Just 9 Really Easy "Emergency Meals" I Rely On When My Stomach Is As Empty As My Wallet
I don't know about you, but I've just about had it with grocery shopping — and that's coming from someone who considers himself a pretty savvy shopper. Maybe it's the reality of lugging a hulking tote bag in each hand on the subway in steamy NYC summer weather. Or perhaps it's the fact that even some of the cheapest recipes I love require so much money (and so many ingredients!) just to make a few measly servings. Either way, I'm low-key sick of it, and I've been in a big cooking rut as a result.
So, lately, when I manage not to give into the always looming desire to say screw it all and grab some takeout, I've been relying on what I like to call "emergency meals." Basically, they're all made possible by keeping a handful of cost-effective, long-lasting, and versatile ingredients in my kitchen at all times. By minimizing the number of ingredients I'm buying during each grocery run and focusing on foods that won't go totally rotten a few days after you buy them, I've been enjoying cooking a whole lot more — and it's saved me some pretty serious money, too.
When I say "emergency," I'm not talking about those "just add water" meals intended for true life-or-death situations; I'm talking about homemade meals for those all too common moments in life when dinner or lunchtime rolls around, your stomach grumbles, and you peer into your rather empty-looking kitchen just to discover that there's no way in hell you can come up with a meal. Your options: a run to the grocery store (expensive and annoying), dining out, or takeout (even more expensive...but fun!). With food costs being what they are these days, I know firsthand that these situations often do feel pretty dire.
To me, a proper emergency meal needs to meet three very important criteria. First, it must be easy enough to make on a chaotic weeknight. Second, it's got to be cost-effective — duh. Third (since an emergency meal relies almost entirely on staple foods), if it does require new ingredients, they must be minimal and easy enough to grab on an in-and-out grocery run. If the definition of emergency meal still isn't clear enough, behold this completely unnecessary flowchart.
So, what ingredients am I even suggesting you keep around to make these meals possible? In my own home, these are the pantry, freezer, and fridge staples that make every meal in this roundup possible; the core ingredients below (all of which have a pretty solid shelf- or fridge-life, BTW) can be combined with just one or two "new" ingredients to become a full-blown meal. If it sounds too good to be true, believe me, it's not!
Pantry:
• Pasta (like orzo, fettuccine, and/or shelf-stable gnocchi)
• Rice and other quick-cooking grains
• Garlic & onions
• Canned chickpeas and black beans
• Full-fat coconut milk
• Chicken stock (or Better Than Bouillon)
Freezer:
• Frozen spinach
• Bone-in, skin-on chicken thighs
• Shelled edamame
• Frozen, breaded fish fillets
• Sliced Korean rice cakes
Fridge:
• Parmesan cheese
• Feta cheese
• Cottage cheese
• Tortillas, pita, and bread (yes, I keep these in the fridge; they last longer!)
• Tofu
• Plain Greek yogurt
• Cabbage
• White miso paste
Below, you'll find my nine absolute favorite emergency meals that check all the boxes, and they range from dishes impressive enough to impress guests (see #2) to solo meals you can whip up for yourself in under 15 minutes (see #9).
1.Crispy Gnocchi & Edamame — If you ever need a high-protein dinner, a Grace Elkus recipe will always deliver. This one just so happens to be the lowest of low-effort, too, and fitting for this roundup, it's almost entirely made of fridge, freezer, and pantry staples.
I'll always be a fan of a recipe that uses one simple ingredient in two genius ways. Here, half the edamame is combined with crispy gnocchi for a more substantial, protein-packed dish, and the other half is blended with staples like cottage cheese and long-lasting feta cheese to create a silky smooth, herbaceous sauce. With some lemon zest sprinkled over top (if you've got it), each spoonful is delightfully bright, making it the rare comfort dish that's as nourishing as it is hearty.
In her recipe, Grace uses mini gnocchi, but if you can't find 'em, regular-sized gnocchi will be just fine. Shelf-stable gnocchi is the way to go here over frozen gnocchi, too; the former crisps up really nicely in a skillet, no boiling required, which saves you time while cooking and, later, cleaning. It's a one skillet wonder.
🍴 You can find the recipe for crispy gnocchi & edamame here. Honestly, it's already a true "emergency meal" — no ingredient swaps necessary!
Just as a preview, though, here's what you'll need to make it:
Pantry, fridge, or freezer staples:
• Frozen shelled edamame
• Cottage cheese
• Feta cheese
• Garlic
• Shelf-stable gnocchi
• Grated parm
Buy fresh:
• Fresh herbs (like chives or parsley)
• Lemon
2.Miso Butter Quick-Braised Chicken Thighs — IMO, "marinating" and "emergency meal" cannot exist in the same sentence. Like, having the time or forethought to marinate a protein inherently contradicts the nature of an emergency! So here, crispy chicken thighs quickly braise in a salty-funky miso butter sauce, which provides all the flavor of a solid marinade without any of the pre-planning.
Bone-in, skin-on chicken thighs are one of my favorite cost-conscious proteins to keep in the freezer at all times, thanks to their versatility; simmered with chopped veggies and aromatics, they'll produce a gloriously golden chicken stock (and tons of meat for shredding into soup), or you could toss 'em in your Instant Pot with BBQ sauce for the easiest pulled chicken. But for this recipe, they're prepared very simply: Just season them well, sear the skin until crispy, and let them bathe in a succulent, miso-based sauce until they're juicy and tender. While they finish cooking, you can finish up any side dish of your choosing, like steamed veggies and rice or a minimalist green salad.
Not for nothing, chicken thighs are essentially impossible to overcook, too, which gives you lots of wiggle room for hectic nights when you're juggling a zillion little things at once.
🍴 Here's how to make them:
[Serves ~3–4]
Pantry, fridge, or freezer staples:
• 6 bone-in, skin-on chicken thighs (defrosted, if frozen)
• 3 tablespoons white miso paste
• 5-ish garlic cloves, smashed
• 3 tablespoons butter, cut into small chunks
• Rice vinegar or white wine
Buy fresh:
• 1 bunch scallions, roughly chopped
How to make them:
1. Preheat oven to 400ºF. Pat chicken dry and season all over with salt and pepper.
2. Place a large ovenproof skillet over medium-high heat. Once hot, add the seasoned chicken skin-side down and cook until the skin is crispy, about 8–10 minutes. Turn the chicken over so they're skin-side up, and turn off the heat.
3. In a jar or other vessel with a tight-fitting lid, combine the miso with 1/3 cup warm water by shaking until completely combined. Pour the mixture into the skillet all around the chicken thighs. Scatter the scallions, smashed garlic, and chunks of butter all over the saucy chicken, then drizzle with a few splashes of rice vinegar. Bake for 13–15 minutes or until the meat is cooked through.
4. Serve each piece of chicken with LOTS of miso butter sauce. It's (very obviously) the best part and tastes especially delish with some bread or rice to mop everything up. To keep this dish "emergency-approved," serve alongside some steamed frozen veggies for an extremely low-effort meal.
3.Tofu with Spicy Soy Garlic Sauce — When the weather gets hot, this no-cook dish will always save the day. Served with some warm leftover rice, the contrasting temperatures delight my tastebuds every time, and not having to turn on the stove is the biggest blessing of all.
Similar to liangban tofu, a popular Chinese dish of saucy, cold tofu, this recipe is my holy grail hyper-fixation meal as soon as warmer days roll in. While traditionally made with silken tofu — which you could totally use if you'd like — I actually prefer medium or firm tofu, so you can chop it into cubes and toss in the quickest, easiest soy-based dressing. As an added bonus, firmer tofu varieties are even more packed with plant-based protein, and since tofu keeps for a very long time in your fridge, it's a great protein to stock up on.
As an added bonus, if you toss the tofu in the sauce before you start your rice, you'll give all the flavors even more time to meld together and become wonderfully delectable. But even if you put the whole meal together in five minutes by using leftover rice, you'll still be in for a flavorful, savory treat.
🍴 Here's my "emergency method" for tofu with spicy soy garlic sauce:
[Serves 2]
Pantry, fridge, or freezer staples:
• 1 block medium or firm tofu (cold or room-temperature)
• Soy sauce
• Rice vinegar
• Sesame oil
• Chili oil or chili crisp
• 2 cloves garlic, minced
• White sugar
• White rice (either freshly made or leftover, warmed)
Buy fresh:
• 4 scallions, thinly sliced
How to make it:
1. Drain your block of tofu and pat dry. Slice into large cubes (about 1" in size, but it's not an exact science).
2. In a medium bowl, whisk together soy sauce, vinegar, sesame oil, chili oil, and garlic (measure all of it with your heart), plus a little sprinkle of sugar. Toss the tofu in the sauce and allow to sit for a few minutes.
3. If you're making rice fresh, do that now! Otherwise, microwave some leftover rice until warm. Serve the saucy, cold tofu over the warm rice and spoon any extra sauce overtop.
Note: If you'd rather make it the real way, you can find the actual recipe for spicy cold tofu (or liangban tofu) here from Woks of Life.
4.Kale Sauce Pasta — When I'm in the mood for good pasta but my dwindling food budget suggests I should chow down on a packet of instant ramen instead, I turn to this packed-with-greens dinner that combines the creamy goodness of mac 'n' cheese with the incomparable vibes that can only come from downing a quarter pound of kale.
This vibrantly green pasta dish adapted from Joshua McFadden's Six Seasons cookbook is one of my all-time favorite pasta dishes to cook up, whether I'm making a "fancy version" for guests, with some grilled seafood and a bright salad on the side, or just tossing together the minimal effort version I'll outline below.
Frankly, this recipe consists of all pantry staples except one: the kale. That said, you can skip grabbing a bunch of kale at the store if you keep a one-pound bag of frozen kale, or even spinach, in your freezer. You likely won't get the same vibrantly green result, but it'll still taste lip-smackingly delicious.
🍴 Here's my "emergency method" for kale sauce pasta:
[Serves ~4]
Pantry, fridge, or freezer staples:
• Garlic
• Olive oil
• 1 lb. pasta
• Parmesan cheese
Buy fresh:
• ~1 lb. kale (or swap in frozen)
How to make it:
1. Bring a large pot of salted water to a boil. Meanwhile, sauté some chopped garlic (measure with your heart) in olive oil for just a minute or two until fragrant.
2. Remove the tough ribs from one bunch of kale and simmer in the boiling water until wilted and tender, 3–4 minutes.
3. Cook a pound of pasta in the same boiling, salted water until al dente, then drain, reserving about one cup of the pasta water.
4. Add the tender kale to a blender using tongs, and pour in the garlic and oil mixture, along with a splash of the boiling water, salt, and pepper. Blend until totally smooth; remove the small cap from the lid and cover with a kitchen towel to allow steam to release.
5. Combine the kale sauce with the cooked pasta in the same pot and top with grated parmesan cheese if you have it on hand. Perhaps even a little drizzle of olive oil! Garnish as you choose.
Note: If you'd rather make it the real way, you can find the actual recipe for kale sauce pasta here, adapted by Home Cooking Collective.
5.TJ's Shortcut Korean Rice Cakes with Garlicky Cabbage — While it may look pretty beige, this meal actually has lots of veggies. Warning: Once you make it a point to keep a bag of these sliced Korean rice cakes in your freezer, you'll never go back.
This recipe combines two of my absolute favorite frozen Trader Joe's products: their sliced Korean rice cakes (legendary) and their stir-fried garlicky cabbage. Rumor has it the former might've been unceremoniously discontinued very recently (😡), but even if that's the case, they're easy to buy frozen at your local Asian market or dried online.
With crispy crumbled tofu, sweet shredded carrot, and your favorite teriyaki sauce, everything comes together in one skillet for a weeknight dinner that requires absolutely zero planning, and if that's not a true emergency meal, I don't know what is.
🍴 Here's how to make it:
[Serves 4–6]
Pantry, fridge, or freezer staples:
• 1 package TJ's (or non-TJ's) sliced Korean rice cakes, frozen
• Neutral oil (like avocado or canola)
• 1 block extra-firm tofu, drained and pat dry
• 1 large carrot, shredded
• 1 package TJ's stir-fried garlicky cabbage
• Your favorite teriyaki sauce
• Optional: Sriracha
How to make it:
1. Bring about an inch of water to a boil in a large skillet, then add the frozen rice cakes, breaking them up as needed. Simmer for 4-5 minutes or until softened, then drain, reserving about a 1/4 cup of the starchy water.
2. Return the skillet to medium-high heat. Once dry, add some oil and crumble the tofu into small pieces. Sauté the tofu in the oil until it turns golden, around 5–6 minutes. In the last 2 minutes of cooking, add the shredded carrot.
3. Meanwhile, reheat the garlicky cabbage in your microwave according to package instructions.
4. Once the tofu is golden and the carrots have slightly softened, add the reheated cabbage and drained rice cakes to the skillet, tossing with a few good glugs of your favorite teriyaki sauce, the reserved starchy cooking water, and a drizzle of sriracha, if you'd like. Stir everything together until the sauce is thickened, around 3–4 minutes.
6.Buffalo Chickpea Cauliflower Wraps — A vegan and flavorful smash hit from the Plant-Based RD, I love making these filling wraps (or even pita pockets) whenever lunch or dinnertime hangriness inevitably rolls around. Though the actual version is a true 10/10, the quicker "emergency" method is also quite delicious, IMO.
In my household, canned chickpeas are the ultimate ingredient to keep on hand for emergency meal scenarios; they're cheap AF, last a long, long time, and pack in lots of feel-good nutrients, too. (In fact, as I type this, I'm realizing that I can turn my pantry's sole can of chickpeas, frozen spinach, coconut milk, and rice into a curry-inspired dinner tonight. Chickpeas are always saving the day.)
The legit version of this recipe calls for a broader selection of herbs and spices to flavor the roasted chickpeas and cauliflower, but in a pinch, you can customize as you see fit; for me, some garlic powder and paprika usually do the trick. Once the buffalo sauce is made and the cauliflower-chickpea mixture is roasted, everything keeps really nicely in the fridge for an assemble and eat lunch, too. Wrapped in a warm tortilla, as the recipe calls for, is definitely my preferred construction, but stuffed inside a pita pocket is a close second place.
🍴 Here's my "emergency method" for buffalo chickpea cauliflower wraps:
[Makes ~4 wraps or ~8 smaller pita pockets]
Pantry, fridge, or freezer staples:
• 1 15-ounce can chickpeas (drained, rinsed, pat dry)
• Olive oil
• 2 teaspoons garlic powder
• 2 teaspoons smoked paprika
• 1/4 cup Frank's Red Hot (or another buffalo sauce of your choosing)
• Maple syrup
• Burrito-sized tortillas or pita bread
• 1/4 cup plain Greek yogurt
Buy fresh:
• 1 head cauliflower, chopped into small florets
• Greens of your choice (baby spinach, shredded carrots, or even bagged slaw mix)
How to make them:
1. Preheat oven to 425ºF and combine chickpeas and cauliflower with 2 tablespoons olive oil and the garlic powder, paprika, and salt and pepper to taste. Roast until they're golden brown and the chickpeas are crisp, around 20–30 minutes.
2. While the chickpeas and cauliflower roast, combine yogurt, buffalo sauce, and a splash of maple syrup in a medium bowl using a whisk. Fold in the roasted chickpeas and cauliflower until nicely coated.
3. To serve, top your tortilla (or fill your pita pockets) with your greens of choice and a heaping spoonful of the buffalo chickpea mixture. Wrap everything up and devour!
Note: If you'd rather make it the real way, you can find the actual recipe for buffalo chickpea cauliflower wraps here.
7."Cheater" Fish Tacos — The frozen, breaded cod fillets at Trader Joe's make, and I'm really not exaggerating here, one of the best fish tacos you could ever create in your own kitchen.
If you eat fish, live near a Trader Joe's, and you're reading these exact words right now, do me a favor and make sure you always keep a box of their breaded cod fillets in your freezer at all times. There's also no shame in using fish sticks, especially if you've got little ones, but there's something magical about using those TJ's fillets.
Beyond slicing up some cabbage for a quick slaw — which keeps a long time in the fridge, BTW — the next hardest thing you'll do to make this meal is toss a few cod fillets into your oven until they get nice and crispy. What I'm trying to say is that this meal is ridiculously easy to put together.
🍴 Here's how to make them:
[Serves 2]
Pantry, fridge, or freezer staples:
• 4 Trader Joe's frozen breaded cod fillets (or: fish sticks!)
• Green cabbage
• Olive oil
• Mayo
• Hot sauce of choice (preferably chipotle-based)
• Corn or flour tortillas
Buy fresh:
• 2–3 limes
How to make them:
1. Pop your frozen breaded cod fillets into the air fryer or oven and cook according to package instructions.
2. To make your quick slaw, finely shred cabbage (as much as you'd like) and combine it with a drizzle of olive oil, a squeeze of fresh lime juice, and some salt to taste. You can add other finely shredded veggies if you'd like, like radishes or carrots, but it's up to you.
3. Once the fish is cooked through, remove it from your oven or air fryer and sprinkle with salt. For extra flavor, you can even sprinkle with chili powder, oregano, and/or cumin.
4. Mix together a spoonful of mayo with a decent amount of your favorite hot sauce; I dig a chipotle-based hot sauce for this, so you end up with a quick chipotle mayo-like condiment.
5. Warm some tortillas, swoop a spoonful of your hot sauced mayo on top, then top with your crispy fish and slaw. Serve with lime wedges for squeezing.
8.Pastina-Style Creamy Orzo and Spinach — I've been making pastina for years, but one of my favorite twists is substituting toothsome orzo in place of tinier pasta shapes for a meal that feels heartier while still coming together in under 15 minutes.
If you've never had pastina, I hate to break it to you, but you're missing out. Most often, pastina is made by simmering a tiny pasta shape, like pastina or acini di pepe, in broth until it creates a thick, porridge-like "soup" of sorts. To make things even tastier, it's finished with a tempered egg for a velvety mouthfeel, along with plenty of parmesan cheese. This version with orzo — and plenty of spinach for health, ya know? — is one of my favorite quick dinners to whip up when I want to spend minimal energy on creating a comforting meal for one.
🍴 Here's how to make it:
[Serves 1, but doubles or quadruples easily!]
Pantry, fridge, or freezer staples:
• 2 tablespoons butter
• 1/2 cup orzo
• 2 cups chicken stock (or Better Than Bouillon diluted with water)
• 3/4 cup frozen chopped spinach
• 1 egg, beaten
• 2 tablespoons grated parmesan cheese
How to make it:
1. Melt 1 tablespoon butter in a small saucepan and add orzo. Toast the orzo over medium-high heat, stirring frequently, until it begins to brown and smell nutty.
2. Add the chicken stock and spinach and reduce heat to low to bring the mixture to a gentle simmer. Cook for just about 10 minutes, or until the orzo is cooked through and the "soup" has reached a porridge-like consistency.
3. Off the heat, stir in the remaining tablespoon of butter, followed by the beaten egg; stir quickly so the egg doesn't curdle. Then, stir in the grated parmesan. Taste for seasoning and add some salt and pepper if you'd like.
4. Spoon into a bowl and top with more parmesan if your heart desires.
9.Creamy Curried Spinach and Tofu — I've been making this weeknight-friendly vegetarian meal for years, but lately, I've become quite fond of the "emergency" version, which basically just requires dumping ingredients into one pot and waiting.
Is this quick and even easier version as good as the original? I...wouldn't say so. But it's still really darn delicious, and I'm rounding up "emergency meals," not "best meals I've ever eaten," alright?
To save time and effort and even edit out a few ingredients, this simplified version uses garlic and onion powder in place of the fresh stuff and skips the air-frying or roasting of the tofu altogether. Your tofu won't get the same chewy bite that it would after a half hour in the oven, but simmering the cubed tofu in the curry does, in fact, change the texture a bit to give it a pleasant bite.
🍴 Here's my "emergency method" for creamy curried spinach and tofu:
[Serves 6]
Pantry, fridge, or freezer staples:
• 1 13-ounce can full-fat coconut milk
• 1 16-ounce package extra-firm (or super-firm) tofu, pat dry and cut into 1-inch cubes
• 1 lb. frozen chopped spinach
• 1 tablespoon curry powder
• 1 teaspoon sugar
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 1/4 cup heavy cream or Greek yogurt
• White rice, cooked
How to make it:
1. Add coconut milk, cubed tofu, frozen spinach, curry powder, 1 cup water, 1 1/2 teaspoons salt, sugar, garlic powder, and onion powder to a medium saucepan with a tight-fitting lid. Place over medium-high heat.
2. Once simmering, reduce heat to low and simmer for 20 minutes, stirring frequently, until the spinach is very soft and the curry has thickened considerably. Off the heat, stir in the heavy cream or Greek yogurt.
3. To serve, spoon into bowls alongside steamed rice.
Note: If you'd rather make it the real way, you can find the actual recipe for creamy curried spinach and tofu here.
What's the simple, minimal-effort meal that you always keep ingredients around to make? Tell me about it in the comments or DM me — and let me know if you try any of these "emergency meals" yourself.
