Cooking healthy meals from scratch can be an intimidating task, especially when your cupboards are nearly empty. But with a little creativity, you can use leftover ingredients to re-imagine your favorite dishes in a nutritious way. Here are some tips and recipes for turning leftovers into flavorful, nutrient-rich meals.

Start with a Protein

Using leftovers to make a meal can be as simple as starting with a protein. If you have cooked chicken, beef, pork, or fish, use it as the base of your meal. Shred it, cube it, or slice it and add it to a salad, stir-fry, or soup. You can also use cooked beans, lentils, tofu, or tempeh as a protein source.

Add Veggies

Vegetables are a great way to add nutrition and flavor to a meal. If you have some cooked vegetables in the fridge, add them to your meal. If you don't have cooked veggies, you can use fresh or frozen. Chop them up and sauté them with some garlic and oil. You can also add them to a soup or stir-fry.

Mix in Grains

Grains are a great way to add bulk and texture to a meal. If you have cooked rice, quinoa, or other grains, you can add them to your meal. You can also use uncooked grains and cook them according to the package directions.

Create a Sauce

A sauce or dressing can add flavor and moisture to a meal. You can use any leftover ingredients you have on hand to make a simple sauce. For example, you can combine cooked vegetables, cooked grains, and some herbs and spices to make a flavorful pesto. You can also use yogurt, nut butter, or tahini to make a creamy sauce.

Put it All Together

Once you have all your ingredients prepped, it's time to put it all together. You can create a stir-fry, a salad, a soup, or a grain bowl. Get creative and mix and match ingredients to make a meal that is both delicious and nutritious.

Leftover Recipe Ideas

Here are some simple recipes that you can make with leftover ingredients:

• Vegetable Fried Rice: Combine cooked rice, cooked vegetables, and a protein such as chicken, beef, pork, or tofu. Sauté in a pan with some oil and season with soy sauce, ginger, garlic, and sesame oil.

• Thai Curry Soup: Combine cooked vegetables, cooked grains, and a protein such as chicken, beef, pork, or tofu. Simmer in a pot with some coconut milk, curry paste, and fish sauce.

• Burrito Bowl: Combine cooked rice, cooked beans, cooked vegetables, and a protein such as chicken, beef, pork, or tofu. Top with salsa, guacamole, and shredded cheese.

• Greek Salad: Combine cooked grains, cooked beans, cooked vegetables, and a protein such as chicken, beef, pork, or tofu. Top with feta cheese, olives, and a simple vinaigrette.


With a little creativity, you can turn leftovers into delicious, nutritious meals. Get creative and use whatever ingredients you have on hand to make a meal that is both tasty and healthy.