Canned Goods to Always Have in Your Pantry

Stocking your pantry with canned goods is a clever hack for fast meals, making life easier whether you’re short on time or facing an emergency. It’s a game-changing move that blends convenience, shelf-life and nutrition to always keep you prepared.

Navigating the canned goods aisle can be overwhelming, but with a few tips, you’ll be stocking your pantry like a pro. Explore a range of canned products, not just the usual suspects. Canned artichokes, olives, and hearts of palm can bring an exotic twist to everyday meals. Look for low-sodium options and those packed in water or natural juices to keep your meals healthy. Remember, the key to a well-stocked pantry is variety — this way, you’ll always have the building blocks for a nutritious and delicious meal, no matter what the day throws at you.

When shopping, consider each product’s flexibility, cost, nutritional value and taste. Focus on snagging high-quality, versatile items so your pantry’s always stocked with what you need when you’re ready to cook. This also includes considering the shelf life and ensuring you rotate stock so nothing goes to waste. With a solid mix of canned veggies, fruits, proteins and soups, you’re set to tackle any kitchen task, from easy sides to fancy main dishes.

Protein-packed cans

Keep your meals balanced with canned proteins. These are easy to store and ready when you want quick, nutritious options.

• Tuna: Lean, packed with omega-3s and versatile enough for recipes ranging from salads to pasta, canned tuna is a kitchen staple. Use it in something like this easy tuna noodle casserole.
• Chicken: High-quality canned chicken is as good as fresh and perfect for fast salads or sandwiches, not to mention convenient for making canned chicken patties in a pinch.
• Chickpeas: Ready to go for hummus, stews or wraps, canned chickpeas are a no-fuss protein and fiber source.
• Beans: A powerhouse of protein and fiber, canned beans like black, white and kidney are very versatile. From salads to chili, they’ve got you covered.
• Canned salmon: This is another excellent choice, providing similar benefits to tuna but often considered even richer in essential nutrients like Vitamin D and calcium.

For a more diverse protein selection, consider adding canned lentils and sardines. Lentils are excellent for soups, salads, and stews, while sardines are rich in omega-3 fatty acids and can be added to salads, pasta dishes, or eaten straight out of the can.

“I always keep canned tuna and salmon in my pantry for an easy way to get protein in. My kids love a simple tuna salad with mayo and pickles, and I love salmon croquettes in the air fryer. It’s helpful that the fish is already cooked and can be turned into a meal in minutes.”

— Gena Lazcano, Ginger Casa

Essential canned vegetables

Canned veggies are your go-to for easy, nutritious sides or meal additions. They’re perfect for throwing together quick dishes without sacrificing quality.

• Tomatoes: The MVP of canned goods, tomatoes are perfect for whipping up sauces, soups and stews. Whether diced, whole or crushed, they’re ready to elevate your cooking. Their versatility means you can use them in everything from Italian pasta dishes to Mexican salsas.
• Corn: Canned at its peak, sweet corn keeps its flavor and crunch and is great for salsas, sides or mixing into dishes. It’s also fantastic for adding a sweet pop of flavor to your summer salads or cornbread.
• Beets: Canned beets add earthy sweetness to salads, sides or pickles. They’re high in fiber, folate and potassium, making them a nutritious addition to any meal. Use them to add color and nutrition to your smoothies or as a vibrant topping for your yogurt bowls.
• Green peas: With no shelling required, these are ready to pop into casseroles, soups, or serve as a simple green side. They’re also a quick way to add protein and vitamins to your meals, perfect for enriching rice dishes or fresh salads.
• Canned mushrooms: Pre-cooked and preserved, canned mushrooms are a convenient pantry staple. They are commonly used in soups, stews, casseroles, pasta dishes, stir-fries, and pizzas. Their quick preparation and long shelf life make them versatile additions to many recipes.

In addition to these staples, consider stocking up on canned spinach. It’s great for adding to soups, casseroles, and pasta dishes.

“My favorite canned item to keep on hand is beets because they are delicious and nutrition-packed, too. Roasting fresh beets takes a while and can be messy, so buying them canned is a big time saver. Canned beets are great on salads, homemade hummus and smoothies.”

— Anne Mauney, MPH, RD, fANNEtastic food

Convenient canned fruits

Canned fruits are a pantry must-have for a sweet addition to a recipe or as a healthy snack. They are versatile and offer year-round availability, unlike some fresh seasonal produce.

• Apricots: They can be used in everything from breakfast dishes to sweet sauces for savory entrees, adding a rich flavor and plenty of Vitamin A.
• Berries: Canned berries like blueberries, strawberries, and raspberries are perfect for adding a burst of flavor to breakfasts, desserts, or smoothies.
• Peaches: Sweet, nutritious and versatile, canned peaches can brighten up your meals, from snacks to desserts.
• Pineapple: Bring a bit of the tropics into your kitchen with canned pineapple, which is great for baking, side dishes or salads.
• Pears: Ready-to-eat, canned pears add a soft sweetness to desserts or savory dishes.

For more variety, consider adding canned mandarin oranges and mixed fruit. Mandarin oranges are perfect for salads and desserts, while mixed fruit can be a quick snack or a topping for yogurt and cereals.

“Keeping canned peaches and canned pineapple in my pantry is incredibly convenient. I use peaches for making quick desserts like cobblers and canned pineapple to add to smoothies.”

— Jere’ Cassidy, One Hot Oven

Soups and broths

Canned soups and broths are often an essential component of many recipes. Having a variety of soups and broths in your pantry means you’re always ready with a flavorful recipe base.

• Chicken broth: A versatile base for gravies, soups and stews, it is a flavorful, low-calorie comfort food on its own. It also serves as a great substitute for water when cooking rice or grains to add extra flavor.
• Tomato soup: Creamy, with the perfect balance of sweet and tart, tomato soup pairs wonderfully with a grilled cheese or as a recipe base. It’s also great for enhancing the richness of sauces or casseroles with a splash of comforting tomato flavor.
• Vegetable soup: With a mix of veggies, canned vegetable soup is a fast, fiber-rich meal option, perfect when time is tight. It’s a great starting point for a more robust soup; just add protein like beans or chicken for a hearty dish.
• Cream of Mushroom Soup: This rich, creamy soup made with mushrooms, cream, and seasonings has a smooth texture and a savory flavor that makes it a versatile ingredient in many recipes. It’s commonly used as a base for casseroles, such as green bean casseroles, and it can also be added to sauces and gravies to enhance their flavor and texture.
• Beef Broth: This broth is a savory liquid made by simmering beef bones, meat, and vegetables. It has a rich, hearty flavor and is typically clear with a deep brown color. It’s frequently used as a base for soups and stews, to deglaze pans, to add depth to sauces and gravies, and for braising meats and vegetables, infusing them with a rich, beefy taste.

Canned dairy essentials

Stock up your pantry with canned dairy products for an easy, shelf-stable way to add creaminess and richness to your meals. These versatile dairy options are perfect for cooking, baking or even as a standalone.

• Condensed milk: A sweet, thickened milk ideal for making luscious desserts or adding a creamy touch to your coffee. Its sweetness and texture can elevate any sweet dish.
• Evaporated milk: With a more concentrated flavor than regular milk, evaporated milk is great for cooking and baking, adding depth to sauces, soups and even your morning cup of coffee.
• Coconut milk: Canned coconut milk is a must-have, especially for households that minimize dairy consumption. It’s a cornerstone in curries, soups and desserts, offering a rich, creamy consistency and a hint of coconut sweetness.

Final thoughts

Stocking your pantry with a variety of canned goods is your secret weapon for whipping up meals in no time. With everything from versatile veggies and proteins to handy fruits and dairy, you have all the ingredients for endless meal possibilities right at your fingertips. It’s all about making cooking easier and more fun, ensuring you’re ready for anything — whether it’s a last-minute dinner or a creative recipe idea. Curate your pantry’s canned goods collection with favorites and essentials so you can transform meal prep from a chore into something easy and fun.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Real Balanced, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.

Portions of this article originally appeared on Food Drink Life.