20 Healthy Non-perishable Foods You Should Stock up on for Emergencies
Whether it’s a snowstorm, power outage, or just a hectic week where grocery runs aren’t happening, having a stash of healthy, shelf-stable foods can be a serious lifesaver. The key? Choosing items that actually nourish you—not just fill you up with sugar and sodium. Here are 20 healthy non-perishable foods that offer long shelf life, solid nutrition, and tons of versatility for emergency meals.
1. Canned Beans (Black, Chickpeas, Kidney, etc.)
Canned beans, such as black beans, chickpeas, and kidney beans, are not only convenient but also packed with nutrients. These legumes are rich in fiber, iron, and protein, making them a hearty addition to any meal.
Rinsing canned beans can reduce their sodium content, allowing you to maintain a healthier diet. Whether tossed into a salad, mixed into a soup, or combined with rice, they provide a versatile and nutritious base.
Beans are not only filling but also provide sustained energy, making them an ideal choice for emergencies when fresh food isn’t available.
2. Brown Rice or Quinoa
Brown rice and quinoa are whole grains with impressive shelf lives, making them perfect for emergency storage. Both grains are excellent sources of fiber and essential nutrients, providing a satisfying base for various dishes.
Quinoa is particularly notable for its complete protein profile, containing all nine essential amino acids. These grains can be boiled or steamed, serving as a nourishing component to meals from stir-fries to salads.
Their versatility extends to breakfast, lunch, or dinner, offering a wholesome option that complements numerous flavors and cuisines.
3. Rolled or Steel-Cut Oats
Rolled and steel-cut oats are breakfast staples that extend beyond the morning meal. Rich in fiber, they support digestion and provide lasting energy throughout the day.
Oats can be prepared as a warm, comforting porridge or incorporated into baked goods for a nutritious treat. Their versatility makes them an ideal ingredient for both sweet and savory dishes.
Whether sprinkled with fruit, nuts, or spices, oats offer endless possibilities, ensuring that your meals remain varied and satisfying during emergencies.
4. Canned Wild Salmon or Sardines
Canned wild salmon and sardines are rich in omega-3 fatty acids, protein, and calcium, particularly when the bones are included. These fish are not only nutritious but also shelf-stable, requiring no refrigeration.
Adding them to salads, sandwiches, or pasta provides a quick and healthy meal option. Their distinctive flavors can enhance any dish, offering both nourishment and culinary excitement.
Enjoy these canned fish for their health benefits and convenience, as they are perfect for emergencies when fresh seafood is unavailable.
5. Dried Lentils
Dried lentils are a powerhouse of nutrition, offering protein and iron without the lengthy cooking time of other legumes. Available in colors like green, red, and black, they add visual and nutritional variety to dishes.
Lentils cook quickly, making them an efficient choice for soups, stews, and salads. Their earthy flavor complements a variety of spices and ingredients, enhancing the taste and nutritional profile of your meals.
Stocking up on dried lentils ensures a versatile and valuable food source for emergencies, providing essential nutrients when needed most.
6. Nut Butters (Natural Peanut, Almond, or Cashew)
Nut butters, such as natural peanut, almond, or cashew, offer a convenient source of healthy fats and plant-based protein. These spreads are dense with nutrients, adding flavor and texture to your meals.
When choosing nut butters, opt for those with minimal added sugars and oils. They can be spread on whole-grain crackers, mixed into smoothies, or used as a dip for fruits and vegetables.
Their long shelf life and versatility make nut butters a staple in any emergency food supply, providing both nutrition and enjoyment.
7. Shelf-Stable Plant-Based Milk (Almond, Soy, Oat)
Shelf-stable plant-based milks like almond, soy, and oat offer a nutritious alternative to dairy, with a long shelf life that suits emergency situations. These milks are often fortified with vitamins and minerals such as calcium and Vitamin D.
They can be used in cereal, coffee, or cooking, providing versatility in your diet. The creamy texture and mild flavor make them an excellent choice for various culinary applications.
Having a supply ensures you won’t miss out on essential nutrients during emergencies, keeping your meals delicious and balanced.
8. Low-Sodium Vegetable Broth (Boxed or Powdered)
Low-sodium vegetable broth, whether boxed or powdered, enhances the flavor of dishes without adding excess salt. It’s an essential part of a heart-healthy diet, bringing depth to soups, stews, and grains.
This broth is versatile and can be used as a base for countless recipes, adding an aromatic touch to your cooking. For those mindful of sodium intake, choosing low-sodium options ensures you maintain a healthy balance.
Having vegetable broth on hand is invaluable during emergencies, providing both flavor and nutrition to your meals.
9. Whole Grain Crackers or Rice Cakes
Whole grain crackers and rice cakes are excellent snacks that offer a light and crunchy texture. These shelf-stable items are perfect for pairing with spreads, cheeses, or canned goods.
Rich in fiber, they provide a satisfying crunch that can enhance any meal or snack time. Whether enjoyed plain or topped with your favorite ingredients, they offer a nutritious alternative to traditional snacks.
These items are indispensable during emergencies, offering quick and easy options that keep you nourished and satisfied.
10. Canned Tomatoes (Diced, Crushed, or Paste)
Canned tomatoes, whether diced, crushed, or in paste form, serve as a versatile base for myriad dishes. They are nutrient-rich, brimming with vitamins C and K, and packed with lycopene, an antioxidant.
These tomatoes can enhance pasta sauces, soups, stews, and rice dishes, bringing a burst of flavor and color. Their long shelf life makes them a pantry essential, especially during emergencies.
Having canned tomatoes on hand means you can create hearty meals even when fresh produce is scarce, offering both nourishment and culinary flexibility.
11. Dried Fruit (Unsweetened Raisins, Apricots, or Mango)
Dried fruits such as raisins, apricots, and mango slices are nature’s candy, offering natural sweetness without added sugars. They are rich in fiber, iron, and antioxidants, providing a healthy snack option.
These fruits are perfect for adding to cereals, trail mixes, or baked goods, offering a nutritious boost of energy. Their chewy texture and sweet taste make them a delightful treat any time of day.
Dried fruits are ideal for emergencies, ensuring you have a ready supply of vitamins and minerals to keep you energized and healthy.
12. Shelf-Stable Protein Shakes or Powders
Shelf-stable protein shakes and powders provide convenient nutrition when refrigeration isn’t an option. These products are perfect for meal replacements or post-workout recovery, offering a blend of protein, vitamins, and minerals.
Whether in ready-to-drink form or as a mixable powder, they offer flexibility in how you meet your dietary needs. Flavors are varied, ensuring you find something to suit your taste.
Having these protein sources on hand is beneficial during emergencies, providing a quick and nutritious option to keep you fueled and satisfied.
13. Vacuum-Sealed Tofu or Tempeh
Vacuum-sealed tofu and tempeh are plant-based proteins that can be shelf-stable before opening. These foods are rich in protein, iron, and probiotics, making them valuable additions to an emergency food supply.
Tofu’s subtle flavor and tempeh’s nutty profile allow them to adapt to various recipes, from stir-fries to sandwiches. They absorb flavors well, enhancing any dish they accompany.
Keeping these proteins in your pantry ensures you have nutritious and versatile options when fresh meat is unavailable, supporting a balanced and healthy diet.
14. Chia Seeds or Flaxseeds
Chia seeds and flaxseeds are tiny powerhouses of nutrition, loaded with fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurts, or baked goods, providing a nutritional boost.
These seeds can also be used as egg substitutes in recipes, offering a plant-based alternative for various dishes. Their ability to thicken liquids makes them ideal for puddings and sauces.
Stocking up on these seeds ensures you have access to essential nutrients, enhancing your meals with health benefits and culinary creativity during emergencies.
15. Canned Pumpkin Puree
Canned pumpkin puree is not just for pie—it’s a versatile ingredient rich in vitamin A and fiber. It can be used in smoothies, soups, muffins, or stirred into oatmeal, adding a nutritious twist.
The natural sweetness and creamy texture of pumpkin puree make it an excellent addition to both sweet and savory dishes. It can substitute for fats in baking, reducing calories while maintaining moisture.
With its long shelf life, canned pumpkin puree is a practical and healthy choice for emergencies, ensuring you have nourishing options at your fingertips.
16. Shelf-Stable Hummus or Bean Dips
Shelf-stable hummus and bean dips offer a convenient source of protein and fiber, made from chickpeas and other legumes. These dips are flavorful and can be paired with vegetables, crackers, or sandwiches.
Choosing varieties with minimal additives ensures you maintain a healthy diet, even in emergencies. Their creamy texture and rich taste make them a delightful addition to any meal.
Having these dips in your pantry provides an easy and nutritious snack or meal component, adding variety to your emergency food supply.
17. Instant Whole-Grain Cereals (Like Farina or Cream of Wheat)
Instant whole-grain cereals like Farina and Cream of Wheat offer warm and comforting meals with minimal preparation. These cereals are rich in fiber and essential nutrients, providing a hearty start to your day.
Quick to prepare, they can be customized with fruits, nuts, or spices, adding variety and flavor to your meals. Their versatility makes them a valuable addition to your emergency food supply.
Having these cereals on hand ensures you have a nutritious option available, keeping you energized and satisfied during challenging times.
18. Coconut Milk (Canned)
Canned coconut milk adds healthy fats and a creamy texture to soups, curries, and smoothies. This ingredient is a staple in many cuisines, offering richness and depth to dishes.
Its long shelf life makes it perfect for emergencies, providing a non-dairy option that enhances both sweet and savory meals. The tropical flavor of coconut milk can elevate simple recipes to new heights.
Stocking coconut milk ensures you have a versatile ingredient at your disposal, ready to transform your culinary creations with ease.
19. Seaweed Snacks or Nori Sheets
Seaweed snacks and nori sheets are not just flavorful but also packed with minerals, vitamins, and antioxidants. They are an excellent source of iodine, supporting thyroid health.
Their light and crunchy texture make them a satisfying snack, while nori sheets are perfect for rolling sushi or garnishing salads. Their unique taste satisfies salty cravings in a healthy way.
Having seaweed snacks in your pantry adds variety and nutrition to your emergency supplies, providing a touch of the ocean’s bounty to your meals.
20. Trail Mix (DIY or Low-Sugar Store-Bought)
Trail mix combines nuts, seeds, and dried fruits, creating an energy-dense snack that’s perfect for on-the-go or emergency situations. It’s rich in healthy fats, protein, and vitamins, offering a quick nutritional boost.
Making your own mix allows you to tailor the ingredients to suit your taste, while low-sugar store-bought options provide convenience. Enjoyed straight from the bag or as a topping, it’s a versatile snack.
With its long shelf life and nutrient-rich profile, trail mix is an essential part of any emergency food stash, keeping you fueled and ready.