The Essential Vegan Guide to Pantry Staples

With the beginning of a new year, millions of people around the world are beginning to meet their goals and resolutions for 2022. And, for those participating in Veganuary, it’s important to be prepared when the inevitable cravings for old favorites hit. Starting with your pantry, keep it stocked with all your vegan needs to make sure you can control your hunger with healthy ingredients or indulge yourself when stress eating hits. Make your weekly trip to the grocery store stocked with these basic essentials and some of our favorite brands to keep on hand in case of an emergency.

Chocolate from endangered species

Baking needs

If the stress is bracing you for 2022, we’ve got all the tips for perfecting your banana bread, pumpkin pie, or classic chocolate chip cookies. Here’s the ultimate guide to all your vegan baking needs, the 25 desserts we make at home, and all the cookies the editors at VegNews are obsessed with right now. Make sure to keep these simple ingredients in your home at all times to ensure that you can be ready for whatever baking urge comes along.

• Baking powder and baking soda
• Bananas (for banana bread, what else?)
• Cocoa powder
• Dairy Free Chocolate Chips
• Egg Substitute (Options include Apple Cider Vinegar, Bob’s Red Mill Gluten Free Egg Substitute, Flax Seeds, Chia Seeds, etc.)
• Flour
• Maple syrup
• Salt
• Sugar
• Vanilla extract

Bread

Whether you’re making avocado toast or a simple PB&J sandwich, the base starts off with a really good base. This Dave’s Killer Bread contains five grams of protein and fiber, plus omega-3s. Interested in making your own? Check out our Vegan Bread 101 guide full of delicious projects to perfect your vegan breads.

Canned products

While generally a safe bet, be sure to check the label to make sure these canned goods are vegan.

• Beans or refried beans
• Coconut milk
• Vegetables like corn, olives, pickles, and pickled jalapeños
• Tomato paste, diced tomatoes, tomato sauce

Nature trail

French fries

The versatile staple snack can be used with hummus, vegan cheese, dips, guacamole, and any other favorite toppings. A simple corn chip, like these Que Pasa Vegan Corn Tortilla Chips, works with most seasonings (hello, vegan cheese!) For a pre-dinner snack or midday fuel.

Seasonings

To add more flavor and spice to staples, seasonings should be your new best friend. Fortunately, there are many flavor profiles and spice levels to choose from. For sandwiches, Edward & Son’s Follow Your Heart’s Vegenaise or Vegan Worcestershire are a must. For veggie dishes, hot sauce (try Dave’s Gourmet Creamy Ginger Citrus Sauce and thank us later) or pre-made sauces reign supreme. Keeping your pantry stocked with a variety of seasonings ensures that no food gets boring or bland.

Nut butters

Peanut, almond, cashew, the list goes on! A staple for any vegan, the different types of nut butters are not only nutritious but extremely versatile, making them great for everything from breakfast oatmeal to dinner (try our Kale and Sweet Potato Stew recipe with almond butter) and sandwiches (how delicious is this Vegan Crispy Rice Treat Look?).

Nutritional yeast

If you are vegan, you will probably already love this powerful ingredient due to its extremely nutritious profile and nutty and cheesy flavor. Packed with high amounts of vitamins (namely B12), minerals, and protein, we like to sprinkle these yellow flakes on toast, pasta, veggies, popcorn, sauces … everything! Shake these WonderDust seasonings into your next meal for an extra pop of flavor.

Plants First

Oatmeal

Load up your oatmeal with fruit, nut butter, hemp seeds, and even dark chocolate for a hearty and delicious breakfast. The easily customizable food makes it a pantry staple for every morning. Plus, you can even make your own oat milk or use the grain for baking desserts as a healthier alternative. Try this Coconut Apple Pie Oatmeal Recipe to get started – it’s one of our favorites!

Pasta

If we were stranded on a desert island and could only bring one food, it would be pasta (assuming there was also a pot there or an abundance of coconuts to improvise one). Either way, macaroni, penne, fusilli … we love them all! Although we also know that we also need to consume the recommended amount of vegetables in a day, which is where Modern Table’s lentil-based pasta comes in. With 20 grams of protein and six grams of fiber, it’s hard to believe that pasta made from beans can somehow taste the same as its wheat-based counterpart and be good for you, too.

Pasta sauce

If you’re planning a quarantined date night, how about an Italian night? Grab some spaghetti noodles and add this Primal Kitchen Dairy Free Vodka Sauce with Avocado Oil for a creamy and decadent dinner. All that’s left is a glass or two of wine, some classical music and voila, you’ve arranged an otherwise routine dinner.

Prepackaged meals

Sometimes you want to spend all day on the couch watching Netflix excessively (without judgment), and during those days, you need to fuel your body without all the hassle. Enter easy-to-make food packages, all you need is a microwave! We like these plant-based, microwave-safe Loma Linda Complete Meals for their variety of options (Pad Thai, Chipotle Bowl, and Tikka Masala, to name a few). Plus, the brand is available at Costco so you can grab bulk packages at a time and make fewer trips to the store.

LUPii

Protein bars

Do you need a quick snack before training or a stimulant during the day? We turned to these Lupii bars made with fewer than six ingredients for sustained energy and a healthy dose of amino acids. Now just one question: Peanut Butter Cocoa Nib, Cinnamon Raisin and Almond Butter or Cranberry Lemon Tahini?

Rice

White or brown rice is usually a good option for any lunch or dinner, but if you want to take nutrition to the next level, try these Low Carb, Protein-Packed, Gluten-Free RightRice Packs made with a blend of lentils With flavors like Lemon Pepper, Spanish, Garlic Herb, Thai Curry and Cilantro Lime, we have endless ideas for dinner tonight.

Soup

Fill the home with fragrant comfort as you prepare a hearty meal in minutes with long-lasting vegetable broth, greens, and spices. However, if you’re in the mood for something that takes less than three minutes, these organic soups from Amy’s Kitchen are the way to go. Opt for lentil veggies, butternut squash, or chicken-free noodles for a quick, filling, and warm lunch.

For more vegan essences and plant-based tips, read:
I was vegan for 6 months and saved $ 590.77
How to Bake Vegan: The Ultimate Substitution Guide
6 tips for cooking vegan Mexican food at home