Last Updated on 6 days ago
Vegan Pantry Staples: 10 Must-Haves + 5 Easy Recipes to Use Them
Building a vegan pantry doesn’t mean stocking 100 specialty items. With the right staples, you can whip up balanced, high-protein, satisfying meals anytime—without stress or extra grocery runs.
Below are 10 essential vegan pantry staples every plant-based kitchen should have, plus 5 easy recipes to put them to work.
10 Vegan Pantry Staples
1. Non-Dairy Milk
Options: oat milk, soy milk, coconut milk
(If you don’t have a tree nut allergy: almond milk or cashew milk work too)
Perfect for smoothies, baking, coffee, sauces, and soups.
Best for:
✔ Smoothies
✔ Overnight oats
✔ Creamy pasta sauces
✔ Pancakes & baked goods
2. Nutritional Yeast
A must-have for vegans! Nutritional yeast contains B12 and adds a cheesy, nutty flavor to everything.
Use it on:
✔ Popcorn
✔ Pasta
✔ Vegan mac & cheese
✔ Roasted veggies
✔ Tofu scrambles
3. Nori or Seaweed Sheets
Great for adding seafood-style flavor to vegan dishes.
Perfect for:
✔ Vegan sushi
✔ “Fish” made from banana blossoms
✔ Hearts of palm fish tacos
✔ Crumbled into soups or rice bowls
4. Starch of Choice (for energy + complete meals)
Choose at least one:
✔ Rice
✔ Quinoa
✔ Potatoes
✔ Pasta or noodles
Healthy carbs = energy + better meal balance. Pairing starches with legumes helps form complete proteins.
5. Flaxseed
A baker’s best friend!
Flax egg:
1 tbsp ground flax + 2.5 tbsp water = 1 egg
Alternative egg sub:
4 tbsp vegan mayo = 1 egg
6. Chia Seeds
Tiny but mighty.
Use in:
✔ Chia pudding
✔ Smoothies
✔ Oatmeal
✔ Energy bites
Great source of fiber, omega-3s, and protein.
7. Hemp Hearts
Vegan pantry staples focus on helping you hit your daily goals, including fiber, iron, protein, and vitamins. Hemp hearts make it super easy to get a boost of protein and make it very filling: 9g protein per serving
Sprinkle on:
✔ Salads/dressings
✔ Smoothies
✔ Oatmeal
✔ Granola
✔ Sandwiches
8. TVP (Textured Vegetable Protein)
TVP is a meat alternative that is made from soy flour. Yes, it’s processed—but it is still a great plant protein option. Gardein and Abbot’s are great options for TVP “beef” like crumbles. The best chicken strip option, by far, for taste and ease of cooking is Butler’s Soy Curls.
Perfect for:
✔ Tacos
✔ Chili
✔ Pasta sauce
✔ Stuffed peppers
High protein, budget-friendly, and shelf-stable.
9. Tofu (All the Varieties!)
Tofu, or bean curd (as you’ll see it listed on many restaurant menus), is made by coagulating bean milk and pressing the curds into blocks. There are SO many types of tofu now:
✔ Silken tofu
✔ Extra firm
✔ Super firm
✔ Soy-free tofu (chickpea, fava bean, lentil)
✔ Pre-seasoned tofu
✔ Baked tofu
✔ Smoked tofu
If you don’t think you like tofu, it’s more likely you haven’t tried the right recipe or method. It SOAKS up seasonings and marinades, and the texture can be altered by freezing/thawing, boiling, or cooking in a certain way. It even makes for a great scrambled egg replacement!
10. Frozen or Shelf-Stable Veggies (Yes, They Count!)
Fresh produce is a given—but these deserve pantry status:
✔ Frozen spinach
✔ Frozen broccoli
✔ Canned tomatoes
✔ Canned beans (chickpeas, black beans, white beans)
✔ Jarred roasted red peppers
They’re affordable, last longer, and are still nutrient-dense.
5 Easy Recipes Using These Staples
1. Creamy Garlicky Chickpeas
Uses:
Nutritional yeast, non-dairy milk, chickpeas
Heat the chickpeas + non-dairy milk + garlic + seasonings.
Allow the sauce to thicken and the chickpeas to get tender.
Serve with your favorite plant-based meat alternative or with rice.
2. TVP Taco Filling
Uses:
TVP, peppers and onions, spices
Rehydrate TVP with veggie broth.
Add taco seasoning and saute with onions + peppers.
Use in tacos, bowls, or lettuce wraps.
3. Crispy Tofu Rice Bowl
Uses:
Tofu, rice, frozen veggies
Season the tofu with coconut aminos + syrup + rice vinegar (optional) salt & pepper.
Air fry tofu or saute in a skillet.
Serve over rice and top with sesame seeds + sriracha.
4. Chia Protein Pudding
Uses:
Chia seeds, non-dairy milk
Mix 3 tbsp chia + 1 cup milk and let it get thick for 15 minutes, mix again.
Refrigerate for a few hours or overnight.
Top with fruit + hemp hearts.
5. Vegan “Fish” Wrap
Uses:
Nori sheets or Norifukake seasoning, canned hearts of palm, starch
Slightly flatten the hearts of palm.
Season with Old Bay and garlic, wrap in nori, or sprinkle with nori seasoning.
Dip in vegan fish fry batter, then fry or air-fry.
Serve in tortillas or bowls; top with Nora Cook’s Vegan Tartar sauce for a yummy finish.
If you don’t like fish wraps, it is a delicious “fish” and grits combo for breakfast!