When the fridge is bare, it’s time to get creative with the contents of your pantry. With a little imagination, you can whip up a plethora of nutritious, flavorful, and downright delicious meals. No need to rely on takeout or leftovers when you’ve got a treasure trove of staples at your fingertips.
While it may seem like a daunting task to conjure up something healthy and tasty from the pantry alone, I’m here to assure you that it’s not only possible but also incredibly rewarding. So, without further ado, let me share with you some of my favorite healthy pantry recipes that are sure to become new favorites.
Easy Rosemary Garlic White Bean Soup
This hearty white bean soup is a nutritious and budget-friendly meal option, featuring canned white beans as the primary ingredient. As an added benefit, these beans provide a substantial amount of protein, making this recipe a great choice for those looking to boost their intake. When it comes to blending hot liquids, safety should always be the top priority. To avoid potential hazards, consider investing in an immersion blender, which can be used to effortlessly puree soups like this one right in the pot. Nutritional information per serving: 380 calories, 8.2g of fat, 14.28g of protein, 61.91g of carbohydrates, and a substantial 17.05g of fiber.
Salmon Patty
Canned salmon is the star of this recipe, providing a boost of protein and brain-healthy Omega-3s. While it’s true that canned salmon can be high in sodium due to added salt, opting for no-salt-added varieties can help mitigate this concern.
Here’s a breakdown of the nutrition information per serving:
Calories: 177
Fats: 7g
Protein: 20g
Carbs: 8g
Fiber: 1g
Sugar: 1g
Recipe (to be continued)
Firecracker Chickpea Meatballs
While traditional meatballs are often made from beef or pork, these plant-based alternatives offer a more eco-friendly option that still packs plenty of flavor. By using canned chickpeas as the base ingredient, you can enjoy sweet and smoky meatballs smothered in a tangy, spicy sauce. To make them, simply combine cooked chickpeas with breadcrumbs, onions, garlic, soy sauce, and spices in a food processor until well mixed. For best results, I recommend using this particular food processor model.
Per Serving:
Calories: 257
Fats: 5.1g
Protein: 7.6g
Carbs: 46.3
Fiber: 5.9g
Sugar: 12.9g
Black Bean Buddha Bowls With Sweet Potato & Quinoa
Indulge in these nutritious Black Bean Buddha Bowls, where the harmonious union of roasted sweet potatoes, fluffy quinoa, creamy avocado, and black beans in a zesty citrus sauce will leave you craving for more. But what truly sets these bowls apart is their impressive nutritional profile. A single serving provides an abundance of vitamin C, a crucial component for maintaining a robust immune system. When broken down, this recipe offers: 474 calories, 15g of fats, 16g of protein, 77g of complex carbohydrates, and a significant amount of dietary fiber (17g) and natural sugars (13g).
Easy Veggie Enchiladas
Kick-start your week with a delicious meatless Monday, courtesy of these veggie enchiladas that are both cheesy and creamy. The best part? They’re packed with corn and black beans, making them satisfyingly filling. To ensure the longevity of your meals, be sure to store them in good quality freezer-safe containers, shielded from the perils of freezer burn. For more healthy freezer recipes, simply click here.
Per Serving:
Calories: 412
Fats: 17.4g
Protein: 17.6g
Carbs: 48.9g
Fiber: 12.7g
Sugar: 7.3g
Recipe:
Spicy Honey Garlic Instant Pot Noodles
The Instant Pot noodles are a symphony of flavors, with sweet and spicy notes harmonizing to create an explosive taste experience. The best part? You only need one pot – the trusty Instant Pot – to bring this dish together. I highly recommend this model.Here’s the nutritional breakdown per serving:* Calories: 404* Fats: 15g* Protein: 26g* Carbs: 40g* Fiber: 3g* Sugar: 8gRecipe:
Smoky Tomato White Bean Soup
Soups have a unique ability to evoke feelings of comfort and warmth. One such example is this smoky tomato white bean soup, which is not only hearty and chunky but also bursting with flavor. The addition of garlic takes it to the next level, providing an added boost of health benefits. Garlic is renowned for its immunity-boosting properties, making it a valuable ingredient in any recipe.Per serving, this delicious soup provides:Calories: 312Fats: 5gProtein: 19gCarbs: 51gFiber: 12gSugar: 8gTo make this satisfying and nutritious meal, follow the simple recipe below.
Alaskan Salmon Chowder
Warm up with this rich and comforting Alaskan salmon chowder, boasting tender flakes of the finest Alaskan catch. The addition of heavy whipping cream lends a silky smooth texture, while chicken stock infuses every spoonful with depth and complexity. For an even more authentic experience, opt for wild-caught canned salmon whenever possible – not only will it elevate the flavor profile but also provide a healthier and lower-calorie option. If you’re looking to explore more guilt-free recipes, be sure to check out our collection of low- calorie options.Per serving:Calories: 441Fats: 19gProtein: 13gCarbs: 29gFiber: 4g
Sweet Potato Black Bean Chili
This budget-friendly chili is a game-changer, thanks to its reliance on affordable black beans instead of beef. The result is a hearty, filling dish that’s sure to satisfy. Fire-roasted tomatoes bring a sweet and smoky depth to the recipe, balancing out the bold flavors. To take it to the next level, we’re using an impressive seven different spices – so be sure to have a trusty set of measuring spoons on hand. I’m a fan of this reliable set myself. In terms of nutrition, each serving packs a punch: 269 calories, 3.8g of fat, 14g of protein, 46.6g of carbohydrates, 14.4g of fiber, and just 5.4g of sugar.
Mediterranean Tuna Salad
Tuna salad is a classic, and for good reason. It’s a nostalgic treat that many of us remember enjoying as children. But this recipe takes the familiar concept to new heights. The combination of crunchy celery and vibrant red pepper adds a delightful texture and pop of color. Meanwhile, the tangy balsamic vinegar and spicy brown mustard bring an unexpected layer of depth and complexity. This is more than just your average tuna salad – it’s a flavor experience that will leave you wanting more.Nutritional Information (per serving):* Calories: 282* Fat: 11g* Protein: 23g* Carbohydrates: 23g* Fiber: 6g* Sugar: 6g
Instant Pot Corn Chowder With Sweet Potato
For those who adore chowder but seek a plant-based option, this recipe is a fantastic find. It’s a rich and velvety delight that boasts tender, sweet corn and bursts of sweetness from the sweet potatoes. Not only do these spuds add a pop of color to the dish, but they also bring an impressive array of nutrients to the table.
Sweet potatoes are a treasure trove of vitamins A and C, which are essential for keeping your immune system in top shape.
Nutritional Breakdown:
Per Serving:
Calories: 144
Fats: 2g
Protein: 4g
Carbs: 31g
Fiber: 4g
Sugar: 7g
Hearty Chickpea Noodle Soup
Chickpeas take center stage in this plant-based twist on a classic comfort food. As a good source of protein and fiber, they’ll keep you satisfied for hours to come. The combination of chickpeas, celery, carrots, thyme, basil, and oregano creates a hearty and flavorful soup that’s sure to become a staple. Each serving boasts an impressive nutritional profile: 362 calories, with only 3.1g of fat, 14.4g of protein, 69.5g of carbohydrates, and a respectable 9g of fiber, with just 8.5g of sugar.
Chicken Taco Soup
With the chicken taco soup, you’ll experience a delightful combination of tender shredded chicken, sweet corn, and creamy beans. This flavorful dish is incredibly easy to prepare – simply combine your ingredients in your slow cooker. If you’re in need of a new slow cooker, now’s the perfect time to snag a great deal. For more healthy and delicious crockpot recipes, be sure to check out our curated list.
Nutritional Information per Serving:
Calories: 176
Fat: 3g
Protein: 14g
Carbohydrates: 23g
Fiber: 7g
Sugar: 7g
Vegan Stuffed Sweet Potatoes
Looking for a flavorful spin on traditional stuffed potatoes? Look no further! This Mediterranean-inspired recipe combines the creaminess of spinach, sun-dried tomatoes, and olives with the satisfying texture of chickpeas and quinoa. The tangy sauce brings everything together in perfect harmony.What’s more, this dish is a nutritional powerhouse. With 423 calories per serving, it’s a filling option that’s rich in protein (13g), fiber (11g), and complex carbohydrates. The balanced mix of fats, protein, and carbs also helps to keep you satisfied for hours.
Instant Pot Chickpea Chana Masala
This flavorful dish is a delightful combination of spicy, savory, and aromatic notes. The homemade tomato sauce and carefully selected spices transform the canned chickpeas into a culinary masterpiece that will surprise you with its depth of flavor. Meanwhile, the baby spinach adds a boost of nutrition and a pop of brightness to each bite. To balance out the spices, a squeeze of fresh lemon juice provides just the right amount of tanginess. Serve this dish with naan bread or rice, or one of the alternatives to white rice listed below. With its impressive nutritional profile, you can feel good about what you’re putting in your body.
Per Serving:
Calories: 295
Fats: 5g
Protein: 9g
Carbs: 52g
Fiber: 5g
Sugar: 3g
Recipe
Salmon Salad
Indulge in a delicious salmon salad that will leave you craving for more! The creamy mayonnaise and egg combination is sure to tantalize your taste buds. While achieving the perfect hard-boiled egg can be a challenge, an egg maker like this one can make all the difference. Try it out and experience the delightful harmony of flavors.Per Serving:Calories: 232Fats: 13gProtein: 24gCarbs: 3.8g
Irresistible Red Lentil Curry
This Indian-inspired dish is a flavorful fusion of creamy and spicy, with the warmth of ginger and the tanginess of Thai red curry paste. The combination creates a rich and satisfying meal. The pickled onions provide a nice contrast to the savory curry, while the crunchy cashews add texture and balance out the flavors. With its robust nutritional profile, this recipe is not only delicious but also nutritious.
Per Serving:
Calories: 452
Fats: 22g
Protein: 20g
Carbs: 49g
Fiber: 20g
Sugar: 9g
Recipe
Vegan Lentil Loaf
Indulge in the incredible vegan lentil loaf, a meat-free masterpiece that’s surprisingly reminiscent of its meaty counterpart. The trifecta of sautéed onions, carrots, and celery, combined with the earthy flavor of crimini mushrooms, creates an irresistible medley of flavors and textures. Meanwhile, the humble lentils provide the bulk needed to make this loaf truly satisfying. To ensure a cohesive texture without relying on eggs, flax meal takes center stage as the binding agent, boasting an impressive array of brain-boosting Omega-3s for good measure. Here’s your chance to experience its benefits: [link]. Per serving, you can expect a nutritious package featuring 190 calories, 2g of fat, 10g of protein, 35g of carbs, and 8g of fiber.
Keto Avocado Chicken Salad
Indulge in a harmonious blend of textures and flavors with this delectable salad. The combination of crispy bacon, creamy avocado, crunchy celery, sweet red onions, tender chicken, and the perfect hard-boiled egg creates a truly satisfying experience.To prepare this treat, start by shredding some chicken for added convenience. If you’re short on time or not feeling the manual effort, consider investing in meat shredder claws to make the process even more streamlined.Nutritional Information (per serving):* Calories: 391* Fat: 33g* Protein: 15g* Carbohydrates: 8g* Fiber: 4g* Sugar: 1g
Slow Cooker Buffalo Chicken Chili
Elevate your chili game with this unconventional recipe that combines the bold flavors of fire-roasted tomatoes, cream cheese, and Blue cheese crumbles. This twist on traditional chili is a true showstopper – rich, creamy, and spicy all at once.
The smoky depth from the fire-roasted tomatoes perfectly complements the velvety texture from the cream cheese, while the pungent kick from the Blue cheese crumbles adds a delightful complexity. This ain’t your mom’s chili – it’s an adventurous take on a classic that’s sure to impress.
Per Serving:
Calories: 378
Fats: 20g
Protein: 24g
Carbs: 28g
Fiber: 5g
Sugar: 3g
Recipe