Plant-Based Pantry Essentials

Looking to try eating more plant-based this year? It’s easy to transition with a few simple plant-based pantry essentials. Check out these plant-based pantry staples below and simple ways to use them!


plant-based protein

When eating a plant-based diet, it is important to ensure you are getting a variety of plant-based proteins. Try out these options below in your favourite dishes!

  • Tofu – Add to your favourite stir-fry or curry recipe! Try Pre- Marinated tofu or tempeh for easier application!
  • Tempeh – Marinate and fry, to add to a salad
  • Plant-Based Veggie Burgers – Great for a quick protein-packed meal! Try chopping them up in a salad or wrap!
  • Veggie Ground – This is a simple substitute to add to tacos or pasta to replace ground beef!
  • Protein Pasta – A simple way to up the protein in a quick dinner, pair with your favourite sauce and vegetables!
  • Beans & Legumes – Add to tacos, salads, and sauces

plant-based dairy alternativesDairy Alternatives:

It’s no surprise dairy is one of the hardest things to substitute when transitioning to a plant based diet!  Below are some recommendations from some plant-based wizards on the Spud team.

  • Non-dairy milk 
  • Non-dairy coffee creamer
  • Plant-based yogurt
  • Plant- based cheese – there are a variety of plant based soft and melting cheeses to substitute your favourite dairy cheeses

Nuts & Seeds:

plant-based pantry essentials

Nuts and seeds provide a variety of healthy satiating fats and are also a great substitute in plant-based creamy sauces. Nut butters are great for snacks and salad dressings!

  • Cashews – the base to many plant-based creamy sauces like cashew ranch!
  • Chia Seeds, Hemp Seeds, Flax – great for adding protein and healthy fats to smoothies and oatmeal!
  • Pumpkin seeds – packed with iron! Great to add crunch to salads
  • Tahini – Perfect for making creamy salad dressings!
  • Nut Butters – Perfect for snacking with apples, desserts and smoothies!

plant-based pantrySpices & Flavour Boosters:

With a stocked pantry, it’s easy to add flavor to your favourite meals! These 5 staples are in many plant based-sauces

  • Nutritional Yeast – a plant-based essential for adding cheesey umami flavor to sauces and dressings
  • Tamari or Soy Sauce 
  • Maple Syrup
  • Coconut MilkGreat for curries
  • Dijon Mustard
  • Extra Virgin Olive Oil

plant-based bowl


Simple healthy whole grains are a great cost-efficient way to bulk up your meals!

plant based pantryAdditional:

  • Wholly Buffalo Cauliflower Bites – You won’t miss chicken wings one bit with these veggie packed buffalo bites!
  • Medjool Dates – Great for a sweet treat! Try with peanut butter or dark chocolate
  • Energy Bites + Granola Bars
  • Dark Chocolate
  • Hummus
  • Popcorn – Makes a great healthy snack! Try it with sea salt and nutritional yeast!
  • Crackers – for snacking with dips

Back To Top