14 Superfoods You Should Always Keep Stocked in Your Pantry

Your pantry is more than just a storage space for baking ingredients and kitchen staples like pasta, canned soup, and cereal. It can also be a treasure trove of nutritious superfoods. While you can store many of these healthy items in your fridge and freezer, why waste valuable space when your pantry can do the job just as well?

Though not an official nutritional classification, the term 'superfoods' refers to foods that are exceptionally rich in nutrients and offer a wide range of health benefits. These include fruits like berries and avocados, and vegetables such as kale and spinach. The best part? These pantry-friendly superfoods don't need refrigeration, and many can remain fresh for months (or even years), making them a convenient and long-lasting addition to your kitchen.

Curious about which superfoods are perfect for your pantry? Read on to discover a list of pantry-friendly superfoods, along with some creative ideas for cooking with them.

Chia Seeds

Chia seeds (and hemp seeds, which are quite similar) have a long shelf life in your pantry, making them a great choice for stocking up. Packed with antioxidants and minerals, chia seeds are also rich in fiber and omega-3 fatty acids. You can easily add them to your morning oatmeal or smoothie, or get creative by making your own chia pudding.

Green Tea

This vibrant tea has been a beloved tradition in Asia for centuries, and for good reason. Green tea is known for its impressive anti-inflammatory and immune-boosting benefits, and research suggests it may help protect the brain from age-related decline. Keep green tea bags handy in your pantry for a quick cup anytime, or try using matcha—a variety of green tea—to whip up a nutritious berry matcha smoothie.

Pistachios

These nutritious green nuts can stay fresh for up to six months at room temperature, best stored in a cool, dark place like your pantry. (For even longer shelf life, you can stash them in the freezer.) Pistachios are a complete source of plant-based protein, packed with fiber, potassium, and heart-healthy unsaturated fats. Thanks to their impressive nutrient profile, pistachios help combat inflammation, and research published in the journal Nutrition, Metabolism, and Cardiovascular Diseases suggests they may reduce the risk of heart disease. Try making Pistachio Pudding to enjoy this wholesome nut in a new way.

Almond Butter

Since many nuts are considered superfoods, nut butters are often seen as highly nutritious too, as long as they don't contain excessive amounts of palm oil or added sugar. Almond butter is one of the healthiest nut butters available, offering a rich source of protein, vitamin E, and magnesium. The best part? A jar of almond butter can last for at least five months in your pantry and is often safe to consume even after its expiration date. Incorporate more almond butter into your meals with this vibrant Pomegranate-Almond Toast recipe.

Farro

Farro, an ancient grain, is among the healthiest pantry staples. It has a shelf life of about six months. Unlike white rice, farro is rich in fiber, protein, vitamins, minerals, and antioxidants. Research shows that it can promote heart and digestive health due to its high fiber content. If you haven't tried farro yet, sample this savory White Bean and Farro Salad recipe.

Quinoa

Quinoa, another ancient grain, keeps well in your pantry for about a year. Like farro, quinoa is a fantastic source of fiber and protein. In addition, it contains all nine essential amino acids and is naturally gluten-free. Quinoa can be used in various dishes, but it truly excels when used as the base for side dishes or hearty grain bowls, such as in this Roasted Root Veggie Quinoa Bowl recipe.

Lentils

Lentils, along with other legumes like beans and split peas, are quintessential pantry staples that can last for about three years. These powerhouses are packed with fiber and satisfying protein, and are also a fantastic source of B vitamins, which are essential for proper cellular function. While lentils are commonly used in soups (such as this Winter Lentil Soup), they also work wonderfully in curries or as a hearty dip.

Garlic

The bulb you grab whenever you're preparing to sauté veggies or whip up tomato sauce is considered a superfood, thanks to its numerous health benefits. Besides lowering the risk of heart disease and strengthening your immune system, garlic is also loaded with antioxidants. Incorporate more of this flavorful allium into your meals with this timeless Roasted Garlic Hummus recipe.

Extra-Virgin Olive Oil

Although selecting the right olive oil can be overwhelming, it certainly earns a place in your pantry for good reason. Beyond its remarkable versatility in cooking—from roasted vegetables to desserts—extra-virgin olive oil is an excellent source of monounsaturated fats, which help reduce inflammation. It's also packed with polyphenols, along with vitamins E and K. When stored properly in a cool, dark place like your pantry, olive oil will stay fresh for months.

Turmeric

This vibrant spice made a splash a few years ago (who remembers the turmeric lattes and turmeric tea craze?) and remains just as beneficial today. It's a rich source of antioxidants and helps reduce inflammation. Turmeric may also play a role in easing arthritis symptoms, preventing Alzheimer's and cancer, and alleviating digestive issues like heartburn. Whether stored in your pantry or spice rack, it stays fresh for years. Try it in a delicious Mango-Turmeric Smoothie or add a spoonful to your next curry.

Sweet Potatoes

Indeed, these colorful root vegetables can be made into a delicious pie, but they offer so much more. Sweet potatoes are an excellent source of vitamin A and are full of heart-healthy potassium and fiber. Their carbohydrate content is also noteworthy, as they are rich in complex carbs that take longer to digest and are healthier than refined options. While frozen sweet potato chunks are available, whole sweet potatoes will stay fresh in your pantry for about a month. Give these Zucchini and Black Bean Stuffed Sweet Potatoes a try for a dish packed with wholesome ingredients.

Seaweed

Seaweed may not be for everyone, but if you enjoy it, consider stocking up on nori, a type of dry, edible seaweed commonly used in sushi. It stays fresh for up to three years and is rich in vitamin K, folate, iodine, and fiber. If the idea of making sushi at home feels too complicated, you can easily prepare a comforting bowl of homemade miso soup instead.

Almonds

Given that almond butter made the list, it's no surprise that almonds deserve a spot too. These nutrient-packed nuts boast numerous health benefits, including enhancing gut microbiome health, reducing inflammation, and supporting metabolism, blood sugar balance, and brain function. Almonds are incredibly versatile—enjoy them as a snack throughout the day, or try this Baked Oatmeal With Cranberries and Almonds for a wholesome breakfast.

Peanut Butter

Chances are, you already have a jar of peanut butter in your pantry, and here’s why you should keep it stocked. Like other nut butters, peanut butter is a great source of protein. It also offers heart-healthy monounsaturated fats and is packed with vital vitamins and minerals, such as the powerful antioxidant vitamin E and magnesium. When buying peanut butter, choose a variety with minimal or no added sugar and avoid those made with partially hydrogenated oils. Whether you crave a nostalgic peanut butter and jelly sandwich or prefer something savory, like Cold Peanut Noodles, peanut butter is a versatile pantry staple.