Ever stared into your fridge and wondered what to eat? A stocked fridge makes healthy eating so much easier—and more fun. These ten staples are always on hand in our house because they’re favorites, versatile, and family-friendly.
Whenever we’re out of the below items, we often run to the store! (Milk and greens especially.) I know I can always make something using a combination of them. Below, I’ve shared why they’re good for you, plus two recipe ideas for each (many linked to favorite blog recipes).
Old posts you might also like: All About Groceries (pre kids), Groceries update (with a toddler), What I Bought At Whole Foods & Pantry Staples!
10 Foods I Always Have in My Fridge
1. Whole Milk (or A Protein-Packed Milk Alternative)
Why I Love It
Whole cow’s milk is my go-to quick protein if I need a snack after a soccer game or to boost the protein content of oatmeal, smoothies, pancakes, soups, cereal, and more. Plus the kids enjoy it too!
Nutrition
Whole cow’s milk is a nutrient powerhouse, providing a rich source of calcium and vitamin D that support bone health, along with high-quality protein that helps with muscle repair and satiety. The natural fats in whole milk also aid in the absorption of fat-soluble vitamins and add satisfying creaminess to recipes.
For those who prefer or require dairy-free options, non-dairy protein milks like pea or soy milk offer a great alternative with comparable protein content and often added vitamins and minerals, making them excellent substitutes for smoothies or cooking. You can also always add protein powder to rice or almond milk if it’s on the low side.
Recipe Ideas
- How To Make Creamy Oatmeal – milk is a requirement!
- All my best smoothie recipes – we have smoothies almost every day so that’s why milk is a must-have in our fridge!
2. Eggs
Why I Love Them
Breakfast, lunch, dinner, or snacks eggs are our number one “easy dinner” when the fridge might otherwise be empty. We use them in things, or just eat them on their own. A veggie scramble is my favorite lunch when I’m out of salad or dinner when we have nothing else!
Nutrition
Eggs are a nutritional superstar, providing complete protein with all nine essential amino acids, making them a perfect building block for any meal. They are also rich in choline, a nutrient vital for brain health, along with vitamins D and B12 that support bone strength and red blood cell formation. Beyond nutrition, eggs are incredibly versatile and affordable, making them an everyday staple.
Recipe Ideas
3. Spinach or Arugula
Spinach and arugula are leafy greens loaded with vitamins A, C, and K, which support vision, immune function, and blood clotting, respectively. They’re also a good plant-based source of iron and folate, important for energy production and cellular health. These greens are low in calories but high in fiber, helping you feel full and satisfied. Arugula adds a peppery flavor and antioxidants that contribute to overall wellness.
Recipe Ideas
- 12 Unusual Salad Ingredients – from fruit to toppings
- Green Smoothie with Spinach – Easy way to get your greens in first thing.
4. Greek Yogurt
Greek yogurt is a creamy source of protein that typically has twice the protein of regular yogurt, making it great for muscle repair and keeping you full. It also contains probiotics, which support digestive health, and is rich in calcium, vitamin B12, and iodine—nutrients essential for bone strength, energy metabolism, and thyroid function. Its thick texture makes it perfect as a base for breakfasts, snacks, or dressings.
Recipe Ideas
- Smoothie Recipes with Greek Yogurt – lots of ideas!
- Healthy Cucumber Salad – A lighter take on classic summer salad.
5. Cheese (Shredded + Salad-Friendly Varieties)
Cheese provides a tasty source of calcium and protein, as well as vitamin B12, which is important for nerve health and red blood cells. The healthy fats found in cheese not only contribute to its rich flavor but also help your body absorb fat-soluble vitamins. Adding cheese to dishes enhances both texture and nutrition, making meals more satisfying.
Recipe Ideas
This is the best cheese ever:
6. Fruits That Last a While (Fresh + Frozen)
Fruits are naturally packed with fiber, antioxidants, and natural sugars that provide quick energy. Fresh fruits like apples and citrus keep well in the fridge and provide a steady dose of vitamin C and potassium, while frozen fruits retain most of their nutrients and are convenient for smoothies, baking, or oatmeal toppings. Their antioxidants help protect cells from damage, and the fiber supports digestion and heart health.
Recipe Ideas
7. Tortillas
Tortillas provide a flexible source of carbohydrates and fiber, especially when made from whole grains, fueling your body with sustained energy. They serve as a convenient base for wraps, quesadillas, or even quick pizzas, allowing you to load up on vegetables, protein, and healthy fats for a balanced meal.
Recipe Ideas
- Healthy Breakfast Burrito – Protein-packed and freezer-friendly.
- Tortilla Pizza – Crispy and fast for lunch or dinner.
8. Leftovers
Leftovers can be a surprising source of nourishment, providing a balanced combination of proteins, vegetables, and grains that you already prepared. They reduce food waste, save cooking time, and encourage variety in your meals. Plus, repurposing leftovers into new dishes can spark creativity in the kitchen.
Recipe Ideas
9. Frozen Salmon or Cod Cakes
Frozen salmon and cod cakes are an easy way to enjoy the benefits of omega-3 fatty acids, which promote heart and brain health. They’re also excellent sources of protein and vitamin D. Keeping these on hand means you can whip up a nutritious meal quickly, supporting an anti-inflammatory diet and maintaining healthy bones.
Recipe Ideas
10. Ice Cream
While ice cream is often considered a treat, it can also provide calcium and carbohydrates that fuel your body. Enjoying ice cream mindfully can be part of a balanced lifestyle, offering a comforting way to satisfy cravings without guilt.
What’s In Your Fridge?
These ten foods keep me nourished, inspired, and ready for whatever the day brings. What are your go-to fridge staples? Let’s swap favorites in the comments!
MH in OH says
Fun post!
We also almost always have carrots (whole) and celery. They last a long time and get eaten as crunchy snacks or chopped up for soups. I also often grate carrots for salads or sandwiches.
Kath Younger says
We have those too! One of the few “veggies” Birch eats.
Ella says
My fridge staples are mixed greens, berries, plain Greek or Icelandic yogurt, eggs, Ezekial bread tortillas, bread or bagels from a local bakery, homemade hummus or white bean dip, tahini, and almond butter.
Freezer staples are frozen fruit and veggies. I tend to bit more frozen veggies to avoid food waste.