8 delicious (and easy!) healthy pantry meals, plus recipes
One thing I try to do as a dietitian is help people figure out how to get tasty, balanced meals on the table faster and with less stress.
There are several ways to make meal readiness or healthy eating easier, depending on your lifestyle, cooking prowess and interest, and time. But one tool I find helpful for nearly everyone is pantry meals. After all, even those of us who enjoy cooking have days where we haven’t made it to the grocery store, don’t have a plan for dinner, or we run out of time and need a fast, easy meal.
Pantry meals to the rescue!
Let’s jump right into the meal ideas —most of them can be whipped up easily and quickly (a couple with practically no cooking at all).
But first, the best pantry meals extend beyond the pantry…
One quick note before we get to the meal ideas. Most of us think of dry goods, canned foods, and jarred foods or sauces when we think of pantry foods. When we talk about pantry meals, though, we’re really talking about meals you can pull together with items you’re likely to have on hand in a well-stocked, meal-ready kitchen—including your fridge and freezer.
Pantry Meal Idea #1: Lentil soup
I love soup in the fall and winter, and lentil soup is one of my favorites. It’s yummy, plus lentils are packed with protein, making this a great meatless meal.
The recipe below uses dry lentils, so it takes 2-3 hours to prepare. However, you could use canned lentils or pre-cooked, steamed lentils (Trader Joes sells some that should freeze well) to speed the cooking time up to just 30-40 minutes.
Ingredients:
10-12 cups water (more if needed; you can also use low- or no-sodium chicken broth or half broth, half water)
3 cups green lentils, rinsed
2 teaspoons sea salt
1 tablespoon olive oil
2 cups finely chopped carrots
2 cups finely chopped celery
2 cups finely chopped onion
2 tablespoons garlic, minced
1-1/2 to 2 cups of fresh tomatoes chopped (or 1 14-oz can diced tomatoes)
1 tablespoon chopped fresh thyme (or 1 teaspoon dried thyme)
2 tablespoon lemon juice
1 tablespoon Worcestershire sauce
2 tablespoons red wine vinegar
1 tablespoon brown sugar
2 tablespoons red wine (I use a cabernet)
Salt and pepper to taste
Instructions:
1. Combine 8 cups of water, the lentils, and 2 teaspoons of sea salt in a large sauce pot. Simmer over medium-low heat until the lentils are softened and cooked through (begin checking them at one hour but it could take up to two or three hours). Skim off any foam. Add more water, a cup at a time, as needed to ensure plenty of broth.
2. Once the lentils are cooked, heat olive oil over medium heat in a separate large fry pan. Sauté the onions, carrots, and celery until softened. Add the garlic and continue cooking until fragrant. Remove from heat and add to the soup pot.
3. Add all the other ingredients to the soup pot, starting with the chopped tomatoes through to the red wine, and cook for another 10-20 minutes to let the flavors blend. Season with salt and pepper.
4. Serve with an extra splash of rice or red wine vinegar if desired.
For a printable version of this recipe, click here and scroll to the bottom of the page.
Pantry Meal Idea #2: Last-minute black bean and rice dinner bowls with all the fixings
Canned beans and pre-made frozen brown rice make this a meal you can whip up in about 10 minutes.
INGREDIENTS
2 16-oz cans black beans, rinsed
1 Tbs olive oil
cloves garlic, minced
1/2 green or red bell pepper, finely chopped (optional)
1 Tbs chili powder
1 tsp ground cumin
½ tsp dried oregano
1/4 cup water
2 cups cooked brown rice (I throw it in the rice cooker for hands-off prep)
INSTRUCTIONS
Heat olive oil in saucepan over medium heat
Sauté bell pepper until softened, add garlic and sauté for 2-3 more minutes
Add rinsed beans, 1/4 cup of water, chili powder, cumin, oregano and simmer for 5-10 mins
Serve black beans over rice with a variety of toppings (suggestions below)
Now the fun part! In a pinch you can top these with salsa or hot sauce and shredded cheese. But odds are you’ve got some other great toppings hanging around in your kitchen, such as tomatoes, spinach, red onion, green onions, leftover veggies, avocado... use any combination of chopped toppings that sounds good to you.
The options are endless!
For a printable version of this recipe, click here.
Pantry Meal Idea #3: Shrimp stir-fry
Shrimp is another food I like to keep in the freezer for last minute or lazy meals since it defrosts and cooks quickly. You can use pre-cooked frozen brown rice and frozen veggies, making this the ultimate pantry meal!
INGREDIENTS:
For the stir-fry sauce:
1 tablespoon soy sauce
2 teaspoons rice vinegar
1-2 cloves garlic, minced
1 teaspoon minced ginger or 1/2 teaspoon ground ginger)
2 teaspoons cornstarch
1/4 teaspoon red pepper flakes
For the stir fry:
1 tablespoon olive or canola oil
1 lb bag of frozen, raw shrimp (I prefer tail on and deveined), thawed
1 lb bag of frozen broccoli florets, thawed (see note below)
2 red bell peppers, thinly sliced
1 cup baby carrots, slivered
1 bag of frozen brown rice (I like the Trader Joes frozen brown basmati rice but use whatever you can find.
INSTRUCTIONS:
1. Mix together the stir-fry sauce ingredients and whisk until well blended.
2. Coat the thawed shrimp in half the stir-fry sauce and marinate for about 10 minutes.
3. Heat the olive oil over medium high heat. Add the frozen broccoli florets and baby carrots and cook for about 3-4 minutes until the carrots are beginning to soften, stirring occasionally. Add the red pepper slices and remaining stir-fry sauce and continue to cook for 1-2 more minutes. Add the shrimp and cook for 4-6 more minutes until the shrimp are bright pink and cooked through, giving it all a good stir occasionally.
4. While the vegetables and shrimp are cooking, heat your rice according to package directions.
5. Serve the stir-fry over the rice.
Notes:
*I thaw the shrimp by putting it in my salad spinner and filling the bottom bowl with ice water. It takes less than 10 minutes.
*You can also skip the fresh peppers and carrots and use all frozen veggies (whatever blend you like); adjust the cooking time accordingly
*If you want to make this even easier, use a pre-made, low-sodium stir-fry sauce.
Pantry Meal Idea #4: Quesadillas, roasted veg, and brown rice
If you keep tortillas in your freezer, you can make quesadillas in a flash. Get creative with your fillings, depending on what you have on hand.
Here are a few quesadilla combinations to get your creative juices flowing:
Black beans and cheese (add chopped bell peppers or spinach if desired)
Pumpkin or sweet potato, black beans, and cheese (spread a few tablespoons of canned pumpkin or sweet potato on one tortilla and then fill with cheese and beans)
Shredded or chopped chicken, spinach or arugula, cheddar cheese
Steak or shrimp, chopped broccoli florets, corn, cheese
To make:
Option 1: If you have a panini maker, assemble your tortillas, spray the outside of your tortilla with canola cooking spray, and cook them one by one in a panini maker until the cheese is melted and the tortilla is golden brown
Option 2: You could also cook them in the air fryer at 350 degrees for about 7 or 8 minutes or until golden brown and toasty (don’t forget to spray the tortillas with canola oil cooking spray or lightly butter each side before cooking and flip them half way through).
Option 3: Pan-fry them individually over medium-high heat until the cheese is melted and they’re nicely toasted (be sure to butter or spray the tortillas or the pan).
Serve with brown rice and a simple side salad and steamed or roasted veggie (such as asparagus, brussels sprouts, broccoli, cauliflower, carrots, or snap peas).
Note:
If including meat, I’d suggest using meat that’s already cooked (such as leftovers or rotisserie chicken) and opt for shredded cheese if it’s available.
Meal Idea #5: Pasta with sun-dried tomato pesto
This dish is surprisingly yummy and comes together in about 15-minutes using almost exclusively items you’re likely to have in a well-stocked kitchen.
Ingredients:
1/2 cup sun-dried tomatoes (dry, not packed in oil)
1/3 cup olive oil
1/3 cup pine nuts or walnuts
1/4 teaspoon dried basil
2 teaspoons minced fresh garlic
1/4 teaspoon red pepper flakes (optional)
Salt and black pepper to taste
1/4 cup fresh parmesan cheese, grated
1 pound spaghetti or fettucine, preferably whole wheat
1/3 cup reserved cooking water
For a printable version of this recipe, click here.
Instructions:
1. Soak the sun-dried tomatoes in a bowl of very hot tap water for about 8-10 minutes. Drain the water, squeeze dry.
2. Begin cooking the pasta according to package directions
3. Meanwhile, add the tomatoes, olive oil, nuts, basil, parmesan cheese, garlic, salt, pepper, and red pepper flakes if using to the bowl of a food processor and process until nearly smooth, pesto-like consistency.
4. Put the pesto in the bottom of a large pasta bowl; stir in the reserved, very hot cooking water. Toss with the pasta and serve.
5. Serve with a salad and crusty bread.
For a printable version of this recipe, click here
Meal Idea #6: Pizza bagels (or English muffins) plus fresh fruits or veggies
When my kids were young, pizza bagels were one of my favorite go-to, last-minute meals. Nearly everyone likes them, they don’t require much cooking, and you can whip them up in 5 minutes flat.
If you choose whole grain bagels or English muffins and throw in some fruit and veggies, you’ve got a simple, well-balanced pantry meal full of nutrient-dense foods that’s stupidly simple to throw together. (I like the Food For Life brand of English muffins because they’re chock full of whole grains and fiber)
To make:
Cut the bagel or English muffin in half, spread each half with a few spoonful’s of jarred marinara sauce, top with mozzarella cheese, and place them under the broiler until the cheese is melted and just turning golden brown.
Serve with whatever fruit you have on hand, some raw cut up veggies, or edamame (a protein-rich legume you can keep in your freezer and heat up in minutes).
Meal Idea #7: Salmon, tuna, or turkey burgers with baked beans and a simple side salad
I keep salmon and tuna burgers in my freezer and love them in a pinch because they defrost very quickly in a sink of cold ice water and they’re full of omega-3s. But if seafood isn’t your thing, you can stock your freezer with turkey, chicken, or lean beef burgers too.
Bake, sauté, pan fry, or grill your burgers until cooked through.
Serve on a whole grain or brioche bun (you can keep these in the freezer also). Top with lettuce, tomato, red onion, avocado or whatever else sounds good to you.
Serve with canned baked beans (the vegetarian ones are a great, plant-based option) and fruit, a simple side salad, or cut up veggies.
Note:
Trader Joes and Whole Foods both have great frozen seafood burgers, and you can also find them in other mainstream grocery stores, such as Safeway or Giant.
Meal Idea #8: Grilled Cheese and Tomato Soup
Grilled cheese and tomato soup is one of my all-time favorite meals. It’s so simple and delicious and feels like comfort food to me.
I rotate between several different tomato soup recipes depending on what I’m in the mood for, but here’s one that I like from recipe blogger Cookie and Kate that uses canned tomatoes and gets thickened with pureed canned beans (adding a great punch of heart-healthy fiber!).
For an added boost of nutrient-density, make your grilled cheese on whole grain bread and consider adding some tomato slices or fresh greens to it!
These are the elements of a healthy meal…
One thing I hope you’ll notice in these ideas and recipes is that no foods are arbitrarily off limits with Intuitive Eating. As a trained nutrition therapist, my goal is to help you build meals that are as inclusive as possible and well balanced with a variety of carbs, protein, fats, fiber, and pleasure.
This is what a healthy relationship with food looks like—choosing meals that are satisfying, delicious, and honor your health and wellbeing without food-policing, shame-inducing diet culture rules, or unnecessary dietary restriction. If you’re ready to ditch dieting and diet culture and find a peaceful, enjoyable approach to food and nutrition, book a free Whole Health Strategy call here and let’s chat about your goals!