12 Kitchen Pantry Staples for Budget-Friendly Meals (Updated)

Thrive Market’s content is produced by skilled writers, fact-checked by experts, and updated regularly. This article was reviewed and edited on 7/15/25 by:
Sabrina Wildermuth, MS, Certified Food Scientist (CFS) and Director of Nutrition & Regulatory Compliance
Michelle Leonetti, MS, Registered Dietitian Nutritionist (RDN) and Quality Assurance Nutrition & Regulatory Manager.

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TL;DR Summary

Keep your grocery bill low without compromising on flavor or nutrition. These ten pantry staples are affordable, versatile, and long-lasting—perfect for easy, healthy meals at home. Read on for more reasons why these ingredients belong in every budget-conscious kitchen.

Table of Contents

1. Whole-Grain Brown Rice
2. Quinoa
3. Lentils
4. Black Beans
5. Olive Oil
6. Apple Cider Vinegar
7. Sea Salt
8. Turmeric
9. Raw Sugar
10. Seaweeds
11. Canned Tomatoes
12. Rolled Oats

Sugar, flour, salt, and oil are all pantry staples, but old-school versions aren’t always the healthiest. Fortunately, upgrading your pantry with wholesome, healthier versions of the classic baking essentials, cooking oils, and spices is easier than you might think.

Let’s be real—some unrefined sweeteners like coconut sugar or raw honey can get pricey. So here are 10 awesome, and affordable new basics that will reanimate your daily diet.

Whole-Grain Brown Rice

Rice is a hearty staple to keep in any pantry. Whole-grain brown rice contains more fiber and nutrients than white. While white rice is a high-glycemic food, brown rice has a lower glycemic index, meaning it doesn’t increase blood sugar as much or as quickly.

Brown rice has long been a pantry staple for its affordability and long shelf life. It’s also naturally gluten-free and easy to incorporate into soups, stir-fries, grain bowls, and more.

🍚 Why Brown Rice Is Budget-Friendly

• Sold in bulk at low prices
• High yield: 1 cup dry = ~3 cups cooked
• Long shelf life in airtight containers

🥗 Meal Ideas using Brown Rice

• Stir-fried rice with leftover veggies and eggs
• Buddha bowls with beans and tahini dressing
• Rice and lentil stew with spices

🌾 Nutritional Highlights for Brown Rice

• Brown rice contains the bran and the germ
• The bran contains fiber
• The germ contains nutrients

Quinoa

Wanna take your grains a step further than rice? Experiment with quinoa, a whole grain with plenty of protein (about 8 grams per cup, cooked). First timers might find the texture unusual, but give it a try!

This gluten-free grain is quick to cook and a good source of protein, iron, and magnesium. It’s ideal for salads, soups, and casseroles.

🛒 Why Quinoa’s Worth It

• A complete protein source
• Expands significantly when cooked
• Versatile for any meal of the day

🥗 How to Use Quinoa

• Cold quinoa salads with herbs and lemon
• Quinoa breakfast bowls with berries and almond butter
• Toss into veggie soups for added texture

💪 Nutritional Boosts from Eating Quinoa

• All 9 essential amino acids
• Naturally gluten-free
• Contains protein and iron

Lentils

These legumes are hearty, a healthy vegan protein alternative, and they’re super cheap, too. Grab a bag of organic green lentils containing protein, fiber, and iron, and whip up a giant pot of nutritious stew or soup.

Available in green, red, or brown, lentils are fast-cooking, a good source of protein, and perfect in soups, stews, or even as a ground beef substitute.

💰 Budget Cooking Tips for Lentils

• Cheaper per gram of protein than meat
• Cook in under 30 minutes without soaking
• Shelf-stable for up to a year or more

🍲 Lentil Recipe Ideas

• Curried red lentil soup
• Lentil tacos with cumin and chili powder
• Lentil Bolognese pasta

🧠 Health Benefits of Lentils

• Excellent source of folate and fiber
• Plant-based protein powerhouse
• Good source of iron

Black Beans

Containing fiber and protein, black beans can fill a burrito and your belly, too. They’re a great addition to any soup, and pair well with both brown rice and quinoa. They’re low in sodium and contain potassium and iron. Make sure to rinse canned beans thoroughly, as well.

Black beans are a go-to ingredient for budget meals. Use them in tacos, soups, or grain bowls.

🧾 Why Black Beans Save You Money

• Available dry or canned (bulk = more savings)
• Shelf-stable and easy to prep
• Complements many cuisines: Latin, Indian, Mediterranean

🌮 Cooking Inspiration for Black Beans

• Black bean burritos or nachos
• Bean and corn salad with lime dressing
• Vegan chili with tomatoes and spices

🩺 Nutrition Snapshot of Black Beans

• Good source of fiber = better digestion
• Plant-based protein
• Iron helps to form red blood cells

Extra Virgin Olive Oil

Many people rely on extra virgin olive oil as their main cooking oil, and for good reason. Not only will the distinct flavor elevate your cooking, but it also contains mono and polyunsaturated fatty acids. It’s multi-purpose, too—aside from sautéing with it, you can drizzle it on many savory dishes and salads to add sophistication to any meal. (Or, use it as a key ingredient for DIY beauty treatments.)

A pantry MVP! Olive oil adds flavor to every meal, from sautéed veggies to salad dressings.

🫒 Reasons to Buy Extra Virgin Olive Oil

• Use a little, get a lot of flavor
• Long shelf life if stored properly
• Multipurpose: cooking, roasting, dressings

🧑‍🍳 Popular Uses for Extra Virgin Olive Oil

• Roasted veggies with garlic and rosemary
• Salad dressings with vinegar and mustard
• Mediterranean-style pasta dishes

🩺Health Perks of Extra Virgin Olive Oil

• Monounsaturated fats
• Rich in polyphenols
• Extra Virgin = highest quality grade

Apple Cider Vinegar

Some people hail apple cider vinegar as a kind of magical potion that solves everything from regulating blood sugar, to food preservation, to digestive issues, and even acne. It really is a versatile ingredient to keep around the house—drink it as a shooter to give your digestive system a jolt, or incorporate it as an ingredient in a tangy salad dressing. (Oh, and you can wash your hair with it, too.)

A splash of apple cider vinegar can liven up salads, sauces, and marinades—and may even help aid digestion.

💡 ACV Budget Hacks

• One bottle lasts months
• Adds flavor with zero calories
• Natural preservative = reduces food waste

🥗 Easy Uses for Apple Cider Vinegar

• Add to homemade salad dressings
• Mix with honey for a tangy glaze
• Use in coleslaw, pickles, or chili

🍎 Apple Cider Vinegar Nutrition & Health

• May aid digestion
• Often contains “the mother” with beneficial enzymes
• Fermented food

Sea Salt

Replace ordinary table salt with the more flavorful sea salt. It has an amazing mineral content, since it’s minimally processed. This kind of salt is made through the evaporation of saltwater from the ocean or lakes. Table salt, on the other hand, is usually mined from the earth and processed heavily to remove mineral content. Sea salt’s concentrated flavor also means you can use it more conservatively and lower your sodium intake.

Don’t underestimate the power of salt. Just a pinch can enhance flavor and make budget meals more enjoyable.

🧂 Why Sea Salt is a Staple

• Enhances even the simplest dishes
• Lasts indefinitely if stored dry
• Small usage = long-term value

🍽 Flavorful Uses for Sea Salt

• On roasted root vegetables
• In homemade popcorn or chips
• In bread or cookie dough

⚖️ Sea Salt Health Facts

• Less processed than table salt
• Contains trace minerals like magnesium
• Use mindfully to avoid excess sodium

Turmeric

Open up culinary possibilities by experimenting with herbs and spices. Consider turmeric, a golden spice whose uses are immense. This orange-hued powder is a staple in curry dishes. Its potent flavor goes a long way in jazzing up dinner, too.

This golden spice adds bold flavor and color to savory dishes.

🫚 Low-Cost, High Value

• Strong flavor means minimal usage
• Shelf-stable and available in bulk
• Can be used in food or wellness drinks

🍛 Best Ways to Use Turmeric

• Golden milk with almond milk and cinnamon
• Turmeric rice or lentil dal
• Indian recipes of all kinds
• Add to scrambled eggs or roasted cauliflower
• Turmeric is great in soups and stews
• Works well in marinades
• Turmeric Taco Tuesday is another great idea

Raw Sugar

Ditch refined white sugar and instead, sweeten with raw sugar. Still, use it sparingly—it is sugar, after all. Willing to splurge for unrefined alternatives? Try luxurious raw honey or maple syrup.

Raw sugar offers a less processed alternative to white sugar with a deeper flavor and subtle molasses notes. It’s ideal for baking, sweetening beverages, and adding complexity to savory sauces and glazes.

💰 Budget-Friendly Tips

• Less processed than refined white sugar but often comparable in price
• Sold in bulk with a long shelf life—buy once, store for months
• Can substitute 1:1 in most recipes that call for sugar

🍪 Raw Sugar Cooking Ideas

• Use in baked goods like cookies, banana bread, and muffins for a richer taste
• Add a pinch to spice rubs for meats and vegetables (balances out heat or acid)
• Stir into coffee or tea as a natural sweetener
• Sprinkle on oatmeal or fruit for extra crunch

⚪ Notes on Using Raw Sugar

• Retains trace minerals from the molasses that are stripped out in refined sugar
• Granules are coarser, so may affect texture in delicate pastries
• Brown in color and slightly sticky—store in a sealed container to prevent clumping

Seaweed: (Toasted Nori, Seaweed Gomasio, Kelp Noodles)

To get really adventurous, stock up on sea vegetables like dried and toasted nori, seaweed gomasio, or kelp noodles. They will add a savory umami flavor—that mysterious fifth taste you might have heard about—to your meals. They’re super tasty on their own even—crispy seaweed snacks are satisfying enough to make adults and kids alike shun traditional chips. Sea vegetables are highly nutritious, too—rich in iodine, which promotes thyroid and hormone health.

From crispy nori sheets to nutrient-rich kelp noodles, seaweed is a mineral-dense, versatile ingredient that brings umami depth to everyday meals.

💡 Why It’s Budget-Smart

• Shelf-stable and sold in multi-packs (especially nori and gomasio)
• Kelp noodles are lightweight and last for months unopened
• A little goes a long way in terms of flavor and nutrients

🍱 Toasted Nori: Cooking Ideas

• Use as a wrap for DIY sushi or rice rolls
• Crumble over grain bowls or popcorn for a savory, crunchy topping
• Cut into strips and add to miso soup or ramen

🧂 Seaweed Gomasio: Cooking Ideas

• Sprinkle on avocado toast, rice, or salads for a salty, umami crunch
• Use in place of salt on roasted veggies or eggs
• Add to tofu or edamame dishes for a boost of flavor

🍜 Kelp Noodles: Cooking Ideas

• Toss with peanut sauce or sesame oil for an instant Asian-inspired salad
• Mix into stir-fries or pad thai for a low-carb noodle swap
• Use in cold noodle bowls with tamari, lime, and shredded veggies

🧬 Nutritional Notes

• Naturally rich in iodine, vitamin B12, and trace minerals
• Low-calorie, vegan, and gluten-free
• Iodine supports thyroid health
• High in umami = boosts flavor without extra salt or fat

Canned Tomatoes

A must-have for sauces, soups, and stews. Plus, they’re an easy way to sneak in extra veggies.

🥫 Why They’re Budget-Friendly

• Cheaper than fresh in off-season
• Year-round availability
• No spoilage = less waste

🍝 Recipe Ideas

• Marinara or pizza sauce
• Tomato basil soup
• Chickpea shakshuka or curry

🍅 Nutrition Notes

• Excellent source of lycopene (antioxidant)
• High in vitamin C and potassium
• Cooking enhances nutrient absorption

Rolled Oats

Great for more than just oatmeal, rolled oats can be used in cookies, breads, and even smoothies.

🥣 Economic Advantages to Eating Rolled Oats

• Huge yield per package
• Multi-use: breakfast, snacks, baking
• Long shelf life (up to 12–24 months)

🍪 Kitchen Creativity Using Rolled Oats

• Overnight oats with chia and fruit
• Banana oat pancakes
• Use in meatloaf as a binder

🧬 Health Benefits of Rolled Oats

• Beta-glucan helps lower cholesterol
• Supports digestive health
• Provides long-lasting energy

These basic ingredients will change the face of your pantry, amp up your meals, and be a gateway to better health—and you’ll barely notice an increase on your grocery receipts.