Recipes Using Only Pantry Staples

Raise your hand if you’ve ever stood in front of a wide-open fridge, declaring there’s “nothing to eat,” only to have your pantry shelves practically overflowing? I know I have. We often underestimate the power of those humble cans and jars, but trust me, they hold the secret to delicious and stress-free meal prep. 

I’m sharing five surprising recipes that rely almost entirely on pantry staples you probably already have. Get ready to transform those overlooked ingredients into weeknight delicacies!

1. Spicy Peanut Noodle Jars

Forget sad desk lunches! These vibrant noodle jars are packed with flavor and protein, making them the perfect grab-and-go option. The pre-portioned jars also make portion control a breeze.

Ingredients

• 8 ounces rice noodles
• 1/4 cup peanut butter (creamy or crunchy)
• 1/4 cup soy sauce (or tamari for gluten-free)
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1-2 teaspoons sriracha (adjust to your spice preference)
• 1 can chickpeas, rinsed and drained
• 1/2 cup shredded carrots
• 1/4 cup chopped peanuts (optional)

Instructions

1. Cook rice noodles according to package directions. Drain and rinse with cold water.
2. In a small bowl, whisk together peanut butter, soy sauce, lime juice, honey, and sriracha until smooth.
3. Divide noodles, chickpeas, carrots, and peanuts (if using) evenly among four mason jars.
4. Pour peanut sauce over the ingredients in each jar.
5. Seal jars and refrigerate for up to 4 days.
6. When ready to eat, add hot water or broth to loosen the noodles and enjoy warm!

Meal Prep Tips

• Make-Ahead: Prepare all the components in advance and assemble the jars on your meal prep day.
• Storage: Refrigerate for up to 4 days.
• Variations: Swap out the chickpeas for another protein source like edamame or cooked chicken. Add chopped veggies like cucumbers or bell peppers for extra crunch.

2. Mediterranean Tuna Salad Lettuce Wraps

These refreshing lettuce wraps are a light yet satisfying lunch or dinner option. They’re packed with protein and healthy fats, thanks to the tuna and chickpeas, and the Mediterranean flavors are sure to brighten your day.

Ingredients

• 2 cans tuna in water, drained
• 1 can chickpeas, rinsed and drained
• 1/2 cucumber, chopped
• 1/4 cup kalamata olives, pitted and chopped
• 1/4 cup crumbled feta cheese
• 1/4 red onion, finely chopped
• Juice of 1/2 lemon
• 2 tablespoons olive oil
• Salt, pepper, and dried oregano to taste
• Lettuce leaves (butter lettuce or romaine work well)

Instructions

1. In a bowl, combine tuna, chickpeas, cucumber, olives, feta, red onion, lemon juice, olive oil, and spices.
2. Season with salt, pepper, and oregano to taste.
3. To assemble wraps, spoon tuna salad onto lettuce leaves and enjoy!

Meal Prep Tips

• Make-Ahead: Prepare the tuna salad in advance and store it separately from the lettuce leaves.
• Storage: Refrigerate tuna salad for up to 4 days. Lettuce leaves should be stored separately in a damp paper towel in a resealable bag.
• Variations: Use canned salmon or chicken instead of tuna. Add chopped sun-dried tomatoes or capers for an extra burst of flavor.

3. Black Bean & Sweet Potato “Tacos”

Whether you’re vegetarian or just looking for a meatless meal, these “tacos” are bursting with flavor and texture. They’re also incredibly adaptable – use tortillas for a classic taco experience, or lettuce leaves for a lighter option.

Ingredients

• 1 can black beans, rinsed and drained
• 1 large sweet potato, roasted or 1 can sweet potatoes, drained
• 1 tablespoon taco seasoning
• 1/4 cup salsa
• 1/2 avocado, sliced (optional)
• Lime wedges, for serving
• Chopped cilantro, for serving (optional)
• Tortillas or lettuce leaves, for serving

Instructions

1. If using a fresh sweet potato, preheat oven to 400°F. Pierce sweet potato with a fork and bake for 45-60 minutes, or until tender.
2. In a medium saucepan, combine black beans and taco seasoning. Heat over medium heat until warmed through.
3. If using a fresh sweet potato, allow it to cool slightly before scooping out the flesh. Mash with a fork. If using canned sweet potatoes, mash with a fork.
4. Warm tortillas in a dry skillet or microwave.
5. Assemble tacos by layering sweet potato, black beans, salsa, avocado (if using), and cilantro (if using) onto tortillas or lettuce leaves. Serve with lime wedges.

Meal Prep Tips

• Make-Ahead: Roast the sweet potato in advance. Prepare the black beans and store them separately.
• Storage: Refrigerate cooked sweet potato and black beans for up to 4 days. Store tortillas or lettuce leaves separately.
• Variations: Use different beans like pinto or kidney beans. Add chopped onions, bell peppers, or corn for extra flavor and texture.

4. Creamy Tomato & White Bean Soup

This soup is like a warm hug on a chilly day. It’s creamy and comforting without any added dairy, thanks to a clever blending technique. Plus, it’s incredibly versatile – you can enjoy it as is, add cooked chicken or sausage for extra protein, or toss in some leftover pasta for a heartier meal.

Ingredients

• 1 can (28 ounces) diced tomatoes, undrained
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1/2 teaspoon dried oregano
• 1/4 teaspoon dried basil
• Pinch of red pepper flakes
• Parmesan cheese rind (optional, adds depth of flavor)
• Olive oil, for cooking
• Salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and cook until softened, about 5 minutes.
2. Add garlic and cook for another minute until fragrant.
3. Stir in diced tomatoes, cannellini beans, vegetable broth, oregano, basil, red pepper flakes, and parmesan rind (if using). Bring to a boil, then reduce heat and simmer for 15 minutes.
4. Remove parmesan rind (if used). Use an immersion blender to carefully blend the soup until smooth and creamy (alternatively, you can blend it in batches in a regular blender).
5. Season with salt and pepper to taste. Serve warm with crusty bread or a side salad.

Meal Prep Tips

• Make-Ahead: This soup is perfect for making a big batch and freezing for later.
• Storage: Refrigerate for up to 4 days or freeze for up to 3 months.
• Variations: Add cooked chicken, sausage, or leftover vegetables for a heartier meal. Stir in a handful of spinach or kale for added nutrients.

5. Lemony Chickpea & Quinoa Salad with Dried Fruit

This vibrant salad is packed with protein, fiber, and healthy fats, making it a nutritious and satisfying meal. It’s also perfect for meal prep – the flavors meld beautifully over time, and it stays fresh for days in the refrigerator.

Ingredients

• 1 cup cooked quinoa
• 1 can chickpeas, rinsed and drained
• 1/2 cup dried cranberries or apricots, chopped
• 1/4 cup chopped nuts or seeds (walnuts, almonds, pumpkin seeds, etc.)
• 1/4 cup chopped fresh parsley (optional)
• Juice of 1 lemon
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. In a large bowl, combine quinoa, chickpeas, dried fruit, nuts or seeds, and parsley (if using).
2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
3. Pour dressing over quinoa mixture and toss to combine.
4. Taste and adjust seasonings as needed.

Meal Prep Tips

• Make-Ahead: This salad gets better as it sits, so make it a day or two ahead and enjoy it throughout the week.
• Storage: Refrigerate for up to 5 days.
• Variations: Swap out the dried cranberries or apricots for other dried fruits like dates, figs, or raisins. Use different nuts or seeds for added texture and flavor.

Final Thoughts

Transform your pantry staples into a week’s worth of delicious, nutritious meals with these five simple recipes. From vibrant peanut noodle jars to creamy tomato soup and protein-packed salads, you’ll discover the hidden potential of your pantry. Embrace the convenience of meal prep and enjoy flavorful, homemade meals even on your busiest days.