Emily’s Spice and Seasoning Staples

One of the secrets to preparing healthy meals is having the tools you need to make them. Over the years I’ve been asked by many friends and family how I’m able to bring so much variety to the meals I prepare. Most of them want to make more than just broccoli and chicken but when they step into their kitchen they don’t have things to make the recipes they want.

Today I’m taking you inside my kitchen to share my spice and seasoning staples. As a 3 part-series every Wednesday I’ll be sharing staple ingredients I use in my own kitchen. Although it may seem like a lot upfront, in the end, these ingredients last a long time and are key to changing up your meals. By investing in your staple ingredients now you can make spice blends all the time like Taco Seasonings or Pumpkin Pie Spice and save money in the long run.

Check out this printable grocery list with all my staples on it! Print it to take with you to the store the next time you shop!

Oils & Vinegars

  • Canola or vegetable oil
  • Olive oil
  • Coconut oil
  • Balsamic vinegar
  • Apple cider vinegar
  • Red wine vinegar


  • Salt
  • Black Pepper
  • Garlic Powder
  • Onion Powder
  • Chili Powder
  • Paprika
  • Cumin
  • Oregano
  • Cinnamon
  • Pumpkin Pie Spice
  • Red Pepper Flakes OR Cayenne
  • Italian seasoning blend
  • Lowry’s Seasoned Salt
  • Tony’s Creole Seasoning
  • Curry powder (optional)

Other Seasonings

  • Thai Red Curry Paste
  • Sriracha
  • Soy Sauce