13 Underrated Canned Foods You Should Pursue More Often
Canned foods often get a bad rap as less nutritious pantry fillers, but many deserve a prime spot in your kitchen lineup.
Beyond the usual suspects like tuna and beans, there’s a whole world of convenient, affordable, and surprisingly nutritious options hiding in the canned goods aisle.
I’ve discovered some game-changers that have revolutionized my quick meals and emergency food stash.
1. Sardines: Tiny Fish, Mighty Benefits
Sardines might make you think of cartoon cats or your grandfather’s strange snacks, but these little swimmers pack a serious nutritional punch. Loaded with omega-3s, calcium (from their edible bones!), and protein, they’re basically nature’s multivitamin in a tin.
Mash them on toast with avocado, toss with pasta, or add to salads. The flavored varieties with olive oil and lemon make an instant Mediterranean-inspired meal.
2. Canned Pumpkin: Not Just for Pie
Smooth, velvety canned pumpkin sits lonely on shelves until Thanksgiving rolls around. What a shame! This fiber-packed orange wonder works magic in morning oatmeal, smoothies, and even pasta sauces.
I accidentally bought six cans last fall and discovered it makes an incredible curry base. Plus, it’s packed with vitamin A and potassium – nutrients many of us don’t get enough of regularly.
3. Jackfruit: The Meat Substitute You Never Knew You Needed
Young canned jackfruit might be the weirdest item in your grocery cart, but trust me, it’s worth the strange looks. When cooked and shredded, it mimics pulled pork or chicken with an uncanny similarity in texture.
Last summer, I served jackfruit tacos at a barbecue and didn’t tell anyone they were plant-based until after seconds were taken! Simply drain, rinse, season, and sauté until the edges get slightly crispy.
4. Coconut Milk: Creamy Kitchen Transformer
Full-fat canned coconut milk isn’t just for curry. It’s a kitchen chameleon waiting to transform ordinary dishes. Swap it for dairy in coffee, oatmeal, or baking for richness that’ll make your taste buds dance.
Keep a can in the fridge (after opening, transfer to a container), and the thick cream on top makes an incredible dairy-free whipped topping.
The remaining liquid works beautifully in smoothies or as a milk replacement.
5. Artichoke Hearts: Mediterranean Magic in Minutes
Artichokes are prickly, time-consuming beasts to prepare fresh. Canned hearts deliver all the earthy, nutty flavor without the hassle. Drain, rinse, and toss these tender morsels into pasta, pizza, dips, or salads for instant Mediterranean flair.
The marinated varieties bring extra zip, but even water-packed ones can be dressed up with lemon, garlic, and herbs. My favorite midnight snack? Artichoke hearts on crackers with a smear of goat cheese.
6. Refried Beans: Beyond Burritos
Refried beans aren’t just burrito filling – they’re the secret weapon for lightning-fast meals. Spread on toast and top with an egg for breakfast, thin with broth for soup, or layer in a casserole for a protein boost.
I once had nothing but a can of refried beans and tortilla chips for dinner during a snowstorm. Warmed them up, topped with hot sauce and the last bits of cheese from my fridge – it was surprisingly satisfying and kept me full for hours!
7. Canned Salmon: Wild-Caught Convenience
Forget sad tuna because canned salmon is the sophisticated cousin with better nutrition credentials. Often wild-caught (check the label), it delivers omega-3s, vitamin D, and calcium when you eat the soft bones.
Form into patties for quick salmon cakes, flake into pasta, or mix with mayo and herbs for a sandwich filling that’ll make your coworkers jealous.
The boneless, skinless varieties are gateway options if you’re squeamish about fish contents.
8. Canned Potatoes: The Unexpected Time-Saver
Canned whole potatoes sound bizarre until that moment you need potatoes NOW and don’t have 30 minutes to boil them. These pre-cooked spuds crisp up beautifully when pan-fried in minutes.
Drain, pat dry, smash slightly, and fry in butter until golden for instant smashed potatoes. Slice for quick potato salad or hash.
They’re already perfectly tender inside, so you’re just adding color and flavor – weeknight dinner magic!
9. Canned Chicken: Emergency Protein Hero
Canned chicken gets eye-rolls from food snobs, but it’s saved my dinner plans countless times. Unlike its processed lunch meat cousins, it’s just cooked chicken – perfect for quick salads, soups, casseroles, or enchiladas.
The texture works best in dishes with sauce or dressing. I keep a can in my desk drawer at work for protein emergencies – drain, add to a microwaved sweet potato with some hot sauce, and lunch is served in minutes.
10. Canned Lentils: Plant Protein Without the Wait
Dried lentils are cheap but take precious time to cook. Canned lentils deliver the same fiber and protein without the 30-minute simmer. Rinse away the canning liquid, and they’re ready for salads, soups, or grain bowls.
I started keeping these on hand after a vegetarian friend came for dinner unexpectedly. Warmed with some cumin, garlic, and a splash of lemon juice, they became an instant side dish that everyone devoured. Now they’re a pantry staple.
11. Canned Corn: Sweet Golden Versatility
Fresh corn has a frustratingly short season, but canned corn brings that sweet summer flavor year-round. Beyond the side dish routine, it adds sunny pops of flavor and color to salsas, chowders, and cornbread.
The fire-roasted varieties add smoky depth to any dish. My winter comfort hack: drain a can of corn, sauté with butter and chili powder until slightly charred, then squeeze lime juice over it – instant street corn vibes when snow is falling outside.
12. Canned Mushrooms: Umami Bombs on Standby
Fresh mushrooms spoil quickly, but canned ones wait patiently for months. While their texture differs from fresh, they excel in cooked applications where their concentrated umami flavor shines – think pasta sauces, stroganoff, or pizza toppings.
Drain well and pat dry before cooking to remove excess moisture. Then sauté until the edges brown for maximum flavor.
These unsung heroes have saved countless late-night cravings when my produce drawer was bare.
13. Canned Pineapple: Tropical Versatility
Breaking down a fresh pineapple requires machete-like skills and leaves sticky juice everywhere. Canned pineapple brings tropical brightness to both sweet and savory dishes without the battle.
The juice doubles as a marinade for meat or a base for quick sauces. During a snowstorm last winter, I mixed canned pineapple chunks with some jarred salsa for an instant fruit salsa that brightened up emergency tacos and reminded us that summer would eventually return.