7 Pantry Staples to Make Healthy Winter Meals Easy

By Andrea Cohen
Published 11/12/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
In This Article

When the air turns crisp and the days get shorter, many of us crave foods that are warm, cozy, and satisfying. But comfort food doesn’t have to mean heavy, greasy, or unhealthy dishes. With the right ingredients on hand, you can enjoy healthy winter meals that are just as flavorful and filling, while also being good for you.

The secret is in your pantry. By stocking up on a few versatile staples, you’ll always be ready to create balanced dishes without the stress of last-minute grocery runs. These foods provide the foundation for countless healthy recipes, so you can mix and match them to fit your taste, mood, and schedule, even on the coldest nights.

Stock These Pantry Staples for Easy and Healthy Winter Meals

Here are seven must-have pantry staples recommended by the dietitians at Health eCooks to keep on your shelves for healthy, delicious meals all winter long.

  1. 01

    Low-Sodium Broth or Stock

    A steaming bowl of soup is one of the most comforting foods in winter, and a flavorful broth is where it all begins. Keeping low- or no-sodium broth in your pantry makes it easy to build rich flavors without going overboard on salt. Beyond healthy soups and stews, try cooking grains like quinoa or farro in broth to add an extra layer of taste.

  2. 02

    Canned Tomatoes

    Canned tomatoes are one of the most versatile ingredients you can stock, especially when fresh produce is harder to come by in colder months. Their bright acidity balances out heavier dishes and brings a boost of vitamin C and antioxidants like lycopene. Whether you’re making pasta sauce, chili, or a hearty vegetable stew, canned tomatoes instantly liven up winter meals.

  3. 03

    Canned Fish

    Canned fish like tuna, salmon, sardines, and mackerel are excellent sources of protein and omega-3 fatty acids, which are key for heart and brain health. They’re shelf-stable, convenient, and adaptable to countless dishes. Mix canned salmon into patties, stir sardines into pasta, or enjoy tuna with whole-grain crackers for an easy and nourishing lunch.

  4. 04

    Beans and Lentils

    Beans and lentils are true winter heroes. They’re inexpensive, filling, and loaded with plant-based protein, fiber, and essential minerals like iron and magnesium. From chili and soups to grain bowls and salads, they’re versatile enough to show up in almost any dish. Keep a mix of dried and canned varieties on hand, and if you opt for canned beans, rinsing them first helps reduce excess sodium while keeping their nutrients intact. Check out our collection of healthy bean recipes for inspiration.

  5. 05

    Whole Grains

    Hearty whole grains, such as quinoa, farro, oats, and barley, are the perfect base for healthy winter meal recipes. They’re nutrient-dense, high in fiber, and provide steady energy to keep you fueled during the colder months. Quinoa and farro work beautifully in grain bowls or casseroles, oats make for a cozy breakfast topped with fruit and nuts, and barley adds chewiness and body to stews.

  6. 06

    Dried Herbs and Spices

    Fresh herbs may be harder to find in the colder months, but dried herbs and spices bring warmth and depth to any dish. Oregano, cumin, turmeric, cinnamon, and nutmeg are winter favorites that add flavor and health benefits like antioxidants and anti-inflammatory compounds. A well-stocked spice rack ensures even the simplest pantry meals taste comforting and homemade.

  7. 07

    Nuts, Seeds, and Nut Butter

    Nuts and seeds are simple pantry staples that pack in healthy fats, protein, and crunch. Sprinkle walnuts or pumpkin seeds on oatmeal or salads for extra texture, or stir nut butter into sauces and dressings to add creaminess. Almond, cashew, or peanut butter also make quick snacks paired with whole-grain toast or fresh fruit—perfect for busy winter days.

Making Healthy Winter Meals Simple

With these staples in your pantry, you’ll always be ready to prepare healthy winter meals that are hearty, nourishing, and packed with flavor. A little planning now ensures you won’t be caught off guard when cravings for comfort food hit. Instead, you’ll have everything you need to cook recipes that warm the body, lift the spirit, and keep you energized all season long.

Looking for some recipe inspiration? Check out these healthy comfort food recipes for cozy fall and winter meals. And if you’re looking for tips to revamp your pantry to support your health goals, read our blog Healthy Pantry Makeover: Tips and Easy Pantry Staple Recipes.

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