- Discover eight canned foods that professional chefs use to prepare quick and delicious meals.
- Key pantry staples include canned fish, seafood, meats, vegetables and coconut milk.
- These provide convenient shortcuts for creating soups, salads, pasta sauces and much more.
In the hustle of modern life, easy weeknight dinners can often feel like a challenge, which is why pantry items like canned foods are essential for making quick work out of meals. Even the most accomplished and decorated chefs lean heavily into tins to make life easier. “Many people think that being a chef means cooking fancy food even at home, but it’s the other way around,” says Cleo Valerio, chef de cuisine at Mildred’s Temple Kitchen in Toronto. We’re “just try[ing] to be creative with what’s in the cupboard or fridge,” she says.
Which canned foods truly stand out, though? I reached out to chefs to uncover their go-to choices for creating effortless, delicious meals—and some answers may surprise you. From hearty soups to quick pasta sauces, canned ingredients can transform an everyday weeknight meal into a fine dining experience with minimal effort.
1. Beans and Legumes
If beans were a superhero, their superpower would be versatility. From hearty soups and spreads to zesty salads, these fiber-rich gems can do it all. Erica Franklin, former chef de partie at Toronto’s Fire on the East Side and Grapefruit Moon, never leaves the store without a few cans of chickpeas. With chickpeas, canned coconut milk and curry paste, “I can whip up a simple curry and have it with basmati rice,” she says.
Casey Corn, a classically trained chef, food anthropologist and host of Magnolia Network’s Recipe Lost and Found agrees that beans and chickpeas are a necessary staple “especially now that I’m a mom,” she says. Corn doesn’t always have time to soak dried beans ahead of time, so she relies on their canned counterparts because “they’re such a great addition to meals.”
2. Tinned Fish & Seafood
Another highly versatile ingredient is tinned fish, often loaded with protein and healthy fats. Corn jokes that she’s loved tinned fish long “before it was cool.” She loves tossing tinned mussels into angel hair pasta with a little pasta water and a sprinkle of breadcrumbs, calling it “one of my fave easy meals.”
Valerio will make a simple dinner of Aglio e Olio made with canned salmon. For a quick lunch, it’s canned salmon with lettuce and Italian dressing.
3. Fried Dace with Salted Black Beans
A less commonly known tinned fish in Western supermarkets is fried dace with salted black beans. Dace is a type of small, mild freshwater fish that’s fried and preserved in a black bean sauce, and because of its preservation method, it deserves its own category. It’s rich and savory and can add tremendous flavor and protein to simple dishes.
Tiffany Ran, the chef-founder of Ba Ba Lio Taiwanese Pop Up in Seattle, calls it “the Chinese version of sardines.” The black beans are fermented, lending a salty and slightly sweet taste that complements the fish. Ran eats canned black bean fried dace with congee, cold in a salad and sautéed into stir-fries and uses the oil and black bean bits at the bottom of the can to season noodles and top avocado toast.
4. Tomatoes
Tomatoes are the base of countless culinary masterpieces worldwide. I’ve waxed poetic about them before, too! Franklin keeps it simple: “I always have canned San Marzano tomatoes to make a quick pasta sauce.” A glug of olive oil, some sliced garlic and some hand-crushed San Marzanos are all you need to brighten up a simple bowl of noodles. Season with salt and pepper and, if needed, a pinch of sugar to balance the acidity.
5. Coconut Milk
Coconut milk is one of those ingredients that can turn a ho-hum dinner into something special. Corn says coconut milk is one of her “most used” canned ingredients. She likes buying the tiny 6-ounce cans and using them in smoothies.
Ran uses coconut milk when she’s craving something sweet. “Coconut milk and some leftover rice makes the best rice pudding,” she says, adding that when it’s heated, “the smell fills the whole kitchen and the texture of the rice pudding becomes really creamy.” From Thai-inspired soups to an anti-inflammatory poached salmon and a gussied-up pot of rice, coconut milk provides creaminess and a rich, satisfying flavor that can transform any dish into something special.
6. Spam
Yes, you read that right! This canned meat may be the butt of many jokes, but chefs know it’s no laughing matter when it comes to quick, flavor-filled meals. Valerio shares that low-sodium Spam is always on her grocery list: “It’s extremely convenient to have it in your pantry.” She uses Spam as a protein for fried rice and a filling for sandwiches. And she says, “It can also be partnered with instant noodles, which is very popular in Korea.”
7. Pumpkin
Pumpkin is often considered a seasonal food, but according to chefs and dietitians, the squash should be eaten year-round. Rich in vitamins and nutrients, pumpkin packs anti-inflammatory properties, is blood-sugar-friendly and may help manage high blood pressure. But it’s also incredibly delicious in both sweet and savory applications. Franklin says it’s “perfect” for adding a cream-like texture and consistency to dishes like pasta. Also, as a busy working mom, she loves adding it to “protein balls or muffins” for added nutrition.
8. Canned Chiles
Chiles are an integral part of meals worldwide, and they offer powerful health benefits linked to longevity. They can be cooked with ground beef or turkey for a quick taco filling or mixed into cornbread. Franklin particularly loves canned jalapeños for their milder flavor. She uses them in traditional ways, like mincing them and sprinkling them on a platter of nachos, as well as a flavor booster in scrambled eggs with cheese and in simple bean and rice bowls.
Our Expert Take
At the end of the day, canned foods are like the best supporting actors in your kitchen drama. They may not always get top billing, but they’re essential to a successful performance. So next time you’re staring down a weeknight dinner dilemma, remember that your pantry is full of potential. With these pantry-friendly staples on hand, you’re always just a can opener away from a delicious meal. Now, if you’ll excuse me, I have a date with a can of chickpeas and some coconut milk. Dinner’s calling!
