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15 Healthy Recipes to Make With Pantry Staples Under 450 Calories

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Having a well-stocked pantry allows you to be creative with your meals. Staples like rolled oats, canned beans and fish, nut butters and whole grains are extremely versatile and nutritious. From overnight oats to energy bars, soups, salads and more, here are 15 delicious recipes that take advantage of pantry staples with less than 450 calories per serving.

1. SLOW COOKER OAT PORRIDGE WITH BERRIES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 139; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 45mg; Carbohydrate: 28g; Dietary Fiber: 5g; Sugar: 10g; Protein: 4g

2. PROTEIN-PACKED OVERNIGHT OATS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 438; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 3mg; Sodium: 82mg; Carbohydrate: 58g; Dietary Fiber: 7g; Sugar: 23g; Protein: 21g

3. CARROT CAKE BREAKFAST BITES | MYFITNESSPAL’S RECIPES

pantry staples

Nutrition (per serving): Calories: 296; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 31mg; Sodium: 239mg; Carbohydrate: 44g; Dietary Fiber: 5g; Sugar: 16g; Protein: 6g

4. NO-BAKE CASHEW COCONUT ENERGY BARS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 196; Total Fat: 13g; Saturated Fat: 6g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 5mg; Carbohydrate: 19g; Dietary Fiber: 3g; Sugar: 11g; Protein: 4g

5. QUICK AND EASY GREEN CHICKEN ENCHILADAS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 393; Total Fat: 18g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 42mg; Sodium: 403mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 5g; Protein 22g

6. FARRO AND WHITE BEAN BOWLS WITH LEMON-THYME DRESSING | MYFITNESSPAL’S RECIPES

pantry staples

Nutrition (per serving): Calories: 415; Total Fat: 8g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 18mg; Sodium: 785mg; Carbohydrate: 60g; Dietary Fiber: 11g; Sugar: 5g; Protein: 25g

7. BLACK BEAN AND CORN SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 278; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 332mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 18g; Protein: 12g

8. MEDITERRANEAN CHOPPED TUNA SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 366; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 10g; Cholesterol: 65mg; Sodium: 622mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 7g; Protein: 33g

9. SLOW COOKER BLACK BEAN SOUP | MYFITNESSPAL’S RECIPES pantry staples

Nutrition (per serving): Calories: 183; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 652mg; Carbohydrate: 29g; Dietary Fiber: 8g; Sugar: 5g; Protein: 8g

10. INSTANT POT CHICKEN TIKKA MASALA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 317; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 685mg; Carbohydrate: 60g; Dietary Fiber: 10g; Sugar: 6g; Protein 11g

11. QUICK BLACK BEAN CHILI OVER LIME COUSCOUS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 435; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 395mg; Carbohydrate: 88g; Dietary Fiber: 19g; Sugar: 11g; Protein: 21g

12. LOW-CARB TUNA SALAD WITH PEANUT DRESSING | UPROOT KITCHEN pantry staples

Nutrition (per serving): Calories: 328; Total Fat: 21; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 32mg; Sodium: 414mg; Carbohydrate: 14g; Dietary Fiber: 5g; Sugar: 4g; Protein: 24g

13. CHICKPEA VEGETABLE CURRY | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 385; Total Fat: 11g; Saturated Fat: 6g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 120mg; Carbohydrate: 58g; Dietary Fiber: 12g; Sugar: 7g; Protein: 16g

14. AVOCADO TUNA SALAD ON APPLE SLICES | LOVE & ZEST

Nutrition (per serving): Calories: 377; Total Fat: 19g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 30mg; Sodium: 285mg; Carbohydrate: 31g; Dietary Fiber: 12g; Sugar: 17g; Protein: 28g

15. SALMON CUCUMBER ROLLS | MY FRESH PERSPECTIVE

pantry staples

Nutrition (per serving): Calories: 53; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 60mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 2g; Protein: 6g

Put non-perishables, frozen veg, canned beans and other staples to good use by searching for recipes our Pantry Staples collection in the MyFitnessPal app under “Recipe Discovery.”

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