4 min readThe strategy for easy and nutritious home-cooking? A few key ingredients everyone should keep stocked in their pantry.Nutritionists Lauren Manaker and Serena Poon revealed their personal faves, including canned tuna, walnuts, olive oil, nutritional yeast, and microwavable rice.The must-have ingredients are healthy, versatile, and so easy to cook.
A well-stocked pantry is pretty much the key to easy and nutritious home-cooking that tastes good and makes you feel better—and no one knows how to stock their shelves with the right ingredients like a registered dietitian. And while you might expect their grocery list to be filled with niche superfoods and overpriced supplements, the reality is a lot more practical and achievable. Trust me.
We asked certified nutritionists Lauren Manaker, M.S., R.D.N., L.D.N., and Serena Poon, C.N., C.H.C., C.H.N. to spill the tea on the ingredients they always have on hand, and their picks are simple, budget-friendly, and easy for anyone to cook with.
“A thoughtfully stocked pantry makes healthy eating easier, faster, and more nourishing. I always keep versatile, nutrient‑dense ingredients on hand that support energy, gut health, and overall resilience,” Poon tells Delish. “Many of these staples are plant‑forward, shelf‑stable, and incredibly adaptable in everyday cooking. When your pantry is stocked with the right foundations, you can create nourishing meals in minutes.”
Here are the ingredients nutritionists absolutely swear by.
Microwavable Rice
Looking for a staple food you can pair with…almost any healthy meal? Manaker recommends microwavable rice so you can “quickly prepare a nutritious base for meals, especially on busy days when time is limited.” She loves Ben’s Original Whole Grain Brown Rice, which heats up in just 90 seconds, to support a healthy heart and well-balanced diet, and suggests pairing the 100% whole-grain, low-fat, high-taste rice with lean protein and veggies.
Extra Virgin Olive Oil
Poon calls extra virgin olive oil a “cornerstone of many longevity-focused diets” thanks to its impressive resumé. It’s rich in polyphenols and monounsaturated fats, which support a healthy heart and reduce inflammation. “I use it for salad dressings, finishing vegetables, and even drizzling over soups or grains,” she says.
Garlic
Both agree that garlic is a must for every kitchen. “It’s both a culinary staple and a functional food,” Poon says, while adding that the sulfur compounds support immune health and antimicrobial properties.
It doesn’t have to be fresh either. Manaker loves garlic powder, especially since she doesn’t use much salt in her cooking. “I have to make up for the added flavor elsewhere,” she says. “[The seasoning] is an easy thing to sprinkle into a slew of recipes for a boost of flavor with no sodium or sugar. It’s a natural flavor booster that is satisfying and versatile.”
Coconut Aminos
Skip the soy sauce in favor of coconut aminos, which deliver the same umami flavor with less sodium, according to Poon. “I love using them in stir fries, marinades, and sauces,” she adds.
Bone Broth
Looking for an easy way to hit your protein goals? Bone broth! Manaker calls it a “pantry staple” and says it’s an “easy way to add both nutrition and flavor to everyday meals.” Use it for cooking grains like rice or quinoa, whipping up a soup, or just sipping on its own.
“I like quality bone broth like Kettle & Fire Beef Bone Broth, because it’s made with 100% Grass-Fed & Finished Beef Bones and organic vegetables, while keeping out artificial ingredients, hormones, and antibiotics—all of which align with my focus on wholesome, high-quality foods,” she says.
Apple Cider Vinegar
ACV is perfect for making dressings, marinades, or just diluting in water before meals—it works wonders to support digestion and blood sugar balance. Just make sure you’re buying the raw, unfiltered apple cider vinegar, Poon says.
Walnuts
In case you missed the memo: Walnuts are a superfood and an excellent source of ALA omega-3 fatty acids, fiber, plant-based protein, and antioxidants.
“I love incorporating walnuts into my meals because they’re not only nutrient-dense but also incredibly versatile,” Manaker explains. “Whether I’m tossing them into oatmeal, blending them into smoothies, or using them as a crunchy salad topper, walnuts are an easy way to add a boost of healthy fats, fiber, and antioxidants to my day. Plus, they’re my secret weapon for Taco Tuesdays; when finely chopped and seasoned, walnuts make a fantastic plant-based ‘meat.’”
Canned Tuna
Canned tuna is another versatile fave in the Manaker household, thanks to its convenience and nutritional stats—it’s a great source of omega-3 fatty acids and high-quality protein.
“These healthy fats play a crucial role in brain health and can help reduce inflammation in the body,” she says. “Beyond that, tuna provides important nutrients like vitamin D and selenium.”
Try mixing yours with a little Greek yogurt or avocado for a classic tuna salad sandwich on whole-wheat bread (skipping the mayo saves calories!) or toss it on a green salad for extra protein. “It also works wonderfully in pasta dishes, homemade fish cakes, or stuffed into peppers,” Manaker continues. “Because it’s shelf-stable, you don’t have to worry about it spoiling quickly.”
Nutritional Yeast
This is a flavor secret weapon. Nutritional yeast has a completely natural savor, cheesy flavor that doesn’t just make your fave foods taste better—it’s also packed with B-vitamins and plant protein. “It’s one of my favorite pantry ingredients for adding depth and flavor to plant-forward dishes,” Poon says. Genius!
Sea Salt Or Mineral-Rich Salt
Since you’re probably not skipping the salt entirely (and don’t need to unless you have certain health restrictions), a good sea salt or mineral-rich salt is great to have on hand. “A small pinch can elevate simple ingredients like vegetables, avocado toast, or homemade dressings,” Poon adds.
Dining and Cooking