Canned soups are great for busy days and are extremely convenient because they only require heating. How to Use: Different canned soups include: tomato soup, vegetable soup, split pea soup, lentil soup, chicken noodle soup, and more.

Make sure to pick reduced sodium options for better health benefits. Broth-based soups generally tend to be lower in calories versus cream-based soups. Choose soups with a chicken, vegetable, or tomato-based broth. Benefits: Fresh fruit can be expensive and more time consuming when peeling and cutting is involved.

Canned fruit is a wonderful quick and easy option. Like canned vegetables, canned fruit is lower in fat and contains no cholesterol. They are full of vitamins and minerals and just as beneficial as fresh fruit.

Pro-tip: The most important thing to note when purchasing canned fruit is the liquid used in the can. Refrain from buying canned fruit in syrup this has added sugar.

How to Use: Canned fruit can be used in salads, pies, smoothies, oatmeal, enjoyed on its own, and much more. Photo Credit: Sarah Koszyk, MA, RDN Crockpot Vegan Chickpea, Sweet Potato, and Cauliflower Tikka Masala The perfect comfort meal especially for colder weather.

This Crockpot Vegan Chickpea, Sweet Potato, and Cauliflower Tikka Masala is packed with flavor and great for plant-based diets.

This is a delicious way to use your canned tomatoes and beans. The ginger, cumin, and turmeric provide a lot of immune support to keep us healthy and strong. Whether it be a busy day or a chilly night, this meal is hearty, savory, and warming. Roasted Tofu with Harissa Sauce is an incredibly healthy vegan dish full of 7 grams of fiber and 10 grams of protein per serving.

Harissa is a North African chili sauce easy to make and bursting with flavor. Add the sauce to chicken, beef, fish, pork, vegetables, or grains such as rice, couscous, or quinoa, for lots of good eats.

This recipe is the perfect side dish to any meal. It is savory and different from the standard sauerkraut because it uses tomato sauce. Croatian Sauerkraut is rich in probiotics which aids in healthy gut and provides strong immune support. The perfect hearty meal with delicious Italian flavors.

This Italian Sausage Rigatoni offers a variety of vegetables and includes both protein and carbs. And you can make it in just 30 minutes for a complete meal.

This Easy Paella Recipe is done in less than 45 minutes and will leave you feeling like you went to a Spanish restaurant. The recipe is infused with so much flavor and can be customized with many different items.

We all have those days where we really don't feel like cooking, but don't want to go out and buy food. This simple Green Bean Medley With Tuna Salad is the perfect way to use what you already have in your pantry and prepare in just 5 minutes.

This Healthy Tuna Noodle Casserole uses a lot of items you might already have in your pantry, making it convenient and cost-friendly. Now is the perfect time to give canned vegetables a try. Depending on age and gender, the USDA recommends that adults consume 2 to 4 cups of vegetables per day as part of a healthy diet.

Canned vegetables help you reach those recommendations by allowing you to always have vegetables within arm's reach. Plus, you'll be able to worry less about what veggies to serve with dinner when you've got a pantry full of canned vegetables. Corn, peas, carrots, and green beans regularly top lists of popular canned vegetables.

Toss some corn into zesty cowboy caviar , brighten a kale salad with carrots, or use peas as a last-minute addition to fried rice.

Green beans add a nutritious touch to soups and don't even consider substituting them for fresh in green bean casserole. Admittingly, canning can affect the flavor and texture of certain vegetables. If that's the case, try leveling up those canned veggies by roasting them in a hot oven with olive oil and salt.

If you've ever anguished over the discovery of spoiled spuds in your kitchen drawer, give canned potatoes a try. They can easily be substituted for fresh ones, whether a recipe calls for baking, broiling, or frying. Plus, canned potatoes come already peeled and cooked for you , saving you the hassle of having to prep them.

The best part? You can buy them sliced or whole, giving you more cooking options and saving you even more time. You and your wallet will love how easy canned potatoes are to use instead of fresh ones. You can eat them straight from the can, although we recommend applying seasonings and heat first.

During the holidays, canned sweet potatoes are a lifesaver and make the best candied side dish. Drain and empty the sweet potatoes into a small baking dish.

Dab with a generous amount of butter, sprinkle with brown sugar, salt, and vanilla, then bake at degrees Fahrenheit until bubbly and heated through. Use canned potatoes to make the fastest, easiest potato salad ever.

Or, pan-fry them in olive oil and garlic when you're at a loss for a tasty side dish. Give them a try. We're confident they'll soon become a staple in your pantry. One of the most versatile shelf-stable foods, canned tomatoes are a pantry essential. They're easy to cook with, preserved at their prime, and just as nutritious as fresh.

Their concentrated flavor, bright color, and juiciness make them great for pasta dishes, soups, and warming stews.

You can use them in everything from marinara sauce and eggplant Parmesan to jambalaya and chili. Don't get us wrong, fresh tomatoes rock our world, but the sweetest, most succulent ones are only available during summer. And while you wouldn't put canned tomatoes on a salad, they're perfect for quick sauces, curries, and chilis.

Thanks to canned tomatoes, you can enjoy the bright flavor of tomatoes all year long. Many different brands of canned tomatoes are available and come in all sorts of forms.

Whether diced, crushed, or whole, canned tomatoes can be used in everything from simple sauces to heartier dishes like chicken cacciatore. Plus, according to Healthline , tomatoes are a terrific source of the antioxidant lycopene, which is associated with a lower risk of illnesses like heart disease and certain cancers.

Picked at peak ripeness, canned fruit lets you enjoy seasonal fruit, like peaches and pears, throughout the year. Look for fruit packed in juice with no artificial color, and serve canned fruit as is, over yogurt, blended into a smoothie, or over pancakes.

Canned fruit can also be used in baked goods. If you're a baker, you know the secret to any good carrot cake is canned, crushed pineapple. Prefer drinking over baking? Swap your sweetener for canned fruit in your next cocktail. Muddle some canned peaches into your next Old Fashioned for a tantalizing, fruity beverage that will leave you warm and cozy.

One of our favorite canned fruits is pumpkin. It's a phenomenal product to always have on hand in your pantry, and if you've ever tried making pumpkin purée from scratch, you likely agree. It has virtually no fat, sodium, or added sugar, and despite popular belief, you can use canned pumpkin for more than just pie.

Pumpkin adds sweet wholesomeness to banana bread and turns pancakes into moist, flavorful breakfast yumminess. Tuna from a can is high in protein, low in fat, and a great source of healthy omega-3 essential fatty acids.

The American Heart Association and the Dietary Guidelines for Americans recommend that adults eat two 3. But for many people who don't live near the ocean, fresh fish isn't readily available. Canned tuna allows them to include fish in their diets easily — and cheaply. Tuna fish is one of the most popular canned food items out there.

Undoubtedly, a can of tuna is sitting in almost everyone's kitchen pantry. And while it's great for making quick lunch sandwiches, there are many other creative ways to use this healthful protein.

Pop open a tin of tuna and mix it into a hot, baked, cheesy casserole that feeds crowds. Or, dress up pasta with tuna chunks, olives, and feta cheese for a Mediterranean-inspired meal. Our favorite way to use canned tuna? Blended with herbs, seasonings, and eggs, then rolled in breadcrumbs, these tender tuna cakes will turn "Fish Friday" into your family's favorite day of the week.

When cooler weather rolls around, you'll be glad you stocked up on canned soups. They're quick to prepare and can be easily customized to your tastes by adding other ingredients, like noodles, vegetables, or beans.

Canned soups get a bad rap for being high in sodium and made with thickeners high in fat and calories, like egg yolks, cream, and cornstarch. Close Privacy Overview This website uses cookies to improve your experience while you navigate through the website.

Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website.

These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies.

But opting out of some of these cookies may affect your browsing experience. Necessary Necessary. Necessary cookies are absolutely essential for the website to function properly. These cookies ensure basic functionalities and security features of the website, anonymously.

Cookie Duration Description cookielawinfo-checkbox-analytics 11 months This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Analytics". cookielawinfo-checkbox-functional 11 months The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional".

cookielawinfo-checkbox-necessary 11 months This cookie is set by GDPR Cookie Consent plugin. The cookies is used to store the user consent for the cookies in the category "Necessary". cookielawinfo-checkbox-others 11 months This cookie is set by GDPR Cookie Consent plugin.

The cookie is used to store the user consent for the cookies in the category "Other. cookielawinfo-checkbox-performance 11 months This cookie is set by GDPR Cookie Consent plugin. The cookie is used to store the user consent for the cookies in the category "Performance".

It does not store any personal data. Functional Functional. Functional cookies help to perform certain functionalities like sharing the content of the website on social media platforms, collect feedbacks, and other third-party features. Performance Performance. Performance cookies are used to understand and analyze the key performance indexes of the website which helps in delivering a better user experience for the visitors.

Analytics Analytics. Analytical cookies are used to understand how visitors interact with the website. These cookies help provide information on metrics the number of visitors, bounce rate, traffic source, etc. Advertisement Advertisement. Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns.

These cookies track visitors across websites and collect information to provide customized ads. Others Others. Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet.

Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)

) Wallet-friendly canned goods - Canned Chili Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)

Surprisingly, canned tomatoes boast higher amounts of lycopene than fresh tomatoes Diced tomatoes go well in countless dishes, such as soups, pasta, casseroles, pizzas, flatbreads, and lasagna. Although more research is needed, MCTs may provide greater heart health benefits than butter, such as increasing HDL good cholesterol 11 , 12 , Capsaicin is responsible for the burning sensation you feel when you eat hot peppers.

It also functions as an antioxidant, fighting unstable molecules called free radicals to help manage heart disease 14 , 15 , Corn sometimes gets a bad rap since starchy vegetables like corn, potatoes, and winter squash have more carbs than non-starchy veggies like broccoli, mushrooms, and peppers.

However, baby corn is considered a non-starchy vegetable If you have diabetes, limiting your intake of carb-rich foods is essential for blood sugar control Baby corn is fat-free and very low in calories and carbs.

For instance, there are only 3 grams of carbs in 3. Baby corn is a perfect fit for stir-fries, soups, salad toppings , and snacks.

This naturally sweet, tangy fruit is bursting with nutrients. Folate is essential for pregnancy since a deficiency in this nutrient may cause fetal development issues. Today, many foods are fortified with folate to prevent this Eating foods like mandarin oranges that provide vitamin A may help prevent conditions like night blindness Canned mandarin oranges may also help prevent a vitamin C deficiency, which is linked to a poorly functioning immune system Enjoy canned mandarin oranges right out of the can, in baked goods, or as a topping for yogurt, cottage cheese , or salads.

Just 3. Your body needs iron to circulate oxygen via your red blood cells and vitamin E to act as an antioxidant and help fight inflammation 26 , Canned olives are also very high in sodium. While sodium is an essential nutrient, too much may lead to high blood pressure Olives are great on pizzas and sandwiches, as well as in salads, hummus, and tapenade.

Many people enjoy them on charcuterie boards. Fiber may help prevent constipation by keeping food moving through your gut, as well as promote weight loss by helping you feel full. Meanwhile, vitamin A is necessary for optimal eye health Besides its obvious uses in desserts like pumpkin pie and pumpkin bread, canned pumpkin makes a scrumptious ingredient in soups, smoothies, mousse, pudding, and pasta dishes.

Jackfruit is a popular vegan and vegetarian substitute for pulled pork. Jackfruit is a low calorie food that may promote weight loss , as it has just 16 calories in 2 ounces 56 grams.

Jackfruit makes a great filling for tacos or enchiladas, as well as a healthy ingredient in stir-fries and fried rice. You may also want to consider learning how to can your own food at home. This is a great way to make items such as homemade jam, jellies, and pickles!

Before you get started, be sure to read some general home food preservation tips from UC Davis Food Safety to learn more. Cans Get You Cooking is a national campaign intended to raise awareness about the benefits of canned goods and encourage people to stock their pantry with canned goods to make healthy, nutritious, homemade meals.

For new recipes that include canned foods, check out the Cans Get You Cooking recipe collection. Home News Get the Most with Canned Food. February 18, Plus there are many easy ways to make them taste delicious.

From canned fish to coconut milk, these are some of the best healthy canned foods I love to keep on hand and regularly use. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content.

Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating Budget Cooking Guide Thrifty. By EatingWell.

She is a registered dietitian with a master's in food, nutrition and sustainability. Jessica Ball, M. EatingWell's Editorial Guidelines. Reviewed by Dietitian Victoria Seaver, M.

Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont.

Victoria has been a part of the EatingWell. com team since Top 10 Pantry Foods of a Dietitian. Was this page helpful? Thanks for your feedback! Tell us why! Related Articles.

Video

) Wallet-friendly canned goods - Canned Chili Beans (canned or dried) Lentils Nutritional Yeast (a little goes a long way)

I always have chickpeas and black beans for all of my hummus or vegetarian taco needs. I also regularly use white beans, and highly recommend our Tuscan White Bean Soup.

When buying beans, be sure to keep an eye on the sodium content and choose "no salt added" versions when you can. Rinsing the beans before using also helps get rid of the excess sodium hanging out in the liquid. While I do love a fresh ripe tomato, that's only the reality for a few months of the year here in Vermont.

For the other 10 months, I rely pretty heavily on diced tomatoes. They are useful for a variety of dishes beyond pasta sauce, from Chickpea Curry to Slow-Cooker Mediterranean Stew.

Want to make the world's easiest dinner ever? Put a can of diced tomatoes and spices into a pan, crack a few eggs on top and call it a simple Shakshuka. Similar to beans, try to choose "no salt added' or low-sodium versions when you can. If you are looking for a super affordable, creamy flavor additive that is vegan- and vegetarian-friendly, coconut milk is for you.

I always keep a few cans on hand for everything from Coconut Blueberry Smoothies to Fish with Coconut-Shallot Sauce , both of which make me feel like I'm on a beach somewhere. It's also a great addition to dishes like curry. As a bonus, it's super affordable and dairy-free, and it lasts much longer than refrigerated coconut milk.

If you think canned pumpkin is just for the fall, think again. It is packed with vitamin A and fiber and adds a great earthy flavor to several dishes. Sure, I am all for seasonal recipes like a Traditional Pumpkin Pie, but canned pumpkin can do so much more.

Left with half a can after you make a recipe? There are several delicious and creative ways to use up canned pumpkin, like adding it to oatmeal or making pumpkin hummus.

Though green chiles are more of a condiment than a main, they are worth always having on hand in my book. They boost the flavor and add spice to everything from scrambled eggs to tacos and more.

Plus, they up the excitement of a dish for only 4 calories for a two tablespoon serving. Similar to green chiles, artichokes are a healthy way to add flavor to your meal and boost your vegetable intake.

Choosing the "canned in water" versions cut down on the added sodium compared to those that are pre-marinated, and allow for the flavor to be more versatile.

Though it has taken some heat in the anti-carb era, corn has a lot going for it. Corn has only calories per ear and close to three grams of fiber, which is a winning combination if you are trying to lose weight. It is also loaded with B vitamins, iron and potassium that can help with vision and heart health.

Like many other canned veggies, watch the added sodium. Canned corn is versatile and can help you add veggies to everything from salads to stews. Plus, it is super affordable and pretty much lasts forever on the shelf. I love beets but don't always have the time or energy to roast them fresh.

Beets can help lower blood pressure, boost athletic performance and fight inflammation, but they aren't always the easiest to prepare. Buying canned beets allows me to enjoy their flavor and nutrition in a fraction of the time and for a fraction of the price.

Try adding them to a salad or enjoying Brown Sugar-Glazed Beets as a side to see for yourself why I always have these on hand. As much as I love to cook things from scratch, that's not always the reality. Canned foods can be super nutritious, easy to prepare and affordable compared to their fresh or frozen counterparts.

Plus there are many easy ways to make them taste delicious. From canned fish to coconut milk, these are some of the best healthy canned foods I love to keep on hand and regularly use. Use limited data to select advertising.

Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. You can't go wrong adding them to a soup especially when fresh green beans aren't so fresh and they're a classic star in green bean casserole. Green beans are a good source of silicon, a mineral that's critical for strong bones.

Pictured Recipe: Pineapple Pork Fried Rice. Peas in a can aren't our first choice, but that doesn't mean they're off-limits. During the off-season, canned peas are great to have on hand for packing veg into mac and cheese or carbonara! or throwing into a stir-fry when you can't get fresh.

Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources.

Develop and improve services. Use limited data to select content. List of Partners vendors. Healthy Eating Best Healthy Foods. By As EatingWell's former Senior Food Editor, Devon handled all things weeknight dinner and fast meal solutions.

Devon O'Brien. EatingWell's Editorial Guidelines. Reviewed by Dietitian Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. Reviewed by Dietitian Elizabeth Ward, M. In This Article View All. In This Article.

Green Beans. Is Corn Good for You? Healthy Canned Tomato Recipes. Was this page helpful? Thanks for your feedback! Tell us why!