and are always generally affordable for individual ingredients such as carrots or pinto beans. A long shelf life means no food waste, which will always save you money.
Print-Ready Pantry Checklist
When time is of the essence, it helps to have a good list to work from. Here is your free pantry list that leaves space for you to add your own needs. No email or signup required. Just click and save.
