Pantry Plan: Pantry-Friendly Meals & Snacks!
Now that you know how to stock your pantry, here’s what to make with these goods. This is all about making great meals, using what you’ve got!
Whether we’re in an emergency situation without access to fresh foods or cannot safely get to the grocery store, or are looking for simple, quick recipes, don’t have time to run to the store, or are on a tight budget, these healthy recipes for meals and snacks are here for you!
You can easily pull off these meal and snack recipes based on pantry staples and what you likely already have on hand to create healthy options for you and your family.
Meals:
Oatmeal Bake
INGREDIENTS
4 cups oats
3/4 cup coconut sugar
2 1/4 Teaspoon baking powder
1 Teaspoon salt
1 Tablespoon ground cinnamon
1 Teaspoon vanilla extract
1 1/4 cup unsweetened almond milk
2 eggs
1/4 cup melted butter or ghee
1 large apple, cut into bite-sized chunks
2 cups blueberries (frozen is fine)
1 can of peaches, cut into bite-sized chunks
INSTRUCTIONS
1. Preheat oven to 350
2. In large mixing bowl, combine oats, brown sugar, baking powder, salt and cinnamon and stir to combine.
3. In smaller mixing bowl and add eggs (whisk) and then almond milk and vanilla; stir to combine.
4. Pour the wet ingredients into the large bowl with the dry ingredients and mix together.
5. Add apple, blueberries and peaches and gently stir to combine.
6. Pour melted butter (or ghee or vegan butter) on top and mix again.
7. Pour mixture into deep 7×11 pan (spray with olive oil) – feel free to place extra peaches, blueberries or apples on top for garnish as well as extra cinnamon;
8. Bake for 45 -50 minutes;
9. Let cool slightly.
10. Serve with almond milk, if desired.
Lemon salmon cakes
INGREDIENTS
Lemon Dill Aioli
1/2 cup mayo
1/2 teaspoon dry dill
1 teaspoon lemon zest (from 1 lemon)
1 tablespoon lemon juice
1 clove of garlic, minced
1/2 teaspoon salt
1/2 teaspoon pepper
Salmon Cakes
(2) 6-ounce cans wild salmon, drained and patted dry (I love this brand for wild, sustainable seafood, plus they deliver right to your door.)
4 medium carrots, roughly chopped
2 scallions roughly chopped·
Zest of 1 lemon
½ tsp garlic powder
½ Tbs coconut flour
1 tablespoons dry dill
1 tablespoons dry chives
½ Tbs extra virgin olive oil
INSTRUCTIONS
Lemon Dill Aioli
Make the lemon dill aioli by combining all ingredients in a small bowl. Whisk combine, set aside.
Salmon Cakes
1. Preheat over to 400.
2. Put carrots in food processor and process until diced up small
3. Add all remaining ingredients to food processor and mix until well combined
4. Form into patties about the size of your palm, using a paper towel to pat any excess liquid
5. Place patties on parchment lined baking sheet and bake for 35-40 minutes. Optional: broil for 2-3 minutes to get extra crisp!
6. Remove from the heat, and allow to rest for 2 minutes and optional: top with lemon dill aioli.
Pumpkin Chili
INGREDIENTS
· 1-2 tablespoons avocado oil
· 1 teaspoon minced garlic
· 1/2 cup (or more) fresh or canned jalepeno pepper, chopped
· 1 sweet yellow onion, diced
· 1 green pepper, chopped
· 1 can whole tomatoes with juices
· 1 can tomato paste
· 1 can fire roasted tomatoes, with juices
· 1 can red kidney beans, drained
· 1 can pumpkin puree
· 1 can black beans, drained and rinsed
· 1 can corn, drained
· 1/2 cup unsweetened creamer
· 2 tablespoons chili powder
· 1 teaspoon salt (more to taste)
· 1 teaspoon ground cumin
· 1/2 teaspoon paprika
· 1/2 teaspoon smoked garlic powder
· 1/2 teaspoon oregano leaves
· 3-4 cups cubed butternut squash or sweet potato
· 2 cans chicken breast
INSTRUCTIONS
1. In large dutch oven add oil and bring to medium high heat.
2. Add garlic and move around until fragrant, about 1 minute.
3. Add onion, green pepper and Anaheim pepper. Season with salt and pepper and move around until cooked down, about 2 minutes.
4. Add whole tomatoes and use knife to cut them into quarters (or at least in half).
5. Add tomato paste, fire-roasted tomatoes, kidney beans, pumpkin puree, corn, creamer as well as the chili powder, salt, cumin, paprika and garlic powder, oregano leaves.
6. Let simmer 10-15 minutes.
7. Add black beans, chicken, and butternut squash. Let simmer long enough for the butternut squash to be firm, but tender, about 10 minutes or so.
Pasta E Fagioli Soup
INGREDIENTS
4 cups water
1 1/2 tsp. salt
1 1/2 cups small shell or bow tie pasta
2 cans great northern beans
3 tbsp. olive oil
1 onion, diced
3 cloves garlic, minced
2 tsp. fresh basil, chopped or 2 Tbs dried
1 tsp. dried oregano
1/2 tsp. pepper
1 1/2 tbsp. paprika
1 cup tomato sauce
INSTRUCTIONS
Cook the pasta in the water with 1 teaspoon of salt.
Turn off the heat and drain almost all the water, reserving about 1/4 to 1/3 cup of the cooking water, then add the beans.
Cover and set aside.
In a separate skillet, add the olive oil and saute the onion, garlic, fresh chopped basil, oregano and remaining 1/2 teaspoon of salt and pepper for 3 to 5 minutes, until the onions are soft.
Add the onions and spices to the beans and pasta pot and place over low heat.
As the mixture is heating over low heat, add the paprika and tomato sauce and stir until well blended and heated through. (You can add a little bit more liquid, if you prefer a "soupier" dish, or heat it a little bit longer to cook off some more moisture if you find it too liquidy.)
Top with Parmesan cheese or nutritional yeast to keep it vegan.
Protein Pancakes
INGREDIENTS
1 large very ripe banana
1/8 tsp. cinnamon
1/4 tsp. baking powder
1/4 tsp. salt
2 large eggs
2 scoops vanilla protein powder
INSTRUCTIONS
1. In two clean bowls, separate the eggs carefully so none of the yolk gets into the egg whites.
2. Beat the egg whites on high for 2 minutes until they form soft peaks. (It is important that your bowl or beaters don't have any oil, fat or yolks on them, or the egg whites won't form peaks. Soft peaks are defined as barely holding their shape. The peaks flop over immediately when the beaters are lifted.)
3. Add the egg yolks along with the remaining ingredients to a medium bowl and beat until smooth.
4. Gently fold 1/3 of the egg white mixture into the banana mixture until roughly combined. Fold half of the remaining eggs whites into the mixture and finally the last portion until everything is well combined.
5. Heat a skillet over low heat. Scoop 1/4 c. of the mixture onto the skillet and cook for 60-90 seconds on each side.
6. Serve immediately.
Black bean veggie burgers
INGREDIENTS
4 cups black beans
1/4 med red onion
1 clove garlic
1/4 bunch fresh parsley
1 Tbsp hot sauce
1 Tbsp mayonnaise
1 tsp worchestershire sauce
1 tsp cumin
1 large egg
1 cup plain breadcrumbs
INSTRUCTIONS
1. Pour the black beans into a colander, rinse well and let drain.
2. Add the beans to a food processor along with everything except the salt, egg and bread crumbs [parsley, onion (roughly diced), garlic (minced), hot sauce, mayonnaise, worchestershire sauce, cumin and fresh cracked pepper (about 20 cranks)].
3. Process until everything is combined and the mixture looks pasty with a few chunks. If you don't have a food processor, mash the beans with a fork and stir in the rest of the ingredients. Make sure the onion, garlic and parsley are well chopped
4. Transfer the mixture to a bowl and season with salt. Adjust other seasonings at this time as well. Make the mixture slightly stronger in flavor and saltiness than you want the burgers to be because once the bread crumbs and egg are added, the flavor will be diluted.
5. Whisk an egg and stir it into the mixture. Stir in the bread crumbs. The resulting mixture should be moist chunks and crumbs. The mixture should stick together if squeezed in your hand. Adjust the bread crumbs up or down to achieve a mixture that will hold a patty shape.
6. Use your hands for form the patties. Coat a skillet with non-stick spray and cook the patties for 7-8 minutes on each side. The patties should be brown and crisp on the outside and slightly firm to the touch.
7. Be delicate when handling the patties, they are not as cohesive as meat patties but should hold their shape while cooking. Can be eaten alone, or on a bun with your favorite burger toppings!
Vegetarian chili
INGREDIENTS
1 (15-ounce) can black beans (or pinto beans, drained)
1 (15-ounce) can kidney beans (drained)
1 (15-ounce) can diced tomatoes
1/2 onion (diced)
3 cloves garlic (minced)
1 bell pepper (diced)
2 tablespoons olive oil
1/4 cup vegetable broth (I love this kind)
2 tablespoons chili powder
1/2 teaspoon salt (or to taste)
1/2 teaspoon pepper (or to taste)
Optional: dash cayenne pepper
Optional: dash red pepper flakes
INSTRUCTIONS
1. In a medium or large soup pot, sauté the onion, bell pepper, and garlic in the 2 tablespoons of olive oil for 3 to 5 minutes, until the onions are soft. Stirring occasionally.
2. Next, add in the 1 can of undrained tomatoes, 1/4 cup of vegetable broth, and the 2 tablespoons of chili powder and stir.
3. Reduce heat to medium-low and add beans. Stir occasionally and cook for at least 20 minutes.
4. Add water 10 minutes before done cooking. Of course, the longer you cook chili the better, but if you're pressed for time, 20 minutes is fine.
5. For a spicier chili, add extra cayenne pepper and red pepper flakes, if you'd like.
Tip: add in whatever veggies you need to use up, such as the end of a head of cabbage, some broccoli florets, or spinach.
2-ingredient Chia Pudding cups
INGREDIENTS
2 c milk of choice (I like coconut or almond milk)
½ c chia seeds
INSTRUCTIONS
1. Combine and stir together seeds and milk.
2. Once settles after 1-2 minutes, stir again.
Can divide into individual jars to have ready for a grab and go breakfast. Refrigerate overnight.
Mix in whatever toppings you like, such as fruit, nuts, seeds, no added sugar jam, nut butter, or the granola in recipe below. Some of my favorite combinations are: almond butter and banana, coconut flakes and pineapple, roasted pecans and a dash of maple syrup. These last up to 7 days in the refrigerator, so are a perfect meal prep option that are full of protein, healthy fats and fiber!
Tip: I also like a add a splash of pure vanilla extract and dash of cinnamon for flavor!
Grab-and-go single serve steel cut oats
INGREDIENTS
Steel cut oats
Cinnamon
Vanilla extract
Optional Toppings
INSTRUCTIONS
Make steel cut oats according to package instructions on stove top or (even easier) crock pot with a few dashes of cinnamon and a splash of vanilla extract.
Pour into silicon muffin pan, cool then place in freezer.
Once frozen remove pucks with a knife and store in ziptop bag or freezer safe container.
To serve, microwave one or two pucks from frozen for 2 minutes. Add in your favorite toppings: cinnamon, chia, flax or hemp hearts, nut butter, berries, nuts, seeds, mini chocolate chips, or even spoonful of riced cauliflower (you wont taste it!)
Snacks:
Stuffed sweet potatoes
INGREDIENTS
1 baked sweet potato
1 medium apple, cut into bite-sized pieces
1 Tablespoon ghee or coconut oil
1 Tablespoon cinnamon
2 Tablespoons nut butter (almond butter, cashew butter or peanut butter)
INSTRUCTIONS
1. Bring a medium skillet to medium-high heat.
2. Add ghee and allow to melt.
3. Add apples and move constantly around the pan, letting cook for 2-3 minutes.
4. Add cinnamon and stir to coat.
5. Cut open sweet potato and stuff with apples.
6. Drizzle with nut butter and sprinkle with any additional cinnamon and optional nuts if you want.
Tip: For a savory version, stuff baked potato with leftover chili from the above recipe (and a sprinkle of cheese if desired!)
Corn and black bean salad
INGREDIENTS
2 cans black beans (look for no salt added and BPA free cans), drained and rinsed
1 can organic corn, drained and rinsed
2 bell peppers, diced
1/4 red onion, finely diced
2 cups baby tomatoes, quartered
1 jalapeno, finely diced
1 head of cilantro, chopped well
1/4 cup olive oil
juice of 3-4 limes (depending on how juicy they are and how much you like)
1 tsp chili powder
1/2 tsp cumin
1/3 tsp garlic powder
2 avocados, diced
INSTRUCTIONS
Combine all ingredients except avocado in a large bowl. Let it sit in the fridge for a couple hours to chill before eating.
Mix in cubed avocado prior to eating.
Granola Clusters
INGREDIENTS
3 cups rolled oats
1 cup slivered almonds or your favorite nuts
1/2 cup sunflower seeds
1/4 cup chia seeds
1/4 cup ground flax seed
3/4 cup brown sugar mixed with 1/2 cup water
1/2 cup coconut oil, melted
1 Teaspoon salt
1 Tablespoon vanilla
1 Tablespoon cinnamon
INSTRUCTIONS
1. Preheat oven to 350.
2. Combine dry ingredients together.
3. Add oil and brown sugar mixture and mix well.
4. Spread evenly on two cookie sheets.
5. Toast for approximately 20 minutes; watch carefully and mix often.
6. Can add in your favorite dried fruit, such as dried coconut flakes, if desired. Serve with your favorite milk and drizzle with honey, or sprinkle over fruit or yogurt. Store in refrigerator.
Garlic Hummus
INGREDIENTS
1/3 cup tahini
2–4 tablespoons cold water, or more if needed
2 tablespoons extra virgin olive oil
1/2 teaspoon ground cumin
3/4 teaspoon fine sea salt
2 medium cloves garlic, peeled and smashed
juice of 1 lemon (2–3 tablespoons)
1 (15 ounce) can chickpeas, rinsed and drained
optional toppings: extra drizzle of olive oil, chopped fresh parsley, sprinkle of ground sumac or paprika, toasted pine nuts. Serve with crackers or veggies.
INSTRUCTIONS
1. Add tahini, cold water, oil, cumin, salt, garlic and lemon juice to a food processor. Puree until smooth.
2. Add in the chickpeas. Puree for 3-4 minutes, pausing halfway to scrape down the sides of the bowl, until the hummus is smooth. If it seems too thick, add in another tablespoon or two of water.
3. Taste and season with additional salt, cumin, and/or lemon juice if needed.
4. Serve immediately, garnished with your desired toppings. Or transfer to a sealed container and refrigerate for up to 3 days.
Peanut butter coconut energy balls
INGREDIENTS
1 cup rolled oats
1/2 cup crunchy peanut butter or almond butter
1/4 cup honey or maple syrup
1 teaspoon vanilla extract
1/2 cup coconut flakes
1 tablespoon chia seeds
1/2 cup chocolate chips
INSTRUCTIONS
In a large mixing bowl, mix together the oats, peanut butter, honey, vanilla, coconut, chia seeds, and chocolate chips until completely combined.
Refrigerate the mixture until firm enough to roll into balls.
Roll the dough into balls. Refrigerate or freeze until firm before serving.
General Tips:
If you don’t have eggs, you can substitute a “flax egg” in most recipes, using pantry staple flax seed. It’s super easy, healthy with a dose of Omega 3’s, and comes in handy when you’re out of eggs! Mix 1 Tbs ground flax seed with 3 Tbs hot water. Let sit for 15 minutes until gelatinous and use as 1:1 replacement for an egg.
When you don’t have fresh herbs on hand, dried herbs can be substituted for fresh. Use a 3:1 ratio since dried herbs are more concentrated. For example, if a recipe calls for 1 Tbs of fresh herbs, you’d use 1 tsp of dried.
Toast nuts and seeds if you have the time before adding them too recipes. It will bring out their deep nutty flavor! Place nuts and seeds on baking sheet and toast at 350 degrees for 10 minutes.
*When you make any of my recipes, I’d love it if you tagged me in them so I can see your creations and share it, too!
>>>Let me know below which recipe you’re going to try or which one you love!
