Food and Nutrition

‘I’m a Dietitian, and These Are the Plant-Based Staples I Always Have in My Pantry’

Tehrene Firman

Photo: Stocksy/Jayme Burrows

It’s always a good idea to stock up on plant-based pantry staples in order to set yourself up for weeks of healthy meals and snacking. And puting together your next next grocery list has never been easier, thanks to Amy Gorin, RDN, a plant-based registered dietitian.

When you’re compiling your grocery list, be sure to add these expert-approved picks. They’ll keep snacking fun and add a whole lot of flavor to everything you’re putting onto your plate.

7 plant-based pantry staples a dietitian always has on hand

1. Westbrae Natural Organic Garbanzo Beans, $29 for 12

plant-based pantry staples

Gorin flies through these cans of chickpeas. “This is probably the most utilized protein in my kitchen. I use canned chickpeas for everything from grain bowls to vegan cookie dough,” she says. “Per 1/2 cup, you get 6 grams each of protein and fiber. I always choose the no-salt-added version for minimal sodium.”

Shop now: Westbrae Natural Organic Garbanzo Beans, $29 for 12

2. Wonderful Pistachios Chili Roasted with No Shells, $16

plant-based pantry staples

There are plenty of different ways you can utilize pistachios. “They’re so delicious for snacking, and in the mornings I’ll often add them to my bowl of savory oatmeal for a dose of plant protein,” says Gorin. “You see, each ¼-cup serving of these pistachios provides 7 grams of plant protein. You also get fiber and better-for-you unsaturated fats.”

Shop now: Wonderful Pistachios Chili Roasted No Shells, $16

3. KIND Strawberry Apple Chia Whole Fruit Bars, $16

plant-based pantry staples

Gorin reaches for one of these bars anytime she wants something sweet. “I love them because they’re made with whole-food, plant-based ingredients: just apple, strawberry, cherry, and chia seeds,” she says.

Shop now: KIND Strawberry Apple Chia Whole Fruit Bars, $16

4. Cobram Estate Extra-Virgin Olive Oil, $27

plant-based pantry staples

Of course olive oil makes the cut on this list of pantry essentials. “I always keep a bottle of high-quality extra-virgin olive oil on hand to use as a finishing oil for salads, pastas, and pizzas,” says Gorin. “This bottle is made from California-grown olives and provides heart-healthy fats.”

Shop now: Cobram Estate Extra-Virgin Olive Oil, $27

5. Sunsweet Amaz!n Pitted Prunes, $22 for 6

plant-based pantry staples

Prunes are a great snack for people of all ages. “These are a staple in my pantry for many reasons. For one, they’re super for bone health. Research in Osteoporosis International shows that eating about five prunes daily may help prevent bone loss,” says Gorin. “I snack on them and add them to oatmeal and yogurt—but I also love using them in recipes such as a roasted beet salad and my own prune jam.”

Shop now: Sunsweet Amaz!n Pitted Prunes, $22 for 6

6. Nutty Infusions Cashew Butter, $12

plant-based pantry staples

Nut butter is a must-have in every pantry. “I always keep a nut butter in my pantry, and my latest obsession is Nutty Infusions Roasted Cashew Butter,” Gorin says. “The ingredients are just dry-roasted cashews—and you get no added sugar at all. The nut butter provides a trio of plant protein, fiber, and healthy fats to help keep you fuller for longer. I love adding a spoonful to yogurt or toast.”

Shop now: Nutty Infusions Cashew Butter, $12

7. Mrs. Dash Garlic and Herb Seasoning Blend, $13

This seasoning makes every dish even more delicious. “I love this seasoning to add salt-free flavor to my food,” says Gorin. “It’s also great for when I have guests over (well, after the pandemic!) who need to restrict their sodium intake, because I can cook up and season delicious veggies and food without compromising on taste. I add this to everything from pasta to eggs to roasted asparagus.”

Shop now: Mrs. Dash Garlic and Herb Seasoning Blend, $13

How to use other plant-based pantry staples:

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