What to Stock in a Healthy Kitchen

Jars of ingredients on wooden shelves

What to keep in a healthy pantry and kitchen:

Sure, healthy eating is great, but it can be intimidating if you don’t know how to prepare foods and combine certain ingredients for a great taste! In this article, we’ll go over exactly what you need to keep in your pantry, cupboards, fridge, and freezer for easy and delicious healthy meals.

Of course, you don’t need all of these ingredients- pick and choose what fits your needs best, and enjoy!

Pantry

The best place to store dry goods! We find it’s always good to have these spices, grains, and canned/boxed goods on hand:

Spices/herbs

Cinnamon

Turmeric

Sea salt

Pepper

Sage

Cumin

Rosemary

Thyme

Curry powder

Garlic powder

Onion powder

Bay leaves

Vanilla extract

Cacao powder

Baking ingredients:

Organic sugars

Organic stevia, such as Truvia

Baking chocolate chips

Maple syrup

Honey

Coconut sugar

Organic flour or gluten free flours

Nuts & Seeds

Almonds

Peanuts

Walnuts

Chia seeds

Shredded coconut (unsweetened)

Nut butter

Oils & Vinegar:

Coconut oil

Extra virgin olive oil

Grass-fed butter or ghee (clarified butter)

Balsamic vinegar (not vinaigrette)

White vinegar

Coconut aminos and/or soy sauce

Dijon mustard

Organic sugar-free ketchup

Single-ingredient fruit spreads (or no sugar added)

Canned/Boxed Goods

Diced tomatoes

Low-sodium veggie broths

Coconut milk (light, regular, cream)

Canned beans (black beans, kidney beans, cannellini beans, chickpeas, etc)

Unsweetened applesauce 

Canned wild-caught tuna and/or salmon

Tomato sauce (no sugar added)

Tomato paste

Dry Goods

Rice cakes

Corn kernels to make popcorn (or organic bagged popcorn)

Rice

Dry oatmeal

Sweet potatoes

Quinoa 

Sprouted bread

Organic and/or gluten-free pasta

Protein powders

Cupboard

This is where you’ll find your kitchen gadgets! You don’t need every kitchen tool, but it’s helpful to have some of these on hand, like when experimenting with zucchini noodles or a smoothie bowl!

Small, medium and large sauté pan or skillet

Small, medium, and large saucepans 

Tea kettle

8×8” baking dish

7X14” casserole dish

Blender

Spiralizer (can be found on Amazon for $10-12)

Food processor (can be used for making homemade nut butter

Waffle iron

Spatula

Soup ladle

Baking tray/cookie sheet

Whisk

Toaster

Zester

Slow cooker/instant pot

Mixing bowls

Garlic press

Fridge

You know the drill- this is all of your fresh ingredients that spoil faster! Keeping an assortment of ready-to-go snacks, like organic yogurt or sliced fruit and veggies is key. Take a peak at what you can include or add to your own spread!

Nut milk

Low-fat organic and grass-fed dairy (milk, cheese, yogurt)

Organic eggs

Assortment of vegetables and lettuce

Hummus

Salsa

Sliced organic meat

Fresh garlic/onion

Fresh herbs

Lemons/limes

Freezer

A great tool for meal prep too, the freezer is great for keeping things fresh for up to several months. Store prepped meals in airtight containers, and keep frozen veggies easily accessible so you can just throw some onto a baking sheet with some spices, herbs, and sea salt for a delicious side to a meal!

Frozen vegetables (chopped spinach, broccoli, peas, chopped bell peppers, Brussels sprouts, carrots, sweet potato cubes)

Frozen fruit (blueberries, strawberries, banana, cherries, mango, pineapple)

Frozen organic meat (organic chicken, grass feed ground beef, ground turkey, salmon, cod, tilapia)

Coconut milk ice cream or organic ice cream