15 Foods to Always Have in Your Kitchen

By Andrea Cohen
Published 4/6/2023
In This Article
15 Foods to Always Have in Your Kitchen
Photo Credit: Adobe Stock

Having a well-stocked kitchen makes preparing meals easier and more enjoyable. Whether you are a seasoned cook or a beginner, keeping a few key ingredients on hand helps you whip up culinary creations that are both healthy and delicious at a moment’s notice.

So what foods should you always have in your kitchen? These 15 foods are good ones to keep at arm’s length if you want to be able to eat healthy without having to run to the store. Along with each good-to-have food, we’ve included some mouth-watering recipes to help you get a meal on the table fast.

  1. 01

    Eggs

    Eggs are a versatile ingredient and can be used in countless ways. They’re a great source of protein and can be eaten on their own or as part of many dishes.  For a quick protein-rich meal, they can be scrambled, fried, or boiled.

    • Egg Skillet

      Heart Healthy Egg Skillet
      Photo Credit: Baldwin Publishing Staff Photographer
      35 mins

      This recipe brings together gently cooked eggs, diced tomatoes, and chopped zucchini.

      View Recipe

    • Egg Salad Sandwich

      Heart Healthy Egg Salad Sandwich
      Photo Credit: Shutterstock
      10 mins

      A hearty, high-protein sandwich favorite with a prep time of under 10 minutes.

      View Recipe
  2. 02

    Brown Rice

    Brown rice is a healthy whole grain that is high in fiber. It can be used as a base for many dishes and takes on the flavors of the herbs and spices it is combined with.

    • Stir-Fried Rice

      Heart Healthy Stir-Fried Rice
      Photo Credit: Baldwin Publishing Staff Photographer
      15 mins

      This Asian-inspired recipe combines fluffy brown rice that’s boosted with zesty ginger and paired with brightly colored peas and carrots.

      View Recipe

    • Ginger Brown Rice

      Heart Healthy Ginger Brown Rice
      Photo Credit: Baldwin Publishing Staff Photographer
      60 mins

      The lively flavors of fresh ginger and lime zest take this fiber-rich rice to the next level.

      View Recipe
  3. 03

    Canned Beans

    Canned beans are an excellent source of plant-based protein and fiber. They can easily be added to salads, soups, and stews for a budget-friendly meal. You may be surprised by how good they even taste in baked goods!

    • Black Bean Quinoa Salad

      Heart Healthy Black Bean Quinoa Salad
      Photo Credit: Baldwin Publishing Staff Photographer
      15 mins

      This scrumptious and nutritious salad is bursting with garden-fresh flavor and loaded with black beans , quinoa and corn for a hefty dose of protein and fiber.

      View Recipe

    • Black Bean Fudge Brownies

      Heart Healthy Black Bean Fudge Brownies
      Photo Credit: Baldwin Publishing Staff Photographer
      45 mins

      These gluten-free brownies aren’t just delicious and fudgy, but they have a secret ingredient that makes them as healthy as they are yummy – black beans!

      View Recipe
  4. 04

    Greek Yogurt

    High in protein and calcium, Greek yogurt is a great option for a healthy meal or snack. It is also a great alternative to sour cream or mayonnaise when you want to up the nutritional value of a recipe.

    • Honey Yogurt Berry Parfaits

      Heart Healthy Honey Yogurt Berry Parfaits
      Photo Credit: Baldwin Publishing Staff Photographer
      30 mins

      Greek yogurt gives this heart-healthy breakfast dish a light, tangy flavor that always satisfies.

      View Recipe

    • Grilled Chicken Kebabs

      Heart Healthy Grilled Chicken Kebabs
      Photo Credit: Baldwin Publishing Staff Photographer
      45 mins

      A yogurt dipping sauce is the perfect accompaniment to chicken and vegetables that are grilled to perfection with the impactful flavor of an orange chili marinade.

      View Recipe
  5. 05

    Leafy Greens

    Leafy greens, including spinach, kale, and escarole, are packed with valuable antioxidants. They can be eaten raw, such as in salads or smoothies, and are also a flavorful and healthy addition to cooked dishes.

    • Escarole Salad with Apples

      Heart Healthy Escarole Salad with Apples
      Photo Credit: Baldwin Publishing Staff Photographer
      15 mins

      Nutrient-rich escarole and fresh sliced Granny Smith apples create a flavorful base for this heart-healthy salad.

      View Recipe

    • Green Juice

      Heart Healthy Green Juice
      Photo Credit: Baldwin Publishing Staff Photographer
      15 mins

      Start your day with loads of antioxidants in this tasty juice made with spinach. Carrots, apples and lemon add a touch of sweetness.

      View Recipe
  6. 06

    Sweet Potatoes

    Sweet potatoes are a nutritious and versatile root vegetable that can be baked, roasted, or mashed. They’re a great source of fiber and vitamins.

    • Sweet Potato Shepherd’s Pie

      Heart Healthy Sweet Potato Shepherd’s Pie
      Photo Credit: Baldwin Publishing Staff Photographer
      90 mins

      This sweet spin on traditional shepherd's pie showcases ground turkey, chopped carrots and cubed sweet potatoes.

      View Recipe

    • Glazed Sweet Potatoes

      Heart Healthy Glazed Sweet Potatoes
      Photo Credit: Baldwin Publishing Staff Photographer
      45 mins

      Whether you’re looking for a tasty holiday side dish or a bit of heart healthy sweetness any night of the week, these potatoes are sure to please.

      View Recipe
  7. 07

    Oatmeal

    Oatmeal is a filling and nutritious breakfast option that also holds its own in baked recipes. It's high in fiber and can help regulate blood sugar levels.

    • Oatmeal Avocado Egg Bowl

      Heart Healthy Oatmeal Avocado Egg Bowl
      Photo Credit: iStock
      20 mins

      In addition to oatmeal, this breakfast bowl features sliced avocado and eggs, offering a protein boost while adding wholesome, filling flavor.

      View Recipe

    • Blueberry Baked Oatmeal

      Heart Healthy Blueberry Baked Oatmeal
      Photo Credit: Baldwin Publishing Staff Photographer
      60 mins

      Try this heart healthy, on-the-go baked oatmeal recipe that’s brimming with fresh fruit and fragrant cinnamon.

      View Recipe
  8. 08

    Whole Grain Pasta

    Whole-grain pasta is higher in fiber and nutrients than pasta made with white flour. Customize this whole grain with different sauces for varied taste sensations.

    • Pasta Carbonara

      Heart Healthy Pasta Carbonara
      Photo Credit: Baldwin Publishing Staff Photographer
      30 mins

      Enjoy this quick, healthy pasta carbonara made with turkey bacon and whole grain fettuccine.

      View Recipe

    • Fresh Tomato Pasta

      Heart Healthy Fresh Tomato Pasta
      Photo Credit: Baldwin Publishing Staff Photographer
      30 mins

      Make a quick, heart-healthy whole grain pasta dinner with a no-cook tomato sauce.

      View Recipe
  9. 09

    Nuts and Seeds

    Nuts and seeds are a good source of healthy fats, protein, and fiber. They can be eaten as a snack or used as toppings for salads, oatmeal, yogurt, or desserts.

    • Crunchy Asian Ramen Salad

      Heart Healthy Crunchy Asian Ramen Salad
      Photo Credit: Baldwin Publishing Staff Photographer
      30 mins

      Perfectly toasted ramen, almonds and sunflower seeds add layers of texture and nutrients for a flavorful and full-bodied salad.

      View Recipe

    • Plum Crisp

      Heart Healthy Plum Crisp
      Photo Credit: iStock
      75 mins

      Try this diabetic-friendly plum crisp recipe for a delightfully gooey treat with ground ginger, nutmeg and chopped walnuts.

      View Recipe
  10. 10

    Canned Tomatoes

    Canned tomatoes are a versatile ingredient that can be used in a variety of dishes, from pasta sauce to soups and stews. They’re a good source of vitamin C and lycopene.

    • Tomato Barley Risotto

      Heart Healthy Tomato Barley Risotto
      Photo Credit: iStock
      60 mins

      The rich, fragrant flavors of tomato barley risotto are guaranteed to make your next meal memorable.

      View Recipe

    • Chicken Cacciatore

      Heart Healthy Chicken Cacciatore
      Photo Credit: Baldwin Publishing Staff Photographer
      45 mins

      Classic Italian flavors take center stage in this healthy chicken cacciatore recipe.

      View Recipe
  11. 11

    Garlic

    Garlic is a flavorful ingredient that can add depth to almost any dish. It's high in antioxidants and has antibacterial properties.

    • Garlic Spaghetti Squash

      Heart Healthy Garlic Spaghetti Squash
      Photo Credit: Adobe Stock
      90 mins

      Toss roasted spaghetti squash with cherry tomatoes, chopped zucchini and capers for a uniquely delicious vegetarian main dish.

      View Recipe

    • Garlic Mashed Potatoes

      Heart Healthy Garlic Mashed Potatoes
      Photo Credit: iStock
      35 mins

      Sour cream, garlic, and melted butter add velvety goodness to this classic mashed potato side dish.

      View Recipe
  12. 12

    Olive Oil

    Olive oil is a heart healthy oil that can be used for cooking or as a dressing for salads. It's high in monounsaturated fatty acids, which may help lower your bad cholesterol (LDL).

    • Vegetable Baked Ziti

      Heart Healthy Vegetable Baked Ziti
      Photo Credit: Baldwin Publishing Staff Photographer
      120 mins

      Vegetable Baked Ziti brings homestyle Italian and heart-healthy ingredients together in one luscious casserole dish.

      View Recipe

    • Seared Salmon over Spinach and Olive Relish

      Heart Healthy Seared Salmon over Spinach and Olive Relish
      Photo Credit: Baldwin Publishing Staff Photographer
      30 mins

      The olive oil in this dish pairs with the omega-3 fatty acids of the salmon for a heart healthy dish that is filling and satisfying.

      View Recipe
  13. 13

    Frozen Vegetables

    Frozen vegetables are a convenient and nutritious option when fresh produce is not available or when you need to add more variety to your meals. They’re a good source of vitamins and minerals, but choose varieties without added sauces or sodium.

    • Risotto Primavera

      Heart Healthy Risotto Primavera
      Photo Credit: iStock
      45 mins

      Bursting with garden-fresh flavors, this healthy risotto recipe is sure to be a crowd-pleaser.

      View Recipe

    • Stir-Fried Rice

      Heart Healthy Stir-Fried Rice
      Photo Credit: Baldwin Publishing Staff Photographer
      15 mins

      Fluffy brown rice boosted with zesty ginger is paired with brightly colored peas and carrots for a nutritious Asian-inspired recipe.

      View Recipe
  14. 14

    Chicken Breasts

    Chicken breasts are a lean protein source that can be cooked in many different ways. Keep some stocked in your fridge or freezer for an easy-to-make meal anytime.

  15. 15

    Lemons

    Lemons are a versatile fruit that can be used for flavoring dishes or adding acidity to sauces and dressings. They’re also a good source of vitamin C and antioxidants.

    • Lemon Raspberry Muffins

      Heart Healthy Lemon Raspberry Muffins
      Photo Credit: Baldwin Publishing Staff Photographer
      45 mins

      Whole-wheat flour, egg whites and perfectly tart fruit combines for an irresistibly tender treat.

      View Recipe

    • Lemon Garlic Shrimp

      Heart Healthy Lemon Garlic Shrimp
      Photo Credit: Baldwin Publishing Staff Photographer
      30 mins

      Our easy lemon garlic shrimp recipe comes together in no time and is bursting with flavor, thanks to a tasty and tangy marinade.

      View Recipe

If you’re looking to set yourself up for healthy eating success, having these 15 foods in your kitchen can make meal planning and preparation a breeze. Even when you’re short on time or don’t know what to make, these ingredients provide countless opportunities to create delicious and healthy meals, from breakfast to dinner. Not only will stocking your kitchen with these foods help you eat healthier, but it will also save you money, since you won’t have to rely on takeout every time someone asks “what’s for dinner?” For more tips on healthy eating, explore our blogs on The 11 Best Heart-Healthy Foods, 30 Foods You Shouldn't Refrigerate, Healthy Dinner Meal Prep Ideas, and Healthy Breakfast Meal Prep Ideas.

Health eCooks Cookbook on Amazon
Ad

Latest Blog Articles