7 Canned Goods This Nutritionist Has Been Buying on Repeat All Fall

I’m not the only one stocking up on canned foods this season. As a registered dietitian, I have my own list of canned foods that I buy on repeat — especially as fall settles in and the weather gets cooler. 

Sure, certain canned foods can have higher amounts of sodium (and other preservatives!) than I’d like to see, but there are also plenty of options that pack a punch when it comes to nutrition. These pantry staples help me get cozy and nutritious breakfasts, lunches, dinners, appetizers, and even snacks on my table in a jiffy. Which canned goods do I buy? Among the sea of choices out there, these are my seven favorites.

With school back in session, finding protein choices that are versatile and simple to use is key. And leaning on canned salmon opens up a ton of quick dinner opportunities that I can feel good about — omega-3 fatty acids and nutrients like vitamin B12 make salmon a

nutritional powerhouse

Buy: Safe Catch Canned Wild Pacific Pink Salmon, $9.50 for 2 (5-ounce) cans at Thrive Market

Yes, pineapple is considered more of a summertime fruit, but sprinkle a little cinnamon on it and, poof! Instant fall flavor. Tropical gold pineapple is the sweetest pineapple available, and has more vitamin C than the regular variety. And because these chunks are canned with natural pineapple juice, it is a no-added-sugar option that is a perfect addition to my pantry. I eat this pineapple with cottage cheese, in smoothies, and in sorbet recipes when I break out my Ninja Creami.

Learn more: Dole Canned Tropical Gold Pineapple Chunks

Once fall arrives, football viewing parties are in full effect at my house. And the one ingredient I use over and over when entertaining hungry football fans is canned black beans. Eden Foods Organic Black Beans are a versatile and nutritious addition to a slew of fan-favorite appetizers, like a nachos topper in an easy skillet dip.

Buy: Eden Foods Organic Black Beans, $2.99 for 15 ounces at Fresh Direct

What would a fall pantry be without our beloved pumpkin? Thrive Market Organic Pumpkin, which comes in BPA-free cans and is certified organic, is super flavorful and versatile. Add it to muffins, soups, and even smoothies for nutrient-packed and fall-flavored dish that just screams FALL. 

Buy: Thrive Market Organic Pumpkin, $1.99 at Thrive Market

When the holiday season rolls around, unexpected visitors tend to pop in with zero notice (at least at my house). I like to keep a jar of Pearls Pitted Olives on hand for when appetizers are expected but I haven’t made a grocery run in a while. Served in a fancy bowl, they make a super-satisfying addition to a simple spread of noshes, including nuts, crackers, and cheeses.

Buy: Pearls Pitted Olives, $2.49 for 6 ounces on Instacart

In the South, boiling green peanuts with spices and salts until they are soft and then shucking them on a screened porch is the stuff that summertime dreams are made of. Because I can’t get my beloved green peanuts once the weather cools down, stocking up on canned boiled peanuts is a perfect solution. They are a bit saltier than what my dietitian self would like, but they sure do hit the spot!

Buy: Peanut Patch Boiled Peanuts, $1.98 for 25 ounces at Walmart

Canned chicken makes easy meals even easier. (Try a fall-inspired chicken salad with apples and cranberries or a cozy chicken casserole!) And if there are little ones at home, soft chicken (like Wild Planet Organic Roasted Chicken Breast with no added salt) can be an excellent first-food choice.

Buy: Wild Planet Organic Roasted Chicken Breast, $5.39 for 5 ounces

Do you have a favorite canned food for fall? Tell us in the comments below!