As a student, managing your kitchen can feel like a challenge with a tight budget and a busy schedule. However, by keeping a few key cupboard staples on hand, you can quickly whip up affordable and nutritious meals.
We've collated a list of 10 essential cupboard staples every student should have to help you out!
1. Rice and Pasta
Rice and pasta are inexpensive, filling, and versatile. They can form the base for numerous dishes, from pasta with tomato sauce to stir-fries. Opt for wholegrain varieties for added nutrition.
2. Tinned Tomatoes
Tinned tomatoes are ideal for making sauces, soups, and stews. They're budget-friendly, have a long shelf life, and can be used in so many different meals. Keep both chopped and whole varieties for variety.
3. Canned Beans and Lentils
Canned beans and lentils are not only convenient but also packed with protein and fiber, making them a great addition to any diet. Stocking up on a variety, such as chickpeas, baked beans, kidney beans, black beans, and lentils, gives you flexibility in your cooking and are perfect for quickly throwing together curries, soups, and salads.
Baked beans also make an excellent topping for toast, providing a quick, nutritious, and delicious breakfast option. For extra flavour, you can top your baked beans with a sprinkle of cheese, sauce of your choice, or a handful of fresh herbs like parsley or chives. To make it more filling, try adding a poached or fried egg on top.
Beans on toast
4. Olive Oil or Vegetable Oil
Oil is a kitchen essential, and having the right ones can make a big difference in your cooking. Olive oil is great for adding flavour to dishes like salads, pastas, and roasted vegetables, and works well in dressings and marinades. Vegetable oil, on the other hand, is perfect for general frying and sautéing, thanks to its neutral taste and high smoke point, which makes it ideal for cooking at higher temperatures without burning.
You don’t need to overstock, as a small bottle of each will last you quite a while. With these two oils in your pantry, you’ll be ready for a wide range of meals, whether you're cooking up a quick stir-fry or adding a drizzle of olive oil for extra flavour.
5. Spices and Herbs
A few key spices and herbs can elevate any meal. Basics like salt, pepper, garlic powder, paprika, and dried herbs like oregano and thyme are must-haves, and spice blends like curry powder can save you time. With these essentials, you can easily add depth of flavour to simple dishes, making them taste like they've been prepared by a pro.
Having a small selection of spices on hand means you can experiment with different flavours and create a variety of meals without needing to shop for fancy ingredients.
6. Cereal and Oats
Cereal and oats are quick, easy, and affordable breakfast options. Oats can be used for porridge, overnight oats, or even added to smoothies for an extra boost. Top with fruit, nuts, or seeds for a more filling meal.
Additionally, oats are a good source of fibre and can help keep you feeling fuller for longer, making them an excellent choice for a healthy, balanced start to the day.
Overnight Oats
7. Peanut Butter
Peanut butter is a great, affordable source of protein and can be used in sandwiches, smoothies, or even stir-fries. Choose natural peanut butter to avoid added sugars or oils, as it provides a more wholesome option with fewer preservatives, offering a richer flavour and a healthier profile, which is especially important for those looking to maintain a balanced diet.
It's always a good idea to check that none of your flatmates have nut allergies before using it, to ensure everyone’s safety.
8. Stock Cubes
Stock cubes add flavour to soups, stews, and sauces. They're affordable, easy to store, and can be used in a wide range of dishes. Keep vegetable, chicken, or beef stock cubes on hand for variety. They are also a great way to enhance the taste of homemade meals without needing to prepare fresh stock from scratch, saving both time and effort in the kitchen.
Additionally, stock cubes often come in low-sodium options, allowing for better control over your salt intake while still providing rich, comforting flavours.
9. Frozen Fruit and Vegetables
Frozen fruit and vegetables are nutritious, budget-friendly, and have a long shelf life. Frozen vegetables are perfect for adding to stir-fries, pasta dishes, or soups, providing a quick and easy way to include more greens in your meals.
Frozen fruit, on the other hand, is ideal for smoothies, desserts, or even adding to porridge, offering a sweet and healthy boost. Both frozen fruit and vegetables retain much of their nutritional value, making them a convenient and healthy option.
Frozen Veg
10. Wraps and Tortillas
Wraps or tortillas are a versatile, long-lasting staple perfect for students. They're great for quick meals like wraps, burritos, or quesadillas, and can also be used for making healthy snacks or lunchboxes. They have a long shelf life, especially if stored properly. To keep them fresh, store wraps or tortillas in an airtight container or resealable bag in a cool, dry place, away from direct sunlight. For longer storage, you can freeze them and simply thaw as needed.
They can be paired with a variety of fillings, such as chicken, vegetables, beans, making them an easy, affordable way to create filling meals in a flash.
By stocking up on these cupboard essentials, you’ll be prepared to create a wide variety of nutritious, affordable meals with minimal effort. With a little creativity, you can turn simple ingredients into delicious dishes that save both time and money.