Contrary to what some people think, being prepared for emergencies is about more than just stocking batteries and flashlights. One of the most important things to do is make sure you have the right food on hand to keep everyone fed and energized. After all, it’s hard to think clearly and survive on an empty belly. The following foods are long-lasting, nutritious, and simple to prepare, making them perfect for any emergency scenario.
Canned Beans
Beans are a lifesaver when you need a quick, hearty meal, and that applies to emergencies too. Because they’re canned, they can last for years without going bad, and they’re packed with protein, fiber, and a host of nutrients that’ll help you feel full and energized. The other great thing about beans is that there are so many varieties to choose from. Black beans, chickpeas, and kidney beans are great options because they’re so versatile—you can mix them into salads, mash them for spreads, or eat them right out of the can.
Peanut Butter
Many people love the sweet, comforting taste of peanut butter, but that’s not why it’s on this list. Peanut butter is not only long-lasting but loaded with protein, healthy fats, and calories too, which is exactly what you need when you’re burning energy but don’t have access to fresh food.
Of course, it could get a little unhealthy if it’s all you’re eating, so you might want to opt for natural peanut butter without added sugar or oils.
Canned Tuna
If you have a forgotten can of tuna lying around in your pantry somewhere, you’re not alone. But in times of crisis, this overlooked staple really shines. It’s lightweight, easy to store, and an excellent source of protein and omega-3 fatty acids. You can eat it straight out of the can, mix it with crackers, or pair it with canned veggies for a quick, nutritious meal. If tuna isn’t your thing, canned salmon or sardines are equally great options for emergency protein.
Rice
Rice is one of those foods that can keep you full for hours. It’s super compact, cheap, and has a very long shelf life too, all of which makes it a no-brainer when it comes to emergencies. You can also pair it with beans or canned meats for a balanced and tasty meal all from the comfort of your own… bunker? Instant rice is an especially good choice during emergencies since it requires less cooking time and water.
Canned Vegetables
It goes without saying that fresh fruits and veggies can be hard to come by in times of crisis. But the good news is this doesn’t mean you have to give up on vitamins and minerals altogether. Canned vegetables are a solid alternative rich in nutrients and no need for refrigeration, making them perfect for emergency situations.
Stock up on classics like green beans, carrots, corn, and peas, and don’t hesitate to add them to rice or soups for a more varied meal.
Canned Soups
A hot bowl of soup can feel like a hug on a cold day, which is something you might really need during times of crisis. You won’t have to wait long either, as they’re ready to eat, nutrient-rich, and usually packed with plenty of protein and veggies. All you need is a way to heat them—though they can be eaten cold in a pinch.
Oatmeal
Oatmeal is another comforting yet underrated emergency food that deserves a spot in every pantry. Oats are a wonderful source of protein and fiber, and instant oatmeal packets are especially convenient since they require minimal water and no added ingredients. Oatmeal can work wonders for your gut health too.
To make it more interesting, keep some dried fruits, nuts, or honey on hand to mix in. If you’re storing larger quantities of oats, make sure they’re in an airtight container to preserve freshness.
Shelf-Stable Milk
When fresh milk isn’t an option, shelf-stable milk really steals the spotlight. Powdered milk or cartons of shelf-stable soy or dairy milk have long shelf lives and don’t need refrigeration until they’ve been opened. They’re perfect for cereal, oatmeal, coffee, or even baking if you’re fortunate enough to have the option. We’d recommend keeping a few cartons or a container of powdered milk in your pantry so you’re covered for any emergency recipe.
Canned Fruit
Like canned veggies, canned fruits are an unbeatable option when it comes to getting your vitamins and minerals in without needing fresh produce. Options like peaches, pineapple, and mandarin oranges are easy to store and eat straight from the can. To keep things even healthier, look for fruit packed in water or its own juice instead of sugary syrup. These fruits can also be added to oatmeal or eaten with crackers for a quick snack.
Nuts and Seeds
Nuts and seeds are the ultimate grab-and-go emergency food. They’re high in protein, healthy fats, and calories, making them perfect for energy when you’re on the move or need a snack that’ll satisfy your hunger and keep you energized.
Almonds, sunflower seeds, and trail mix blends are just a few options to consider. Store them in airtight containers or vacuum-sealed bags to keep them fresh and crunchy for as long as possible.
Crackers
Now, you may be thinking that a lot of the foods on this list would be pretty weird or boring to eat on their own. That’s where crackers come in to save the day. These crunchy little guys can transform basic emergency staples into proper satisfying meals. They’re great with peanut butter, canned tuna, or even just on their own as a crunchy snack. Whole-grain or high-fiber varieties provide a more nutritious option, helping to keep you fuller longer.
Dried Fruits
If you’re looking for a sweet snack that doesn’t spoil, dried fruits like raisins, apricots, or cranberries are a great choice. They’re full of sweet-tasting natural sugars, fiber, and vitamins, making them a palatable yet nutritious source of energy. Pair them with nuts for a homemade trail mix, or toss them into oatmeal for a burst of flavor. Just make sure to choose varieties without added sugars for the healthiest option.
Granola Bars
When you’re looking for a healthy, long-lasting snack that you can eat anywhere, there are few better options than granola bars. They’re compact, shelf-stable, and a perfect mix of carbs, protein, and healthy fats. Look for bars with minimal added sugar and plenty of fiber or protein to keep you satisfied longer.
Pasta
Pasta makes a wonderful emergency food option because it’s so easy to store and long-lasting. On top of that, it can be paired with almost anything—canned sauces, veggies, or proteins—to make a balanced and satisfying meal. Whole-grain pasta adds extra fiber and nutrients, making it an even better choice. And when time is tight, quick-cooking pasta can be a huge convenience.
Instant Coffee or Tea
Sometimes, a nice hot drink is exactly what you need during stressful times. And that’s exactly what instant coffee or tea packets can do for you. They’re lightweight, easy to prepare, and all you need to use them is a little hot water. Herbal teas can also double as remedies for minor discomforts like headaches or stomach upset.
Jerky
Jerky is famous for its ability to last almost forever under the right conditions, which is why it makes such a good emergency option. If you don’t know how long you’ll be stuck in your home or bunker, jerky will be your new best friend. It’s also a great protein source that’s easy to eat on the go. If you’re worried about it being unhealthy, look for options with less sodium and minimal additives.