10 Healthy Canned Foods Your Pantry Should Always Have

Has this ever happened to you? You get home late for some reason, open your fridge and come eye to eye with empty shelves. What is your next move? You spin around and speed straight for the stocked pantry. This is your sinking Titanic’ lifeboat, the pantry should be stocked so that it rescues you from expensive takeout, that most of the time is unhealthy and high in calories, or even worse than that, eating absolutely nothing, when there are no leftovers or you do not have enough time to prepare something. You always have these essentials products that will help you prepare a healthy meal in no time, without the need to be victim to lack of taste and nutrition. In this article we have listed the Grade A items to keep your cupboards stocked.

Black Beans

This is considered one of the greatest foods for high fiber content, and furthermore black beans are tremendously flexible and this is why you should have it in your pantry. Black beans can be heated up and placed as a side for rice, make some black bean soup by combining some spices and vegetable stock or saute a few zucchinis, onions, frozen corn, peppers and mix them together with some enchilada sauce. You can then top this with cheddar cheese that has been shredded and voila you have yourself a healthy low in carbohydrates enchilada skillet.

Diced Tomatoes

Tomatoes are not just restricted to just pasta sauce, they become very handy when you are about to prepare a cauliflower pizza where there is a need to make a pizza sauce, diced tomatoes can also be used in your enchilada sauce to extend it or that little morsel of pasta sauce that you have as a leftover. You can also prepare a quick and healthy easy get it done meal, tomato soup. You can saute a few onions in some olive oil, once it has softened, add in one can of diced tomatoes, then fill that empty container with some chicken stock or water. Let that simmer for approximately fifteen minutes, then mix in some seasonings and a drop of cream, now you have a lovely tomato soup that can be accompanied with slices of grilled cheese.

Solid White Light Tuna

Tuna in a can is on top of the foods list that would unearth your abs for under one dollar and that is for worthy reason. Canned tuna is rich in omega-3 fats that are healthy for your body as they help boost brain power and also result in the reduction of inflammation, however, it is rich in muscle construction protein and is considered an impeccable snack after a workout. Ensure you have some jars of Kalamata olives, capers, relish or some pickles in your cupboards and this would be the start of a tangy tuna salad, which can be snacked on with whole wheat crackers or lettuce cups.


Eleven grams of protein can be derived from only one cup of chickpeas from a can, also you can get about ten grams of stomach filling fiber. This legume is very versatile and is an excellent ingredient to a quick Indian curry, which can be roasted and used to top an otherwise protein deficient salad, or it can boost a can of soup with an extra dosage of fiber and protein. For an easy and simple pantry meal, you can prepare a tomato and chickpea stew. Yellow, diced onions will be sauted in olive oil, then a minced garlic, a clove, afterwards season with paprika to taste, coriander and cumin. Mix in a can of drained chickpeas, a can of diced tomatoes, a large handful of frozen spinach and a dash of water. Let this simmer until the spinach has become warm and it is ready.

Coconut Milk

Coconut milk is also used in Indian cuisine, just like the Indian curry mentioned in the prior section. Accompany the canned coconut milk with canned tomatoes and canned chickpeas, then get some garlic, onion, ginger, chicken stock, garam masala or curry seasoning, frozen riced cauliflower and frozen peas.


You can boost your plain salad that is there peeking at you from the fridge with some canned beets. One cup of roasted beets, which is a root vegetable, serves up as much as twelve percent of the daily recommended intake of folate: which is a B vitamin that has been linked to the risk of heart disease being reduced when taken in sufficient quantities.

Salsa Verde

Salsa Verde comes to your rescue, when there is a large amount of chicken but no interest in standing over a cooktop trying to prepare it all or dinner. Rather, toss that chicken with the can or even two cans of salsa verde into the slow cooker, just prep it, set it and forget it and sure bet, in no time you will be serving up a delicious meal without the frustrating effort.


Now this is not the canned cream corn that we are mentioning here, what we want in the pantry is canned whole kernel corn. Although this is not rich with nutritional value, corn delivers a pretty healthy dosage of fiber, almost four grams in each cup. Out of the pantry can come a quick black bean and corn salsa, corn succotash and frozen edamame, or you have the option of putting some corn with carrots and frozen peas for a vegetable rich fried rice.

Refried Beans

If tonight is taco Tuesdays, then enhance your fiber consumption, by opening up a can of refried beans. Just a half cup of these beans offer six grams of both protein and fiber.


Everyone should have a canned soup in their cupboard. Although in the past it was wise to avoid canned soups, there are now approved healthy soups on the market that are relatively low in salt and made simple, real ingredients.