Written by Samantha Rocca, RD, summerlunch+ Food Literacy Program Coordinator

With rising food prices and routine changes in the summer, many families may find themselves wondering: “Can I make unique meals with the same ingredients?”

That’s where staple foods come in.

Staple foods are affordable, long-lasting ingredients that you can keep in your pantry and use in a variety of different meals. Whether you’re cooking for picky eaters, short on time, or just trying to stretch your groceries to the end of the week, staples can help.

We’ll dive into what they are, how they help, and why they can be a helpful resource for your family’s kitchen.

What are “staple” foods?

Staple foods are basic ingredients that can be the “building blocks” of many meals. They’re usually:

Shelf-stable: No fridge or freezer needed
Nutrient-rich: Often high in fibre, protein, or important vitamins
Versatile: Can be used in a variety of sweet or savoury dishes
Budget-friendly: Low cost per serving
Family-friendly: Easy to prepare, even in the microwave

Examples include canned beans, whole wheat pasta, oats, powdered milk, canned tomatoes, peanut butter, and lentils.

These items don’t go bad quickly, so they’re perfect to keep on hand for weeks when you’re low on groceries, or even energy.

How can staple foods help you save money?

Many staple foods are a lower cost per serving and offer some serious nutrition.

For example:

Canned beans: Typically cost about CAD $1.50 per can and provide roughly 3 to 4 servings per can, which would make one serving cost only $0.40, as a standard 540 mL can contains about 1.5 to 2 cups of cooked beans (No Frills, 2025).
Oats: A 1 kg bag of oats usually costs around CAD $3.00, providing approximately 25 servings, which cost only $0.12 per serving, based on a standard serving size of about 40 grams (Real Canadian Superstore, 2025).
Whole wheat pasta: Whole wheat pasta is commonly priced at about CAD $2.50 per box (375 g), which typically contains 8 servings, meaning a cos of $0.31 per serving (Real Canadian Superstore, 2025).
Powdered milk: Powdered milk is generally less expensive than fresh milk on a per litre basis, as a 500 g bag reconstitutes to about 4 litres of milk and costs around CAD $8 to 9, compared to fresh milk costing approximately CAD $1.50 to 2.00 per litre (No Frills, Agriculture and Agri-Food Canada, 2023).

According to data from Statistics Canada, prices for food purchased from stores surged by 11.4% year-over-year since September 2022, marking the steepest increase since August 1981. Staple pantry items, which are shelf-stable and versatile, can help families manage these rising grocery costs.

Since staple foods last a long time, they reduce food waste, which saves money too. Research from the National Food Waste Council found that the average Canadian household wastes 140 kg of food per year, costing around CA$1,300 annually. Shifting toward staple foods can reduce this waste and its financial impact by swapping out shorter-lived perishable items.

How can I use staples in my daily life?

Here’s how some of our favourite staples can turn into tasty, balanced meals with little prep:

Canned Beans or Chickpeas

Mix with salsa and microwave for a quick burrito filling
Add to pasta or rice bowls
Make black bean brownies or hummus

Oats

Stir into smoothies or yogurt
Make microwave oatmeal with water or powdered milk
Use in pancakes or muffins

Whole Wheat Pasta or Brown Rice or Quinoa Packs

Toss with canned tomato sauce + frozen veggies
Add canned tuna and veggies for an easy pasta rice or quinoa salad
Make a microwave “jambalaya” with rice, beans, salsa, and spices

Canned Tomatoes & Veggies

Stir into soups or stews
Combine with lentils for a thick pasta sauce
Use in a vegetable chili with beans and spices

What if my kitchen looks a little different?

That is perfectly okay, many staples can be prepared using just a microwave or no cooking at all. See our resource linked below for more ideas like this!

Try a Microwave Bean Bowl:

1/2 cup canned beans
1/2 cup cooked rice or quinoa pack
2 tbsp salsa
Sprinkle of cheese or yogurt (optional)
Mix in a bowl and microwave for 1–2 minutes. Done!

So why does this matter?

During the school year, many families rely on school meals or structured schedules to help with food and grocery planning. In the summer, that routine can shift, and access to consistent, nutritious meals may be harder.

Staple foods can help by offering:

Reliable ingredients that are always there when you need them
Nutrition that fuels growing bodies and busy days
Flexibility for different tastes, routines, and kitchen setups

And the benefits go beyond summer. When kids help choose, mix, or microwave a meal using staple foods, they gain confidence and build food skills that last a lifetime and they may be more likely to try new meals out if there is one consistent well-liked staple food!

To sum it up…

Staple foods are more than just backup ingredients. They’re budget-friendly, nutritious “building blocks” for easy, everyday meals.

Keeping just a few of them on hand can:

Stretch your groceries
Cut down on waste
Make feeding your family feel less stressful
Get kids more involved in the kitchen

Try picking up and starting with a few: canned beans, oats, peanut butter, whole wheat pasta. Then explore from there!

Want more ideas? Check out our Smart Food Staples Resource Sheet that you can print and hang on your fridge to keep handy when making grocery lists or share with a friend or family who might want to check out some staple foods!