Whether you’re just starting out on a vegan diet, are a seasoned veg-veteran, or are just exploring a plant-based diet, a well-stocked pantry can put you on a path to success. In this article, we’ll share some essential vegan pantry staples.
Special thanks to our closed Facebook group, The Peas and Carrots Society, for helping us create this list!
You can listen to us discuss their pantry essentials recommendations here…
…or read on for a quick summary of what we discuss.
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10 Vegan Pantry Staples
Setting yourself up for success is the key to sticking with any goal. When it comes to following a plant-based diet, stocking your pantry with wholesome plant-based foods will help you stay on track. Read on for a list of the essentials.
1. Beans: Protein Powerhouses
What to have on hand (whether canned for convenience or dry for cost-effectiveness)
- black beans
- kidney beans
- white beans
- black-eyed peas (one of Larissa’s faves!)
- refried beans (one of my faves!)
- chickpeas
Why they’re essential
Beans are a nutritional MVP. They’re loaded with protein, fiber, and vitamins, making them key ingredients in plant-based meals. Plus, they’re incredibly versatile—you can toss them into soups, stews, and salads or even use them in desserts like black bean brownies!
Tips for use
- Mash black beans with spices to create savory burger patties
- Roast chickpeas for a crunchy snack or add them to Buddha bowls for extra protein
In this eBook, you will learn:
- What Buddha bowls are and why they are the PERFECT meal
- How to create your own awesome combinations based on your needs and specific tastes
- Some of our favorite ingredient combinations (recipes) plus ideas for sauces and dressings
Storage
If you opt for dry beans, store them in mason jars to keep them fresh and organized. It looks neat, too! For canned beans, stockpile a few in your pantry for busy nights when you need dinner fast.
The Peas and Carrots say:
Canned beans, especially chickpeas. I like to cook chickpeas once a week but so easy to have a can or two on hand to fill out a salad or mash up with celery pickles and onions for a “tuna” sandwich. Red Lentils cook up so fast and are delicious especially with Indian seasonings.
2. Grains: The Heart of a Balanced Meal
Must-haves
- Brown rice
- white rice
- wild rice
- quinoa
Why they’re essential
Grains are the ultimate base for countless vegan meals. They’re filling, affordable, and versatile, making them the perfect foundation for grain bowls, stir-fries, and pilafs. Wild rice adds a nutty flavor and chewy texture, while quinoa packs a protein punch.
Tips for use
- Pair brown rice with stir-fried veggies for a quick, healthy dinner.
- Mix quinoa into salads for added texture and protein.
- Combine wild rice with mushrooms and herbs for a flavorful side dish.
Storage
Transfer grains into airtight, labeled containers to keep them fresh and bug-free. If you’re short on space, stackable jars or bins can help keep your pantry tidy and functional.
Some Peas and Carrots members recommend keeping a box of instant oatmeal in your vegan pantry for a quick healthy snack. Back in my corporate days, when I was on the go running from meeting to meeting, my go-to instant oatmeal was Earnest Eats. Just add hot water and enjoy!
If you’ve got a little more time in the morning to make breakfast, here’s our recipe for Blackstrap Molasses Oatmeal. A bowl of this oatmeal will keep you full all morning and give you a nutritional boost because
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3. Flours: For Baking and Beyond
Essentials
- All-purpose flour
- chickpea flour
- almond flour
- oat flour
Why they’re essential
Flour is for more than just baking cookies or cakes—it’s often a key ingredient for savory recipes, too. Chickpea flour works wonders as a binder or egg substitute, while almond flour is a go-to for gluten-free baking and adds a nutty flavor to recipes.
Tips for use
- Whisk chickpea flour with water and spices to make a vegan omelet.
- Use almond flour to bake soft, gluten-free cookies or as a crust for savory tarts.
- All-purpose flour is perfect for making pizza dough or pancakes, and for thickening sauces.
Storage
Store flour in airtight containers to prevent moisture and pests. For longer shelf life, freeze flour or keep it in the fridge. Always label the containers so you can grab the right one without hesitation.
4. Spices and Seasonings: The Flavor Boosters
A Few Essentials
- garlic powder
- onion powder
- curry powder
- chili powder
- all-purpose seasoning
- Italian seasoning
- cinnamon
- ginger
Why they’re essential
Spices and seasonings transform simple ingredients into bold, flavorful dishes. Whether you’re cooking up some curry, making hearty chili, or baking a sweet treat, the right seasonings can elevate your meals from bland to mouthwatering.
Tips for use
- Sprinkle garlic and onion powder into soups, stews, or roasted veggies for an instant flavor kick.
- Use curry powder to create creamy curries or spiced lentil dishes.
- Add a pinch of cinnamon to oatmeal or plant-based desserts for warmth and sweetness.
Storage
A magnetic spice rack or tiered organizer can save space while keeping everything within reach. For maximum freshness, store spices in airtight jars away from heat and sunlight. Rotate them every year to ensure bold flavors.
The Peas and Carrots Say:
We discuss many of these in our podcast on spices, but Peas and Carrots members also chimed in with some of their favorites:
- nutritional yeast
- Bragg’s Aminos
- veggie broth
- liquid smoke
- poultry seasoning (check out our veggie pot pie recipe for a great use of poultry seasoning)
- soy sauce (be sure it’s vegan)
- Maple Syrup
- blackstrap molasses
- black salt
- Flavorgod Vegan Seasonings
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5. Nut Butter: Creamy, Nutty Goodness
Top picks
- peanut butter
- almond butter
- cashew butter
- macadamia butter
Why they’re essential
Nut butter is a dream combination of protein, healthy fats, and rich flavor. They’re great for quick snacks,
Tips for use
- Add a spoonful of peanut butter to smoothies for a creamy, protein-packed boost.
- Use almond butter to create a silky dressing for salads or Buddha bowls.
- Blend cashew butter into soups for a velvety texture or drizzle over baked goods.
Storage
Stir natural nut butter thoroughly when you first open it to incorporate separated oils, then store in the refrigerator to maintain freshness and prevent spoilage. Use stackable jars to maximize pantry or fridge space.
The Peas and Carrots say:
Nuts, nut butters, and 70-80% cacao chocolate bars make great snacks!
6. Oils and Vinegars: Liquid Staples
Essentials
- extra virgin olive oil
- coconut oil
- balsamic vinegar
- red wine vinegar
- apple cider vinegar
Why they’re essential
Oil and vinegar are key to adding flavor and texture to vegan dishes. Olive oil is perfect for sautéing or making salad dressings, coconut oil works wonders in baking, and vinegars brighten up marinades, sauces, and even beverages.
Tips for use
- Drizzle olive oil over veggies before roasting or mix it with balsamic vinegar for a simple salad dressing.
- Use coconut oil in place of butter for baking or to add richness to curries.
- Add a splash of apple cider vinegar to soup or use it as a base for tangy BBQ sauces.
Storage
Store oils in a cool, dark place to prevent them from going rancid. Vinegars are shelf-stable and can be kept in your pantry. Consider using a small oil dispenser for everyday use to keep things tidy and accessible.
7. Sweeteners: Natural Alternatives
Must-haves
- coconut sugar
- brown sugar
- maple syrup
- agave nectar
Why they’re essential
Sweeteners aren’t just for desserts—they balance flavors in savory dishes, enhance baking, and add depth to marinades and sauces. Natural options like coconut sugar and maple syrup offer less-processed alternatives with unique flavors.
Tips for use
- Swap coconut sugar for white sugar in baked goods for a subtle caramel flavor.
- Drizzle maple syrup over pancakes, oatmeal, or roasted vegetables like sweet potatoes.
- Use brown sugar in BBQ sauces or to glaze roasted
nuts for a sweet-savory snack.
Storage
Store granulated sugar in airtight containers to prevent clumping. For liquids (agave and maple syrup), refrigerate after opening to maintain freshness. Small jars or stackable bins keep everything organized and easy to find.
8. Canned and Jarred Staples: Quick and Reliable
Key items
- tomato sauce
- tomato paste
- enchilada sauce
- chili paste
- coconut milk
- vegetable stock or broth
- pasta sauce
Why they’re essential
Keeping some of your favorite sauces and other canned or jarred goods on-hand can save you a ton of time and money. Tomato-based products are the base for countless recipes, while coconut milk adds creaminess to curries, soups, and desserts. Keeping these on hand ensures you’re ready for anything.
Tips for use
- Use tomato paste to thicken soups, stews, or sauces and boost umami flavor.
- Whip up a quick marinara sauce with canned tomato sauce, garlic powder, and olive oil.
- Stir coconut milk into curries or blend it into smoothies for extra richness.
Storage
Keep cans and jars in a designated section of your pantry for easy access. Store leftover coconut milk in a sealed container in the refrigerator or freeze in ice cube trays for perfect portions later.
9. Seeds and Nuts : The Tiny Nutritional Giants
Top picks
- hemp seeds
- chia seeds
- flax seeds
- pumpkin seeds
- sunflower seeds
Why they’re essential
Seeds are small but mighty, packing a punch of protein, healthy fats, and essential nutrients like omega-3s and fiber. They’re perfect for topping salads, blending into smoothies, or baking into snack bars, muffins, or desserts.
Tips for use
- Sprinkle hemp seeds over avocado toast or oatmeal for a nutty flavor.
- Use chia seeds to make a quick pudding by mixing with non-dairy milk and letting it gel.
- Toast pumpkin seeds with chili powder for a crunchy snack or salad topper.
Storage
Keep seeds in airtight containers in the freezer to preserve freshness and prevent rancidity. Use small jars for easy access, and label them clearly for quick meal prep.
10. Baking Essentials: Your Dessert Arsenal
Keep these in stock
- baking powder
- cocoa powder
- organic cane sugar
- baking soda
- cacao powder
Why they’re essential
Baking essentials aren’t just for cookies and cakes—they’re critical for vegan recipes that rely on clever substitutes to create structure, rise, and flavor. Cacao powder, in particular, adds a rich, chocolatey element to both sweet and savory dishes.
Tips for use
- Combine baking soda with apple cider vinegar as a leavening agent in cakes and muffins.
- Use cacao powder in smoothies, brownies, or vegan hot chocolate for a rich, indulgent treat.
- Keep baking powder on hand to create fluffy pancakes or quick breads.
Storage
Store baking ingredients in a cool, dry place. Use small, labeled containers to avoid spills and keep your pantry neat. For cacao powder, consider transferring it to an airtight jar to maintain its rich flavor and freshness.
Practical Tips for Maintaining a Vegan Pantry
Meal Planning Made Easy
Plan meals around two to three staples from your pantry each week to keep grocery lists simple and minimize waste. For example, use beans, grains, and spices to create dishes like tacos, Buddha bowls, or soups.
Storage Solutions for a Tidy Pantry
Invest in airtight containers for grains, flours, and seeds to maintain freshness and avoid pests. Use stackable bins, mason jars, or labeled jars to maximize storage space and stay organized.
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Batch Cooking Saves Time
Cook large batches of grains or beans on the weekend and store them in the fridge or freezer for quick, easy meals during the week. Pre-cooked quinoa or rice, for example, can go into salads, stir-fries, or as a breakfast bowl base.
Rotate for Freshness
Arrange pantry items by expiration date, keeping older items in front to ensure they get used first. Spices should be replaced every 12–18 months for maximum flavor.
These tips will not only save you time and money but also make your plant-based cooking experience smoother and more enjoyable!
FAQs: Your Vegan Pantry Questions Answered
What are the best vegan pantry staples for beginners?
Start with the basics: beans (black, chickpeas), grains (brown rice, quinoa), and versatile seasonings like garlic powder and chili powder. These items are affordable, easy to use, and form the base for many recipes.
How do I store vegan pantry staples to keep them fresh?
Use airtight containers for dry goods like grains, seeds, and flours to keep moisture and pests out. Store oils and nut butters in a cool, dark place, and refrigerate after opening if needed.
Are these staples suitable for gluten-free cooking?
Absolutely! Focus on naturally gluten-free staples like quinoa, wild rice, chickpea flour, and almond flour. These work beautifully for both savory and sweet recipes.
How long do vegan pantry staples last?
It varies:
- Beans and grains Up to a year if stored properly.
- Oils and nut butters 6–12 months, depending on storage conditions.
- Spices Replace every 12–18 months for maximum flavor.
Can I make quick meals with just these staples?
Definitely! For example, combine canned beans, rice, and spices for a simple burrito bowl, or whip up a curry with coconut milk, tomato paste, and your favorite veggies.
What’s the easiest way to organize my vegan pantry?
Use clear containers or mason jars to store dry goods, label everything, and group similar items together (e.g., grains, beans, baking essentials). A tiered shelf or stackable bins can help you save space.
