20 Vegetarian Pantry Meals

vegetarian pantry meals

Whether made with entirely pantry items or with some frozen veggies in the mix, these recipes are perfect when you haven’t been able to grab groceries in a while and you want dinner on the table in 30 minutes or less. If you’re looking for some simple, tried-and-true staple meals to get you through busy weeks, these 20 vegetarian pantry meals are the way to go.

Many of these recipes freeze well too if you like to meal prep in bulk and save leftovers. For even more ideas that are vegetarian and freezer-friendly check out our recently published Plant-Based Freezer Meals roundup!

Vegetarian Pantry Soups

Soups are one of the easiest vegetarian pantry meals to throw together and can often be made in a single pot. All you need is some beans or lentils, dry grains, spices, broth, and canned or frozen veggies to build a flavorful and balanced pantry soup. If you have an onion in your pantry, even better! 

While they all rely on similar ingredients, these six hearty vegetarian soup recipes each have unique flavors and textures to offer, with plenty of plant-based protein to support post-workout recovery. Pair with toast or cornbread for extra carbs to support your active lifestyle, and using shredded cheese or nutritional yeast as a topping can add additional protein and flavor to the meal.

southwest vegtarian pantry soup

Vegan Southwest Soup

This bold and zesty southwest soup is a hearty one-pot vegan meal that feeds a crowd!
Get the recipe
plant based soup

Vegan 3 Bean Chili

Grab some canned beans and make this hearty 3-bean chili from fellow RD Elysia at Haute & Healthy Living.
Get the recipe

Spicy Harissa Bean Soup

With a kick of spice from harissa paste, this bean soup recipe from fellow RD Rachael at Rachael Hartley Nutrition is a great way to use up extra dried beans from the pantry.
Get the recipe
harissa bean soup

Rice & Bean Soup

This easy soup recipe from fellow RD Rebecca at Nourish Nutrition pairs rice & beans with a handful of other pantry ingredients for a satisfying and quick weeknight meal.
Get the recipe

Quick & Easy Vegan White Bean Chili

Made with white beans and nutritional yeast, this recipe offers another delicious take on chili that’s great as a post-workout meal.
Get the recipe
best white bean chili

Three Bean Lentil Chili

With a satisfying texture from the combination of lentils and beans, this smoky chili from fellow RD Bethany at Sizzling Nutrition is a high-protein, high-fiber meal that comes together in 30 minutes.
Get the recipe
chili pantry meal

Vegetarian Pantry Curries

As long as you have canned coconut milk and the right spices on hand, it’s easy to throw together a vegetarian curry. The addition of lentils or beans adds protein, and you can meet carb needs (plus further increase protein content) by pairing with a grain like rice, naan, or pita.

vegetarian pantry meals

Green Lentil Coconut Curry

This vegan curry recipe from fellow RD Rebecca at Nourish Nutrition is a satisfying 30-minute meal. You can easily sub canned or frozen veggies if you don’t have fresh!
Get the recipe
vegan lentil curry

Instant Pot Lentil Curry

Made in a pressure cooker, this recipe from fellow RD Lexi at To Taste is a quick-cooking and flavorful weeknight dinner.
Get the recipe
pantry staples instant pot curry

Black Bean Curry

This curried black bean dish from fellow RD Summer pairs well with basmati rice and delivers on protein, carbs, fat, and flavor.
Get the recipe
black bean curry

Vegetarian Tacos & Taco Bowls

Tacos and taco bowls are a quick meal that can be made with staple ingredients and are great for leftovers too. While there are some shelf-stable tofu brands out there, note that for the sofritas recipe below we recommend using the extra firm tofu sold in the refrigerator section. This means it isn’t technically a pantry meal, but note that tofu lasts a long time in the fridge (it typically has a “best by” date at least a couple of months out). The lentil taco meat, on the other hand, is a true panty meal that only requires 3 ingredients, plus some taco shells (and added veggies if you have them on hand).

lentil taco meat

Easy Lentil Taco Meat

This lentil taco meat can come together in under 10 minutes for delicious and nutrient dense tacos, even on your busiest days!
Get the recipe
vegan lentil tacos

Homemade Chipotle Sofritas Bowl

Made with shelf stable and freezer ingredients, this homemade Chipotle sofritas bowl recipe satisfies your craving when you haven't shopped in awhile!
Get the recipe
make your own sofritas bowl

Vegetarian Burgers

Burgers are another vegetarian pantry meal that comes together fast if you have canned legumes on hand. Both of these recipes also call for canned green chiles for a bit of spice and chickpea flour to help bind them together. Grab some burger buns from the freezer, grill up some sweet potatoes to use as “buns, or serve your burgers on toast!

pantry vegetarian burgers

Chickpea Black Bean Burgers

These Chickpea Black Bean Burgers are an easy, high-protein alternative to beef burgers to throw on the grill. Vegans and omnivores alike will love these!
Get the recipe
chickpea black bean burgers

Lentil Taco Burgers

This taco-inspired burger recipe is gluten free, vegan, and easy to throw together with pantry staples!
Get the recipe
lentil taco burger

Vegetarian Breakfast

While many breakfast protein sources require refrigeration, protein powders, shelf-stable milks, and nuts & seeds are protein-rich pantry ingredients that work well in breakfast recipes. Note that a shelf-stable soy milk will provide significantly more protein than other plant-based alternative milks, and when selecting a protein powder be sure to pick one that’s third-party tested (NSF, Consumer Choice, USP, Informed Choice etc.) since supplements are not regulated by the FDA. Pair your protein source with oatmeal, dried fruit, or other carbohydrate-rich ingredients to support energy levels.

gluten free pantry pumpkin pancakes

Pumpkin Buckwheat Pancakes

These delicious and fluffy pumpkin buckwheat pancakes are the epitome of fall with the easy spiced apple topping. Plus, they make a great pre-workout meal!
Get the recipe
pumpkin buckwheat pancakes

Overnight Protein Oats

This template for building your own protein oatmeal from fellow RD Melissa at Fad Free Nutrition relies on pantry staples for a nourishing breakfast. Pair it with any kind of fruit you have - fresh, dried, or frozen - plus your favorite nuts, seeds, or nut butter and enjoy!
Get the recipe
chocolate protein oats

Other Vegetarian Pantry Meals

From pasta to stir fry to sloppy joes, there are plenty of other pantry meal options. Get five more balanced pantry recipes below, and check out our Plant-Based Freezer Meals Roundup, Protein-Rich Plant-Based Recipe Roundup, and Plant-Based Pasta Roundup for even more plant-based meal ideas!

pantryplant based pasta meal

High Protein Pesto Pasta

Made with just 5 ingredients, this high protein pesto pasta can be made vegan or vegetarian and is well balanced to help you reach your fitness goals.
Get the recipe

Vegan Sloppy Joes

Made with lentils, these vegan sloppy joes from fellow RD Nicole at Lettuce Veg Out are a flavorful, nutrient-rich, and budget-friendly pantry meal.
Get the recipe
vegan pantry sloppy joes

High Protein Vegan Stir Fry

This easy high protein vegan stir fry comes together with pantry and freezer ingredients in 15 minutes! Perfect for when you haven't shopped in a while.
Get the recipe
high protein vegan stir fry

Vegan Lentil Walnut Loaf

This vegan lentil walnut loaf offers a satisfying balance of nutrients with southwestern flavors and comes together with just pantry ingredients!
Get the recipe
lentil walnut loaf

Vegetarian Stuffed Poblano Peppers

These stuffed poblanos from fellow RD Rachael at Rachael Hartley Nutrition have a hint of spice and can be made with canned poblanos if you don’t have fresh.
Get the recipe
stuffed poblanos plant-based

Share Your Thoughts

Your email address will not be published. Required fields are marked *