21 Frugal Pantry Staples List on a Limited Budget

Pork and garlic green beans
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Cooking at home? Starting out on a tight budget? I recommend the following basic pantry staples to keep in stock for a pinch!

Yes, Soapy, I’m looking at you. If you are new here – you can read part of Soapy’s briefing…

Soap is one of my best friends although we have very little in common. Soap is the daughter of a very affluent multi-millionaire family. Her childhood was what one would call pure opulence. Today, she is in her 30s with a drinking problem. She has terrible health and cannot hold down a job.

Soapy is on a tight budget and has just started taking steps to cooking at home instead of going out. Although chances of survival are slim, small increments of change are in the works and these newly learned life skills will compound into bigger ones. A slow cooker would be a good investment for someone like Soapy – beginner, easy, and full-proof.

As for me, I’m a meat and potatoes kind of girl.

Our family was poor so eating out always sounded like it would be followed up by a punchline. I grew up with 3 basic types of food on my dinner plate: carb, protein and green stuff.

When I started seriously cooking for myself post-college, I went to the local grocer and hit the meat section first. In order to narrowly plan out your budget and meals, meat should be the centerfold because of the higher cost and nutrition it provides.

Related: How We Keep Our Food Costs So Low – 6 Months Of Receipts Reveals All

Frugal Grocery Staples

Carbohydrates

1. Pasta

Cost effective at less than $1 per pack. All kinds of pasta (regular, whole grain, egg, spinach flavored?!) should be in everyone’s pantry.

2. Rice

I learned in a history lecture that there are 3 billion Chinese people because we discovered this crop called “rice” that was easy to grow and economical to pull through famines better than anything else in the world. So that answers that! 😆

3. Potato / Sweet Potato

The natural shelf life of potato makes them one of the best pantry staples ever. They can be boiled, baked, fried, mashed or microwaved.

4. (Canned) Beans

We keep a lot of canned goods in our cabinets. They last practically forever and go for less than $1 per can on sale. Canned beans are great in a pinch for time with cowboy chili or Tex-Mex nights. Although dry beans are frugal grocery staples as well, I admit it, I can’t be bothered to soak dry beans for 24 hours and then cook them! Canned it is!

Condiment

5. Olive Oil

Although the priciest item on the list, a good quality olive oil makes a difference to both taste and health. Buy olive oil stored in thick, dark-colored glass bottles. A manufacturer knows the quality of their oils, a true quality olive oil should be stored in dark glass. Look at the country of origins at the back of the olive oil bottle, try to steer away from “blends” or olives from areas out of Italy or Spain.

6. Kosher Salt

Bigger flavor molecules! Kosher salt is a healthier alternative to table salt without the additives that regular salt have.

7. Peppercorns + Grinder

Pre-ground pepper starts losing it’s flavor and aroma immediately after being exposed to air. Freshly ground pepper is better in flavor and aroma which is important for a staple ingredient in so many recipes.

8. Soy Sauce

The most magical salty elixir in all of the world.

9. Canned Tomato Paste

Tomato paste is super concentrated and inexpensive. During my SNAP challenge week, the first thing on my list was a small can of tomato paste. It can be made into pasta sauce or substitute anything that calls for tomatoes.

10. Ground Cumin / Tex-Mex Seasoning Mix

Popular in Mexican dishes, cumin pairs with well with chicken and ground meat for a quick and easy meal.

11. Chicken Bouillon Cubes

seasonings-hd-photo

Any soup, stew, casserole recipes that call for a splash of stock can be easily substituted using bouillon cubes which are small and do not need to be refrigerated.

12. Curry Powder

Curry powder is a popular, all-purpose Indian staple. It can be used to make soups, stews or to enhance meat, and vegetables.

13. Cheese Powder

I love Kraft. But Kraft mac n’ cheese is essentially elbow macaroni and cheese powder in a blue box. Our household buys a tub of cheese powder and elbow macaroni separately which shaves a few dollars off to make mac n’ cheese.

14. BBQ Sauce

Although high fructose corn syrup is often the #2 ingredient, I put BBQ on anything and in everything, it’s almost embarrassing. A delicious BBQ sauce can rescue many protein laden dishes that call for tang and flavor.

Protein

15. Canned Tuna

It’s the poor man’s protein! Canned tuna is versatile and can be eaten straight from the can or made into tuna salad instantly.

16. Peanut Butter

Another poor man’s protein. Peanut butter is filling and quick. It is also economical.

17. Eggs

Best bang for your buck is a carton of jumbo eggs. Eggs may expire but it will take up to 30 days in the fridge which makes them great protein staples.

18. Ground Meat

Ground meat of any animal tends to be the cheapest “cut” for that animal. Freshly ground meat is also the easiest to cook and can be frozen for later. Make chili, tacos, rice bowls, hamburger patties, meatballs etc.

frozenveggies

Vegetables

19. Frozen Vegetables (spinach, broccoli florets, corn, medley)

I love the thought of fresh but not everyone can make consistent grocery runs. Frozen corn and broccoli make quick and healthy sides.

20. Whole Garlic

The shelf life of whole garlic bulbs lasts up to 6 months! Unpeeled cloves will last up to 10 days. Garlic is expensive and adds a lot of flavors, a lot of recipes calls for garlic. Garlic powder can be purchased as a lazy substitute.

21. Onion

Onion has a 1-2 month shelf life if left in a cool, dark and dry place. They also pack a lot of flavor to each dish. It is the queen bee in our kitchen, along with garlic cloves.

Honorable Mentions

Mayonnaise, mustard, milk powder, brown sugar, oats (yuck), cereal, applesauce, ginger powder, butter, and jelly/jam. I skipped fruit as they’re not cheap nor pantry friendly. However, fruits are easy to prep and filling so it’s not a bad deal.

For small time cooks, instead of buying individual spices in bulk, Amazon and Costco sell sets of pre-filled spices for around $30 to get you started. We have 2 spice carousels, one was a gift and the other one we bought second hand from a garage sale. And seriously, buy a Rosler cart (don’t waste your money on any other half rate cart) if you are living car-free like us. Rosler makes hauling back groceries less back-breaking.

 


Soapy will be reading this so feel free to leave comments on your own favorite pantry items for a frugal pantry stock! She shops at Costco (Canadian Costco) and has very novice cooking skills.

Quirks: she has a phobia of ovens. She has a phobia of bananas.



21 thoughts on “21 Frugal Pantry Staples List on a Limited Budget”

  • We eat LOTS of pork in various forms in our family. Mr. FAF and my MIL don’t cook beef or chicken often.

    When I was little, my parents used to make pork bone soup with potatoes and carrots a lot. I guess it’s because the ingredients are cheap, and the soup is tasty. Great list!

  • Canned beans are fine, but dry is definitely better and healthier. With canned goods you run the risk of BPA exposure. You don’t have to soak them over night if you have an instant pot (great investment of cooking your own meals btw).

    Dried oats, quinoa, and other whole grains should be staples too. As well as ground flax seeds, chia seeds, hemp seeds, and raw unsalted nuts.

    As a doctor who advocates wholefood plant based meals I wouldn’t do eggs or ground meat. 😉

      • Whole food, plant-based diets are generally not expensive. It can be somewhat expensive if you always buy produce that are organic and out of season. But all things considered, plant based diets are significantly less expensive than meat based diets when you compare food of the same quality. You have to compare apples to apples 😉

        For example… organic, pasteurized, hormone-free meat and dairy is very expensive especially compared to organic vegetable produce.

        For 3 months last year, my wife and I were able to maintain a food budget of less than $300 a month eating a whole food plant based diet. We did this by….
        1) Buying inexpensive staples in bulk (sweet potatoes, potatoes, rice, grains, etc)
        2) Buying organic produce when necessary (the produce you should buy organic are the “dirty dozen” that have a lot of pesticide load). https://www.ewg.org/foodnews/dirty_dozen_list.php#.WmIZhbynGHs
        3) Whenever we can, we bought from local markets, and in-season fruits and vegetables (seasonal is always cheaper)
        4) We cooked more than 80% of our meals at home and rarely ate out. (Cooking plant based meals is fun, creative, and A LOT cleaner)
        5) We planned meals and meal-prepped really well so that no food would be wasted.

        If you’re interested in trying it out, hit me up and contact me 🙂

  • Load up on those veggies! I always have potatoes, onions, bananas, berries, and lettuce on hand. I hate making pantry-based meals with just shelf-stable foods; produce really elevates a dish. If you don’t eat all the produce, there are several ways to preserve it. For example, I freeze old bananas and use them in smoothies.

    We also buy bulk bags of rice at the grocery store maybe twice a year.
    Mrs. Picky Pincher recently posted…How I’m living my retirement already

  • I love reading these lists!! I feel like I always find one or two things that we don’t think about.

    We are currently trying to add some healthier meats, ie fish, which isn’t cheap. But we are at the point of trying to enjoy how hard we’ve worked up to this point. And we love to eat, so that’s where we’re willing to splurge a bit.

    We have tons of rice and oats in our house. My kids are obsessed with granola bars and oatmeal! So we either buy or make them constantly 😁

    Love your list!

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