Healthy, Real Food Pantry Staples List

Stock your pantry just like a holistic nutritionist with this healthy, real food pantry staples list. To get the printable version, just scroll down or for a quick FAQ’s version of this article scroll down.

This list of healthy, real food pantry staples is exactly what I keep on hand to nourish my family with wholesome meals that support energy and well-being. While some nutritionists may take a stricter approach and avoid items like rice or oatmeal, I consider them nutritious “fast foods” that simplify life as a busy mom. Other essentials in my pantry include canned or jarred fish, nutrient-dense sweeteners, and healthy oils. Keeping these staples stocked makes it easy to prepare a wholesome meal or dessert at a moment’s notice. For moms especially, having these basics on hand brings peace of mind and makes nourishing your family both simple and sustainable.

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This pantry staples list only includes real, whole foods that will help you along your real food and health journey and that make cooking in a real food kitchen 10 times easier. This staples list is a good starting point for anyone switching to a real food diet or anyone just getting started cooking. At the bottom of this post you will also find an FAQs section that answers a few helpful questions about real food pantry staples.

As always quality is very important when choosing food to ensure you are getting the most nutrients possible and limiting harmful toxins. Look for organic options that include minimal additional ingredients. For example, organic spices are non-GMO and are not irradiated. (Irradiation is a process of exposing different foods to radiation to prevent food borne illness but some types are shown to reduce nutrients in food and to cause gene mutations in humans, to learn more, check out this article by Mountain Rose Herbs or The Center for Food Safety.) Another thing to consider is proper preparation to remove anti-nutrients and help with digestion. Soak rice overnight with apple cider vinegar and soak beans until sprouted with water and salt.

I organize my pantry more by meal items than categories. Many of these pantry staples will overlap, for example flour is used for dinner items, breakfast and snacks and potatoes could be used for breakfast, lunch and dinner. I love to make breakfast potatoes, tuna salad for lunch, rice or quinoa bowls for dinner, beef sticks and dried fruit for snacks and einkorn chocolate chip cookies for dessert. Ok, now, let’s dive in to my favorite healthy, real food pantry staples.

Breakfast Staples

• Sprouted and Steel Cut Oats – if you can’t find sprouted you can also soak the oats, take a look at this recipe to learn how
• Grits
• Toxin Free Coffee
• Loose Leaf Tea – Nettle, chamomile and hibiscus

Lunch and Dinner Staples

• White Rice – soak overnight with water and apple cider vinegar
• Quinoa
• Pasta – einkorn, sourdough, Thai or ramen noodles
• Fresh Potatoes
• Fresh Onions
• Fresh Garlic
• Dried Beans and legumes – black beans, chick peas and lentils, soak until sprouted with water and salt
• Jarred Tomatoes
• Tomato Paste
• Bone Broth and Vegetable Stock
• Canned or Jarred Meats – oysters, tuna, sardines and salmon
• Canned Coconut Milk – this is great for making sauces
• Mineral Water

Seasonings and Oils

• Granulated and Powdered Seasonings – basil, oregano, garlic powder, smoked paprika and chili powder
• Sea Salt – quality salt is full of nutrients and crucial for a healthy body
• Raw Apple Cider Vinegar
• Red Wine Vinegar
• Balsamic Vinegar
• Extra Virgin Olive Oil
• Avocado Oil
• Unfiltered Coconut Oil
• Ghee

Snack Staples

• Dried Fruit – dried mangos, gogi berries, raisins and dried coconut flakes
• Sprouted Nuts and Seeds
• Natural Nut Butters
• Clean Protein Powder
• Bee Pollen
• Clean Beef Sticks
• Einkorn Crackers
• Sprouted Popcorn Kernals
• Beef Gelatin – Try these beef gelatin gummies
• Mineral Water
• Tart Cherry Juice

Baking Staples and Sweeteners

• Coconut Sugar
• Raw Honey
• Unsulphured Black Strap Molasses
• Einkorn Flour – purchased at the store or fresh milled from Einkorn berries
• Aluminum Free Baking Powder
• Baking Soda
• Clean Chocolate Chips
• Cacao Powder
• Vanilla Bean Pods

FAQ’s

What are healthy pantry staples? Healthy pantry staples are food items that contain nutrients and do not include added fillers or artificial ingredients.

What is the #1 staple food for a healthy pantry? Salt is the #1 staple food for a healthy pantry. Quality sea salt is full of minerals and sodium that is needed to support a healthy body and stress response.

What are some quick meal pantry staples? Quick meal pantry staples include white rice, quinoa, jarred beans and canned fish.

Are canned goods good, healthy pantry staples? Some canned foods are good and healthy. Items like canned fish and canned beans are healthy and staples for a healthy diet but look for cans that are BPA free or opt for jars instead.

Download the Free Pantry Staples List

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• Sprouted Steel Cut Oats
• Purity Coffee
• Organic White Rice
• Jovial Jarred Tomatoes
• Canned Tuna
• Kettle and Fire Bone Broth
• Frontier Co-op Organic Garlic Powder
• Jovial Einkorn Crackers
• Organic Coconut Sugar
• Aluminum Free Baking Powder
• Enjoy Life Chocolate Chips
• Organic Cacao Powder

*None of the above information is medical advice. Nothing in this post is meant to take the place of medical advice from a doctor or health professional. I am not a doctor, I am only sharing my personal experience, personal research I have done and information I have inferred. Please see my disclaimer for more information.*