Pantry Meals Nonperishable Foods Recipes

Healthy Meal Prep Ideas using ONLY Pantry Foods & Non-perishables

Hey y’all! I hope you’re staying safe out there. With the coronavirus sweeping the globe, I wanted to give you some healthy recipe ideas using only pantry foods items so you can stock up for the next few weeks.

These recipes aren’t based on any specific eating style (i.e. Paleo, Keto, etc.). They’re just simple, clean ideas you can whip up very quickly. These ideas are also great if you ever go on a road trip or camping and want to take foods that don’t need refrigeration.

Lets get started!

Watch Video Below…

Lets start with some healthy breakfast ideas…

The first healthy breakfast idea is chia pudding. Chia seeds have a shelf life of 2-4 years. You’ll know they’ve gone bad if they have a bitter taste. Personally, I love chia pudding because it’s full of healthy fats, fiber, and protein, which makes for a well-rounded breakfast that keeps you full for hours!

Basic Chia Pudding

How to Make Chia Pudding




Prep time

5 min


  • 3 Tbsp Chia Seeds

  • 3/4 C. Canned Coconut Milk or the Individual Cartons of Almond Milk

  • Sweetener of Choice (raw honey, monk fruit, etc.)

  • 1 Scoop Collagen Protein Powder (optional)

  • Toppings (optional): Shredded Coconut, Pumpkin Seeds, Granola


  • Add the chia seeds and milk to a bowl and mix with a fork until fully combined. Then, add the sweetener and protein powder and mix again. Let chia pudding sit for about 20-30 minutes.
  • Before serving, give it one more stir. Then, add your favorite toppings and ENJOY!

Banana Oatmeal Pancakes

Oats have a shelf life of 12-24 months, which make them a great pantry staple. So, I’m going to share my banana oatmeal pancake recipe as well as a basic oatmeal recipe you can make for a quick healthy breakfast.

Banana Oatmeal Pancakes - Pantry Meals


  • 1 C. Rolled Oats

  • 1/4-1/2 C. Canned Coconut Milk or Almond Milk (depending on how thick you want it to be)

  • 1 Ripe Banana

  • 2 tsp Baking Powder

  • 1 Tbsp Apple Cider Vinegar

  • 1 Tbsp Raw Honey

  • 1 tsp Vanilla Extract

  • Optional Toppings: Pure Maple Syrup, Shredded Coconut, Chopped Nuts & Seeds


  • Add all ingredients (except the toppings) to a blender and blend until smooth. If you want a thinner consistency, just add more milk. Let batter rest for 5-10 minutes.
  • Add some coconut oil or non-stick spray to a skillet over medium heat. Then, spread about 1/4 C. of the pancakes mixture onto the skillet into a circular shape. Cook pancakes on each side until fully cooked through. Repeat this process until all of the pancake mixture is gone.
  • To serve, add your favorite healthy toppings and ENJOY!

Good Old Fashion Oatmeal


  • 1 C. Water

  • 1/2 C. Rolled Oats

  • Optional Toppings: Banana Slices, Shredded Coconut, Chopped Nuts & Seeds, Raw Honey, Cinnamon, etc.


  • Add water to a small saucepan and bring it to a boil.
  • Reduce heat to low-medium and add the rolled oats. Continue to cook and stir the oats until they begin to thicken and then transfer them to a bowl.
  • Add your favorite healthy toppings and ENJOY!

Lunch and Dinner Ideas…

Now, I’m going to share some lunch and dinner recipes you can whip up super quickly using pantry foods.

Canned Chicken Chili

Canned Chicken Chili - Pantry Meals


  • 1 (16 oz) Can Chicken Broth

  • Small Can of Green Chilis

  • 2 (12.5 oz) Cans Chicken Breast

  • 2 (16 oz) Cans of Chili Beans or Kidney Beans, drained

  • 1 (16 oz) Can Petite Diced Tomatoes

  • 1 (16 oz) Can Corn, drained

  • 1 (8 oz) Can Tomato Sauce

  • 1 tsp EACH of Garlic Powder, Onion Powder, and Cumin

  • 2 tsp Chili Powder

  • Sea Salt & Black Pepper, to taste


  • Add all ingredients to a large pot and bring to a boil.
  • Reduce heat to low-medium and simmer for about 15 minutes.
  • When ready to serve, add your favorite healthy toppings (i.e. avocado, organic cheese, etc.) and ENJOY!

Creamy Potato Soup (Dairy Free)

This creamy potato soup recipe is a favorite of mine because it’s dairy free and contains minimal ingredients, which means it’s super easy to whip up! When it comes to the shelf life of vegetables, things like potatoes, sweet potatoes, spaghetti squash, etc. have longer shelf lives and will usually last you about 2-3 weeks.

Dairy Free Potato Soup - Pantry Meals


  • 32 oz Chicken Broth/Stock

  • 1/2 Onion, chopped

  • 2.5 lbs Potatoes, peeled & diced

  • 1 C. Full-Fat Canned Coconut Milk

  • Sea Salt, Black Pepper, Garlic Powder, Dried Thyme (to taste)


  • In a large pot, add the chicken broth, onion, and potatoes. Bring to a boil and boil for about 10 minutes or until you can easily pierce the potatoes with a fork. You want them soft but not mushy.
  • Scoop out 1-2 C. of the potatoes and set aside. Add remaining mixture to a blender along with the coconut milk and blend until smooth. **Note: Make sure you shake up the can of coconut milk first to ensure the liquid and cream are fully mixed.
  • Transfer blended soup mixture back to the pot along with the potatoes you set aside and mix well. Then, add your spices to taste and mix again.
  • When ready to serve, add your favorite toppings & ENJOY!

Creamy Salmon Salad

When it comes to pantry foods, one of the easiest recipes you can put together is a mayonnaise-based salad mixture using canned meats, such as wild-caught salmon, tuna, chicken, etc.

But, make sure you use a mayonnaise that contains clean ingredients, such as the Primal Kitchen Avocado Mayo. If you don’t like salmon, feel free to swap it out in this recipe for canned tuna, chicken, etc.


  • 1 Small Can Wild-Caught Salmon (or tuna, chicken, etc.)

  • 2-3 Tbsp Mayonnaise

  • 2-3 Tbsp Chopped Nuts

  • 2-3 Tbsp Dried Cranberries (with no added sugars)

  • Sea Salt & Pepper, to taste


  • Add all ingredients to a bowl and mix well.
  • Serve with gluten free crackers, on a bed of lettuce, or on its own. ENJOY!

I hope this gave you some ideas on recipes you can put together using only pantry food items. Stay safe out there!


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