Top 10 healthy convenience foods to try

An open tin of tomatoes on a table next to some fresh vine tomatoes

10 healthy convenience foods

1) Chickpeas

Whether tinned, in a jar or in a carton, chickpeas are a wonderfully versatile staple to have in the cupboard. Chickpeas contain 115 calories per 100g. They are high in protein, which helps you feel fuller for longer, and fibre, which helps support a healthy digestive system. In fact, just 100g of chickpeas will provide almost a third of your recommended daily fibre intake. Chickpeas can be added to soups, stews and salads, roasted in the oven or blended to make hummus.

Try our healthy chickpea recipes:

2) Lentils

Lentils are much easier to use when pre-cooked – no soaking overnight or lengthy cooking. Whether you buy green, red, Puy or brown lentils, and whether they're in a tin, carton or pouch, they can be eaten hot or cold and are a great addition to your diet. You can expect them to contain about 105 calories per 100g and be high in protein, at almost 9g per 100g. They're also high in fibre, at 6.6g per 100g, helping you to increase satiety at meal times.

Lentils can be used as a base for a salad, as a substitute for beef or lamb mince, or added to soups, stews and curries.

Healthy lentil recipes:

3) Pesto

Traditionally made with pine nuts, basil, garlic and parmesan or pecorino, pesto typically comes in either a green (basil) or red (sundried tomato) version, but there are plenty of other varieties, including roasted red pepper, chilli and vegan options.

50g pesto (about a quarter of a jar) will provide around 210 calories, largely due to the cheese and pine nut content. This means technically it's a high-fat product, but while pesto contains on average 22g of fat per 50g, only 3g of this is saturated fat. The rest is healthier unsaturated fats, and the great thing about pesto is you don’t need a lot of it to add flavour to your food. If you are concerned about the fat content, then look out for the reduced fat versions available.

Our favourite healthy pesto recipes:

4) Quinoa

Quinoa is an edible seed that belongs to the amaranth family. It has a slight nutty taste and is naturally gluten-free. It is a useful source of plant-based protein (6g per 100g cooked weight serving), and fibre (4g per 100g), making it a great alternative to rice or couscous.

You can buy quinoa pre-cooked in pouches and you’ll find different varieties, such as red and white quinoa, or mixes of quinoa with rice or other whole grains. You can also find flavoured versions, but these may not be gluten-free so always check labels if necessary.

Quinoa can be used in salads, as the main carbohydrate with a meal instead of potato, or instead of oats for a twist at breakfast.

Try some nutritious quinoa recipes:

5) Rice

Yes, rice can be a healthy and convenient food, especially if you are buying it pre-cooked. This is because cooking and cooling a food that is high in starch, such as rice, actually increases its resistant starch – meaning that, when consumed, it resists digestion and acts like a type of soluble fibre. This is especially good for your digestive system and your microbiome, as your gut bacteria love resistant starch – it helps to feed them, as well as offering other health benefits including reduced appetite, and improved blood sugar levels and insulin sensitivity.

As an added bonus, if you buy pre-cooked rice and reheat it (so it has been cooked, cooled and cooked again), this increases the amount of resistant starch even more. Pre-cooked rice pouches can easily be swapped for the dried rice in your favourite recipes.

Simple, satisfying rice recipes:

6) Protein powder

Protein powders come from ingredients such as milk (whey or casein protein), or from plants including pea, hemp, soya or rice. In order to find a good protein powder that can form a convenient yet healthy addition to your diet, it is best to choose one with the least amount of ingredients in it – so for example a pea protein powder that is 100% pea, rather than one with lots of added extras and flavours.

Protein powder can be an excellent way to boost a dish, helping you feel fuller for longer. This may help with weight loss, or even weight gain for those recovering from illness or those doing a lot of exercise.

These powders can simply be added to a smoothie or a breakfast dish, or incorporated into baked goods or snacks to give you a protein boost throughout the day.

Our best protein powder recipes:

7) Tinned sardines

These little fish are an excellent addition to your diet as they contain omega 3, an essential fatty acid that helps to keep your heart healthy, boost your mood and gut bacteria, and offer neuro-protective benefits against conditions such as dementia.

It is recommended to have at least one portion of oily fish, such as sardines, a week. Tins are great as you can always have them to hand for a convenient lunch or dinner. Just 100g of sardines (about one tin), provides 220 calories and a whopping 23g of protein, ensuring you stay fuller for longer. They also contain tiny, edible bones which are a great source of calcium.

You can buy tinned sardines in brine, spring water, olive oil, sunflower oil or even tomato sauce. Those in oil are naturally higher in fat as a result, but it is mainly the healthy, unsaturated variety of fats.

Nutritious sardine recipes:

8) Frozen spinach

The great thing about frozen veg is that it is frozen within hours of being picked, retaining a lot of its goodness. It’s also super-convenient and lasts much longer than buying a fresh bag. A bag of frozen spinach is a great way to ensure you always have one of your 5-a-day to hand.

Just one handful of frozen spinach (about 100g) contains 3g of protein, but its main benefits are its nutrients – it easily contains your recommended daily allowance of vitamin A (in the form of beta-carotene), which is important for a good immune system, as well as a good dose of vitamin K, which helps with blood clotting and wound healing.

Spinach is very versatile and can be added to your morning smoothie, served alongside eggs or added to a host of everyday meals like pasta or curries.

Fabulous frozen spinach recipes:

9) Tinned tomatoes

Tinned tomatoes are a good source of vitamins and minerals including vitamin A for the immune system, vitamin K for wound healing and B vitamins for energy and the nervous system. Half a tin also contain about a third of your recommended daily intake of vitamin E, which we need for healthy skin and eyes.

There isn’t a great deal of difference between chopped and whole tinned tomatoes when it comes to nutrition, but some think whole tomatoes carry more flavour.

Top tinned tomato recipes:

10) Coconut milk

Despite being high in saturated fat (16g per 100ml), the type of fat in coconut milk is known as a medium-chain saturated fatty acids – in particular, one called lauric acid. The different structure of these fatty acids has all sorts of implications, from how the fat is digested to how it may influence your body. While coconut milk is a higher-calorie food (169 calories per 100ml), these calories are used more efficiently by the body and are less likely to be stored as fat as a result.

There are also light versions which contain around 75 calories per 100ml. These typically contain approximately half the fat of the regular product, although it is worth checking the ingredient information because the coconut content may vary (from 22% to 55% or more) and this is likely to impact the creaminess of your dish.

Coconut milk recipes:

Enjoyed these tips? See more healthy inspiration below...

Ultra-processed foods: what to avoid
All you need to know about sugar
Top 10 tips for a healthy heart
10 things you should know before giving up sugar

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Nutrition and Lifestyle Medicine (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.