When you’re transitioning to a plant-based lifestyle, having the right staples on hand makes all the difference. There are so many versatile and flavorful ingredients you can use to build delicious, nourishing meals. Here are some of my go-to pantry and fridge essentials that help make plant-based eating simple and satisfying.

Oils

  • Extra Virgin Olive Oil – This is the highest quality olive oil – unrefined, free of chemicals, and never treated with heat. Look for oils in dark bottles to protect them from light which can degrade the quality. I use this for everything from cooking to making homemade salad dressings.
  • Sesame Oil – This is my go-to when I’m making anything Asian-inspired – think stir-fries, noodle dishes, or dipping sauces. A little goes a long way, but it adds a ton of flavor.
  • Coconut Oil – Like olive oil, I stick to unrefined or virgin coconut oil, made from fresh coconut meat. It has a mild taste and smell, making it perfect for granola, some desserts, or even popcorn.
  • Avocado Oil – A super versatile, neutral oil with a high smoke point. I use this for sauteing and roasting when I don’t want the oil to change the flavor of the dish.

Nuts, Seeds, Butters, Milk, and Cheeses

  • Nuts: Almonds, Walnuts, Cashews, Pecans – These are always stocked in my pantry. I snack on them, toss them into granola, or sprinkle them over salads. Walnuts make a great ground meat substitute, and cashews are perfect for creamy sauces like queso and alfredo.
  • Peanut Butter – At my big age I still love a good PB&J! I also spread it on crackers and stir it into oatmeal. I also keep the powdered peanut butter on hand for smoothies and protein shakes.
  • Plant-Based Butter – You’ll find the spreadable version and butter sticks in my fridge. They work well in everyday cooking and baking.
  • Plant-Based Milk – There are so many choices now – almond, soy, oat, coconut, and more. I usually go for soy milk because it has the highest protein content.
  • Vegan Cheeses – You’ll be amazed at the variety and quality of vegan cheeses available now. Whether you’re looking for cheddar, mozzarella, or even cream cheese, there’s a plant-based version out there for you. While not a cheese, nutritional yeast is a must to give dishes like tofu scramble a cheesy flavor.

Egg Replacements

  • Liquid Egg Replacements – Brands like JustEgg are perfect for making plant-based scrambled eggs or breakfast sandwiches.
  • Applesauce – This is a great egg substitute in baked goods like muffins, brownies, and cakes. Use 1/4 cup of applesauce to replace one egg.
  • Flaxseed – Great for savory recipes like meatloaf, meatballs, or burgers. Mix 1 tablespoon of ground flaxseed and 2 1/2 tablespoons of water and let it sit for about 5 minutes until it gels.

Beans

  • Lentils – A great protein-packed option. I use them for hearty dishes like lentil loafs or lentil stew.
  • Other Types of Beans: Chickpeas, Black Beans, Kidney Beans, Cannellini Beans – Beans are so versatile – use them in soups, stews, tacos, salads, or make your own plant-based burger patties.

Pastas and Grains

  • Quinoa – Protein-rich and super filling, I use it as a side dish or even for breakfast with apples and cinnamon instead of oats.
  • Rice – To quote A Tribe Called Quest, I like ’em brown, yellow, Puerto Rican, or Hatian. Brown, yellow, white, jasmine – you’ll find them all in my pantry.
  • Pasta – Keep a few varieties on hand for quick weeknight meals. Many standard pastas are already vegan, but you can also find protein-packed versions made from lentils or chickpeas.

Other Must-Haves

  • Tofu – Firm or extra firm is a staple for me. I use it for tofu scrambles, stir-fries, and even to make dishes like General Tso’s tofu. Silken tofu is great for desserts like pudding and to blend into soups for extra creaminess and protein.
  • Broth/Stock – Great for soups, cooking grains, or adding flavor to sauces. Look for low-sodium, veggie-based options.
  • Coconut Aminos/Liquid Aminos/Soy Sauce – These are essential for adding umami to stir-fries, marinades, and sauces. Coconut aminos are a great soy-free alternative.