15 healthy and easy recipes that can be made with frozen foods and pantry staples. You’ll find fajitas and tacos, soups and chili’s, pastas, curries, easy chicken dishes and so much more.
We are experiencing some unprecedented times in the USA and worldwide right now with the rise of the Coronavirus (COVID-19). How we shop, how often we shop and what items we can actually find in the grocery stores has all been modified.
It’s important that we have a plan to stock the pantry and freezer with items so that we can continue to make healthy meals at home.
Staple items used in these recipes:
Pantry Staples: Canned Beans, tomatoes,tomato paste, canned chipotle peppers in adobo sauce, tuna, rice, pasta, marinara sauce, salsa, canned coconut milk, veg/chicken broths, olive oil, sesame oil, soy sauce, honey, white wine, cashews, quinoa, polenta (tube),
Frozen Foods: Chicken, ground beef, flank steak, shrimp, frozen veggies, cauliflower rice, rice, bread, tortillas
Long lasting produce: Sweet potatoes, oranges, lime, lemon, onion, garlic, potatoes
Every recipe in this collection can be made with fresh or frozen produce and is flexible so you can make substitutions based on what you have on hand. When we’ve got a stocked pantry and freezer and a plan the “What’s for dinner?” question is never a problem.
1) Sheet Pan Chicken Fajitas
Let the oven do the work! Only one sheet pan and about 20 mins. needed to have tasty chicken fajitas on your table.
- Staples you will need: Boneless, skinless chicken breasts /tenders (fresh or frozen), bell peppers & onion (fresh or frozen) flour tortillas (fresh or frozen) lime.
2) Instant Pot Spaghetti
Instant Pot Spaghetti is a game changer! An already easy meal gets even easier when you make it in the Instant Pot.
- Staples you’ll need: A package of spaghetti, ground beef (fresh or frozen) a jar of marinara sauce, canned diced tomatoes, Parmesan cheese (optional) and pantry spices.
- Pair with : Garlic bread (fresh or frozen) or french bread/rolls (fresh or frozen)
3) Korean Beef Bowls
Transform a package of ground beef into an extraordinary meal with the addition of just a few simple ingredients. A perfect meal for those busy nights when all of a sudden it’s 5:00 p.m. and you have no idea “what’s for dinner”.
- Staples you’ll need: ground beef (fresh or frozen) garlic, low-sodium soy sauce, sesame oil, brown sugar, pantry spices and rice.
- Tip: Sub ground chicken or turkey if you prefer. To keep things super easy look for frozen rice (available at Trader Joes and many grocery stores) You can microwave the rice while making the beef. You’ll have dinner on the table in about 15 mins.
recipe and photo by Alyssa at The Recipe Critic
4) Easy Roasted Veggie Tacos
These healthy veggie tacos are filled with roasted cauliflower, sweet potatoes and black beans and topped with chipotle lime cashew crema.
- Staples you’ll need: cauliflower (fresh or frozen) sweet potato, avocado (fresh or frozen) canned black beans, canned chipotle peppers in adobo sauce, cashews, lime, corn tortillas and pantry spices.
- Tip: If using frozen cauliflower (don’t thaw before cooking) raise the cooking temperature to 450F and follow the rest of the recipe directions. If you don’t have a fresh avocado you can use frozen avocado pieces (found in many grocery stores- I usually find them near the frozen fruit section).
recipe and photo by Jess at Plays Well With Butter
5) 15 Minute Paprika Chicken
Boneless skinless chicken thighs are rubbed with flavorful spices like chili powder, garlic powder, smoked paprika, cumin and red pepper flakes, and brushed with a tangy honey glaze. Broiling (instead of baking) makes for a crunchy outer crust while remaining tender and juicy inside. { Paleo, Clean Eating}
- Staples you’ll need: boneless skinless chicken thighs (fresh or frozen), honey, pantry spices.
- Side dish options using pantry staples: Roasted potatoes and frozen veggies (like green beans, peas or corn) or over rice.
6) Easy Shrimp Scampi
Easy 15 minute Shrimp Scampi – Shrimp sautéed in white wine, butter, garlic and lemon served over a bed of pasta. What’s not to love? Especially since you can have this easy meal on the table in 15 minutes! (can easily be made low-carb or gluten-free)
- Staples you’ll need: shrimp (fresh or frozen) spaghetti/linguine, lemon, butter, white wine (optional)
7) Instant Pot Sweet Potato & Black Bean Chili
You can have a steaming bowl of healthy sweet potato & black bean chili on the table in under 30 mins! Thanks to the Instant Pot.
- Staples you’ll need: sweet potato, canned black beans, canned diced tomatoes, canned crushed tomatoes and an onion (fresh or frozen).
- Tip: Make a big batch and freeze some for later.
8) Salsa Chicken
This is one of the easiest and most versatile dishes you can make! Only two ingredients needed; chicken and salsa . You’ll end up with the most flavorful shredded chicken that can be served at least 10 different ways (ideas listed in post).
- Staples you’ll need: Boneless, skinless chicken chicken breasts (fresh or frozen) and a jar of salsa.
- Tip: The recipe instructions are for using the Instant Pot but you can easily use a slow cooker instead. You’ll use the exact ingredient amounts just placing in the slow cooker vs. the Instant Pot and cooking for 1 1/2- 2 hr. on high (the instructions are listed on the recipe card in post).
9) Healthy Curried Cauliflower “Rice” Soup
This immune boosting Curried Cauliflower “Rice” soup is an easy-to-prepare dish that is packed full of ingredients to support your immune . Nourishing ingredients like curry, turmeric, cauliflower, carrots, kale and coconut milk. {Vegetarian, Vegan, Clean Eating}
- Staples you’ll need: Prepared cauliflower rice (fresh or frozen), canned coconut milk, vegetable broth, vegetables (carrots, celery,kale/spinach, onion) fresh or frozen, garlic, olive oil and pantry spices (including turmeric and curry).
- Customizable: This recipe is very flexible. Change up the veggies according to your tastes or what you have on hand. Some ideas are: broccoli, peas, bell peppers, potatoes. Add some additional protein by adding garbanzo beans or tofu.
10) Easy Canned Tuna Pasta
6 simple pantry staples and about 15 minutes and you can have this healthy pasta on the table.
- Staples you’ll need: canned tuna, pasta, olive oil, garlic, lemon and parsley.
- Tip: Try subbing some dill weed or a bit of pickle juice for some extra flavor if you don’t have parsley on hand.
recipe and photo by Natasha at Salt & Lavender
11) White Bean and Tomato Polenta Casserole
This recipes turns a tube of polenta (shelf stable and available in most grocery stores) and pantry staple canned goods into a hearty, healthy vegan dinner.
- Staples you’ll need: tube of polenta, cans of cannellini beans, diced tomatoes, and tomato paste, olive oil, onion (fresh or frozen) garlic, white wine and pantry spices.
- Cheese/Cheeze Please! – For some cheesy goodness try topping with shredded mozzarella or provolone slices, or vegan cheese of choice.
recipe and photo by Alissa at Connoisseurus Veg
12) Instant Pot Lemon Garlic Chicken
Tender and juicy chicken that’s bursting with lemon, garlic and butter goodness. It’s a company worthy meal made right in your Instant Pot.
- Staples you’ll need: chicken thighs (fresh or frozen) butter, garlic, onion/shallot, chicken broth, a splash of heavy cream (or canned coconut milk) and lemon.
- Pair with: Roasted potatoes or serve over rice. For low carb options serve over cauliflower or broccoli rice (fresh or frozen).
13) Stuffed Sweet Potatoes with Black Beans+ Quinoa
Baked sweet potatoes are stuffed with black beans, quinoa and loads of southwest flavor. An all-in-one meatless meal the whole family will love.
- Staples you’ll need: Sweet potatoes, quinoa, canned black beans, onion & bell peppers (fresh or frozen) garlic, lime, cheddar cheese, jalapeno (or hot sauce) and pantry spices.
- Time saver: Prep a big batch of quinoa ahead of time to use throughout the week reserving some for this recipe. Or use “boil-in’the-bag” quinoa (found near the quick cooking rice at grocery stores) or frozen quinoa to keep things easy and quicker. Sweet potatoes can also be made ahead of time and assembled and heated just prior to serving.
recipe and photo by Erin at Well Plated
14) Skillet Sesame Orange Beef
Tender strips of beef are smothered in a flavorful sesame orange sauce with garlic, ginger and a touch of brown sugar. You won’t believe how easy it is to make this popular Asian take-out dish at home. Have dinner on the table in about 20 minutes.
- Staples you’ll need: flank steak (fresh or frozen) an orange, soy sauce, rice vinegar, garlic, ginger, a pinch of brown sugar and sesame oil.
15) Chickpea Curry
This chickpea curry is a quick and easy weeknight meal idea. Plant based and bursting with Indian flavors. Great for meal prep and ready in 20 mins.
Staples you’ll need: Canned chickpeas, canned crushed fire-roasted tomatoes, canned coconut milk, onion, garlic, ginger, olive oil, and spinach (fresh or frozen).
recipe and photo by Sonja & Alex at A Couple Cooks
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