Healthy Recipe Ideas Using Non-Perishable and Frozen Foods

As our day-to-day routines continue to change in light of COVID-19, it is important to continue to stick to regular routines and healthy living, including being mindful of the food that we are consuming. It is no secret that eating healthy has an abundance of health benefits including combating diseases, improving mood, increasing overall energy levels and improving life longevity. 

With social distancing measures in place, people are making less trips to the grocery store, which mean perishable foods will only last so long in your refrigerator before you have to turn to your pantry. Although fresh un-processed foods are the best to consume, there are many ways in which non-perishable foods can be used to create healthy meals if access to fresh food is limited.

We have compiled a list of nutrient packed meals that you can create using non-perishable and frozen foods.


Blueberry Oatmeal

This easy breakfast is versatile and can be made with whatever ingredients you have available. Just mix ½ cup of plain oats (steel cut oats, old fashion oats or instant oats), boiling water, frozen fruit (we choose blueberries) and cinnamon powder (optional). To change things up you can even substitute boiling water for coconut milk or another non-dairy alternative. Check out all the different ways you can prepare
oats here.

Fruit Smoothies

The opportunities are endless as long as you have a few smoothie staples including frozen fruit/vegetables, non-dairy milk alternative and sweetener such as maple syrup or honey. Additional
add-ins can include protein powder, seeds (hemp, chia or flax), nut butter and ice cubes. Check out this  dairy-free strawberry smoothie recipe.

Lunch & Dinner

Burrito Bowls

Burrito bowls can be made simple, just throw together rice, beans, diced tomatoes, corn, onions and seasoning.  If available, frozen vegetables and meat can be added.

Spiced Coconut Lentil Soup

Ingredients needed include red onion, red chilis, ginger, garlic (can be powdered), red lentils, canned coconut milk, water, vegetable bouillon, spices, and coconut oil. Click here for the full recipe.


Roasted Chickpeas

This snack can be easily made with just three ingredients, including canned chickpeas, extra virgin olive oil and seasoning of your choice. Click here for the full recipe.

Chocolate Chip Energy Balls

These easy no-bake energy balls use only ingredients that can be found in your pantry. They can be as simple as oats, seeds (hemp, chia or flax), nut butter, sweetener (honey or maple syrup), vanilla extract and chocolate chips. Click here for the full recipe, plus additional energy ball recipes.

Disclaimer: This list was not created by a nutritionist and is not intended to be used as a meal plan.

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