7 Mediterranean Diet Pantry Staples to Stock up On

The Mediterranean Diet is linked with a plethora of health benefits, particularly when it comes to brain and heart health. This diet has been shown to lower the risk of stroke and heart attack. Research has found it may also promote better cognitive health and protect against Alzheimer’s disease.,

That’s not all. The delicious, flexible Mediterranean Diet is surprisingly easy to follow. It centers around fruits, veggies, whole grains, beans, nuts, seeds and olive oil. You can also enjoy dairy, fish, eggs and poultry in moderation. So, there are lots of tasty options to choose from!

If you’re ready to give the Mediterranean Diet a try, dietitians say to start by stocking your pantry with these shelf-stable essentials. They’ll provide a foundation of go-to ingredients to make cooking tasty Mediterranean Diet meals a breeze.

1. Olive Oil

If you’re familiar with the Mediterranean Diet, you know that olive oil is a must-have. In fact, it’s the diet’s go-to fat source.

“Rich in monounsaturated fats, olive oil supports heart health by helping to reduce ‘bad’ cholesterol levels and increase good cholesterol,” says Lauren Manaker, M.S., RDN, LD. The evidence is so strong that research has found that people who consumed more olive oil had a 15% lower risk of cardiovascular disease and were 17% less likely to die from any cause. However, just because some olive oil is good doesn’t mean more is better. The benefits leveled off at about 1½ tablespoons per day, so think moderation.

But it’s not just about this oil’s health benefits. “Its versatility in cooking makes it easy to incorporate into everyday meals, whether used for sautéing, dressing salads or drizzling over roasted vegetables,” says Manaker. No wonder it’s one of our go-to oils for cooking and whipping up quick-and-easy salad dressings.

2. Canned Beans

Canned beans have so many good things going for them. They’re convenient, shelf-stable and considerably less expensive than other proteins. Not only are they a key protein source in the Mediterranean Diet, but they’re also packed with fiber to help balance blood sugar, lower cholesterol and promote gut health. Take canned chickpeas, for example. One tiny ½ cup delivers 5 grams each of protein and fiber.

“[Beans] can be blended in soups to thicken the texture, added to salads as a plant-based protein choice or even blended to make a quick and easy dip like hummus,” says Anna Smith, M.S., RDN, LDN. For an easy Mediterranean Diet meal, try our Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce. It uses more than half the ingredients on this list!

3. Quinoa

Whole grains like quinoa are also essential to the Mediterranean Diet. “Fiber-rich and versatile, whole grains are my go-to’s for quick, satisfying meals that help keep energy levels steady,” says Sarah Nash, M.S., RD, LDN.

If you’re looking for a specific grain to stock up on, Smith is a big fan of quinoa. “Compared to some other grains, quinoa is high in both fiber and protein,” she says. “Plus, it’s a complete protein containing all nine essential amino acids.” Quinoa is also rich in plant compounds that have antioxidant, anti-inflammatory and cholesterol-lowering properties. Smith likes to make a big batch in bulk for convenient use throughout the week.

4. Walnuts

Nuts are another source of protein and healthy fats in the Mediterranean Diet. “All nuts come with benefits, but walnuts are unique because they offer ALA [alpha-linolenic acid], the plant-based form of omega-3 fatty acid,” says Smith. “These healthy fats help support brain health and reduce inflammation.” 

But walnuts’ nutrition benefits extend far beyond their healthful fats and protein. These Mediterranean Diet staples are also rich in plant compounds called polyphenols that work as potent antioxidants to reduce inflammation. They also contain prebiotic fiber that may protect against cancer and support gut health.

While you can always enjoy walnuts as a snack, they’re also fantastic tossed into salads or blended into smoothies. For a creative way to use walnuts, try our crunchy Walnut-Rosemary Crusted Salmon.

5. Canned Tomatoes

Tomatoes are rich in a powerful antioxidant called lycopene, which has been linked to a long list of health benefits. Research reveals lycopene may help reduce inflammation, improve heart, brain and bone health, and help with blood sugar control.

While we frequently hear that fresh is best, that’s not necessarily the case when it comes to tomatoes. “There is research showing that canned tomatoes contain a higher amount of lycopene due to the heating process,” says Smith. So, stock up on shelf-stable canned tomatoes. They’re a win in countless recipes. You can even swap them in for fresh tomatoes in Shakshuka, an iconic Mediterranean dish of eggs poached in spicy tomato sauce.

6. Olives

Olive oil gets a lot of attention, but don’t forget about olives! These little briny flavor boosters are jammed with nutrition. In addition to providing heart-healthy monounsaturated fat, olives boast vitamin E and phenolic compounds that act as antioxidants in the body. Studies show their combination of healthy fats and antioxidants may help prevent inflammation and improve cardiovascular health. However, more research is necessary to confirm these benefits.

“Olives are easy add-ons to any side, salad or dish for easy flavor upgrades and fun flavors,” says Bess Berger, RDN. Whether you’re craving a traditional Greek salad or simply want to take your veggies to the next level, you’ll want to make sure you always have a can or jar nearby. 

7. Artichoke Hearts

For tender, fiber-rich vegetables, Raksha Shah, M.A., RDN, recommends stocking up on canned or jarred artichoke hearts. These shelf-stable options make it easy to add veggies to your dishes even if you don’t have fresh ones on hand. And, unlike fresh artichokes, you won’t have to spend precious time cleaning and cutting them.

While all veggies are welcome in the Mediterranean Diet, artichokes actually come from the Mediterranean region. So, they pair especially well with other Mediterranean flavors. Like olives, they’re also rich in health-promoting phenolic compounds. What’s more, artichoke hearts are incredibly satisfying. Just one ½ cup provides 5 g of filling fiber (that’s 17% of the Daily Value!). 

For a Mediterranean spin on your usual weeknight chicken dinner, try them in our Creamy Spinach and Artichoke Chicken Skillet. It takes just 35 minutes to prepare. 

The Bottom Line

By purchasing a few simple pantry staples, you can kick-start your Mediterranean Diet journey. If you’re wondering where to begin, dietitians say start with your pantry and stock it with olive oil, canned beans, quinoa, walnuts, canned tomatoes, olives and jarred artichoke hearts. They’re filled with flavor, shelf-stable and loaded with nutrients like healthy fats, fiber, protein and antioxidants. Plus, they’re incredibly versatile and can be added to a variety of dishes, from salads to sandwiches to pasta dishes and more. Need more ideas? Check out our Ultimate Mediterranean Diet Foods List. It has everything you need for a fully stocked Mediterranean Diet kitchen.