When you wake up and have to dash out the door for work, your kitchen pays to have grab-and-go breakfast and snack options on hand. The Fox News channel tapped registered dietitians, personal chefs, and bloggers for their must-have foods to always keep in their kitchens.

Extra-virgin olive oil

Olive oil is one of the reasons why the Mediterranean diet is considered one of the healthiest in the world.

Los Angeles-based personal chef Hallie Norvet recommends buying cold-pressed olive oil for the best flavor. Just be sure not to go overboard. Even though it is good fat, one tablespoon still packs 120 calories.

Nonfat Greek yogurt

Greek yogurt is packed with 18 grams of protein per 6-ounce serving. Though it's creamy and seems indulgent, it contains just 100 calories per serving.

Greek yogurt makes a great low-cal and low-fat substitute in recipes for mayo and sour cream, said Melissa Wieczorek, co-owner and chef of A la Maison Personal Chef Service in Newtown, Penn.

Canned olives

They have a long shelf life, they can be thrown into a variety of dishes, and they have heart-healthy monounsaturated fats.

"They're perfect when you're craving something salty, but it's more satisfying than a fluffy cracker in your belly," said dietitian Jenna Braddock, RD.

Honey

It'll last in your cupboard for years. And in addition to being a versatile sweetener, honey can serve as a hangover helper, cough soother, and more.

Sweeten homemade marinades and salad dressings. Braddock also likes to incorporate it into whole-grain baking.

Beans

Not only inexpensive, they're also a great source of protein and fiber. One cup of chickpeas, for example, contains a whopping 15 grams of protein and 12 grams of fiber.

Quinoa

For one cup of cooked quinoa, you get 8 grams of protein and 5 grams of fiber for just 222 calories. Plus, the hearty whole grain is a good source of energizing iron and B vitamins. Chef and registered dietitian Allison Stevens also likes it because it's one of the speediest grains to cook; it's ready in 15 minutes.

Eggs

One egg contains six grams of belly-filling protein for only 70 calories. One study found that overweight women who ate egg breakfasts lost twice as much weight as women who started their days with bagels.

Sea salt

Although the CDC recommends limiting your salt intake, excess sodium is often a problem in prepared and processed foods, not the foods you cook yourself.

Use just like you would regular salt. Sea salt has a higher mineral content than regular table salt.

Tomato paste

Tomatoes, particularly tomato paste, are bursting with cancer-fighting lycopene.

Bananas

They're economical, available all year, and supply a nice sweetness to foods like smoothies and plain yogurt without adding sugar, Braddock said.

Fresh herbs

Packed with a surprising number of antioxidants in their little leaves, they add a wonderful flavor to any dish.

Chocolate

Dark chocolate provides powerful disease-fighting polyphenols and has even been associated with weight loss.

Garlic

"Garlic allows you to add flavor to your dishes quickly and easily without unhealthy fats or processed ingredients," Norvet said.

Frozen shrimp

Four large shrimp are only 30 calories and contain virtually no fat. Shrimp also offer up a hefty dose of protein.

Buy them peeled and deveined so they can be easily defrosted and incorporated into last-minute weeknight meals.

Mustard

The condiment is packed with the immune-boosting mineral selenium and turmeric, a spice (that gives it its yellow pigment) with cancer-fighting properties.

Keep a couple different varieties in your refrigerator, Norvet said. That includes Dijon for salad dressings, sauces, marinades, and in a coating for breading chicken and pork. Grain mustard is another favorite as a spread on sandwiches.

Vinegar

This specialty ingredient is actually really versatile, Braddock said, and it's heart healthy: "Vinegar helps open up your blood vessels to improve blood flow," she said.

Oatmeal

Known for helping to lower cholesterol numbers, research suggests oats may also help you control your appetite.

Herbs de Provence

This easy-to-find dried herb blend features thyme, rosemary, basil, parsley, oregano, tarragon, marjoram, and lavender that adds a nice herbaceous seasoning for any dish.

Broth

You can keep a carton in your pantry for a long time until you're ready to use it. It's low in calories (one cup contains 38) with 5 grams of protein.

Whether chicken, beef or veggie, Stevens relies on these to make soups, stews, and chilies. It also makes a great substitute for oil when sautéing vegetables. Store leftover broth in ice cube trays in the freezer for quick access. When buying broth, Stevens recommends reading the ingredients list and avoiding those that contain added sugar and caramel coloring. Buy low-sodium whenever possible.

Ground chicken and turkey

Buying lean ground turkey or chicken breast saves on saturated fat compared to ground beef.

It's one meat that cooks in a zip and can be used in stir-fries, meat sauces, tacos, enchiladas, stuffed peppers, or rice bowls.