My Go-To Mediterranean Pantry Staples (and What I Do with Them)

The Mediterranean diet consistently ranks as one of the healthiest ways of eating globally, and for good reason. Rich in plant foods, healthy fats, and wholesome proteins, this way of eating nourishes the body without sacrificing flavor. What I love most about Mediterranean cooking goes far beyond the health benefits. It’s how it transforms simple, humble ingredients into delicious meals.

So, what’s the secret?

Photo by: Taryn Elliott

A well-stocked pantry!

Having the right staples on hand means you're always prepared to create nourishing, flavorful meals, without the last-minute grocery runs. Here's my curated list of Mediterranean pantry essentials and the countless ways I put them to work.

Extra Virgin Olive Oil aka Liquid Gold

Photo by Roberta Sorge

No Mediterranean pantry is complete without a high-quality extra virgin olive oil (EVOO). There are two varieties to take into consideration:

• Everyday EVOO: For cooking and sautéing

• Premium EVOO: For finishing dishes, dressings, and dipping

If you haven’t yet, be sure to check out my article on the history and uses of Extra Virgin Olive Oil!

What I Do With It:

• Salad Dressing: Whisk with lemon juice, minced garlic, and fresh herbs

• Roasted Vegetables: Toss with cubed sweet potatoes, bell peppers, and zucchini, then roast at 425°F until caramelized and tender

• Bean Enhancer: Drizzle over warm green beans with a pinch of flaky sea salt

• Bread Dipper: Similar to the restaurant classic. Mix with balsamic vinegar and fresh herbs for dipping your favorite bread

• Homemade Hummus: Quality olive oil is the secret to a silky-smooth and flavorful hummus

• Pasta Finisher: A drizzle just before serving brightens any dish

Pro tip: Store olive oil in a dark glass bottle away from heat and light, such as inside a cabinet or tucked under the counter to preserve its flavor and health benefits.

Acids: Vinegars & Citrus

Photo by Robson Melo

Acid balances flavor and brings dishes to life. I always keep the following on hand:

• Red wine vinegar: The Mediterranean workhorse

• Balsamic vinegar: I use a versatile, everyday variety, however, there are aged varieties

• Lemons: Fresh when possible; bottled juice as a backup

What I Do With Them:

• Quick-pickled onions: Soak thinly sliced red onion in red wine vinegar for at least 15 minutes

• Balsamic reduction: Simmer until syrupy; drizzle over roasted veggies, strawberries, or cheese

• Lemon-herb marinade: Mix with lemon juice, olive oil, and herbs for chicken, fish, or tofu

• Bean salad dressing: Combine red wine vinegar, olive oil, and oregano to transform rinsed canned beans

• Grain bowl brightener: A splash of acid lifts heavier components

• Preserved lemons: Salt and time transform lemons into an umami-packed condiment

Mediterranean Grains & Legumes

Photo by Deryn Macey

Nutrient-dense and satisfying, these are the backbone of many Mediterranean meals:

• Farro: Hearty, ancient grain with a slight chew

• Bulgur wheat: Quick-cooking and versatile

• Couscous: Technically pasta, not a grain, but essential nonetheless

• Chickpeas: Dried and canned

• Lentils: Brown, green, and red varieties

What I Do With Them:

• Hearty grain bowls: Farro with roasted vegetables, feta, and herbs, paired with a protein

• Tabbouleh: Bulgur with parsley, tomato, cucumber, lemon, and olive oil

• Roasted chickpeas: Toss with a drizzle of olive oil and spices, roast until crispy

• Quick lentil soup: Simmer red lentils with mirepoix, tomatoes, and spices

• Mezze platter: Hummus, bean spreads, and grain salads

Nuts & Seeds

Great for adding texture, healthy fats, and some plant-based protein:

Photo by Leila Issa 

• Walnuts: High in omega-3 fatty acids

• Almonds: Whole and slivered

• Pine nuts: Worth the splurge for authentic dishes

• Sesame seeds: White and black varieties

• Tahini: Creamy sesame seed paste

What I Do With Them:

• Homemade granola: Mix with old-fashioned oats, honey, and dried fruit

• Pine nut pasta topper: Toast and sprinkle on pasta

• Tahini sauce: Blend with lemon juice, garlic, and water for a versatile sauce

• Walnut pesto: Swap or mix with pine nuts

• Almond cake: Ground almonds create moist, gluten-free desserts

• Homemade nut butter: Blend roasted nuts until smooth and creamy

Herbs & Spices

These are the soul of Mediterranean cooking:

Photo by Markus Spiske

• Dried Oregano: Preferably Greek, of course!

• Dried Parsley

• Bay Leaves: For soups, stews, and cooking grains

• Cinnamon: Sticks and ground

• Cumin: Ground or whole

• Cloves: Ground and whole

• Coriander

• Smoked Paprika: For depth and subtle smokiness

• Garlic: Fresh and granulated

What I Do With Them:

• Greek-Style Roasted Potatoes: Olive oil, oregano, and lemon

• Keftedes (Greek Meatballs): Spiced and full of herbs

• Roasted Carrots: Cinnamon and olive oil

• Spiced Nuts: Toss with olive oil, smoked paprika, and a touch of honey, and roast

• Aromatic Rice: Add bay leaf while cooking, or cook in broth

Preserved

These take up minimal space and truly are non-negotiables for me:

Photo by Joanna Stołowicz

• Olives: Kalamata, Castelvetrano, oil-cured varieties

• Capers: In brine

• Sun-dried tomatoes: Oil-packed or dry (to rehydrate as needed)

• Artichoke hearts

• Harissa: North African chili paste

What I Do With Them:

• Puttanesca or Tapenade Sauce: Tomatoes, olives, capers, and anchovies make a bold pasta sauce or topping

• Muffuletta-inspired sandwiches: Olive salad elevates any sandwich

• Sun-dried tomato pesto: Blend with basil, pine nuts, and olive oil

• Harissa-roasted vegetables: Toss with EVOO and harissa, and roast

• Artichoke dip: Blend with Greek yogurt, lemon, and herbs

Canned Fish

Sustainable, shelf-stable, and affordable protein that's ready in a pinch

• Tuna: Rich in protein and great for salads or tuna patties

• Salmon: Rich in omega-3s and protein

• Sardines: Rich in omega-3s and calcium

What I Do With Them:

• Niçoise-inspired Salad: Tuna, olives, potatoes, and green beans

• Salmon Patties: Mix with lemon, herbs, and a binder before searing

• Mediterranean Mezze Bowl: Pair with hummus, vegetables, and pita

• Pasta con le sarde: Sicilian pasta with sardines, fennel, and pine nuts

• Salmon Dip: Blend with yogurt, lemon, and herbs

Dairy & Alternatives

These refrigerated items are always great to have on hand for their versatility:

• Feta Cheese: Keeps for weeks when submerged in brine

• Greek yogurt: High protein and tangy

• Plant-based alternatives: Cultured, dairy-free work well too

What I Do With Them:

• Whipped feta dip: Blend with olive oil and herbs

• Tzatziki: Yogurt with cucumber, garlic, and dill

• Greek yogurt pancakes: Tender, light, and protein packed

• Feta-stuffed dates: Sweet and salty. Great before a workout!

…because Who Doesn’t Like a Sweet Treat

Natural sweeteners and dessert components:

• Honey: Local or store-bought

• Dried fruits: Figs, dates, apricots, currants

• Semolina flour: For traditional breads and sweets

What I Do With Them:

• Yogurt Bowls: Topped with nuts, fruit, and honey

• Poached dried fruit: Simmer with wine, orange peel, and cinnamon

• Fig Newton Bars

• Homemade granola or bars: Old-fashioned oats, dried fruit, nuts, and honey

• Semolina cake: Dense, moist, and lightly sweet alternative to flour-based cakes

• Stuffed dates: Nut butter filled, dip in dark chocolate

Mediterranean Meals from Your Pantry

With these staples on hand, you can create delicious meals in under 10 minutes:

1. Mediterranean Bowl

Combine cooked farro, chickpeas, olives, sun-dried tomatoes, and feta with a drizzle of olive oil and squeeze of lemon juice.

2. Pantry Pasta

Sauté anchovies and garlic in olive oil until melted, add capers, olives, and red pepper flakes. Toss with pasta and finish with lemon zest.

4. Five-Ingredient Soup

Simmer red lentils with canned tomatoes, onion, cumin, and a bay leaf. Finish with lemon and olive oil.

5. Mezze Plate

Arrange hummus, olives, canned fish, raw veggies, and pita for a no-cook meal

Stocking Tips

• Buy in bulk: Especially for frequently used items

• Rotate stock: Use the "first in, first out" principle

• Quality matters: Especially for olive oil and vinegar

• Clear storage containers: Clear glass (or plastic) containers help you see what you have on hand

• Label everything: Include purchase/open dates

A well-stocked Mediterranean pantry isn't just about convenience, but embracing a lifestyle rooted in simplicity, flavor, and whole foods. These staples have transformed the way I cook and bake. Meals come together seamlessly, making it easier to eat healthfully without sacrificing flavor or spending hours in the kitchen.

What begins as a pantry overhaul often leads to a more intuitive cooking style. You'll find yourself reaching for olive oil instead of butter, incorporating more beans and whole grains, and relying less on heavily processed foods. Your body will thank you for making these pantry essentials part of your weekly meals.

Which Mediterranean pantry staple could you not live without? I'd love to hear in the comments!