nuts and seeds; pantry items

Dietitians’ Ultimate Pantry and Frozen Food Shopping List (Plus Easy Recipes!)

Social distancing is a term we are now all familiar with. Along with it comes a need to change our typical routines like reducing restaurant eating and avoiding crowded spaces. Food is still a necessity though and this means having easy-to-prepare, flavorful, healthy ingredients and recipes at the ready is more important now than ever.  

Our dietitians teamed up to create an in-depth shopping list of pantry and freezer-friendly items as well as a collection of recipes you can make with just these ingredients. We hope this sparks your cooking creativity and makes it easier for you to feed yourself and your family nutritious foods and meals to keep everyone feeling their best. 

A few general tips: 

  • Before heading to the store (or ordering groceries online), start with doing a pantry inventory to see what you already have. Be sure to take a peek at your spice rack to ensure you have what you need to add flavor to each meal. 
  • This list contains pantry and freezer-friendly items only. If you feel strongly about wanting to buy fresh items, you can always cook them in large batches and then freeze in smaller portions for easy reheating. 

Pantry-friendly and canned foods

Always check the labels and aim for:

  • No added sugar
  • No or low sodium
  • No long list of unnecessary additives

Limit purchasing items with: 

  • Over 3g saturated fat per serving
  • >400 mg of sodium per serving
  • Highly processed canned meats
  • Canned fruit with added sugar/ syrups

Nutritious canned options: 

Nutritious pantry items:

Meals to make with all canned and pantry goods:

Freezer-friendly foods

Look for frozen foods and meals that have: 

  • High fruit and vegetable content 
  • At least 5g of fiber to help keep you full 
  • Meals with less than 30% of your daily recommended sodium
  • Meals with less than 5g of saturated fat

Healthy Frozen Items:

  • Frozen chicken breasts
  • Frozen meats of choice
  • Frozen salmon
  • Frozen shrimp
  • Frozen mixed berries
  • Frozen spinach
  • Frozen peas
  • Frozen broccoli and/or cauliflower 
  • Frozen whole-grain bread (or buy fresh then freeze)
  • Frozen cauliflower pizza crust 
  • Frozen whole wheat pizza dough (or buy fresh then freeze)
  • Frozen healthy meals (see ideas below)

Most nutrient-dense frozen food brands and their most delicious products:

  • Kashi Blueberry Waffles
  • Healthy Choice Pesto & Egg White Scramble
  • Amy’s Black Beans & Tomatoes Breakfast Burrito
  • Sweet Earth’s Get Focused Breakfast Burrito
  • Amy’s Gluten-Free Tofu Scramble Breakfast Wrap
  • Evol Creamy Basil Veggie Bowl
  • Van’s 8 Whole Grains
  • Garden Lites Superfood Veggie Cakes
  • Amy’s Cheese Pizza
  • Newman’s Own White Thin & Crispy Pizza
  • SeaPak Salmon Burgers
  • Fish People Meyer Lemon & Herb Panko Wild Alaskan Salmon Kit
  • Dr. Praeger’s Fish Sticks
  • Evol Bowls Teriyaki Chicken
  • Bell & Evans’ Chicken Tenders
  • Trader Joe’s: Chicken Tikka Masala
  • Amy’s: Broccoli & Cauliflower In Cheese Sauce
  • Trader Joe’s: Mandarin Orange Chicken
  • Trader Joe’s: Trader Giotto’s Mushroom Ravioli
  • Trader Joe’s: Black Bean & Corn Enchiladas
  • Luvo’s Roasted Cauliflower Mac n’ Cheese
  • Performance Kitchen Frozen Stroganoff Pasta With Chicken Meatballs
  • Performance Kitchen Frozen Tomato Basil Pasta with Chicken Meatballs
  • Performance Kitchen Frozen Great Karma Coconut Curry Bowl
  • Cascadian Farms Fire Roasted Sweet Potatoes
  • Applegate Organics Organic Chicken Strips
  • Green Giant Cauliflower Veggie Tots
  • Diana’s Bananas Banana Babies Dark Chocolate
  • Yasso Frozen Greek Yogurt Chocolate Fudge Bar

5 healthy recipes to batch cook and freeze

Disclosure: Some of the links in the Blog are affiliate links, meaning, at no additional cost to you, Baze will earn a commission if you click through and make a purchase. All opinions are our own and based off of our registered dietitian criteria.

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