6 Foods You Should Always Stock in Your Freezer for Healthy Meals Any Time

Fruits

“Frozen fruits are a smart staple to keep in the freezer, whether you’re adding them to smoothies, cooking them into oatmeal or jam, or using them in desserts,” says Maddie Pasquariello, MS, RDN. Not to mention, frozen fruit is picked at peak ripeness, when it contains the most nutrients and flavor. It’s also pre-cut or pitted, readily accessible, and typically cheaper than their fresh counterparts, she adds.

Alternatively, if you have leftover fresh fruit (like strawberries or grapes), freezing is a great way to extend its lifespan. Simply spread the fruit on a lined baking sheet in a single, even layer, then freeze for one to two hours, or until frozen. Pack it into a freezer-safe, air-tight container or bag and use within eight to 12 months for the best quality, per the experts at the University of Minnesota.

Broth

Broth is another ingredient worth adding to your freezer. It’s useful for making soups, stews, and stir-fries, and it can be used in lieu of water when cooking grains sans oil. Not to mention, broth only lasts for four to five days in the refrigerator—but freezing it will extend its lifespan to six months, Goodridge says.

To freeze broth, pour it into a silicone soup freezer tray with an air-tight lid. You can also store broth in freezer-safe bags, just be sure to lay them flat to save space in your freezer, Goodridge suggests. Smaller portions can be frozen in an ice cube tray, which is helpful if you only need a bit for making sauce or sauteing vegetables. To use frozen broth, “add it right into a pot when you’re cooking, as it will defrost very quickly,” Pasquariello notes.

Ginger

Ginger is an excellent addition to meals, thanks to its iconic spicy flavor and powerful anti-inflammatory compounds. It’s also teeming with digestive benefits, making it a great ingredient for your gut. “The good news is that the healthy compounds in ginger are preserved during freezing, so frozen ginger is just as nutritious as fresh,” Goodridge explains. To freeze ginger, place the whole unpeeled root in a freezer-safe bag, then squeeze out the excess air. When it’s time to cook, grate the frozen ginger directly onto your dish, whether you’re making dressing, marinade, soup, stir-fry, or tea. You can also chop or slice ginger before freezing and peel it if you prefer. “Whole ginger will last six months in the freezer, while chopped or grated ginger lasts three to four months,” Goodridge says.

Vegetables

Much like fruits, vegetables are some of the best foods to add to your freezer. Store-bought frozen vegetables have been picked at peak ripeness, making it easy to enjoy delicious produce out of season. It’s also convenient, as you can avoid time-consuming tasks like de-stemming snap peas, shelling edamame, or trimming green beans, Pasquariello says. To freeze your own vegetables, follow the same steps for freezing fruit mentioned above.

From there, add frozen vegetables to soups and stews, blend them into smoothies, or cook them into stir-fries or scrambles, Pasquariello suggests. “There are also great frozen veggie blends that save you even more time when cooking,” she adds.

Grains

Grains are a mealtime staple, as they provide carbohydrates that fuel the body. The only catch? They can be time-consuming to prepare, especially if you’re cooking a heartier variety like wild rice. To save time for your future self, cook and freeze a big batch of your go-to grain, Pasquariello says. Start by cooling the cooked grain to room temperature, then transferring it to a baking sheet in a single layer. Once frozen, store it in a freezer-safe bag and remove the excess air to reduce freezer burn. When it’s time to defrost the grain, place it in the fridge overnight (or for several hours), then reheat it in the microwave or on the stovetop until warmed through. You can then add the frozen grains to stews, soups, stir-fry, fried rice, or grain bowls, Pasquariello suggests.

If you’d like to freeze pasta, make sure it’s slightly undercooked (al dente), as it will hold up better in the freezer, says Beth Goodridge, RD. “Pasta that is overcooked may end up mushy after the reheating process,” she notes. Another tip? Toss the pasta with a bit of oil before freezing so it will separate easily when reheated, Goodridge says.

Meat or Seafood

The next time meat or seafood is on sale at the store, consider stocking up and freezing it. Both ingredients are rich sources of protein, which will make your meals filling and satisfying. Plus, you can freeze meat or seafood raw or cooked. If you prefer the latter, let it cool completely before putting it in the freezer. “If the meat or seafood is warm when it goes into the freezer, condensation can form ice crystals, which can impact the texture when [it’s] reheated,” Goodridge explains.

It’s also a good idea to freeze it in the quantities you’ll need later. For example, separate salmon fillets into individual containers or freezer bags, rather than leaving them clumped together in a large pack, Pasquariello says. Looking to freeze rotisserie chicken? Cut it into pieces or shred it first. “It’s also important to label and date the seafood and meat, so you know how long it’s been in the freezer,” Goodridge notes. For the best quality, check out the USDA website to find recommended time frames for freezing meat and seafood.