Component cooking
What is component cooking?
Component cooking is a convenient and creative alternative to making full meals. Component
cooking involves preparing individual meal elements that you can then combine in a variety of
different ways.
Basic components
Carbohydrates
- Whole grain or bean-based pasta
- Brown rice, wild rice or quinoa
- Whole grain breads, tortillas or pitas
- Potatoes (white or sweet)
- Winter squash (butternut, acorn, spaghetti)
- Corn
- Oats
- Fruit
Protein
- Chicken, turkey, pork, beef
- Fish or shellfish
- Eggs
- Beans or lentils
- Tofu or tempeh
- Cheese (natural, cottage, ricotta)
- Nut or seed butters
Vegetables
- Roasted or steamed vegetables
- Leafy greens
- Riced vegetables
- Spiralized vegetables
- Raw vegetables
- Hummus
- Guacamole
- Pesto
- Salsa
- Salad dressing
- Sauces
- Spices and seasonings
Flavor
- Hummus
- Guacamole
- Pesto
- Salsa
- Salad dressing
- Sauces
- Spices and seasonings
Convenient components
- Instant brown rice and quinoa
- Instant oats
- Frozen diced potatoes
- Whole grain breads, tortillas, pitas
- Pre-cooked and/or pre-seasoned proteins
- Canned chicken, tuna, salmon
- Hard-cooked eggs
- Canned beans or lentils
- Canned or frozen fruits and vegetables
- Pre-chopped fruits and vegetables
- Bagged salads
- Store-bought hummus, guacamole, pesto, salsa, dressings
- Bottled sauces (e.g. BBQ, stir-fry, curry, marinara)
- Seasoning blends (e.g. Mexican, Asian, Mediterranean)
Meal ideas include:
- Bowl meals
- Stir-fries
- Burritos, tacos, quesadillas
- Wraps or sandwiches
- Salads
- Pastas
- Scrambles, omelettes or frittatas
- Open-faced toasts
- Overnight oats
- Savory oats