8 Canned Foods You Should Always Keep on Hand, According to Chefs
When dinner time sneaks up on you and the fridge looks bare, a well-stocked pantry can save the day. Canned foods don’t always get much respect, but professional chefs rely on them more than you might think. Cooking at home, many chefs say, is less about fancy techniques and more about getting creative with whatever is in the cupboard. Here are eight canned staples that chefs swear by, plus easy ways to use them.
1. Beans and Chickpeas
Canned beans are one of the most versatile ingredients you can own. They add protein and fibre to soups, salads, wraps and spreads, and they’re ready the moment you open the can. Toronto chef Erica Franklin always picks up a few cans of chickpeas and combines them with coconut milk and curry paste for a quick curry served over basmati rice. Chef and TV host Casey Corn says canned beans became even more essential once she became a mom, since there’s rarely time to soak dried beans in advance. Give them a quick rinse before using to reduce some of the sodium.
2. Tinned Fish and Seafood
Tinned fish is an easy way to add protein and healthy fats to a meal in minutes. Corn likes tossing tinned mussels with angel hair pasta, a splash of pasta water and a sprinkle of breadcrumbs for a simple dinner. Chef Cleo Valerio uses canned salmon in a garlicky aglio e olio pasta, or keeps it even simpler by serving it over lettuce with Italian dressing for a quick lunch. Tuna, sardines and salmon all work well in salads, sandwiches and rice bowls.
3. Fried Dace With Salted Black Beans
This one may be new to many shoppers. Fried dace is a small, mild freshwater fish that’s fried and preserved with fermented black beans, giving it a rich, salty and slightly sweet flavour. Seattle chef Tiffany Ran, founder of Ba Ba Lio Taiwanese Pop Up, compares it to a Chinese version of sardines. She enjoys it with congee, in cold salads and in stir-fries, and she even uses the flavourful oil left in the can to season noodles or top avocado toast. Look for it in Asian grocery stores.
4. Canned Tomatoes
Canned tomatoes are the backbone of countless dishes, from pasta sauces and soups to curries and stews. Franklin keeps canned San Marzano tomatoes on hand for a fast pasta sauce. All you need is a drizzle of olive oil, some sliced garlic and the tomatoes crushed by hand, then a little salt and pepper. If the sauce tastes too sharp, a small pinch of sugar helps balance the acidity.
5. Coconut Milk
A can of coconut milk can turn an ordinary dinner into something rich and comforting. Corn counts it among her most-used canned ingredients and buys small cans to blend into smoothies. Ran turns to it when she wants something sweet, simmering it with leftover rice to make a creamy rice pudding. It’s also perfect for curries, soups and coconut rice.
6. Spam
It might surprise you, but some chefs keep canned meat in their pantry. Valerio always has low-sodium Spam on her grocery list because it’s so convenient. She uses it in fried rice and sandwiches, and pairs it with instant noodles, a combination that’s especially popular in Korea. A few crispy, pan-fried slices can make a simple meal feel much heartier.
7. Canned Pumpkin
Pumpkin isn’t just for fall pies. Canned pumpkin purée is rich in nutrients and works in both sweet and savoury recipes. Franklin likes using it to give pasta sauces a creamy texture without heavy cream. As a busy working parent, she also stirs it into muffins and protein balls for an easy nutrition boost.
8. Canned Chiles
Canned chiles are a quick way to add flavour and a little heat. They can be cooked with ground meat for tacos, stirred into cornbread or added to soups and stews. Franklin especially likes canned jalapeños, which tend to be milder than fresh ones. She chops them over nachos, folds them into cheesy scrambled eggs and adds them to simple bean and rice bowls.
Tips for Stocking Your Pantry
Buy canned foods when they’re on sale and rotate your stock so older cans get used first. Choose low-sodium or no-salt-added versions when you can, and pick fruits packed in juice rather than syrup. Avoid cans that are badly dented, bulging or leaking. Once opened, move leftovers into a covered container and store them in the fridge. With these staples in your cupboard, you’re never far from a quick, satisfying meal.
