Non-Perishable Food List -- When The Going Gets Tough
Healthy Items to Keep Your Pantry Stocked
If you’re looking for ideas on what to stock your pantry with, I’ve got you covered! I’ve created an extensive list of non-perishable foods so you always have healthy options on hand.
What Is Does Non-Perishable Mean?
A non-perishable food is one that doesn’t need to be refrigerated or frozen and that has a long shelf life when compared to other foods. While these items may expire eventually, they are great resources to keep around the house for not only potential emergencies but also for everyday use.
Baking Supplies
All-purpose flour
Almond flour
Baking powder
Baking soda
Bay leaves
Brown sugar
Cassava flour
Chickpea flour
Cocoa powder
Coconut sugar
Gluten-free all-purpose flour
A granulated sweetener like Swerve or monk fruit
Oat flour
Powdered sugar
Tapioca starch
Vanilla extract
White sugar
Dried & Canned Beans
Beans are a great source of protein, fiber, and vitamins and are perfect to eat alone or as an add-on to other foods, such as in soups, on rice, or even in black bean brownies. Some studies even show that beans may stay good to eat for decades!
Black beans
Chickpeas
Kidney beans
Lentils
Pinto beans
Canned Vegetables
Canned fruits and veggies are great ways to get vital nutrients in non-perishable items, and they tend to retain much of their nutritional value through the canning process, (though the level of some vitamins may decrease). However, they can have lots of added sugar, so look for food packed in water or with lower sugar content. Canned fruits and vegetables are great on their own or when added to a dish.
Artichokes
Corn
Green beans
Green chiles
Olives
Pumpkin
Spinach
Tomatoes
Dried Fruits & Vegetables
Dried fruit is perfect for snacking (add them to nuts for a homemade trail mix), and dried veggies can even be rehydrated by adding them to soup.
Apricots
Carrots
Corn
Cranberries
Onions
Peaches
Prunes
Raisins
Tomatoes
Canned Fish & Meat
Obviously, canned fish and meat are a great source of protein and easy to add to dishes. Canned meat lasts at least a couple of years (vacuum-sealed last about 6 months, but are still a good option). Make sure you are buying mercury-free and safe-catch seafood, and try to buy items packed in water instead of oil.
Chicken
Mackerel
Salmon
Sardines
Tuna
Grains
Grains are a great planted-based non-perishable food full of nutrients and carbohydrates for energy. Choose whole grains since they contain more like fiber, magnesium, iron, and B vitamins when buying. If grains are kept in an airtight container, they should last at least six months.
Brown rice
Grits
Oats
Pasta (whole-wheat or gluten-free)
Quinoa
White rice
Meals
When picking out canned or prepackaged meals, look for organic and low sodium. Many canned soups have high salt content, so try to avoid those. You can also stock up on broth and stock, which you can easily add dried vegetables to in a pinch. You also might want to consider vacuum sealing your own meals. Here’s a vacuum sealer available from Target for only $35!
Bone broth
Lentil soup
Minestrone soup
Prepared meals, like vacuum-sealed dal, lentils, & jackfruit meals
Split pea soup
Tomato soup
Turkey chili
Vegetable soup
Vegetable stock
Nuts, Seeds, & Nut Butters
Nut butters can stay good for several months up to a year at room temperature, depending on the type. Nuts and seeds are safe to eat from a month to a year, again, depending on the type. All are nutrient-dense, and nuts and some seeds (some as chia) are great sources of healthy fats.
Almonds
Almond butter
Cashews
Cashew butter
Chia seeds
Hazelnut butter
Peanut butter
Pumpkin seeds
Sesame seeds
Walnuts
Spices & Seasonings
While spices may not always add much or any nutritional value to your food, they are worth keeping on hand to kick up your meals a notch.These are some of our favorite’s that we like to keep in our spice rack at all times.
Basil
Black pepper
Cayenne
Cinnamon
Garlic powder
Ginger
Nutmeg
Onion powder
Oregano
Paprika
Red pepper flakes
Rosemary
Sage
Salt
Thyme
Turmeric
Other Pantry Staples
Additional non-perishable foods I highly recommend adding to your shopping list.
Avocado & other neutral oils
Bottled water
Cashew milk
Coconut milk
Coffee
Dark chocolate
Evaporated milk
Granola and protein bars
Honey
Jerky
Maple syrup
Olive oil
Shelf-stable milk, like almond, oat, even cow’s milk
Shelf-stable non-dairy creamer
Soy milk
Tea
Click HERE to download your FREE Pantry List.
Do you have any other items you would like added to the list? Please share with us in the comments below!
