7 Quick Vegan Pantry Meals You Can Make When the Fridge Is Empty

We’ve all had those nights — no fresh veggies, no energy, and nothing but pantry staples staring back at us. But with a few clever pairings, you can still whip up a satisfying, plant-based meal in under 20 minutes. These seven ideas are easy, budget-friendly, and endlessly customizable.

Meal Ideas (List format):

🥫 1. Chickpea “Tuna” Salad

Mash chickpeas with vegan mayo (or tahini), mustard, diced pickles, and spices. Serve on toast, crackers, or a lettuce wrap. Surprisingly filling!

🍝 2. Spaghetti with Spicy Peanut Sauce

Whisk peanut butter, soy sauce, sriracha, garlic powder, and warm water into a sauce. Toss with pasta and top with sesame seeds or chopped nuts.

🌯 3. Black Bean Wrap

Warm up black beans, smash slightly, and mix with salsa. Wrap in a tortilla with hot sauce and anything else you have on hand — rice, canned corn, etc.

🍛 4. Coconut Lentil Curry

Simmer canned lentils with coconut milk, curry powder, garlic powder, and salt. Serve over rice or eat straight from the bowl.

🥣 5. Vegan Ramen Glow-Up

Instant noodles, upgraded: Toss the seasoning packet and stir in miso paste, garlic powder, and soy sauce. Add frozen veg if you have it!

🍲 6. Red Bean & Rice Skillet

Sauté canned kidney beans with tomato paste, spices, and rice. Finish with a splash of vinegar and nutritional yeast if you have it.

🌶 7. Pantry Chili

Mix any beans, canned tomatoes, and chili powder in a pot. Let simmer 15 mins, mash slightly for texture, and top with crushed tortilla chips.

Keeping a few of these combos in your back pocket makes it easier to stay plant-based without constant grocery runs. No fridge? No problem. Bookmark this list for your next “what do I even cook?” moment — your pantry’s got your back.