10 Plant-Based Pantry Essentials
1. Flaxseed meal
Flaxseed meal is made from finely ground flaxseed. It is an excellent binder and can act as an egg replacement in many recipes. In addition to being lower in calories than an egg, it is also a great source of omega-3 fatty acids and fiber, earning itself a spot on your vegan grocery list. Try these recipes with flaxseed as the star ingredient: Blueberry Banana Baked Oatmeal, and Almond Flaxseed Granola.
2. Plant-Based Milk
Whether it’s almond, oat, soy, or coconut, having a carton of plant-based milk in your pantry is essential for smoothies like this Banana Oat Protein Smoothie, baking things like these Easy Vegan Chocolate Chip Cookies, or as a dairy alternative for cereals like this Nut-Free Pumpkin Flax Granola.
3. Olive Oil
Great news for beginner plant-based dieters: you probably have at least one vegan pantry essential in your home already! I don’t know many kitchens that don’t already have olive oil, but the importance of high-quality olive oil cannot be overstated. Olive oil is my top choice for everything from sauteing to oven-roasting. You can’t make these delicious recipes without it: Maple Roasted Carrots, Carrot Fries, and Crunchy Baked Chickpeas.
4. Applesauce
Applesauce is another vegan pantry must-have. Use it to replace egg or butter in a non-vegan recipe, or use it to replace oil if you prefer cooking oil-free. Applesauce is especially handy in baking things like breads and muffins as it won’t change the taste or weigh down the final texture of your favorite baked goods. Try these Vegan Blueberry Muffins or Apple Cinnamon Bread and see for yourself!
5. Legumes
Legumes are the backbone of a plant-based diet, packed with protein, fiber, and an array of essential nutrients. From black beans to lentils, these versatile legumes can be used in soups, stews, salads, and even veggie burgers, offering a hearty and satisfying element to your meals. As a great source of fiber and protein, beans should earn a place on every shopping list, not just plant-based. There are so many to choose from, but if I had to stock only two in my pantry it would be black beans and chickpeas. Try these recipes with legumes as the highlight: Southwest Pot Pie, Sweet Potato Chili, Air Fried Black Beans, Vegan Lentil Sloppy Joes, and Chipotle Style Black Beans.
6. Whole Grains
Whole grains are not just nutritious; they’re also incredibly versatile. Grains like quinoa and brown rice provide essential carbohydrates, fiber, and a variety of vitamins and minerals. They serve as a fantastic base for a multitude of dishes. From overnight oats to oatmeal raisin cookies, oats – specifically rolled oats – are another essential for plant-based pantries. This staple grain is so versatile and delicious. Try out these Oatmeal Raisin Cookies and Blueberry Banana Baked Oatmeal to see rolled oats shine. Or check out this Instant Pot Brown Rice Risotto for a heartier option!
7. Nuts and Seeds
Almonds, walnuts, chia seeds, and pumpkin seeds are power-packed with healthy fats, protein, and essential minerals. They add a delightful crunch to salads, and oatmeal, or as a base for homemade nut butter or vegan sauces. Or use them as the star of the show like in my Nut-Free Pumpkin Seed Granola.
8. Tofu
I treat tofu like a blank canvas on which to create a recipe. It does not have a super strong flavor by itself, so it allows the flavors of the dish to shine. Tofu is also a cheap and easy way to add protein to any meal. Try my super simple Crispy Sesame Tofu if you don’t believe me!
9. Pasta
Pasta is both a delicious and hearty option for addition to your plant-based pantry. Most boxed varieties do not contain eggs and are completely vegan. Pasta is another source of protein. Like this Easy Vegan Mac and Cheese with 11g of protein per serving!
10. Maple, Agave, or Date Syrup
For a touch of sweetness, these natural sweeteners are excellent alternatives to refined sugar, perfect for baking or adding a hint of sweetness to your morning oats or smoothies. Replace some or all refined sugar with these sweeteners in dishes like my Vegan Banana Pancakes.
Bonus Plant-Based Pantry Essentials
11. Herbs and Spices
A well-stocked spice rack is a game-changer for any plant-based kitchen. From cumin to turmeric, basil to oregano, the right blend of spices can elevate your dishes from ordinary to extraordinary, offering an explosion of flavors. Freestyle your spice choices or use my tried-and-true combinations like in my Homemade Vegan Taco Seasoning.
Last Updated on January 12, 2025
