These easy pantry meals are great for when you don't have a lot of groceries and need something fast. Made with simple ingredients that you can stock in your pantry or fridge, they're the easiest migraine-friendly meals you can make on a busy week.
Easy Pantry Meals
Migraine-friendly pantry meals are really tough to come by. The whole idea behind a migraine diet is that eating fresh foods are best. When I think of pantry meals, I think of a lot of pre-packaged "just add water" meals like noodle cups that are filled with MSG. I also consider frozen dinners to be a "pantry meal" in a way, but those have the same issue. Additives, preservatives, flavorings are also how a lot of brands keep their food shelf stable while maintaining taste.
So what can someone who is trying to follow a migraine diet during a national pandemic do? I hope these meal ideas will give you some good tips! I'm breaking them out by.
- Pantry Meals
- Minimal Ingredient Meals
- Easily Frozen Meals
Between these three combinations, some of which crossover, you should have lots of ideas for an easy meal in. And don't forget about these additive-free pantry items that I love.
Pantry Meals
This recipe contains a few ingredients that are fresh like jicama and green onion, but you can simply leave the jicama out and replace the green onion with dried chives or shallots. I love to make this with Sir Kensington's Organic Mayo. Serve with water crackers or potato chips.
For this recipe you can use canned corn to make it pantry-friendly.
No need to get super fancy with all the vegetables here, the sauce with noodles alone is delicious. Plus most people aren't hoarding coconut aminos and sunflower seed butter at the moment. I love to use these rice noodles. Can't tolerate coconut aminos? Try this fake soy sauce recipe.
Replace the spaghetti squash with your favorite pasta and you have the easiest meal in the world.
A quick snack or easy breakfast, this seed granola uses pantry stable ingredients and is nut-free. Also don't forget about oatmeal and all the things you can do with it - like overnight oats! I have 3 overnight oat recipes in my book.
Minimal Ingredient Meals
These meals are ones that contain fewer than 8 ingredients total and very easy to find ingredients. These are meals that also cook in about 30 minutes or less. Incredibly simple, migraine-friendly, and healthy, your family will love these simple dishes.
Egg Roll in a Bowl
Pepita Crusted Salmon
Creamy Boursin Pasta
Corn, Zucchini, & Goat Cheese Pasta
Honey Chipotle Chicken
Thai Chicken Lettuce Cups
Teriyaki Salmon
Chicken Zucchini Poppers
Slow Cooker Apricot Chicken
Soy Free Ramen
Instant Pot Steak Tacos (use pre-made salsa)
Pomegranate Chicken Salad
Stuffed Zucchini Boats
Cream Cheese Toast
Baked Goat Cheese Pasta
Boursin Stuffed Chicken
Crispy Buffalo Chicken
Turkey Pesto Sandwich
Easily Frozen Meals
These meals might require a few more ingredients, but they either use frozen ingredients, pantry staples, or can be frozen and stored ahead of time.
Basic Meatball Recipe
Kale and Sweet Potato Curry Soup
Cherry Vanilla Smoothie
Mexican Grilled Chicken - For these, simply grill, slice, and store in the freezer for meals, tacos, or salads.
Shredded Steak Tacos - The shredded steak can be used to stuff potatoes, in tacos, or even with eggs for breakfast. It's a great recipe to keep on hand in the fridge.
Beef Enchiladas - Enchiladas are actually really easy to freeze even after the sauce is poured on top. When it comes time to cook, simply pull out of the freezer and put into the oven at 400 for about 23-27 minutes. If you don't want to take up space with giant cookware, use foil disposable pans.
Enchilada Casserole
Any of the Soup Recipes except with rice.
Crustless Chicken Pot Pie
Chicken Tinga
Chicken Meatballs
Beef Meatballs
Lazy Lasagna
Baked Goat Cheese Pasta
Beef Stew
Apricot Chicken
Pulled Pork
Any of my muffin or cake recipes also freeze beautifully!
Stacie H says
Newbie here so apologies if initial bombardment :):
A few months ago I started Four Sigmatic lions main coffee; dark roast Arabica coffee, organic log-grown lion’s mane mushrooms, organic yacon juice powder. While I will start cutting back on the caffeine (oh but I love it) by buying their half-caff and have already started swiss filtered decaff (Kicking Horse- love it) and have never noticed mushrooms to be a trigger but in the learning phase. I'm wondering if there are any other warnings here?
Alicia says
No, not really! Just if you start to notice a connection with certain foods and how they make you feel take a note. 🙂
Jan-Adette says
I have suffered migraines since 5 yrs of age. I am 65 yes old. Medications do not cut the mustard as saying goes. They cause severe weight gain. Diet has been my friend all these years, however dull it has been. Thank you child, for having developed delicious and tasty foods after all these years. Now I can enjoy and at least go and possibly be the weight the doctors want...wink 😉
Alicia says
Thank you for sharing that! Lots of healthy recipes here. 🙂
Ryanne says
Thanks for all of the great pantry friendly meal ideas! I will definitely be using some of these over the next few weeks. Hope you and your family are safe and sound at home. Crazy times!
Alicia says
So crazy! Thanks, Ryanne. I hope you're staying safe too and taking care of yourself! 🙂
Jill says
Stay safe yourself Alicia!!
Happy cooking,
Jill x