Nutrition pros say these seven shelf-stable options, which include vegan proteins, high-protein snacks, and other long-lasting protein sources, deserve a spot in your kitchen. They can live in your pantry for months, ready for whenever you need them to make a nutritious and satisfying meal.
1. Canned Fish
If canned fish only calls to mind tuna, there’s more than one fish in the grocery store aisles. A small can of tuna, roughly 3 ounces (oz) of fish, provides 16 grams (g) of protein, and salmon and sardines both have 21 g. Canned mackerel has even more, with 20 g.
“Most Americans are falling short,” says Joan Salge Blake, RDN, a doctor of education and a nutrition professor at Boston University. “But with canned fish, we have an excellent way to eat fish without cooking.” Canned fish is also cheaper than fresh fish and can save time and money on lunch.
“You can buy a salad and add your own protein,” Blake says. “That’s usually a lot cheaper than getting a salad with the protein already on it.”
2. Dried Lentils
To use them, empty the package into a strainer and remove any debris. Rinse, then put in a large pot with three cups of water or stock per cup of lentils. Bring to a boil, cover, and simmer. Whole lentils like brown, green, or black will cook in 15 to 20 minutes, while split red lentils are ready in less than 10 minutes.
“I freeze cooked [legumes] in ziplock bags,” says Hope Barkoukis, PhD, RDN, the chair of the nutrition department at Case Western Reserve University School of Medicine in Cleveland. “Anytime I want to make soup, chili, or stew, I throw in a bag.”
3. Canned Beans
When you don’t have enough time to soak dry beans, reach for a can of them instead — which are fully precooked. There are dozens of varieties on grocery store shelves, and they average 8 g per half-cup serving.
“In recipes that call for ground beef, if it calls for 2 lb, just use one and add a can of beans,” Blake says. “You’ll still have that meaty flavor, but it will cost less.”
4. Nutritional Yeast
Nutritional yeast, also called “nooch,” is a savory, nutty deactivated yeast that’s used as a vegan seasoning or dairy-free cheese substitute. The amount of protein it contains will vary by brand, it contains roughly 5 g in just 2 tablespoons (tbsp) — the equivalent of an egg.
If you’re unfamiliar with how to use it, nooch comes in different forms. Use flakes if you’re looking for a cheesy popcorn topping; powder dissolves quickly in vegan cheese sauces; and granules give a concentrated punch to soups and stews.
“Nutritional yeast can replicate Parmesan,” Barkoukis says. “I like to sprinkle it on vegetables before roasting, to sneak in some nutrition. Typically, it’s gluten-free and dairy-free.”
5. Nut and Seed Butters
“They’re a good source of mono- and polyunsaturated fats,” Blake says. “When you replace saturated fat with more foods with these types of fats, that can help lower your bad LDL cholesterol.”
Check labels when buying nut butters. Ideally, the ingredients list will have nothing but nuts, and not added sugars and oils. When paired with fruit, it’s an ideal healthy snack.
“Take an apple or a pear, slice it, and add some nut butter,” Blake says. She says this combo has an energizing and satisfying effect, since it contains protein, fat, and fiber.
Because nut butters are calorie-dense, it’s important to keep an eye on portion sizes. A serving size is typically 2 tbsp.
6. Canned Chicken
Rotisserie chicken is great to have in the fridge, but don’t sleep on keeping canned chicken in your cupboard. It’s a protein powerhouse: You’ll get 21.5 g in a 3 oz serving. It’s also a lean source of animal protein, with one serving containing only 2 g of saturated fat.
Look for cans that specify breast meat only, either low-sodium or no salt added, says Blake.
“Use it for chicken salad, mixed with mayo, or put it in casseroles,” she says. “It’s all cooked, so you can take canned chicken, add taco seasoning for a kick, and put it in a burrito or taco.”
7. Protein Powders
If you’d like to keep some on-hand for smoothies, know that the U.S. Food and Drug Administration classifies protein powder as a supplement, so it’s regulated differently from food.
“Because of that, make sure you’re buying a reputable brand that’s accurate about its protein content, with nothing else in it,” Blake says.
To be safe, look for third-party certification from an organization like NSF. You may also want to discuss if protein powder is the right fit for your individual health, and about any potential drug interactions or safety concerns.
The Takeaway
- Protein is the primary building block of the body, shelf-stable options are a smart backup when fresh foods aren’t available or they’ve spoiled in your fridge.
- Many pantry-friendly protein sources usually cost less than fresh meat, and they can last for months, helping stretch grocery budgets.
- Shelf-stable proteins, which include legumes, nut butters, and canned fish and chicken, also help support heart health, build and maintain muscle, control blood sugar control, and improve overall diet quality.
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