Learn how to create impressive meals with everyday canned goods. You won’t believe the creative ways chefs are using these 8 pantry must-haves!

Reviewed by registered dietitian Emily Lachtrupp, MS, RD

In the hustle and bustle of modern life, easy weeknight dinners can often seem like a challenge, which is why pantry items like canned foods are essential for preparing meals quickly. Even the most accomplished and decorated chefs rely heavily on cans to make their lives easier. “Many people think that being a chef means cooking fine dishes, even at home, but it’s the opposite,” explains Cleo Valerio, head chef at Mildred’s Temple Kitchen in Toronto. We’re “just trying to be creative with what’s in the cupboard or the fridge,” she says.

But which canned foods really stand out? I reached out to chefs to find out their go-to picks for creating delicious, effortless meals — and some answers might surprise you. From hearty soups to quick pasta sauces, canned ingredients can transform an everyday weekday meal into a refined dining experience with minimal effort.

Related: We asked 3 chefs for their favorite vegetable: they all said the same thing

The Best Canned Foods to Have on Hand

1. Beans and legumes

If beans were a superhero, their superpower would be their versatility. From hearty soups and spreads to zesty salads, these fiber-rich gems can do it all. Erica Franklin, former party chef at Fire on the East Side and Grapefruit Moon in Toronto, never leave the store without a few cans of chickpeas. With chickpeas, canned coconut milk and curry paste, “I can make a simple curry and serve it with basmati rice,” she says.

Casey Corn, classically trained chef, food anthropologist and host of Magnolia Network’s Lost and Found Recipe agrees that beans and chickpeas are a necessary staple, “especially now that I’m a mom,” she says. Corn doesn’t always have time to soak dried beans in advance, so she relies on their canned counterparts because “they’re a great addition to meals.”

Related: 21 High-Protein Dinners That Start With a Can of Beans

2. Canned fish and seafood

Another very versatile ingredient is canned fish, often high in protein and healthy fats. Corn jokes that she loved canned fish long “before it was cool.” She loves tossing canned mussels into angel hair pasta with a little pasta water and a pinch of bread crumbs, calling it “one of my favorite easy meals.”

Valerio will prepare a simple dinner of Aglio and Olio made with canned salmon. For a quick lunch, it’s canned salmon with lettuce and Italian dressing.

3. Fried dace with salted black beans

A lesser-known canned fish in Western supermarkets is fried dace with salted black beans. Dace is a type of small, sweet freshwater fish fried and preserved in a black bean sauce, and because of its preservation method, it deserves its own category. It’s rich and flavorful and can add tons of flavor and protein to simple dishes.

Tiffany Ran, the founding chef of Ba Ba Lio Pop Up Taiwanese in Seattle, calls it “the Chinese version of sardines.” Black beans are fermented, giving them a salty, slightly sweet taste that complements the fish. Ran eats fried dace with canned black beans. congeecold in a salad and sautéed in stir-fries and use the oil and black bean pieces from the bottom of the can for seasoning noodles and up avocado toast.

4. Tomatoes

Tomatoes are the basis of countless culinary masterpieces around the world. I have poetic raincoat about them before too! Franklin keeps it simple: “I always have canned San Marzano tomatoes to make a quick pasta sauce. » A little olive oil, a little minced garlic and a little crushed by hand San Marzanos are all you need to liven up a simple bowl of noodles. Season with salt and pepper and, if necessary, a pinch of sugar to balance the acidity.

5. Coconut milk

Coconut milk is one of those ingredients that can turn an ordinary dinner into something special. Corn says coconut milk is one of its “most used” canned ingredients. She likes to buy the small 6 ounce cans and use them in smoothies.

Ran uses coconut milk when she’s craving something sweet. “Coconut milk and some leftover rice make the best rice pudding,” she says, adding that when heated, “the smell fills the entire kitchen and the texture of the rice pudding becomes really creamy.” From Thai-inspired soups to an anti-inflammatory poached salmon and a neat look pot of riceCoconut milk provides creaminess and a rich, satisfying flavor that can transform any dish into something special.

6. Spam

Yes, you read that right! This canned meat may be the butt of many jokes, but chefs know it’s no laughing matter when it comes to quick and tasty meals. Valerio shares that low-sodium Spam is always on his grocery list: “It’s extremely convenient to have in your pantry. » She uses spam as a protein for fried rice and as a filling for sandwiches. And she adds: “It can also be combined with instant noodles, very popular in Korea. »

7. Pumpkin

Pumpkin is often considered a seasonal food, but according to chefs and dietitians, squash should be eaten year-round. Rich in vitamins and nutrients, pumpkin packs anti-inflammatory properties, is blood sugar friendly and can help manage high blood pressure. But it’s also incredibly delicious in both sweet and salty applications. Franklin says it’s “perfect” for adding a creamy texture and consistency to dishes like pasta. Plus, as a busy working mom, she loves adding it to “protein balls or muffins” for added nutrition.

8. Canned chili peppers

Chilies are an integral part of meals around the world and offer powerful health benefits linked to longevity. They can be cooked with ground beef or turkey for quick cooking. taco filling or mixed with cornbread. Franklin especially likes canned jalapeños for their milder flavor. She uses them in traditional ways, like chopping them and sprinkling them on a platter of nachos, as well as as a flavor enhancer in scrambled eggs with cheese and in simple bean and rice bowls.

The essentials

Ultimately, canned foods are like the best supporting actors in your cooking drama. They may not always be headlining, but they are essential to a successful performance. So the next time you’re faced with a weeknight dinner dilemma, remember that your pantry is full of potential. With these suitable for pantry With essentials at your fingertips, you’re always just a can opener away from a delicious meal. Now, if you’ll excuse me, I have a date with a can of chickpeas and coconut milk. Dinner is calling!

Related: How to Stock Your Pantry