Weekly Menu Oct 5-11, 2025

Pantry Power-Up: My Low-Carb, Oven-Free Weekly Menu (Oct 5-11, 2025)

Hey everyone!

As we sail into the latter part of 2025, I’ve set myself a goal: eating entirely from my pantry and freezer for the remainder of the year. Why? We want to maximize our resources, reduce food waste, and truly appreciate the effort we put into preserving our own food. My focus remains on low-carb and healthy options, but with a twist – for this particular week, I’m going oven-free! Because once again, this oven I’m growing to hate has stopped working. 3rd time in three years, 2nd time in the last 3 months. (Not a happy camper here)

This week’s menu, from October 5th to October 11th, 2025, is a testament to how creative and delicious pantry meals can be, especially when you have a well-stocked supply of home-canned and frozen meats. Let’s dive into what’s on the menu!

My Pantry & Equipment Powerhouse:

Before I reveal the meals, here’s a peek at what I’m working with:

• Protein Stash: Home-canned chicken, beef, and pork (my absolute heroes for quick meals!), plus frozen cuts of the same.
• Low-Carb Essentials: Green beans, mushrooms, canned spinach, canned tomatoes, Rotel, and a glorious array of cheeses (cheddar, mozzarella, colby, fiesta blend, parmesan). I also have olive oil, butter, and eggs.
• Cooking Arsenal (No Oven!): Stovetop, slow cooker, Instant Pot, air fryer, and the grill. This diverse set allows for so much flexibility!

The Oven-Free, Low-Carb Weekly Menu: October 5-11, 2025

Each meal is designed for ease, flavor, and to keep those carbs in check using what’s already on hand.

Sunday, Oct 5th: Instant Pot/Stovetop Cheesy Beef & Mushroom Casserole

• Source: Home-canned beef
• Why it works: This is pure comfort food made simple! My home-canned beef combines with sautéed mushrooms, a touch of garlic, and then gets wonderfully gooey with a blend of Parmesan and mozzarella/cheddar cheese. It’s rich, satisfying, and incredibly quick on the stovetop or in the Instant Pot.
• Method: Instant Pot (sauté & pressure cook) or stovetop.

Monday, Oct 6th: Air Fryer Garlic-Butter Pork Bites

• Source: Frozen pork
• Why it works: My air fryer is a magic wand for crispy perfection! Cubed pork, tossed in olive oil, garlic, salt, and pepper, gets beautifully golden. A quick drizzle of melted butter at the end elevates it. Paired with butter-sautéed green beans, it’s a perfect weeknight meal.
• Method: Air fryer.

Tuesday, Oct 7th: Stovetop Cheesy Chicken & Mushroom Scramble

• Source: Home-canned chicken
• Why it works: Who says scrambled eggs are just for breakfast? This hearty scramble uses home-canned chicken, sautéed mushrooms, and eggs, all brought together with a melty fiesta blend cheese. A protein-packed, super-fast dinner.
• Method: Stovetop.

Wednesday, Oct 8th: Slow Cooker “Pull-Apart” Shredded Beef

• Source: Frozen beef
• Why it works: My slow cooker earns its keep today! A frozen beef roast goes in with canned diced tomatoes and simple seasonings. Low and slow cooking means a tender, fall-apart shredded beef by dinner time. So versatile, I’ll enjoy it topped with mozzarella.
• Method: Slow cooker.

Thursday, Oct 9th: Stovetop Canned Pork & Green Bean Hash

• Source: Home-canned pork
• Why it works: Another pantry superstar! Drained canned pork (broken up like ground meat) gets sautéed with well-drained green beans until lightly browned. A sprinkle of Parmesan cheese finishes this quick and satisfying hash.
• Method: Stovetop.

Friday, Oct 10th: Grilled Cheesy Chicken Breasts

• Source: Frozen chicken
• Why it works: Grilling isn’t just for summer! Thawed chicken breasts, seasoned and grilled until nearly done, then topped with mozzarella and a slice of canned tomato before a final melt. Simple, juicy, and delicious.
• Method: Grill.

Saturday, Oct 11th: Simple Meat-Lover’s Chili

• Source: Home-canned beef, pork, and chicken
• Why it works: The ultimate pantry clean-out! This stovetop chili uses a medley of my home-canned meats, canned tomatoes, Rotel, and spices for a rich, hearty, bean-free chili. Perfect for a cozy Saturday night.
• Method: Stovetop.

Reflections on Pantry Eating:

This journey isn’t just about saving money (though that’s a huge bonus!). It’s about:

• Resourcefulness: Learning to create amazing meals with what you have.
• Efficiency: Canned meats are a game-changer for speeding up dinner prep without compromising on quality or health.
• Sustainability: Reducing trips to the store and making the most of every ingredient.
• Health: Sticking to low-carb means I’m feeling great and maintaining my energy levels, even with simplified ingredients.

I’m truly excited about this week’s menu and the rest of my “pantry power-up” adventure for 2025. What are your favorite pantry staples or low-carb go-to’s?

Recipes

1. Instant Pot/Stovetop Cheesy Beef & Mushroom Casserole

This recipe turns your canned beef and mushrooms into a decadent, savory dish, ready in minutes.

Ingredients

• 1 large jar or can of Home-Canned Beef (about – 2 cups of meat), well-drained
• 1 cup fresh or canned Mushrooms, sliced (If canned, drain them well)
• 2 Tablespoons Butter or Olive Oil
• cup water or beef liquid (from the canned beef, reserved)
• 1 teaspoon Garlic Powder
• teaspoon Salt
• teaspoon Black Pepper
• cup Parmesan Cheese, shredded
• cup Mozzarella Cheese or Cheddar Cheese, shredded

Instant Pot Instructions (Quick & Easy)

1. Sauté Mushrooms: Turn the Instant Pot to the “Sauté” setting. Add the butter or olive oil. Add the mushrooms and cook for 5-7 minutes until they are softened and lightly browned.
2. Add Beef & Seasoning: Add the drained, canned beef to the pot, breaking up any large chunks. Stir in the Garlic Powder, salt, and pepper. Cook for about 2 minutes to heat the beef through.
3. Pressure Cook: Pour in the cup of reserved liquid (or water). Scrape the bottom of the pot with a spoon to ensure nothing is sticking (this prevents a “Burn” warning). Secure the lid and set the vent to Sealing.
   • Set the Instant Pot to Manual/Pressure Cook (High) for 3 minutes.
4. Finish: Once cooking is complete, do a Quick Release of the pressure. Remove the lid. Stir in the Mozzarella/Cheddar Cheese and the Parmesan Cheese until melted and creamy.
5. Serve: Serve immediately in a bowl.

Stovetop Instructions (Even Faster)

1. Sauté: Heat a large skillet over medium-high heat. Add the butter/oil and the mushrooms. Sauté for 5-7 minutes until softened.
2. Add Beef & Liquid: Add the drained beef, garlic powder, salt, and pepper. Cook for 2 minutes. Pour in the cup of liquid and let it simmer for 2-3 minutes.
3. Cheese: Reduce the heat to low. Stir in all the cheese until the mixture is thick, creamy, and gooey.
4. Serve: Enjoy right away!

Air Fryer Garlic-Butter Pork Bites

This recipe uses your frozen pork (once thawed) and is perfect for a fast, flavorful, high-fat, low-carb meal.

Ingredients

• 1 – 1.5 lbs Frozen Pork (thawed, such as loin or shoulder, trimmed of excess fat)
• 2 Tablespoons Olive Oil
• 2 Tablespoons Butter (melted)
• 1 teaspoon Garlic Powder (or 2 minced cloves if you have fresh)
• teaspoon Salt
• teaspoon Black Pepper
• Optional Side: 1 can of Green Beans

Instructions

1. Prep the Pork: Thaw the pork and cut it into roughly 1-inch to -inch cubes. Pat them very dry with a paper towel—this is key for a crispy exterior.
2. Season: In a medium bowl, combine the pork cubes with the olive oil, garlic powder, salt, and pepper. Toss well until the pork is evenly coated.
3. Air Fry: Place the seasoned pork cubes in the basket of your air fryer in a single layer (work in batches if necessary to avoid overcrowding).
   • Air Fry at 400°F (200°C) for 10-14 minutes.
   • Halfway through the cooking time (around the 6 or 7-minute mark), open the basket and shake it vigorously to turn the pork bites.
4. Butter Glaze: While the pork finishes cooking, melt the butter.
5. Finish and Serve: Once the pork is cooked through (internal temperature of or ) and the edges are crispy, transfer the bites to a serving dish. Drizzle the melted butter over the top immediately.

Side Dish Suggestion (Low Carb)

• Sautéed Green Beans: Drain and rinse your canned Green Beans. Heat a skillet on the stovetop with a little butter or olive oil. Sauté the green beans until they are heated through and the edges begin to brown slightly. Season with salt and pepper.

Stovetop Cheesy Chicken & Mushroom Scramble

This meal is quick, utilizing the stovetop, and is ready in about 15 minutes.

Ingredients

• 1 large jar or can of Home-Canned Chicken (about to 2 cups of meat), well-drained
• 1 cup fresh or canned Mushrooms, sliced or chopped (If using canned, drain them well)
• 4 Eggs
• 2 Tablespoons Butter or Olive Oil
• cup Fiesta Blend Shredded Cheese
• 2 Tablespoons water or reserved chicken liquid (optional, for fluffier eggs)
• Salt and Pepper (to taste)

Instructions

1. Prep Eggs: In a bowl, whisk the 4 eggs with a pinch of salt and pepper. Add 2 tablespoons of water or the reserved chicken liquid for a slightly lighter texture (optional).
2. Sauté Mushrooms: Heat a large skillet over medium heat. Add 1 tablespoon of butter or olive oil. Add the mushrooms and sauté for about 5-7 minutes, until they are softened and lightly browned.
3. Heat Chicken: Add the remaining 1 tablespoon of butter or olive oil to the skillet, along with the drained, home-canned chicken. Break up the chicken slightly with a spoon. Sauté for about 2 minutes, just to ensure the chicken is heated through.
4. Scramble: Pour the whisked eggs over the chicken and mushroom mixture. Let the eggs set for about 30 seconds without stirring.
5. Cook: Use a spatula to gently push the cooked egg from the edges towards the center, creating soft curds. Continue cooking and gently stirring until the eggs are mostly set but still slightly moist.
6. Finish with Cheese: Turn off the heat. Sprinkle the Fiesta Blend Shredded Cheese evenly over the scramble. Place a lid on the skillet for 1-2 minutes (or until the cheese is perfectly melted).
7. Serve: Taste and adjust seasoning if needed. Serve immediately.

Slow Cooker “Pull-Apart” Shredded Beef

This recipe is low effort and is a perfect “set it and forget it” meal.

Ingredients

• 2-3 lbs Frozen Beef (a roast cut like chuck, shoulder, or round will work best, thawed)
• 1 can (14.5 oz) Canned Diced Tomatoes (do not drain, use the liquid)
• 1 Tablespoon Olive Oil
• 1 teaspoon Onion Powder (or use 1 small fresh onion, chopped, if available)
• 1 teaspoon Garlic Powder (or 2-3 cloves fresh garlic, minced, if available)
• 1 teaspoon Chili Powder (if available) or teaspoon Paprika
• 1 teaspoon Salt
• teaspoon Black Pepper
• For Serving: cup Mozzarella Cheese, shredded

Instructions

1. Prep the Beef: Pat the thawed beef roast dry with paper towels. Rub the entire surface of the roast with the olive oil, then generously rub with the salt, pepper, garlic powder, onion powder, and any optional spices like chili powder or paprika.
2. Slow Cooker Setup: Place the seasoned beef roast into your slow cooker.
3. Add Liquid: Pour the entire can of Canned Diced Tomatoes (with its juice) over the beef. The liquid should cover the bottom of the slow cooker, but does not need to cover the whole roast.
4. Cook:
   • Set the slow cooker to LOW and cook for 8 to 10 hours.
   • Alternatively, cook on HIGH for 4 to 5 hours (until the meat is falling-apart tender).
5. Shred: Once the beef is completely tender and easily pierced by a fork, carefully remove it from the slow cooker and place it on a large cutting board. Use two forks to shred the meat.
6. Combine: Return the shredded beef to the slow cooker and stir it into the cooking liquid and tomato sauce. The beef will absorb some of the liquid, keeping it moist.
7. Serve: Ladle the shredded beef into bowls. Top each serving with the Mozzarella Cheese and allow it to melt into the hot beef.

Serving Suggestions

• Serve in bowls topped with a dollop of Rotel for extra flavor and spice.
• Serve alongside a scoop of the Green Beans you have on hand.

Here is the recipe for dinner number 5, the Stovetop Canned Pork & Green Bean Hash. This is one of the absolute fastest meals on the list, perfect for a night when you need dinner on the table in about 15 minutes.

5. Stovetop Canned Pork & Green Bean Hash

This simple hash focuses on speed and flavor, using two of your shelf-stable ingredients.

Ingredients

• 1 large jar or can of Home-Canned Pork (about to 2 cups of meat), well-drained
• 2 cans (14.5 oz each) of Green Beans, rinsed and drained very well
• 2 Tablespoons Olive Oil or Butter
• teaspoon Garlic Powder (optional, but recommended)
• Salt and Pepper (to taste)
• For Serving: cup Parmesan Cheese, shredded or grated

Instructions

1. Prep the Pork: Open and drain the home-canned pork. Use a fork or spoon to break the meat into smaller, bite-sized chunks, similar to ground meat.
2. Sauté Greens: Heat a large skillet (or cast-iron pan, if you have one) over medium-high heat. Add the olive oil or butter. Add the well-drained Green Beans.
3. Cook the Beans: Sauté the green beans for 5-7 minutes, stirring occasionally. You want them to heat through and allow the moisture to cook off, which concentrates their flavor and gives them a slight crispness and browning on the edges. Season with a pinch of salt and pepper.
4. Add Pork: Add the broken-up canned pork to the skillet. Continue to sauté for another 5 minutes, stirring frequently. The goal is to heat the pork through and allow some of the pieces to get slightly browned and crispy. Add the garlic powder (if using) during this stage.
5. Serve: Remove from heat. Transfer the hash to serving plates and immediately top with a generous sprinkle of Parmesan Cheese.

Grilled Cheesy Chicken Breasts

This recipe is straightforward, focusing on a clean, low-carb protein with a melted cheese topping.

Ingredients

• 2-4 boneless, skinless Frozen Chicken breasts (thawed) or thighs
• 1 Tablespoon Olive Oil
• teaspoon Salt
• teaspoon Black Pepper
• cup Mozzarella Cheese, shredded (or 4 thin slices)
• 4 thin slices or cubes of Canned Tomatoes, well-drained (optional, for flavor and moisture)

Instructions

1. Prep the Chicken: Thaw the chicken breasts. If they are very thick, slice them horizontally (butterfly them) to create two thinner pieces, or pound them slightly to an even -inch thickness. This ensures faster and more even cooking.
2. Season: Brush both sides of the chicken with Olive Oil. Season generously with salt and pepper (and any other spices you like, such as garlic powder or dried oregano).
3. Grill: Preheat your grill to medium-high heat.
4. Cook Chicken: Place the seasoned chicken on the hot grill.
   • Cook for about 5-7 minutes per side (depending on thickness).
   • Flip the chicken once.
5. Add Toppings: When the chicken is nearly cooked through (a minute or two from being done), place the mozzarella cheese on top of each piece. If using, place a slice of drained canned tomato on top of the cheese.
6. Melt Cheese: Close the grill lid for about 1-2 minutes to allow the cheese to melt fully and become gooey. Tip: If you don’t want to close the lid, you can cover the chicken pieces with an inverted metal bowl or foil dome on the grill to trap the heat.
7. Rest and Serve: Use an instant-read thermometer to ensure the internal temperature is (). Remove from the grill and let it rest for 5 minutes before serving.

Serving Suggestion

• Serve alongside a simple side of cold Green Beans or a spoonful of Canned Spinach (heated on the stovetop and seasoned with butter).

The final dinner on your low-carb, oven-free meal plan is a hearty, protein-packed chili that uses your trio of canned meats for a rich, “meat-lover’s” flavor.

Here is the recipe for the Simple Meat-Lover’s Chili.

7. Simple Meat-Lover’s Chili

This recipe uses canned meats and broth to create a deeply flavorful, long-simmered taste in a fraction of the time, cooked entirely on the stovetop. It is naturally low-carb as it contains no beans.

Ingredients

• 1 can (15 oz) Diced Tomatoes (with juice)
• 1 can (8 oz) Tomato Sauce
• 1 cup Beef Broth or water
• 1 large can or jar of Home-Canned Pork, well-drained and broken up
• 1 can (5 oz) Canned Chicken (or tuna/salmon), drained
• can (14.5 oz) Canned Green Beans, rinsed and drained (Optional: to replace the texture of beans)
• 1 small Green Bell Pepper, diced (or one slice of canned bell pepper, if available)
• 1 Tablespoon Olive Oil or Butter
• Spices:
  • 2 Tablespoons Chili Powder (or more, to taste)
  • 1 teaspoon Ground Cumin
  • teaspoon Garlic Powder (or dried minced garlic)
  • teaspoon Salt
  • teaspoon Black Pepper

Instructions

1. Sauté Aromatics (Optional but Recommended): Heat the olive oil or butter in a large pot or Dutch oven over medium heat. Add the diced Green Bell Pepper. Sauté for about 5 minutes until soft.
2. Add Meat & Spices: Add the drained and broken-up Canned Pork and the drained Canned Chicken to the pot. Stir well to combine with the pepper. Add all the Spices (chili powder, cumin, garlic powder, salt, pepper). Stir constantly for 1 minute to “bloom” the spices—this wakes up their flavor.
3. Add Liquids: Pour in the Diced Tomatoes (with liquid), Tomato Sauce, and Beef Broth (or water). Stir well to combine everything.
4. Add Green Beans (if using): Stir in the rinsed and drained Canned Green Beans.
5. Simmer: Bring the chili mixture to a low boil, then immediately reduce the heat to low (just enough to maintain a gentle simmer). Cover and let simmer for at least 20 minutes. The longer you let it simmer (up to 1 hour), the more the flavors will meld.
6. Taste and Adjust: Taste the chili and add more salt, pepper, or chili powder if desired. Serve hot.

Serving Suggestion

• Serve in bowls topped with a sprinkle of Parmesan Cheese or a dollop of sour cream (if you have it).