What to make for dinner with barely any food? 7 simple meals when your fridge is empty

You open the fridge. There’s half a onion, a lone egg, a wrinkled tomato, and a half-empty box of pasta. The pantry? A dusty can of beans and a packet of rice that’s been there since last summer. You’re hungry. But you’re not buying groceries tonight. So what do you make?

The truth is, you don’t need a full fridge to make a real meal. People have cooked with scraps for centuries. Right now, in kitchens from Wellington to Winnipeg, someone’s turning a handful of leftovers into something warm, satisfying, and surprisingly good. You can too.

Scrambled eggs with toast and canned beans

This isn’t fancy. But it’s filling, fast, and uses ingredients you probably already have. Crack two or three eggs into a bowl. Whisk them with a pinch of salt. Heat a spoon of oil or butter in a pan. Pour in the eggs. Let them set a little, then stir gently until they’re just cooked through. While they’re cooking, toast a slice of bread - even if it’s a little stale. Open a can of beans (black, kidney, or even chickpeas). Drain them, rinse if you can, and warm them in the same pan for a minute. Spoon the beans over the toast. Top with the eggs. Done. In under ten minutes, you’ve got protein, carbs, and fiber. No vegetables? Skip them. Still works.

Pasta with garlic, oil, and chili flakes

Pasta is the ultimate pantry hero. Boil water. Add salt. Throw in a handful of spaghetti or penne. While it cooks, heat two tablespoons of olive oil in a small pan. Add two crushed garlic cloves. Let them sizzle for 30 seconds - don’t let them burn. Toss in half a teaspoon of red chili flakes. Stir. Drain the pasta. Toss it straight into the pan with the oil. Add a splash of pasta water if it looks dry. That’s it. You’ve got aglio e olio, a classic Italian dish that needs nothing else. Want more? Crumble in a little Parmesan if you have it. Or toss in a handful of frozen peas if they’re lurking in the freezer. Even without those, it’s still better than takeout.

Rice and beans - the universal meal

If you’ve got rice and a can of beans, you’ve got a complete protein. Cook rice according to the package. Drain and rinse a can of beans. Heat them together in a pot. Add a pinch of cumin or paprika if you have it. A dash of soy sauce or vinegar if you’re feeling fancy. That’s your base. Now, think about texture. A fried egg on top? Yes. A spoonful of hot sauce? Absolutely. Even a squeeze of lemon from a bottle you forgot you had? It lifts the whole thing. This meal is eaten from Mexico to Nigeria to Manila. It’s cheap, it’s filling, and it doesn’t need a recipe.

Grilled cheese sandwich with tomato soup (from a can)

Don’t underestimate the power of a grilled cheese. Use any bread you have. Any cheese - even a single slice of cheddar or mozzarella. Butter both outsides of the sandwich. Heat a pan on medium. Cook until golden on both sides. Press down gently with a spatula. While that’s toasting, open a can of tomato soup. Heat it on the stove. Pour it into a bowl. Dip the sandwich in. No fancy garnishes. No fresh basil. Just bread, cheese, and tomato. It’s comfort. It’s nostalgia. It’s dinner.

Stir-fried rice with whatever’s left

Leftover rice? Perfect. Cold rice works better than fresh for stir-fry. Heat a little oil in a pan. Add chopped onion, if you have it. Then throw in anything else: half a carrot, a handful of frozen peas, a few slices of sausage, even a spoonful of leftover veggies from last night. Stir for a minute. Add the rice. Break up any clumps. Toss in a splash of soy sauce or Worcestershire sauce. Crack an egg into the center. Let it sit for 10 seconds, then stir it in. That’s your stir-fry. No soy sauce? Use salt. No egg? Skip it. Still good. This is the meal you make when you’re tired, broke, and running low - and you still want something that feels like a real dinner.

Bean and cheese burrito (no tortilla? No problem)

You don’t need a tortilla to make a burrito. Use a piece of bread. Or a flatbread. Or even a wrap you forgot about. Warm a can of beans. Melt some cheese over them. If you have a little sour cream or yogurt, dollop it on. Roll it up. Eat it with your hands. If you’ve got a bit of hot sauce, drizzle it on top. This isn’t a restaurant burrito. It’s a survival meal. And it’s better than cereal.

Simple oatmeal with a twist

Oatmeal isn’t just for breakfast. If you’re still hungry after dinner, warm up a bowl of oats with water or milk. Add a pinch of salt. Stir in a spoonful of peanut butter if you have it. Or a sprinkle of cinnamon. A drizzle of honey? Even better. If you’ve got a banana, mash it in. Or a few dried apricots. It’s warm. It’s sweet. It’s filling. And if you’ve got nothing but oats and water? Still works. Sometimes, the simplest things are the most reliable.

Why this works: the psychology of cooking with less

When you have almost nothing, your brain tells you you can’t cook. But that’s not true. Cooking with scraps isn’t a compromise - it’s a skill. People who cook this way aren’t poor. They’re resourceful. They know that flavor doesn’t come from abundance. It comes from technique. A little salt. A little heat. A little time. That’s all you need.

Think about it: most of the world’s best dishes were born from necessity. Biryani came from leftover rice. Ragù from stale bread and scraps of meat. Kimchi from cabbage that needed preserving. You’re not making do. You’re continuing a tradition.

What to keep on hand for emergencies

You don’t need a full pantry. But a few things make a big difference:

• Rice - lasts for years, cooks fast, pairs with everything
• Dried pasta - shelf-stable, versatile, satisfying
• Canned beans - protein, fiber, ready in minutes
• Onions and garlic - flavor base for almost anything
• Oil and salt - the two most important ingredients in cooking
• Hot sauce or soy sauce - adds depth when you have nothing else
• Eggs - protein, fat, and they cook in under five minutes

Keep these seven things stocked, and you’ll never be truly stuck. Even if the fridge is empty, you’ve got options.

What to avoid when cooking with almost nothing

Don’t waste time looking for the perfect recipe. You don’t need one. Don’t stress about missing ingredients. Use what you have. Don’t throw out stale bread - it’s perfect for toast, croutons, or breadcrumbs. Don’t assume you need vegetables. You don’t. Protein and carbs are enough to keep you full. And don’t feel guilty. Cooking with scraps isn’t a failure. It’s smart.

Final tip: Taste as you go

When you’re working with limited ingredients, seasoning matters more than ever. Salt brings out flavor. A splash of vinegar brightens it. A pinch of pepper adds bite. Taste after every step. Adjust. You’ll be surprised how much a little salt can turn a bowl of rice into a meal.

If you’ve made it this far, you’re already a better cook than you think. You don’t need fancy tools. You don’t need a full fridge. You just need to start. One pan. One pot. One egg. That’s all it takes.