Adopting a vegan or plant-based diet doesn’t have to be complicated or expensive. With a well-stocked pantry, you can create nutritious, satisfying meals. Whether you’re a seasoned plant-based eater or just starting out, having the right ingredients on hand ensures that you can whip up healthy and delicious dishes at any time. Below, we’ll go over essential pantry staples for easy vegan cooking, including their benefits and best ways to use them.

In this list you’ll find some of our preferences in day-to-day cooking and of course, adjust according to your likes and preferences but this guide should help give you a sense of what you need to create wholesome and nutritious vegan and plant based meals.

1. Hemp Hearts

Hemp hearts are a nutritional powerhouse, packed with protein, healthy fats, and essential amino acids. They have a mild, nutty flavor that makes them an easy addition to many meals. Sprinkle them over salads, toast, smoothie bowls, or oatmeal for added texture and nutrients. You can also blend them into homemade dressings or plant-based milk.

2. Oats

Oats are a great based for creating sweet or savory breakfast bowls, baking, adding into smoothies or making homemade granola. Oats are healthy because they are rich in fiber, particularly beta-glucan, which helps lower cholesterol, regulate blood sugar, and support gut health.

3. Nutritional Yeast

A must-have in any plant-based kitchen, nutritional yeast is known for its cheesy, umami flavor. It’s an excellent source of B vitamins, including B12, which is often lacking in vegan diets. Use it to season popcorn, sprinkle over pasta, blend into creamy sauces, or make dairy-free “cheese” dips and spreads.

4. Chia Seeds

Chia seeds are rich in fiber, omega-3 fatty acids, and protein. When mixed with liquid, they expand and take on a gel-like consistency, making them perfect for puddings, smoothies, and egg substitutes in baking. Add them to oatmeal, yogurt alternatives, or blend them into homemade jams and energy bites.

5. Coconut Flakes

Coconut flakes are a versatile ingredient that adds natural sweetness and texture to dishes. Use them in granola, smoothie bowls, or baked goods. Toast them lightly for extra crunch, or blend them into curries and sauces for a creamy coconut flavor.

6. Quinoa

Quinoa is a protein-rich grain that cooks quickly and serves as a great base for salads, stir-fries, and grain bowls. It’s gluten-free and contains all nine essential amino acids, making it a complete protein source. Try cooking it in vegetable broth for added flavor or using it in stuffed vegetables.

7. Light Brown Rice

Brown rice is a nutritious staple with a slightly nutty flavor. It’s higher in fiber and nutrients than white rice, making it a great base for grain bowls, stir-fries, and burritos. Cook a batch in advance to have on hand for easy meal prep throughout the week.

8. Pasta/Noodles

For those looking for gluten-free or protein-rich pasta options, lentil and rice pasta are excellent choices. They provide more fiber and protein than traditional wheat pasta, making them more filling and nutritious. Pair them with homemade tomato sauces, creamy cashew-based sauces, or simple olive oil and garlic toppings. We also like to keep soba noodles on hand for soups and Asian dishes. Choose a variety that speaks to your preferences to keep it interesting.

9. All Natural Nut Butters

Nut butters are a great source of healthy fats, protein, and natural sweetness. They can be used in smoothies, dressings, sauces, or as a spread on toast. Look for varieties without added sugar or hydrogenated oils. Peanut butter is excellent for savory peanut sauces, while almond butter works well in baked goods and oatmeal.

10. Maple Syrup

A natural sweetener, maple syrup is a great alternative to refined sugars. Use it to sweeten oatmeal, smoothies, baked goods, or salad dressings. It also pairs well with savory dishes, such as roasted vegetables or marinades for tofu and tempeh.

11. Legumes

Legumes are an essential plant-based protein source. Lentils cook quickly and work well in soups, salads, and stews. Chickpeas are versatile and can be used in hummus, roasted for snacks, or added to curries. Kidney beans are hearty and great for chili and tacos. Keep both dried and canned varieties on hand for different cooking needs.

12. Canned Tomatoes

Canned tomatoes are a vegan pantry staple because they provide a rich umami flavor and a versatile base for soups, sauces, and stews year-round. They are also packed with antioxidants like lycopene, vitamins, and minerals, making them a nutritious and convenient ingredient for plant-based meals.

13. Cashews

Cashews are a secret ingredient in vegan cooking, as they can be blended into creamy sauces, soups, and dips. Soaking them softens their texture, making them ideal for dairy-free cheese, sour cream, or even a rich cashew-based Alfredo sauce.

14. Dried Fruits (Cherries, Cranberries, etc.)

Dried fruits add natural sweetness and a chewy texture to dishes. Use them in granola, trail mix, salads, or as a topping for oatmeal. Look for unsweetened varieties to avoid added sugars.

15. Nuts

Nuts such as almonds, walnuts, and pecans are great sources of healthy fats and protein. Use them in salads, baking, homemade nut milk, or as a crunchy topping for dishes. They also make for a quick and nutritious snack.

16. Coconut Milk

Coconut milk is healthy because it contains medium-chain triglycerides (MCTs), which can support energy production, metabolism, and brain health while also providing essential vitamins and minerals. This pantry staple adds creaminess to soups, curries, smoothies, and desserts.

17. Apple Cider Vinegar (ACV)

Apple cider vinegar is great for vegan baking because its acidity reacts with baking soda to create a leavening effect, making baked goods light and fluffy. It is also healthy for drinks and dressings as it may aid digestion, support blood sugar regulation, and provide beneficial probiotics when raw and unfiltered.

18. Olive Oil

Olive oil is an important vegan pantry staple because it adds richness and depth to plant-based dishes while serving as a healthy source of monounsaturated fats and antioxidants. It is also versatile, perfect for cooking, roasting, dressings, and dips, making it essential for both flavor and nutrition in a vegan diet.

19. Soy Sauce or Tamari

Soy sauce or tamari is an important vegan pantry staple because it adds deep umami flavor to plant-based dishes, enhancing everything from stir-fries to marinades and soups. Tamari, which is often gluten-free, also provides essential amino acids and fermented benefits, making it a nutritious and versatile seasoning for vegan cooking.

20. Dark Chocolate Chunks/Chips

Dark chocolate chips or chunks are an important vegan pantry staple because they provide a delicious and indulgent way to satisfy sweet cravings while being dairy-free and often free from other animal products. They are also rich in antioxidants and can be used in a variety of vegan desserts, from cookies to smoothies, adding depth and flavor to plant-based treats.

Additional Pantry Staples:

• Matcha Powder: an important vegan staple because it provides a concentrated source of antioxidants, boosts energy naturally, and can be used to create vibrant, nutrient-rich beverages, smoothies, and desserts.

• Turmeric: this important vegan pantry staple has anti-inflammatory properties and vibrant color make it a versatile spice for enhancing both the health benefits and flavor of plant-based dishes.

• Tahini: A sesame seed paste used in dressings, hummus, and sauces.

• Vegetable Broth: Enhances flavor in grains, soups, and stews.

Conclusion

Stocking your pantry with these essential items ensures that you always have the ingredients needed for quick, nutritious, and delicious plant-based meals. Whether you’re making a simple grain bowl, a hearty soup, or a creamy pasta sauce, these staples will help you cook with ease and creativity. By keeping a variety of whole foods on hand, you can maintain a healthy and flavorful plant-based lifestyle with minimal effort.