A capsule pantry works just like a capsule wardrobe—it’s all about versatility, quality, and maximizing what you have to create endless combinations with fewer ingredients. These pantry, fridge, and freezer essentials serve as the foundation for countless recipes, from quick weeknight dinners to cozy weekend meals.
Pantry Staples: Shelf-Stable Essentials)
- Grains & Pasta: Rice (white, brown, wild), quinoa, farro, pasta (regular + whole wheat), couscous
- Legumes: Canned and dried beans (chickpeas, black beans, lentils, white beans)
- Flours: All-purpose flour, whole wheat flour, almond flour
- Oils & Vinegars: Olive oil, avocado oil, neutral oil (like grapeseed or canola), balsamic vinegar, apple cider vinegar, rice vinegar
- Nuts & Seeds: Almonds, cashews, walnuts, sunflower seeds, chia seeds, flaxseeds, sesame seeds
- Baking Staples: Baking powder, baking soda, cocoa powder, vanilla extract, yeast
- Sweeteners: Honey, maple syrup, granulated sugar, brown sugar
- Canned Goods: Tomatoes (crushed, diced, paste), coconut milk, canned corn, canned tuna or salmon
- Broth & Stock: Vegetable broth, chicken broth, bouillon cubes
- Dried Fruits: Raisins, dates, apricots
Spices & Seasonings: The Flavor Builders
- Basics: Salt, black pepper, garlic powder, onion powder
- Warm Spices: Cinnamon, nutmeg, paprika, turmeric
- Savory & Herbs: Dried oregano, thyme, rosemary, basil, bay leaves
- Bold & Spicy: Red pepper flakes, cayenne, smoked paprika, cumin
- Umami Boosters: Soy sauce, miso paste, fish sauce, nutritional yeast
Keep reading: Bobby Flay’s Must-Have Pantry Spices
Refrigerator Must-Haves: Fresh Items That Last
- Dairy & Dairy Alternatives: Eggs, butter, milk or non-dairy milk, plain yogurt, cheese (cheddar, Parmesan, feta)
- Condiments & Sauces: Mustard, hot sauce, tahini, pesto, hummus, ketchup, mayo
- Fermented Goodies: Kimchi, sauerkraut, pickles, miso paste
- Fresh Produce: Carrots, potatoes, sweet potatoes, onions, garlic, shallots, celery, beets
- Leafy Greens: Kale, spinach, romaine (for easy salads or sautés)
- Citrus & Alliums: Lemons, limes, scallions
Freezer Essentials: Extend the Freshness
- Fruits: Frozen berries, mango, bananas (perfect for smoothies or baking)
- Vegetables: Frozen spinach, peas, broccoli, corn
- Protein: Tofu, frozen shrimp, ground turkey or chicken, frozen salmon
- Grains & Breads: Frozen bread, tortillas, pre-cooked rice or grains
How to Freeze Foods
How to Use Your Capsule Pantry
With just these essentials, you can create:
- Quick pastas: olive oil, garlic, canned tomatoes, pasta
- Protein-packed grain bowls: quinoa, chickpeas, roasted veggies, tahini dressing
- Sheet pan meals: chicken or tofu, potatoes, root veggies, spices
- Hearty soups & stews: lentils, broth, canned tomatoes, spices
- Savory breakfast options: eggs, toast, yogurt, fruit
Recipe Inspiration
With a well-stocked capsule pantry, you’ll never run out of ideas for delicious, stress-free meals.