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Must-Have Healthy Vegan Food Staples

Published: by · This post may contain affiliate links.

Long-lasting vegan food staples you can keep in your fridge, freezer, and pantry so you can make healthy, nutrient-dense meals any time.

Not long ago I posted Emergency Plant-based Vegan Pantry Staples right after the coronavirus hit. Because it’s important to have items that will last and are healthy. So, how does this post differ? Good question.

As the current pandemic has drawn out I wanted to put together a broader, more precise and practical list of pantry, fridge, and freezer items that also had longevity.

All of these items give you the freedom to make super healthy and nutrient-dense meals and snacks without worrying about the ingredients. These are items I believe to be important and you should always keep on hand. These items are extremely versatile and there’s nothing you can’t make with them.

Here is just a sample of some delicious recipes:

Stay safe, breathe, and eat!

Dried Lentils & Beans

Lentils and beans are some of the most nutrient-rich and healthiest foods you can have on hand. They are extremely nutritious and a great source of protein, fiber, and B vitamins.

Dried beans have an amazingly long shelf life of 10 or more years. And, they are super versatile. You can make veggie burritos, chilis, and soups.

Canned Beans & Lentils

The great thing about canned beans is they can be stored in the pantry at room temperature for 2–5 years. Perfect for adding to salads, soups, and chili.

Brown Rice

Brown rice is a great food to buy in bulk and extremely nutritious. It also has a shelf life of 6-12 months. And, it's super versatile as a food. My family and I prefer the longer grains like Basmati or Jasmine.

Nut Butters

Nut butters are great to keep around especially if you have children in the house. Not only are they delicious, but they're also super nutritious.

Just be sure to purchase natural seed and nut butters. Because most commercial brands contain sugar and extra added oils.

Spread on toast, add to your morning oatmeal, dip your veggies, or spread on fruit. They're a great source of healthy fats, fiber, and protein.

Baking Items

Items such as flour, baking powder, baking soda, and apple cider vinegar are great staples to keep on hand. You can make pancakes and other baked goods.

Spices

An assortment of spices is great for adding flavor to recipes. They're also healthier than you might think.

Spices like turmeric, cayenne pepper, rosemary, cinnamon, ginger, oregano, and cumin all offer health benefits. A great assortment of spices are essential for flavorful and healthy cooking.

Maple Syrup

Use maple syrup in place of sugar for baking and other recipes calling for a sweetener. Maple syrup is rich in antioxidants and contains small amounts of nutrients like magnesium, potassium, and manganese.

Frozen Fruits & Vegetables

Frozen fruits and veggies allow you to keep your freezer stocked with healthy foods that would otherwise not last. And, they are extremely comparable nutrition-wise to fresh produce.

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  1. Tammy Snowden

    Hi. Could you list out your recommendation for frozen items? Your link takes us to Whole Foods. I’m not close enough for delivery. So it keeps giving me an error and I can’t see your list. I am going to the big city that has a Whole Foods on Friday though. I’d like to get the items needed. Thank you.

    Reply

    • Shane Martin

      Hi, Tammy! Any frozen fruits and veggies that are just fruits and veggies with no added oils, etc. are totally fine. You can’t go wrong:)

      Reply