Let’s be real — we’re not all soaking beans and making nut milk from scratch every weekend. I’ve found healthy living can be made easier with a few key upgrades. These clean eating pantry swaps have simplified my life, and made trips to the grocery store a lot less overwhelming.

Over the years, these small changes have helped me to feel better about what I’m feeding myself (and my family). They are practical and low effort.

The best part? These swaps become routine. Once I found healthier products to replace the conventional ones I was using, it was easy peasy. I had my staples, and I no longer had to spend tons of time analyzing ingredient lists at the grocery store.

If you’re ready to clean up your pantry without overhauling your entire life, here are the products I’m actually using.

The Healthy Pantry Swaps I Actually Use

1. Instead of white bread, try sourdough

Sourdough is fermented, easier on digestion, and still tastes like bread. There are also brands that make gluten-free sourdough, which is what I use. I subscribe to Simple Kneads and get a delivery every month. I choose their quinoa sourdough because it’s the only one that’s seed oil-free. I am the only person in my house that’s gluten-free but my entire family enjoys this bread.

My kids eat it in the morning toasted with butter or ghee and jam. I love making smoked salmon toast with this bread.

2. Instead of white rice, try brown or wild rice

Swapping this in just a few meals a week adds fiber and nutrients. Brown and wild rice usually has a longer cook time. I try to make a large batch so I have some leftovers for the next day or two.

3. Instead of refined oils, try avocado oil, olive oil, butter, or ghee

I try to avoid seed oils when I can. For high-heat cooking, I use avocado oil or ghee. Avocado oil has a smoke point of 500 degrees!

Olive oil is my go-to for dressings and roasting. I opt for single-source olive oils instead of blends.

4. Instead of flavored yogurt, try Greek or coconut yogurt

So many store-bought yogurts are packed with sugar. I am mostly dairy-free (occasionally, I eat cheese) so I use coconut yogurt and add a little honey or maple syrup with fresh berries. Greek yogurt works well too!

5. Instead of white sugar, try maple syrup or honey

When I bake or sweeten oatmeal, these are my go-tos. They actually taste better and come with trace minerals. I usually buy raw, unfiltered honey. The less processing, the more nutritional value.

6. Instead of processed nut butters, try one-ingredient nut butters

Check the label of nut butter! You want to see just almonds or peanuts, nothing else. You’d be surprised how many brands sneak in seed oils, sugar, and salt. I usually grab mine at Whole Foods or Thrive Market.

7. Instead of conventional chips, try avocado oil-cooked chips

This is a small upgrade that feels big. We love Boulder Canyon chips in our house! These chips are cooked in avocado oil and super crunchy. I love the ingredient list: potatoes, avocado oil and sea salt. Super straightforward.

8. Instead of bottled dressings, try homemade or clean-label brands

Most store dressings are full of additives and seed oils. When I can, I make my own honey mustard dressing: one clove of garlic (minced well), olive oil, champagne vinegar, dijon mustard, and a drizzle of honey. It takes five minutes and tastes way better than anything in a bottle.

9. Instead of seasoning packets, try homemade spice blends

Taco night? I skip the pre-made packets and use spices I already have — cumin, chili powder, garlic powder, onion powder, paprika, and sea salt. You can easily find a quick recipe to follow online.

10. Instead of nut milks with gums and fillers, try MALK, Three Trees, or homemade

Many nut milks contain fillers and gums that can be hard on digestion. I love clean brands like MALK and Three Trees. If I’m feeling ambitious, I’ll make a small batch of almond milk at home. Honestly, homemade almond milk is the absolute best. Nothing compares to the flavor.

Bonus Clean Eating Pantry Swaps to Consider:

• Instead of instant oatmeal use organic rolled oats
• Instead of cane sugar try coconut sugar
• Instead of store-bought trail mix, make your own with dried fruit, seeds, and unsweetened coconut. Here’s my favorite homemade trail mix recipe.
• Instead of conventional coffee, try organic, mold-tested brands like Bulletproof
• Instead of typical tea bags, use non-toxic or loose-leaf options (many conventional bags contain microplastics). I like Tea Pigs which I’ve found in Whole Foods.
• Instead of kosher salt, try pink Himalayan or Celtic sea salt.

The Takeaway: Simple Healthy Pantry Swaps

I don’t eat perfectly all the time. I eat seed oils when I’m out to dinner, and yes, I’ll absolutely enjoy a real dessert with cane sugar. My goal isn’t to live a stressful, restrictive life, it’s to feel good about what I’m putting into my body most of the time. The 80/20 rule.

So if you’re looking to clean up your pantry and feel a little more aligned with the way you want to eat day to day, start small. Try one swap this week, then another next week. Over time, these little upgrades become second nature.

Before you know it, your pantry will feel healthier than ever!