12 Foods You Should Always Keep on Hand for Quick Meals

When time is short and hunger hits, having the right staples on hand makes all the difference. These versatile foods help you pull together fast, satisfying meals without stress—no last-minute store runs required.

Eggs

Eggs are one of the fastest proteins you can cook. Scramble them, fry them, hard-boil them, or turn them into an omelette—breakfast, lunch, or dinner in minutes.

Rotisserie Chicken

A store-bought rotisserie chicken is a weeknight lifesaver. Use it for salads, sandwiches, soups, wraps, or quick casseroles with almost no prep.

Pasta

Dry pasta cooks quickly and pairs with nearly anything. Toss it with jarred sauce, olive oil and garlic, or leftover protein for an easy, filling meal.

Rice

Whether white, brown, or microwave-ready, rice forms the base of countless fast meals. Add vegetables, eggs, or protein for instant bowls and stir-fries.

Canned Beans

Beans add protein and fibre to meals in seconds. Toss them into salads, soups, tacos, or mash them for quick spreads and fillings.

Frozen Vegetables

Frozen veggies are pre-washed and pre-cut, making them perfect for speedy cooking. They work well in stir-fries, pasta dishes, soups, and sheet-pan meals.

Jarred Pasta Sauce

A good jar of sauce goes beyond spaghetti. Use it for pizza toast, baked chicken, skillet meals, or quick vegetable sautés.

Tortillas

Tortillas turn leftovers into meals. Make wraps, quesadillas, tacos, or even quick pizzas in just a few minutes.

Canned Tuna or Salmon

Shelf-stable fish is perfect for fast lunches and dinners. Mix it into salads, pasta, rice bowls, or simple sandwiches.

Shredded Cheese

Cheese adds instant flavour and turns simple ingredients into something satisfying. Sprinkle it over eggs, pasta, soups, or baked dishes for a quick upgrade.

Frozen Cooked Protein

Frozen meatballs, grilled chicken strips, or shrimp cook in minutes and eliminate prep time. Keep a bag on hand for effortless meals.

Bread or Rolls

From toast and sandwiches to quick garlic bread, bread rounds out meals fast. It’s perfect for turning simple ingredients into something more filling.

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