47 Plant Based Pantry Essentials to Have on Hand
Stocking up your plant-based pantry involves a lot more than just some brown rice and nutritional yeast. Here are 47 plant-based pantry essentials that'll make your plant-based diet a whole lot easier!
About a year ago, I found out that I had alarmingly high cholesterol. We’re talking off the charts high, which was scary, and my doctor immediately wanted to put me on a statin. Statins are a type of steroid medication (aka Lipitor.) Now, here’s the interesting thing. Steroids, such as Lipitor, are taken for life. And if you are a woman who is entertaining even the mere thought of having children (or, in my case, more children) in their lifetime, you cannot be on a steroid.
So what was I to do? I wanted a second child, so I decided to lower my cholesterol by going plant-based. And guess what? I dropped my numbers by over half in the first two months of going plant-based. Do I miss cheese and a good old charcuterie board? Absolutely. But I can honestly say the jump from meat to strictly plants was pretty easy for me as I led a healthy and lean lifestyle.
Now I still eat select fish, including wild salmon and cod, to get the good fats. 0 shellfish. For a Japanese person, this was the toughest because, of course, I thrive on sushi and seafood-based dishes. However, I have adjusted pretty well. I still get the flavors in sauces, and mushrooms specifically have a wonderful meat-like quality to them as well.
To this day, I am plant-based and almost coming up on a year, and I feel amazing. My cholesterol is still technically high but no longer an emergency. I am the healthiest I have ever been; my energy is way up, my skin is clear, and I am reassured that we can have a healthy second child, hopefully soon! By the way, my cholesterol issues are purely genetic. You can live a lean lifestyle and still have high cholesterol, so please get routine bloodwork done!
Key Plant-Based Pantry Must-Haves
Oats
Almond Flour
Chia Seeds
Nut Butter (Peanut Butter, Almond Butter)
Beans (Black Beans, Kidney Beans, Cannellini Beans)
Nutritional Yeast
Legumes (Lentils, Red Lentils, Green Lentils)
Quinoa
Tahini
Brown Rice
Chickpeas
Spices
Cashews
Flax Seed
Hemp Seed
Optional Plant-Based Ingredients
Coconut Sugar
Maple Syrup
Dates
Coconut Milk (Canned)
Sunflower Seeds
Apple Cider Vinegar
Salad Dressings
Sweet Potatoes
Fresh Produce
Soy Milk
Tomato Paste
Seed Butter
Whole Wheat Flour
Trail Mix
Sesame Seeds
Tomato Sauce
Almond Milk
Chickpea Flour
Soy Curls
Pad Thai
Long Grain Rice
Refried Beans
Avocado Oil
Creamy Sauces
Extra Virgin Olive Oil
Pine Nuts
Shop Pantry Organization Essentials
FAQs
How to Stock a Pantry for a Plant-Based Diet
Stocking a pantry for a plant-based diet involves having a variety of nutritious and versatile ingredients on hand that are easy to cook with.
Start with whole grains like brown rice and quinoa, which are great for making hearty meals.
A good selection of dry beans and legumes, such as black beans, chickpeas, and lentils, is a must for plant-based protein.
Nuts and seeds like chia, sunflower, and flax are essential for adding healthy fats and nutrients.
Keep a variety of plant-based pantry staples, such as nutritional yeast, which adds a cheesy flavor to dishes, and coconut milk for creamy sauces and curries.
A well-stocked pantry also includes whole foods like fresh fruit and vegetables, which can be found at any grocery store.
What is a Must in Your Plant-Based Pantry?
A must in a plant-based pantry is nutritional yeast. This versatile and key ingredient is packed with B vitamins and has a nutty, cheesy flavor that enhances various dishes. It's a great addition to pasta, salads, and popcorn.
Another essential is black beans, which are rich in plant-based protein and fiber. They are perfect for soups, stews, and grain bowls. Black beans can be used in so many ways to add fiber and protein to your vegan dishes.
Brown rice is another staple that provides a hearty base for many meals, and it's a good source of complex carbohydrates.
Chia seeds are excellent for their omega-3 fatty acids and can be used in smoothies, puddings, and as an egg substitute in baking.
Lastly, coconut milk creates rich, creamy sauces and curries.
What 5 Key Foods Do You Eat That Are Plant-Based?
Brown Rice: A staple whole grain that's versatile and nutritious, perfect for grain bowls and stir-fries.
Black Beans: High in protein and fiber, great for adding to soups, stews, and salads.
Nutritional Yeast: Adds a cheesy flavor to dishes and is packed with essential B vitamins, making it a key ingredient in many vegan recipes.
Chia Seeds: Rich in omega-3 fatty acids, they're perfect for smoothies, puddings, and as a vegan egg substitute.
Coconut Milk is essential for creating creamy sauces, curries, and soups and for adding a rich texture to plant-based meals.
I hope this list of plant-based pantry essentials, along with the tips for building up your plant-based pantry, has helped you feel a bit more confident in your plant-based lifestyle journey! All of this has definitely helped me, and I suggest it to everyone.
