Easy and Delicious Dinner Ideas Using Only Pantry Staples

Having a well-stocked pantry and freezer is the first step to getting a fuss-free dinner on the table and saving money. Cooking at home is always going to stretch dollars further than eating out or ordering in ... especially if you're using inexpensive bulk-bin staples like beans and grains.

When making dinner from pantry staples, focus on versatile ingredients like canned beans, pasta, rice, canned tomatoes, spices, dried herbs, onions, garlic, and a variety of canned vegetables, then get creative by combining them in different ways, adding protein if available, and using flavorful sauces or seasonings to elevate the dish; remember to check expiration dates and consider adding fresh ingredients if you have any on hand to add freshness, visual interest and texture. 

 Key tips:   

• Base your meal around a grain: 

  Use pasta, rice, quinoa, or couscous as the foundation and add different flavors with sauces, beans, and vegetables.  Grains are easy and relatively fast to make - especially if you have an Instant Pot.

  
  

• Utilize canned goods: 

  Canned beans (black, kidney, chickpeas), tomatoes, corn, and vegetables can be added to soups, stews, salads, or pasta dishes. And, you'd be surprised at the number of vegan canned protein options on the market now! The UnMeat Meat-free Chicken Style Chunks or their Plant-based Luncheon Meat are great!

• Mine your freezer:

If you keep a selection of frozen vegetables on hand, you'll have dinner on the table in no time at all. Bags of frozen sweet peppers can go into a stir-fry, or a handful of a few vegetables (think: peas, green beans, carrots) can become a mixed vegetable side dish. A bag or two of a favorite mixed vegetable blend can become the basis for a soup or stew. Vegetables like frozen peas or spinach can jazz up a pot of pasta ... and a rich, creamy Alfredo sauce is minutes away with quick soaked cashew creme as the basis of your sauce. I also keep a couple cans of vegan evaporated oat milk in the pantry just for making fast, creamy sauces and soups.

• Spice it up: 

  Use a variety of spices and dried herbs to add depth of flavor to your dishes. Start with a cuisine that you like and are familiar with - Latin, Asian etc - and use spice and herb blends that work for that.

• Protein power: 

  If you have protein like canned tuna, chicken, or leftover cooked meat, incorporate it into your meal to make it more substantial. I even keep cans of vegan proteins - like Teriyaki not chicken, in the pantry to toss into a stir-fry with whatever fresh vegetables I have. Your local Asian market will have a number of canned vegan and non-vegan proteins to choose from.

• Sauce it up: 

  Combine canned tomatoes, tomato paste, onion, garlic, and your favorite herbs to create a quick sauce for pasta or rice. You might consider keeping a few well-chosen sauces in the pantry ... like Peanut sauce for Asian dishes, Chili Crisp, Curry sauce, Marinara sauce, Latin Sofrito and such. A few bottled sauces can add just the zip you're looking for to an otherwise lackluster dish.

• Think outside the box: 

  Try making pasta salad with cold cooked pasta, beans, vegetables, and a vinaigrette dressing. 

  
  

• Soup is always a good option: 

  Combine broth, canned vegetables, beans, and spices for a quick and easy soup. A jar of your favorite Marinara sauce can be the basis for a hearty, delicious soup with the addition of leftover pasta, beans and frozen vegetables.

• Canned or dried milk or non-dairy milk powders are a great option!

I always have canned evaporated non-dairy 'milks' and dried non-dairy milk powders in my pantry. This selection includes coconut milk and cream. It's a budget-friendly and convenient method to enhance the richness of soups and sauces.

 Specific pantry staple meal ideas:   

• Bean and veggie burritos: Brown some onions and garlic, add canned beans, corn, and your favorite spices, wrap in tortillas. 

  
  

• Pasta with tomato sauce and herbs: Use jarred tomato sauce, add fresh or dried herbs, and top with grated cheese. You can bump up the nutrition by adding a side of steamed or sautéed vegetables such as Swiss Chard, green beans (fresh or frozen, broccoli (fresh or frozen) and similar.

  
  

• Lentil soup: Sauté onions and carrots, add lentils, vegetable broth, and spices. 

  
  

• Tuna salad sandwiches: Combine canned tuna, celery, onion, mayonnaise, and a squeeze of lemon. A vegan option: Use Garbanzo beans and/or shredded, drained Jackfruit (in brine) with vegan mayonnaise, caper berries, chopped red onions and celery.

  
  

• Fried rice: Use leftover cooked rice, mix with chopped vegetables, eggs, soy sauce, and any leftover protein. Again, don't forget to look through the freezer! And, vegan meats are a great option.

  
  

• Quick stir-fry: Stir-fry frozen or canned vegetables with your preferred protein, soy sauce, and a splash of sesame oil. 

  
  

• Baked potato with chili: Top a baked potato with canned chili (or lentils!), cheese, and sour cream. 

  
  

  Finally, think in terms of component cooking. Yeah, I know, 'batch' cooking is a term that's thrown around a lot these days. But, having freezer filled with the 'components' for a meal is so much easier to think and plan around. This can really work wonders if you're cooking for two people who don't share the same likes/dislikes ... rather than preparing entirely separate meals, have ingredients like rice blends that can overlap. You both like grains, but require a different protein (vegan/non-vegan for example).