What to Keep in the Pantry for Easy Emergency Lunches

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Stock these pantry staples for quick meatless lunches, easy family meals and simple ideas for busy days at home or work.

Welcome to Lunch Made Simple Thursday…a brand new series created to help make one of the most easily forgotten meals of the day a little less stressful.

Lunch always sounds simple enough. Then noon arrives, everyone is hungry and suddenly there is nothing to eat…even though the refrigerator and pantry are technically filled with food.

Has that ever happened at your house? It has certainly happened here!

Some days we plan ahead beautifully. Other days, we are standing in front of the pantry hoping that a can of chickpeas, half a box of crackers and a jar of pickles will somehow announce what they would like to become.

The good news is that they can become lunch!

Today, we are starting this new series with the basics…a collection of pantry staples that can help rescue lunch on busy days.

This is only our kickoff. In the weeks ahead, we will be sharing easy recipes, lunchbox combinations, no sandwich lunches, simple meal prep ideas, ways to use leftovers, affordable ALDI lunches, snack plate lunches and meals that can be adjusted for children, teenagers and grown ups.

Everything will be realistic, meatless and made with ingredients that people can actually find. No elaborate lunchboxes requiring fifteen tiny containers. No recipes that take longer to prepare than dinner. Just good lunch ideas for real life.

Pantry staples for quick meatless emergency lunches from The Cottage Market

A Little Cottage Inspiration in Your Inbox

Start Here

What Is an Emergency Lunch?

An emergency lunch is not a disaster supply or something that has to remain in the pantry for ten years. It is simply the lunch you make when:

You did not have time to plan
The refrigerator is looking a little bare
The bread is gone
Everyone is tired of sandwiches
You need to pack something quickly
You are working from home and suddenly realize it is 1:00
A child or grandchild arrives hungry
You are trying to avoid an expensive takeout order

The goal is not to keep an enormous stockpile. The goal is to have a few versatile ingredients that can work together in different ways.

The No-Stress Formula

The Simple Emergency Lunch Formula

When you are trying to create lunch from what you already have, think about five basic parts:

1. Choose a Base

This might be crackers, a tortilla, pasta, rice, couscous, bread or a baked potato.

2. Add Something Filling

Try beans, chickpeas, lentils, nut butter, eggs, cheese, hummus or another favorite meatless protein.

3. Add Something Fresh or Crunchy

Use whatever is available…carrots, celery, cucumber, an apple, grapes, pickles, dried fruit or a handful of nuts.

4. Add Flavor

This is where salsa, pickle relish, mustard, pesto, marinara, olives, dressing or seasonings come in.

5. Add a Little Extra

A fruit cup, applesauce, dried cranberries, a few crackers or a small treat can make an ordinary collection of ingredients feel like a complete lunch. You do not need every part every time. The formula is simply there to help when your mind goes completely blank.

Build Your Lunch Rescue Shelf

Pantry Staples That Can Save Lunch

You do not have to purchase everything on this list. Choose the foods your family already enjoys and slowly build a small lunch rescue collection.

Beans, Chickpeas and Lentils

Canned beans are some of the hardest working ingredients in the pantry. Keep a few favorites on hand, such as:

Chickpeas
Black beans
Cannellini beans
Kidney beans
Pinto beans
Canned lentils
Vegetarian refried beans
Vegetarian baked beans

Beans can become salads, dips, wraps, quesadillas, rice bowls, soups and sandwich fillings. They are inexpensive, filling and easy to season in completely different ways.

Crackers and Crunchy Bases

Crackers can turn a few small ingredients into a lunch that feels intentional instead of thrown together. Good choices include:

Whole grain crackers
Round buttery crackers
Pita crackers
Flatbread crackers
Pretzels
Rice cakes
Tortilla chips
Breadsticks

Keep one or two varieties your family actually likes. There is no prize for owning a pantry full of extremely healthy crackers that no one will eat!

Pasta, Rice and Quick Cooking Grains

These ingredients are helpful when you have ten or fifteen minutes to make lunch. Consider keeping:

Dried pasta
Small pasta shapes
Couscous
Quick cooking rice
Microwave rice cups
Quinoa
Shelf stable noodle packages
Boxed macaroni and cheese
Instant mashed potatoes

Small pasta shapes and couscous are especially helpful because they cook quickly and can become warm bowls or simple cold salads.

Tortillas and Bread

Tortillas are useful for wraps, quesadillas, roll ups and quick pizzas. Bread, English muffins, bagels and pita can also become easy lunch bases. These items will not remain fresh in the pantry forever, so check the package directions and freeze extras when appropriate. A few slices of bread or several tortillas in the freezer can rescue lunch just as easily as something stored in the pantry.

Nut and Seed Butters

Peanut butter is not only for peanut butter and jelly sandwiches. It can be used in:

Cracker stacks
Apple slices
Banana roll ups
Oatmeal
Quick noodle sauces
Snack plates
Smoothies

Sunflower seed butter can be a useful alternative when nut allergies or school rules are a concern. Always check individual allergy policies before packing food for school, camp or group activities.

Soups and Simple Meals

A few cans or cartons of soup can make lunch almost instantly. Look for favorites such as:

Tomato soup
Vegetable soup
Lentil soup
Black bean soup
Minestrone
Butternut squash soup
Vegetarian chili
Split pea soup made without meat

Soup can be served alone or paired with crackers, toast, a quesadilla or half a grilled cheese sandwich.

Sauces and Flavor Helpers

This is the section that keeps pantry lunches from all tasting the same. Try keeping a few of these on hand:

Marinara sauce
Pesto
Salsa
Mustard
Mayonnaise
Salad dressing
Soy sauce
Hot sauce
Barbecue sauce
Olive oil
Vinegar
Honey
Maple syrup

Remember that many sauces and condiments must be refrigerated after opening, so always follow the storage instructions on the label.

Pickles and Pickle Relish

Yes…pickles absolutely deserve their own little section! Pickles add crunch, flavor and a little spark to lunches that might otherwise feel plain. Use them in:

Chickpea salad
Egg salad
Cheese and cracker plates
Wraps
Sandwiches
Potato salad
Pasta salad
Snack boxes

Pickle relish is especially useful because it can be stirred directly into chickpeas, eggs, beans or mayonnaise to create a quick sandwich or cracker filling. Unopened jars can be kept in the pantry. Once opened, store them according to the package directions, which will generally mean moving them to the refrigerator.

Olives and Jarred Vegetables

A few jarred vegetables can make a simple lunch feel much more special. Consider:

Black olives
Green olives
Roasted red peppers
Artichoke hearts
Sun dried tomatoes
Banana peppers
Jalapeños
Marinated vegetables

Add them to pasta, couscous, wraps, rice bowls or snack plates. A small amount can add a great deal of flavor.

Fruit and Something Sweet

Shelf stable fruit is very helpful when the fresh fruit bowl is empty. Keep a few of these:

Applesauce cups
Fruit cups
Raisins
Dried apricots
Prunes
Dates
Dried cherries
Dried cranberries
Freeze dried fruit

Dried cranberries are especially versatile. They are delicious in chickpea salad, couscous, pasta salad, oatmeal and snack plates. Their sweet and slightly tart flavor can make an ordinary lunch feel a little more interesting.

Nuts and Seeds

Nuts and seeds add crunch and help make a lunch more satisfying. Possible choices include:

Almonds
Walnuts
Cashews
Peanuts
Pecans
Pumpkin seeds
Sunflower seeds
Chia seeds

Use them in snack plates, salads, grain bowls, oatmeal or homemade trail mix. Once again, be mindful of allergies and school restrictions.

Canned and Jarred Extras

A few additional ingredients can help complete a meal:

Canned corn
Canned peas
Canned carrots
Canned green beans
Canned diced tomatoes
Tomato sauce
Vegetable broth
Shelf stable milk
Jarred cheese sauce

Not every ingredient will be right for every family, but even two or three favorites can give you many possibilities.

A Few Fresh Helpers

Helpful Refrigerator Sidekicks

Although this post is about the pantry, a few basic refrigerator ingredients make those pantry staples much easier to turn into meals. Helpful choices include:

Cheese
Eggs
Hummus
Yogurt
Butter
Mayonnaise
Salad dressing
Carrots
Celery
Cucumbers
Apples
Grapes
Lettuce or greens
Leftover cooked vegetables

You do not need all of these. Even one fresh fruit, one vegetable and a little cheese or hummus can turn pantry ingredients into a complete lunch.

Use What You Have

10 Easy Emergency Lunches to Make Right Now

Here is where our pantry starts doing some real work.

Easy Lunch 1

1. Quick Chickpea Salad

Drain and rinse a can of chickpeas. Mash them lightly with mayonnaise, mustard…if you are a mustard person…and a spoonful of pickle relish. Add salt and pepper to taste. This is also a good time to use a few vegetables you have hanging around. Grate a carrot into the bowl, chop a little celery, slice a few grape tomatoes or add a small piece of cheese cut into tiny cubes. Diced pickles or dried cranberries are also delicious additions. Use your imagination! Serve the chickpea salad on crackers, in a wrap, on bread or over greens.

Easy Lunch 2

2. Black Bean and Corn Quesadilla

Drain a few spoonfuls of black beans and canned corn. Place them on a tortilla with cheese and a little salsa. Give the black beans a gentle mash, fold the tortilla in half and warm it in a skillet until the cheese melts. Add any favorite toppings, spices or seasonings you have available. This is your lunch, so make it the way you enjoy it! Serve with pickles, fruit or a few tortilla chips.

Easy Lunch 3

3. White Bean and Roasted Pepper Mash

Mash drained white beans with chopped roasted red peppers, a little olive oil, salt and pepper. Spread the mixture on crackers or toast, or tuck it into a wrap. Add olives or a splash of vinegar for more flavor.

Easy Lunch 4

4. Couscous with Chickpeas and Dried Cranberries

Prepare couscous according to the package directions. Stir in chickpeas, dried cranberries and a few nuts or seeds. Add olive oil, lemon juice or your favorite dressing. This can be eaten warm or cold and packs nicely for work or school.

Easy Lunch 5

5. Emergency Pasta Salad

Cook a small amount of pasta and rinse it under cool water. Add any combination of olives, chickpeas, roasted peppers, artichoke hearts, canned corn or sun dried tomatoes. Toss everything with salad dressing or a little olive oil and vinegar.

Easy Lunch 6

6. Peanut Butter Snack Plate

Add peanut butter to a small bowl and surround it with crackers, apple slices, pretzels, raisins and dried cranberries. For younger children, prepare and serve everything in an age appropriate way. For teenagers and adults, simply increase the portions and add yogurt, cheese or another filling side.

Easy Lunch 7

7. Tomato Soup and Cheesy Toast

Heat a can or carton of tomato soup. We are kicking it old school here, friends…because life does not have to be fancy to be Mmm…good! Top bread, an English muffin or a tortilla with cheese and warm it until the cheese melts. You can also make a traditional grilled cheese sandwich. It is simple, comforting and ready in minutes.

Easy Lunch 8

8. Rice and Bean Bowl

Prepare rice and top it with black beans, corn and salsa. Add cheese, avocado, pickles, olives or leftover vegetables…whatever you love and have available. It works! This is also a wonderful way to use the last little bits hiding in the refrigerator.

Easy Lunch 9

9. Refried Bean Roll Up

Spread vegetarian refried beans on a tortilla. Add cheese and salsa, then roll it up and warm it in a skillet or microwave. Serve it whole for adults or slice it into little pinwheels for children.

Easy Lunch 10

10. Mediterranean Style Snack Lunch

Arrange crackers, chickpeas, olives, pickles, cheese and dried cranberries on a plate. Fresh vegetables and fruit are always wonderful additions when you have them. You do you! Add hummus or yogurt if you have it. Nothing needs to match perfectly. It is simply a collection of tasty little foods that work well together.

Adjust the Portions

One Lunch…Three Ways

One of the ideas we will explore in this series is making the same basic lunch work for different members of the family. For example, begin with chickpea salad.

For Children

Serve it as a small scoop with crackers, cucumber slices and fruit. Some children enjoy foods more when the ingredients are served separately instead of assembled into a sandwich.

For Teenagers

Make a larger wrap and add cheese, lettuce, crackers and fruit. Teenagers usually need a lunch that is substantial enough to carry them through a long afternoon.

For Grown Ups

Serve the chickpea salad inside a wrap, over greens or as part of a snack plate with vegetables and crackers. It is the same basic food…simply arranged to suit different appetites and preferences.

Keep Everything Together

Create a Lunch Rescue Basket

One easy way to make this system work is to place several lunch ingredients together in a basket or section of the pantry. Your basket might contain:

When lunch sneaks up on you, you will not have to search through the entire pantry. You can look in one place and immediately see several possibilities. Just remember to rotate the ingredients, check dates and replace anything you use. The point is to make lunch easier…not to create another forgotten basket of food!

Meatless emergency lunch guide image from The Cottage Market

Begin With the Favorites

Start with What Your Family Already Likes

Please do not run out and purchase thirty new pantry items because they appeared on a list. Begin with five or six reliable staples. For example:

Chickpeas
Black beans
Crackers
Tortillas
Peanut butter
Pickles
Dried cranberries
Tomato soup

That small collection alone can make several lunches. As we continue this series, you will begin to notice which ingredients appear again and again. Those are the ones worth keeping on hand.

This Is Only the Beginning

What Is Coming to Lunch Made Simple Thursday?

This pantry guide is only our starting point. In future Lunch Made Simple posts, we will be talking about:

Easy lunch recipes
No sandwich lunch ideas
Lunches for children, teenagers and adults
Simple vegetarian lunchboxes
Five minute lunches
Make ahead lunches
Ways to use leftovers
Thermos lunches
Snack plate lunches
Affordable ALDI lunch ideas
One set of ingredients used three different ways
Lunches for picky eaters
Simple treats and little extras
Ways to keep packed lunches fresh and appealing

Some weeks we may make one recipe together. Other weeks we may create an entire collection of lunches from one simple group of ingredients. The goal will always be the same… To make lunch easier, more affordable and a little more enjoyable for the whole family.

The Most Important Reminder

Lunch Does Not Have to Be Complicated

A good lunch does not have to look like it came from a magazine. It does not have to contain ten perfectly arranged foods. And it certainly does not have to take an hour to prepare. Sometimes lunch is a warm bowl of soup and a few crackers. Sometimes it is chickpea salad, pickles and fruit. Sometimes it is a snack plate made with all the little things that need to be used before grocery day. If it feeds the people you love, prevents good food from being wasted and gets everyone through the afternoon…I would call that a very successful lunch. Now we have our pantry started. Next Thursday, we can begin turning those ingredients into even more easy and delicious lunch ideas! What is the one pantry ingredient that has rescued lunch at your house more times than you can count? I would love to hear your ideas…and they may even inspire one of our future Lunch Made Simple Thursdays! My rescue ingredient is CHICKPEAS!!!

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