70 Clean Eating List of Foods to Keep in Your Pantry

A well-planned pantry turns weeknight cooking into a pleasure instead of a scramble. The seventy staples below are minimally processed, shelf-stable, and endlessly versatile. Mix them with fresh produce or lean proteins and wholesome meals practically make themselves. Stock up when you can, rotate regularly, and you’ll always have the building blocks for nourishing dishes.

1. Rolled Oats

Rolled oats cook quickly, making them ideal for oatmeal, overnight jars, or homemade granola. They’re rich in soluble fiber that helps keep hunger in check. Pulse them in a blender for an easy DIY oat flour when you run out of the packaged kind.

2. Quinoa

Quinoa delivers complete plant protein and cooks in about 15 minutes. Use it as a base for salads, bowls, or quick pilafs. Rinse first to remove any bitterness from the natural saponins.

3. Brown Rice

Brown rice keeps the nutritious bran layer intact, offering extra fiber and minerals. Batch-cook and freeze portions so you’re never far from a wholesome side dish. Toast the grains in a dry pan before adding water to bump up the nutty flavor.

4. Farro

Chewy farro brings satisfying texture to soups, salads, and grain bowls. It often comes pearled, which shortens cooking time to around 25 minutes. Simmer it in vegetable broth for even deeper flavor.

5. Whole-Wheat Pasta

Whole-wheat pasta retains the grain’s germ and bran, providing more fiber than traditional white varieties. Pair it with simple tomato sauce, pesto, or sautéed veggies for a fast dinner. Watch the cooking time—overboiling can make the texture gummy.

6. Lentils

Lentils require no soaking and cook in as little as 20 minutes. Their earthy flavor suits soups, salads, and veggie burgers alike. Keep multiple colors on hand for variety in texture and cook time.

7. Black Beans

Dried black beans offer protein, fiber, and a deep, hearty taste. Soak overnight or use the quick-soak method, then simmer until tender. Cook extra and freeze portions for speedy tacos or stews.

8. Chickpeas

Chickpeas star in hummus, curries, and crunchy roasted snacks. They’re packed with plant protein and folate. Buy dried for the best value, or keep a few low-sodium cans for emergencies.

9. Cannellini Beans

Creamy cannellini beans blend effortlessly into Italian-style soups and purees. Their mild flavor takes on herbs and garlic beautifully. Rinse canned versions to wash away extra salt.

10. No-Salt-Added Diced Tomatoes

Diced tomatoes form the backbone of countless sauces, stews, and chilis. Choosing the no-salt version lets you season to taste. Transfer leftovers to a jar and refrigerate for up to five days.

11. Tomato Paste

Tomato paste concentrates tomato flavor, adding depth to soups and braises. Freeze leftover tablespoons on a parchment-lined sheet, then store in a bag for pop-in convenience. Look for cans with nothing but tomatoes on the ingredient list.

12. Low-Sodium Vegetable Broth

Keeping shelf-stable cartons of vegetable broth makes risottos and soups come together fast. The low-sodium option leaves room for your preferred seasoning level. Once opened, refrigerate and use within a week.

13. Extra-Virgin Olive Oil

Extra-virgin olive oil brings heart-healthy monounsaturated fats and a fruity aroma to dressings or quick sautés. Store it away from heat and sunlight to keep flavors bright. A drizzle over finished dishes elevates even simple steamed vegetables.

14. Avocado Oil

With a high smoke point, avocado oil handles roasting and stir-frying without breaking down. Its neutral taste won’t overshadow spices or herbs. Keep an eye out for cold-pressed varieties for maximum nutrients.

15. Natural Peanut Butter

Made with just peanuts—and maybe a pinch of salt—natural peanut butter skips added sugars and hydrogenated oils. Stir well to incorporate the healthy oils before storing in the refrigerator. Spread it on toast, blend into smoothies, or whisk into sauces.

16. Almond Butter

Almond butter offers vitamin E and a subtly sweet flavor. Use it to thicken oatmeal or swirl into muffin batter. For best texture, choose jars labeled “no added sugar.”

17. Raw Almonds

Raw almonds stay fresh for months in a sealed container and toast quickly for snacks or salads. Their crunch pairs well with both sweet and savory dishes. Buy in bulk and freeze half to prevent staleness.

18. Raw Walnuts

Walnuts provide plant-based omega-3 fats rare in other nuts. They blend smoothly into pesto or crumble nicely over yogurt. A quick roast intensifies their earthy taste.

19. Raw Cashews

Soaked cashews whip into silky dairy-free sauces or dressings. They also add creaminess to soups when blended. Keep them raw so you can choose between sweet or savory applications.

20. Chia Seeds

Chia seeds form a gel when mixed with liquid, perfect for overnight pudding or thickening smoothies. They’re loaded with fiber and plant-based omega-3s. Store in a cool, dark place to preserve freshness.

21. Flaxseeds

Grind flaxseeds right before use to unlock their nutrients and mild nutty flavor. Stir them into yogurt, oatmeal, or baked goods. Refrigerate the whole seeds to extend shelf life.

22. Hemp Hearts

Hemp hearts are tender, shelled hemp seeds that add complete protein and a hint of nuttiness. They blend seamlessly into smoothies or sprinkle nicely over salads. Keep them in the fridge once opened for peak freshness.

23. Pumpkin Seeds

Pumpkin seeds, also called pepitas, supply magnesium and zinc. Toast them with a touch of sea salt for a crunchy snack. They also make a colorful garnish for soups.

24. Sunflower Seeds

Unsalted sunflower seeds provide vitamin E and an affordable crunch. Pulse them into breadcrumb-free coatings for chicken or fish. Because they’re lower in oil than many nuts, they store well at room temperature.

25. Unsweetened Dried Cranberries

Look for dried cranberries sweetened with apple juice instead of refined sugar. Their tartness brightens trail mixes and grain salads. Rehydrate briefly in hot water if you want them plumper for baking.

26. Raisins

Raisins lend natural sweetness to oatmeal, couscous, or quick breads. Store them in an airtight container to keep them moist. A quick soak in warm tea makes them even juicier.

27. Unsweetened Coconut Flakes

Large coconut flakes toast in minutes and bring tropical aroma to granola or curry. Because they’re unsweetened, you control the sugar level in your recipes. Keep a close eye while toasting—they brown quickly.

28. Honey

Raw or minimally filtered honey offers natural enzymes and a nuanced flavor profile. Use it sparingly as a sweetener in marinades or dressings. Store at room temperature; crystallization is normal and reversible with gentle warming.

29. Pure Maple Syrup

Grade A dark maple syrup carries robust caramel notes perfect for oatmeal, yogurt, or baking. Unlike imitation syrup, it contains only tree sap boiled down to concentrate. Refrigerate after opening to maintain quality.

30. Raw Apple Cider Vinegar

Raw apple cider vinegar brightens dressings and can tenderize meats. The natural “mother” indicates active cultures, so shake before measuring. Its tang balances sweeter ingredients like honey or fruit.

31. Balsamic Vinegar

True balsamic adds depth to roasted vegetables and reductions. A little goes a long way thanks to its concentrated sweetness. Store it in a cool cupboard away from direct light.

32. Low-Sodium Tamari

Tamari is a wheat-free soy sauce with a smoother, less salty profile. It seasons stir-fries, marinades, and dipping sauces. The low-sodium version helps you keep salt intake in check.

33. Dijon Mustard

Dijon brings subtle heat and acidity to dressings and glazes. Its emulsifying power helps vinaigrettes stay blended. Check labels for simple ingredients like mustard seeds, vinegar, and salt.

34. Tahini

Made from ground sesame seeds, tahini adds creamy richness to hummus or cookie batter. Stir well if oils separate, then store in a cool cupboard. Drizzle over roasted vegetables for a quick sauce.

35. Canned Wild Salmon

Canned wild salmon delivers omega-3 fatty acids without the price tag of fresh fillets. It’s fully cooked, so meal prep involves nothing more than draining and flaking. Combine with herbs and lemon for quick salmon cakes.

36. Canned Tuna in Water

Tuna packed in water keeps calories lower while still offering lean protein. Stir into bean salads or stuff into lettuce wraps. Choose pole-and-line-caught brands to support sustainable fishing.

37. Sardines Packed in Olive Oil

Sardines come ready-to-eat and brimming with calcium, vitamin D, and omega-3s. Mash them with capers and herbs for a savory toast topping. Because they’re already cooked, they make an instant protein boost.

38. Anchovy Fillets

Just one or two anchovy fillets melt into sauces, lending umami without a fishy taste. Keep the resealed tin in the fridge submerged in oil to extend life. They’re a secret weapon in tomato sauce or salad dressing.

39. Unsalted Chicken Stock

Unsalted chicken stock creates a clean canvas for soups and grains. Adjust seasoning later so dishes never edge into overly salty territory. Store unopened cartons in a cool pantry and refrigerate once opened.

40. Light Coconut Milk

Light coconut milk supplies tropical flavor with less fat than the full version. Shake the can before opening to re-emulsify separated layers. Use it in curries, smoothies, or dairy-free ice cream bases.

41. Whole-Wheat Flour

Whole-wheat flour swaps easily for up to half the white flour in many recipes, boosting fiber without sacrificing structure. Store it in the fridge or freezer to prevent the natural oils from going rancid. Let batters rest briefly so the bran hydrates and dough isn’t gritty.

42. Almond Flour

Almond flour keeps baked goods moist and grain-free. It’s simply blanched almonds ground into meal, so flavor is naturally sweet. Because it lacks gluten, pair it with eggs or flax “eggs” for structure.

43. Chickpea Flour

Also called besan, chickpea flour makes tender flatbreads and crispy veggie fritters. It’s high in protein and naturally gluten-free. Sift before using to avoid lumps in batter.

44. Aluminum-Free Baking Powder

Aluminum-free baking powder leaves a cleaner taste in quick breads and pancakes. Check the expiration date; old leavening won’t give proper rise. Store the can sealed tightly to keep moisture out.

45. Baking Soda

Baking soda works alongside acidic ingredients like yogurt or lemon juice to lift batters. It also doubles as a fridge deodorizer between baking sessions. Replace the box every six months for reliable results.

46. Unsweetened Cocoa Powder

Natural cocoa powder offers rich chocolate flavor without added sugar. Bloom it with hot water or coffee before whisking into batter to intensify taste. Store away from strong odors, as it absorbs smells easily.

47. 70% Dark Chocolate Chips

High-cacao chips contain less sugar and more antioxidants than milk chocolate. Fold them into energy bites or melt for a fruit dip. Keep them cool and dry so they don’t bloom.

48. Pure Vanilla Extract

A dash of pure vanilla rounds out sweet and even some savory recipes. Imitation versions rely on synthetic flavor, so check labels for just vanilla beans and alcohol. Store in a shaded cupboard; it keeps for years.

49. Ground Cinnamon

Warm and sweet, cinnamon perks up oatmeal, stews, and baked apples alike. Use within six months for best aroma. A pinch in coffee grounds adds subtle spice to your morning cup.

50. Ground Turmeric

Turmeric provides color, gentle warmth, and curcumin, its signature antioxidant. Pair it with black pepper to aid absorption. Store the jar tightly sealed to keep its pungency strong.

51. Ground Cumin

Cumin’s earthy profile complements beans, grains, and roasted vegetables. Toast it briefly to unlock deeper notes. Switching to whole seeds and grinding them fresh delivers the boldest flavor.

52. Smoked Paprika

Smoked paprika lends gentle heat and campfire aroma to rubs or stews. It’s made from peppers dried over oak, so a little delivers big character. Keep it away from heat to prevent fading.

53. Dried Oregano

Dried oregano concentrates the herbal punch of its fresh counterpart. It shines in Mediterranean dishes, tomato sauces, and vinaigrettes. Rub it between your palms before adding to awaken the oils.

54. Dried Basil

Basil loses potency quickly, so replenish every few months. It pairs nicely with garlic, tomatoes, and lemon. For sauces, add near the end of cooking to keep aromas bright.

55. Bay Leaves

Whole bay leaves infuse slow-simmered dishes with subtle floral notes. Remove them before serving—they stay tough even after hours of cooking. Store in an airtight jar to prevent them from turning brittle.

56. Sea Salt

Fine or flaky sea salt enhances foods without the iodine taste of table salt. Sprinkle flakes on salads or chocolate desserts for texture. Keep a clean, dry spoon in the jar to avoid clumping.

57. Freshly Ground Black Pepper

Grinding peppercorns just before serving unlocks pepper’s citrusy, floral notes. Whole peppercorns stay potent for years, unlike pre-ground versions that fade quickly. Adjust coarseness to suit everything from steaks to vinaigrettes.

58. Red Pepper Flakes

A pinch of red pepper flakes offers quick, controllable heat. Bloom them in oil for chili-infused dishes. Replace if color dulls—vibrant red signals freshness.

59. Steel-Cut Oats

Steel-cut oats are less processed than rolled, giving a chewy texture and slightly lower glycemic impact. They take longer to cook but reheat well for several days of breakfast. Try soaking overnight to shorten morning cook time.

60. Popcorn Kernels

Air-popped popcorn is a whole-grain snack that’s naturally low in calories. Season lightly with sea salt, nutritional yeast, or smoked paprika for variety. Store kernels in a sealed jar to keep moisture out.

61. Shelf-Stable Unsweetened Almond Milk

Shelf-stable cartons last months unopened, ensuring you never run out of dairy-free milk. Look for versions with no added gums or sweeteners. Chill before drinking for the best taste.

62. Silken Tofu (Shelf-Stable)

Silken tofu blends into smoothies, dips, or desserts for added protein and creaminess. The aseptic package keeps it shelf-stable until opened. Handle carefully—its delicate texture breaks easily.

63. Nutritional Yeast

Nutritional yeast tastes nutty and cheesy while adding vitamin B-12 to plant-based dishes. Sprinkle it over popcorn or stir into mashed potatoes. Keep it sealed in a cool spot to prevent moisture absorption.

64. Pitted Dates

Dates sweeten energy bites, smoothies, and sauces without refined sugar. Their caramel notes pair well with nut butter. If they dry out, soak in warm water for ten minutes to plump them back up.

65. Canned Pumpkin Purée

Pure pumpkin thickens soups and lends moisture to muffins and pancakes. Make sure the label reads “100% pumpkin” rather than pie filling. Freeze leftovers in ice cube trays for small recipe portions.

66. Whole-Wheat Bread Crumbs

Whole-wheat crumbs add fiber to meatballs, casseroles, and crunchy toppings. Toast lightly to heighten flavor before storing. Keep the container sealed to maintain crispness.

67. Soba Noodles (100% Buckwheat)

Buckwheat soba cooks in about five minutes and delivers earthy flavor plus protein. Rinse after boiling to remove surface starch and prevent clumping. They’re delicious in cold salads or warm broths.

68. Brown Rice Cakes

Rice cakes serve as a light, crunchy base for nut butters, avocado, or smoked salmon. Pick varieties with only rice and salt on the ingredient list. Seal the sleeve tightly after opening to keep them crisp.

69. Canned Artichoke Hearts (in Water)

Artichoke hearts add fiber and a mild, tangy flavor to salads, grain bowls, or dips. Rinse them well to remove excess brine. Because they’re already cooked, they warm through quickly in sautés.

70. Jarred Roasted Red Peppers (No-Salt Added)

Roasted red peppers lend smoky sweetness and vibrant color to sandwiches, hummus, or pasta. Look for jars packed in water rather than oil to keep calories low. Once opened, refrigerate and submerge in a bit of vinegar to extend freshness.