Sometimes, the best meals aren’t born from elaborate recipes, but rather they come from a well-stocked pantry (and fridge/freezer) and a little bit of intuition. Over time, I’ve refined my kitchen essentials down to a concise list of 10 nutritious pantry staples that let me throw together satisfying, balanced meals without overthinking it.
These ingredients are simple, affordable, and flexible, and they also happen to be nutrient-dense, which is always a plus.
My 10 Must-Have Pantry Staples
1. Brown Rice
A fibre-rich base that goes with everything. You can batch cook it to use in grain bowls, stir-fries, or even soups.
2. Onion & Garlic
Okay, technically two items, but I consider them a pair. They’re the starting point for 90% of my meals and add depth to even the simplest dishes.
3. Tinned Chickpeas
These humble little legumes are packed with protein and fibre. I mash them into falafels, toss them into stews, or crisp them in a pan for crunch (great salad topping, btw).
4. Tinned Tomatoes
The base of so many cosy meals: soups, sauces, curries. I always keep a few cans in rotation.
5. Eggs
Quick protein, endless options: scrambled, fried, poached, baked. They’re my favourite “I-don’t-know-what-to-make” solution AND my favourite weekend brunch (Shakshuka).
6. Frozen Mixed Veggies (peas, carrots, corn)
A total time saver. I add them to rice bowls, stir fries, soups, or even savoury oats.
7. Fresh Herbs + Lemons
These add brightness and freshness to nearly any dish. I keep parsley, coriander, or dill on hand when I can (they last longer than you’d think in water or wrapped in a paper towel).
8. Oats
Not just for breakfast. I use oats in savoury fritters, veggie burgers, and even to bulk up soups.
9. Stock (cube, powder, or paste)
A little goes a long way to add flavour. I cook my rice, oats, and soups with it for an instant boost. Stock pots and cubes are great, but I also make my own whenever I have the time and freeze it.
10. Tahini or Nut Butter
For creamy sauces, dressings, dips, and baking. Tahini + lemon + garlic = magic.
3 Easy Meals You Can Make with Just These Staples
1. Chickpea veggie stew over brown rice
A cosy, nutrient-packed bowl for any night of the week.
How to:
Sauté onion and garlic, add tinned tomatoes, chickpeas, frozen veggies, and a splash of stock. Simmer until thickened. Finish with fresh herbs and lemon juice. Serve over warm brown rice.
2. Savoury oat bowl with fried egg and herby tahini
Your oats just got a savoury upgrade.
How to:
Cook oats with stock for extra flavour. Stir in sautéed frozen veggies and garlic. Fry an egg and place on top. Drizzle with a quick tahini-lemon dressing and sprinkle with fresh herbs.
3. Falafels with lemon-herb tahini drizzle
Quick to mix, satisfying to eat, and ideal for meal prep.
How to:
Mash chickpeas with oats, egg, garlic, onion, lemon zest, and herbs. Form into patties and pan-fry until golden. Serve with a tahini-lemon-herb drizzle as a snack, or with some brown rice as a meal.
What are your top 3 kitchen staples you can’t live without? Drop them in the comments or DM me on Instagram. I love seeing how other people cook with what they’ve got!
The Everyday Dish 
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