The 7 Best Foods to Stock for a Power Outage, According to Experts

Power outages can be stressful, unsettling, and downright inconvenient. Feeding your family during one can feel especially daunting, but a lack of electricity doesn't mean you don't have nutritional needs to meet and cravings to satisfy. 

Emergency preparedness takes many forms: go-bags and flashlights for natural disasters, back-up medications and wind-up radios for the zombie apocalypse, and shelf-stable foods for shorter disruptions like power outages. To help you plan, I'm combining my food science background with information from a registered dietician. Together, we compiled this list of the foods worth keeping on hand when the lights go out. 

Don't Open the Refrigerator

According to the U.S. Food and Drug Administration, refrigerator and freezer doors should remain closed as much as possible during a power outage. An unopened refrigerator will keep food cold and safe for about four hours, while a full freezer can hold its temperature for 24 to 48 hours.

That's why it's best to leave your fridge and freezer untouched—if the power returns quickly, your food will stay safe. In the meantime, shelf-stable pantry staples become your primary source of nourishment. Use this guide to stock your pantry wisely and keep meals satisfying during a power loss.

The Best Staples for Nutritious, No-Cook Meals

Rebecca Schlosberg, MS, RDN, LDN, culinary dietitian and baker, emphasizes the importance of continuing to prioritize fiber, protein, and healthy fats, even when the power is out and options are limited. With the right pantry staples, assembling balanced, nourishing meals is simpler than it sounds. 

Whole Grains

Whole-grain bread, crackers, and tortillas provide ready-to-eat fiber and staying power—no toasting required. 

Countertop Produce

Fresh, uncut bananas, tomatoes, citrus, and cucumbers don't need to be refrigerated and add welcome brightness and crunch to shelf-stable meals.

Dried Fruits and Berries

Freeze-dried fruits, dehydrated berries, and various dried fruits—especially those without added sugar—are concentrated sources of fiber and natural sweetness. They feel like a treat when you're in a pinch.

Canned Proteins

Canned beans, chicken, and fish offer long-lasting, protein-rich options. Tinned fish like tuna, salmon, sardines, and anchovies also contribute heart-healthy fats.

Seeds

Hemp, flax, and chia seeds act like nutritional confetti, effortlessly adding fiber, protein, and healthy fats with a quick sprinkle—no cooking or refrigeration needed. 

Heart-Healthy Oils

Be sure to have at least one type of oil on hand. Avocado, flaxseed, toasted sesame, canola, grapeseed, or olive oils enhance flavor while boosting healthy fat intake. You can drizzle them over salads, snacks, tinned fish, and more.

Single-Serving Packets

They might not be foods you usually keep on hand, but condiments such as mustard, mayonnaise, and jam—as well as shelf-stable hummus cups and dip packets—can instantly transform desperation into dignified dining.

Related Stories

The 7 High-Protein Pantry Essentials That Nutritionists Always Have on Hand

9 Pantry Essentials Grandma Always Had on Hand—and You Should Too

Smart Pairings

Schlosberg recommends these easy combinations for balanced, wholesome meals when the electric is out.

Trifecta Breakfast: Spread your favorite nut butter and single-serve jam packet on a whole-wheat tortilla or bread. Top with sliced banana, dried fruit, or freeze-dried berries, then sprinkle with chia seeds for fiber, protein, and healthy fats.  

Garden-Fresh Tartine: Spread a single-serve hummus cup on whole-wheat bread or a tortilla, top with sliced tomatoes, and finish with hemp seeds for a filling, plant-forward meal.

Tinned Fish by Candlelight: Serve anchovies, sardines, or flaked salmon with butter, flaky sea salt, and whole-grain crackers for a protein- and omega-rich tinned fish board that feels surprisingly indulgent.

The Fiber Holy Grail: Smash canned chickpeas with dried seasoning, like dried garlic, onion, paprika, everything bagel seasoning, and a splash of olive oil. Spread on whole-grain bread for long-lasting satiety.

Fish and Chips Reimagined: Mix canned tuna or salmon with single-serve mayonnaise and mustard packets, then scoop with whole-grain crackers for one of Schlosberg's favorite hunger-crushing combinations—a satisfying balance of protein and fiber.

Smart Snacking: Stir canned black beans into jarred salsa and scoop with multigrain tortilla chips for a quick, protein-boosted snack.