Pantry Essentials: What to Keep in Your Pantry, Fridge and Freezer

A well-stocked kitchen is the key to stress-free, enjoyable cooking. With the right mix of pantry, fridge, and freezer staples, you can whip up simple, delicious meals anytime—without scrambling for last-minute ingredients.

This guide goes beyond just a list of pantry essentials. You'll discover how these ingredients enhance your cooking, from flavour-packed spices to versatile grains and legumes.

Plus, get practical tips for smart storage, creative ways to use what you have, and a no-pressure approach to stocking your kitchen in a way that works for you.

Most of my pantry is filled with Canadian food products, many from Ontario (where I'm located). I also have a slightly larger amount of food on hand than normal since I develop and photograph recipes for a living.

You don’t need everything on this list—what you choose to keep in your pantry will depend on the type of food you like to cook.

However, having a good mix of long-lasting ingredients on hand ensures you’re prepared to make a variety of meals.

Grains, Pasta and Dried Legumes

These staples form the base of countless dishes. Pasta and couscous are quick to cook, while rice is a versatile side dish for many dishes.

• Long Grain Rice: A simple grain that pairs with many dishes
• Brown Rice: A nuttier rice with more fibre that pairs well with rich dishes like stews.
• Pasta & Noodles: Macaroni and spaghetti are classic choices, but egg noodles pair well with saucy dishes like beef stroganoff.
• Lentils: Brown lentils are easy to add to soups, stews, and salads.
• Dried Beans & Chickpeas: These inexpensive legumes can be added to soups, stews, chilli, or salads.
• Rolled Oats (Old-Fashioned Oats): Great for oatmeal, but also handy to have for baked goods, granolas or smoothies.
• Couscous: This pasta cooks quickly and makes a great base for salad bowls.

Oils, Vinegars, and Condiments

Oils and vinegars are the building blocks for many salad dressings and marinades, while condiments add depth and complexity to home-cooked meals.

• Olive Oil: Ideal for cooking, salads and baking.
• Vegetable Oil: A less expensive option than olive oil that can also be used for frying.
• Red Wine Vinegar: Great for marinades and salad dressings.
• Balsamic Vinegar: A sweeter vinegar that pairs well with roasted vegetables or pasta dishes.
• Soy Sauce: Enhances the colour and flavour of stir-fries and marinades.
• Dijon Mustard: A flavourful yet mild mustard that adds flavour to various dishes and also helps to emulsify salad dressings.
• Mayonnaise: A great base for sauces like tartar sauce. Also makes a wicked grilled cheese when used in place of butter.
• Hot Sauce: Any sauce that adds spicy flavour and acidity to a dish. This could be Caribbean lime pepper sauce (my favourite), Tabasco, Frank's, Sambal, Sriracha, Valentina or your favourite blend.

Herbs and Spices

A small collection of dried herbs and spices can transform a basic dish into something flavourful and exciting. Cinnamon, in particular, provides warm sweet flavour to both sweet and savoury dishes.

• Salt: A fundamental seasoning for every dish. I previously used Diamond Kosher salt in my kitchen, but have recently switched to fine iodized sea salt (which can be substituted 1:1 for table salt).
• Black Pepper: There are various kinds of black pepper, but any kind will do. Invest in a pepper mill and whole peppercorns - the flavour is so much better than pre-ground pepper and it lasts longer.
• Garlic Powder: A finely ground seasoning that adds instant garlic flavour to any dish—without the need for peeling or chopping. Unlike garlic salt, it contains no added salt, making it a more versatile choice. Granulated garlic has a coarser texture, so you may need to use a bit more to achieve the same intensity of flavour.
• Onion Powder: Adds instant onion flavour to any dish. Great for dips!
• Dried Oregano, Thyme & Rosemary: Woodsy herbs that pair well with meat and vegetables.
• Paprika, Cumin, & Coriander: These spices offer smoky, earthy, and citrusy notes, perfect for spice rubs, marinades, and roasted dishes.
• Cinnamon: Adds sweet warming flavour to desserts, coffee, banana toast or savoury dishes.
• Nutmeg, Ground Ginger & Ground Cloves: Commonly used in baking recipes like pumpkin pie. Also great for spiced savoury dishes.
• Bay Leaves: These are a popular addition to sauces, soups, and stews, but they are not actually edible. Use whole and remove before serving.

Canned and Jarred Goods

Canned products are a lifesaver when you need to throw a quick meal together.

• Canned Tomatoes: These make a great base for sauces, soups and stews. Fire-roasted canned tomatoes are especially nice in chilli.
• Tomato Sauce: Great for pasta dishes or mixed with olive oil for pizza sauce. I often buy Passata because it (usually) has fresh tomato flavour and no added sugar.
• Tomato Paste: Adds concentrated tomato flavour to anything you're cooking. Buy the kind in a tube if you can find it.
• Canned Tuna, Salmon or Sardines: Quick protein options that can be eaten with bread or added to pasta dishes (among other things).
• Canned Beans and Chickpeas: A convenient protein source for quick meals. Not as cost-effective as the dried versions but very handy when you're in a rush.
• Nut Butter (Peanut Butter, Almond Butter, etc.): Great for snacks, of course, but can also be used in sauces or baking.
• Jams and Jellies: Fruit preserves that add sweet fruit flavour to more than just toast! Add them to oatmeal, puddings, or even sauces and marinades.
• Canned Fruit (peaches, pears, mandarin oranges): A long-lasting alternative to fresh fruit that’s perfect for quick snacks, baking, or mixing into breakfast bowls or salads.
• Olives: Great on pizza or added to chicken or pasta dishes. Use whatever kind you enjoy.
• Chicken or Vegetable Stock: An important foundational ingredient for many dishes. Homemade is great, but most of us are probably using the boxed kind. Stock cubes (a.k.a. Boullion cubes) are are easy-to-store options, but they tend to be very salty. Look for low-sodium varieties of both formats.
• Coconut Milk: Adds richness to curries, soups, and desserts.

Snacks and Quick Bites

Not only are these items perfect for snacking, but they can also be added to meals for extra crunch or sweetness.

• Nuts: Almonds, peanuts, walnuts, pecans and pistachios are great additions to everything from salads to oatmeal to baked goods. Of course, avoid these items if anyone in your home is allergic.
• Seeds (pumpkin, sunflower, chia, and flax): Pumpkin seeds and sunflower seeds are nutritional powerhouses that can be added to trail mix, granola, oatmeal and salads. Chia seeds are used differently but are also great to have on hand for chia pudding and smoothies. Ground flax is great on peanut butter, mixed into porridge or used to make a "flax-egg" when regular eggs can't be used.
• Dried Fruit: Raisins are the obvious choice here, but dried cranberries and apricots are also great in muesli, salads and baked goods.
• Salty Crackers: Great for pairing with cheese or nut butter for a snack, but also can be used as a crunchy topping for pasta (try crushed Ritz crackers on your mac and cheese)
• Graham Crackers: Essential for s'mores but also makes the perfect easy crust for many desserts (i.e. cheesecakes).
• Popcorn Kernels: Homemade popcorn is a simple joy, and you can get creative with the seasonings.
• Cookies: For a sweet treat that lasts well in storage and can be enjoyed with coffee, tea, or as a quick dessert.
• Granola Bars: Packed with nuts, dried fruit, and grains these are great for busy mornings, lunchboxes, or an afternoon snack.
• Trail Mix: An energy-boosting snack that combines nuts, dried fruit, seeds, and sometimes chocolate.

Baking Essentials

Having basic baking ingredients on hand allows you to easily prepare homemade breads, waffles, pancakes, and desserts.

• All-Purpose Flour (or a Gluten-free alternative): Essential for baking and thickening sauces. Note that while coconut flour is delicious, it's a trickier substitute to use for all-purpose flour than almond flour.
• Baking Powder & Baking Soda: Raising agents for baked goods.
• Granulated Sugar & Brown Sugar: Obviously used to sweeten deserts, but also useful for balancing flavours in savoury dishes.
• Icing Sugar: For frostings, glazes, and dusting desserts.
• Honey or Maple Syrup: Natural sweeteners for baking and cooking.
• Cocoa Powder & Chocolate: Essential for cookies, cakes, desserts and hot drinks.
• Vanilla Extract: Adds depth to baked goods and desserts, but is also nice to have on hand to add to oatmeal, smoothies, coffee and more.
• Cornstarch: Useful for thickening sauces and desserts.
• Yeast: Essential for homemade bread.
• Evaporated & Condensed Milk: Shelf-stable dairy options for cooking and baking.
• Panko Bread Crumbs: Light and crispy, great for coating and breading everything from vegetables to meat cutlets.

Dairy and Eggs

• Milk (Dairy or Non-Dairy): For adding to cereal, smoothies, baking and other recipes.
• Butter or Non-Hydrogenated Margarine: A versatile fat for cooking, baking, and finishing dishes like sauces or popcorn.
• Cheese (Cheddar & Parmesan): These two cheeses cover a variety of use-case scenarios. Cheddar is great for grilled cheese, on toast for breakfast, melted into a sauce for mac and cheese or just for snacking. Parmesan adds salty umami flavour to all kinds of pasta dishes, and sauces and is even great on popcorn.
• Eggs: A versatile, high-protein staple that’s essential for breakfast, baking, and countless savoury dishes. With prices rising, it’s best to buy them as needed to avoid waste.
• Plain Yogurt & Sour Cream: Use these for marinades and dips. They also add moisture to baked goods.
• Coffee Cream: For those of us who like a creamy cup of coffee.
• Heavy Cream: Adds richness to sauces and soups, and can be whipped for desserts. You can also try frying eggs in cream if you don't have oil or butter.

Fresh Vegetables & Aromatics

• Carrots, Celery & Onions: Together, these ingredients are the foundation of many savoury recipes.
• Garlic & Ginger: Aromatics that add bold flavour to any savoury dish.
• Lemons & Limes: Adds brightness to savoury dishes, tanginess to desserts and a refreshing zing to drinks.
• Shallots: A milder alternative to onions that are easier to peel and chop.
• Chillies: These come in a wide range of spiciness. Use the ones you enjoy the most to add excitement and heat to your dishes.

Frozen Vegetables and Fruits

• Frozen (Peas & Corn): Cooks quickly for an easy vegetable side dish, but is also handy for adding to soups, stews and rice dishes.
• Frozen Fruit (Berries, Bananas, Mangos etc.): Obviously great for smoothies, but can also be defrosted and added to oatmeal, cereal and baked goods.
• Spinach or Kale: An easy way to add leafy greens to soups, stews, and pasta.
• Hot Peppers/Chillies: Freezing hot peppers keeps them fresh for several months, giving you more time to use them up. Most frozen peppers can be chopped up without having to defrost them.
• Ginger: Frozen ginger lasts for months and can be easily grated (while still frozen) into various dishes.

Frozen Treats & Pastries

• Vanilla Ice Cream: Wonderful to have on hand for a quick treat or a topping for dessert, of course. You can also melt it down for a quick and easy crème anglaise substitute.
• Puff Pastry & Phyllo Dough: These products keep well frozen for several months, and can be used to make both sweet and savoury dishes that feel fancy.

Recipes You Can Make with These Staples

Whether you're in the mood for a cozy drink, a satisfying breakfast, or a homemade dessert, here are some great recipes you can make using common pantry staples:

• Rich and Creamy Hot Chocolate: If you have cocoa powder, sugar, and milk in your pantry, you can easily learn how to make hot chocolate with cocoa powder from scratch. This method creates a warm, velvety drink that gets extra flavour from warm spices.
• Pumpkin Pie with a Graham Cracker Crust: No need to wrestle with traditional pie dough! You can make a deliciously spiced pumpkin pie in a graham cracker crust using canned pumpkin, warm spices, and a simple graham cracker base.
• Oatmeal Smoothie for a Nutritious Breakfast: Looking for a hearty, filling smoothie? A smoothie with oats is an easy way to add fibre and texture to your drink. Blend rolled oats with blueberries, yogurt, and milk for a creamy and energizing breakfast.
• Tangy and Buttery Sour Cream Tart: If you have sour cream, eggs, sugar, canned fruit and flour on hand, you can make a delicate sour cream tart with a sweet fruity filling and a crisp crust. It’s the perfect balance of creamy and tangy.

These are just a few ideas to get you started! A well-stocked pantry means you’re never far from creating something delicious with what you already have.

Keeping Your Ingredients Fresh

It’s easy to accumulate extra pantry items or lose track of what’s hiding in the back of the fridge or cupboard. Every few months, take a moment to check your inventory, see what needs to be used up, and discard anything that’s expired or no longer fresh.

Regularly checking expiry dates on pantry, fridge, and freezer items helps prevent waste and ensures you're cooking with the best-quality ingredients.

Food Bank Tip: Before donating pantry items, always check the expiration dates—food banks may not be able to distribute expired food, and donating fresh, usable items ensures they truly help those in need.

What's Missing?

Everyone’s pantry looks different! If you think an important staple is missing from this list, leave a comment below—I’d love to hear what you always keep on hand!