8 Healthy Pantry Staples You Should Always Have on Hand

Learn about 8 essential healthy pantry staples that are perfect for supporting a clean eating lifestyle while helping to fight inflammation. Keep these nutritious ingredients on hand to create wholesome and nourishing meals with ease.

Why Stocking Your Pantry with Healthy Staples is Key to Clean Eating

If clean eating is your goal, stocking your pantry with the right ingredients is essential. When I first began my health journey, one of the most important lessons I learned was to clear out my pantry of all processed and unhealthy foods. Why is this so crucial? Because when hunger strikes, you’ll naturally reach for what’s available. If unhealthy options are within arm’s reach, that’s what you’ll end up eating. A well-stocked pantry with nutritious choices sets you up for success and makes sticking to a clean eating routine much more manageable.

On my clean eating page, I explained the principles of clean eating. At its core, clean eating means consuming foods that come from natural sources—either grown in the ground or derived from nature. It’s about avoiding anything highly processed or artificially created in a lab, opting for wholesome, real foods that nourish your body.

In today’s article, I’ll highlight 8 pantry staples I always keep on hand and highly recommend you do, too. These essentials are vital in supporting a healthy weight while providing key nutrients like vitamins, complex carbs, protein, and healthy fats. The list includes quinoa, chia seeds, rolled oats, almond flour, walnuts, coconut water, almond milk, and extra virgin olive oil.

Quinoa

If you haven’t tried quinoa, I strongly encourage you to make it a part of your diet. I like to call it a “holy grain” because it’s versatile and straightforward to prepare. You can use it in various dishes, from salads and veggie bowls to a substitute for rice. Quinoa is considered a complete protein, providing all 9 essential amino acids, making it a powerhouse addition to any meal. Its neutral flavor is one of its best features—it soaks up the flavors of whatever you pair it with, enhancing your dish while making it more satisfying and filling.

The cooking process is straightforward: add quinoa to boiling water, turn off the heat, cover the pan, and let it sit for 15-20 minutes until all the water is absorbed. Once cooled, transfer it to an airtight container and store it in the fridge for 3-4 days. It’s an excellent option for meal planning!

Quinoa is technically a seed but is classified as a whole grain and is an excellent source of plant-based protein and fiber. Just one cup delivers 8 grams of protein and, naturally gluten-free, fits perfectly into various diets. It is also an excellent source of manganese, phosphorus, magnesium, folate, and vitamin B1. 

Chia Seeds

Chia seeds may be tiny, but they are a nutritional powerhouse. I’m not a huge fan of their taste, but I include them in my breakfast options due to their impressive health benefits. One of my favorite ways to enjoy them is adding mashed banana to chia pudding to boost the flavor. Alternatively, you can blend them into smoothies for an extra nutritional punch.

Chia seeds are also a complete protein packed with omega-3 fatty acids linked to a lower risk of heart attacks and strokes. Additionally, they are high in fiber, making them excellent for improving glycemic control and supporting a healthy gut.

Rolled Oats

Rolled oats are my all-time favorite grain. My website’s first blog post was dedicated to oatmeal—that’s how much I love it! Not long ago, I received a comment on my YouTube channel from a viewer who questioned how I could say oats are healthy when they’re high in carbs and can cause sugar spikes.

If you’re wondering the same thing, here’s my simple explanation. Many people are afraid of carbs and try to avoid them, but the truth is that carbs are our body’s primary energy source. When we consume carbs, they are broken down into glucose and circulated through the bloodstream to be delivered to our cells. Once glucose reaches the cells, it enters a process that converts it into cellular energy—the fuel our organs need to function correctly, our brain needs to perform essential tasks, and we need to carry out daily activities.

No matter what, our bodies need glucose, but the key is where that glucose comes from. When we consume foods high in refined sugars (like table sugar), our bodies quickly break down these simple carbs into glucose, leading to a rapid spike in blood sugar. On the other hand, when we eat foods rich in complex carbs, like oats, our digestive system takes longer to break them down into glucose, resulting in a slower, more steady release of glucose into the bloodstream. And that’s the power of oats! This is why oats are good for us and should be included in our diet regularly.

However, it’s important to note that not all oats on the market are of the same quality. Some are less processed than others; the more processed, the faster glucose is released into the bloodstream. If you have diabetes and want to control your glucose levels, avoiding instant or quick oats is best. Steel-cut oats are the best option, followed by rolled oats.

Almond Flour

If you don’t have celiac disease or a sensitivity to wheat, I always recommend using whole wheat flour as a healthier alternative to white flour. However, when I discovered almond flour and its incredible versatility—whether for making desserts, savory muffins, or even as a breadcrumb substitute for dishes like fish—I was inspired to incorporate this fantastic light ingredient into my meals more often.

Two options are available on the market: almond flour and almond meal. Almond flour is made from blanched almonds, meaning the skins are removed by boiling them in water. On the other hand, almond meal is made from almonds that still have their skins, giving it a coarser texture.

Walnuts

There’s so much to love about walnuts! In my home country, Serbia, and most Balkan countries, walnuts are a staple ingredient in traditional cakes and desserts. I have fond childhood memories of my parents receiving bags of walnuts from our cousins who lived in the countryside and had their walnut trees. These walnuts came in hard shells, and the fun part was cracking them open with a special walnut cracker. Of course, while doing that, I couldn’t resist sneaking quite a few pieces to snack on!

Walnuts are packed with vitamins; their oil is an excellent source of selenium, an essential nutrient for supporting thyroid function. Individuals with Hashimoto’s disease or other thyroid imbalances are often advised to include selenium in their diet or take it as a supplement.

Walnuts are also an excellent source of protein, making them a great addition to vegetarian dishes like my meatless spinach pasta, beet salad, or oatmeal breakfast for an extra protein boost.

Coconut Water

Long ago, I gave up drinking juice and switched to water exclusively. I try to encourage my kids to do the same, but let’s be honest—it’s not easy. They love their juice! So, I’ve found a compromise: I usually dilute their juice with half water. They also drink plain water regularly, but I’ve realized it’s not worth turning this into a constant battle.

Then, I discovered coconut water. If you choose a natural, no-sugar-added option, you’re in for a real treat! Coconut water is an excellent source of hydration, packed with electrolytes like potassium and sodium. This makes it a fantastic post-workout drink to help your body recover after sweating.

One of my favorite drinks is the adrenal cocktail, mixing freshly squeezed orange juice with coconut water. Not only is it refreshing, but it’s also great for supporting adrenal gland health.

Almond Milk

Almond milk is a great dairy-free alternative that’s low in calories and rich in vitamin E, which is excellent for your skin and overall health.  

It’s perfect for adding smoothies, coffee, oatmeal, or baking your favorite treats. Shelf-stable almond milk is super convenient and can be stored in your pantry until opened. Once you open it, refrigerate it to keep it fresh.

Extra Virgin Olive Oil

I’ve saved the best for last—olive oil. It’s the foundation of all my cooking. Known for its incredible health benefits, olive oil is a staple in Mediterranean diets, and for good reason.

I don’t do deep frying, so I never have to worry about whether olive oil is suitable for high-heat cooking. For regular pan-frying, sautéing, roasting, and simple meal prep, it’s my go-to oil. Its rich flavor enhances dishes beautifully, from fresh salads and pasta to roasted vegetables.

What makes olive oil so unique is its excellent nutrients. It contains healthy monosaturated fats, antioxidants, and natural compounds that fight inflammation. These nutrients help keep your heart healthy, improve cholesterol levels, and may even reduce the risk of some diseases.

I always choose extra virgin olive oil because it’s the least processed and has the most flavor and nutrients. I store it in a cool, dark place to keep it fresh and try to use it up within a few months after opening. For me, olive oil isn’t just a cooking ingredient—it’s a must-have in my kitchen that makes meals healthier and tastier.

Wrapping Up

Keeping these staples in your pantry makes clean eating so much easier. They’re healthy and super versatile, allowing you to create a variety of delicious healthy meals.

You can start by stocking up on these essentials and experimenting with them in cooking. You’ll be surprised at how many tasty and nutritious dishes you can make!

👉I’d love to hear from you. What are your favorite pantry staples for clean eating? Please share them in the comments below!