Fresh ingredients might have a better reputation than frozen, but research shows that freezing certain produce helps to lock in vital nutrients and increase shelf life – without compromising on taste at all. From vibrant veggies and brilliant berries to meat, fish and plant proteins, we've put together a list of healthy and hardworking foods that everyone should have in their freezer.

Click or scroll through our gallery to discover 29 freezer staples you should never be without, counting down to the most essential of all.

We’ve based our ranking on expert advice, how essential each item is, and on the opinions and first-hand knowledge of our team. This list is unavoidably subjective.

Refreshing and sweet, grapes are fantastic frozen. This low-calorie snack is stacked with vitamin C and potassium and makes for a great alternative to a shop-bought ice lolly. Enjoy them on their own, or use them to top porridge, Bircher muesli or yogurt. Alternatively, you can add them to finished desserts or use to chill drinks instead of ice cubes.

Next time you make cookies, prepare a double batch and freeze half. As long as you freeze your cookies individually, there's no need to defrost the dough before baking. Simply put the cookies into a preheated oven or air fryer and tuck into a tasty sweet treat whenever the urge strikes. 

Despite having a high water content, watermelon freezes surprisingly well. Packed with nutrients – including citrulline and lycopene, both known to help lower blood pressure – the fruit can be frozen and used to make smoothies and juices. Alternatively, it makes great ice lollies – simply cut into triangular wedges, insert an ice lolly stick into the rind, freeze for a few hours and enjoy. 

Everyone loves French fries and we're certain having a bag stuffed in the back of the freezer has saved plenty of weary-eyed parents from many a teary teatime. Not only is the convenience food handy when you're low on time, but the freezing process removes moisture, resulting in the cooked fries having a soft, fluffy interior and a crispy exterior. For a healthier option, try to buy fries with little or no additives and cook in the air fryer.

From plums to peaches, nectarines to apricots, you can buy sliced or puréed frozen stone fruit from the supermarket, or simply prepare your own at home. Very little flavour is lost in the freezing process, though the texture can be slightly different so many prefer using the frosty versions in crumbles, pies and compotes, rather than eating the fruit on its own as you would when fresh. Freezing is also a brilliant way to enjoy stone fruits when they’re not in season. 

One easy way to preserve fresh vegetables – especially watery veggies such as courgettes, green beans and tomatoes, which can go soggy if frozen as they are – is to make pasta sauce out of them. This can then be frozen and defrosted when required. Ratatouille and vegetarian lasagne sauce are two great options to batch cook and freeze, ready to enjoy at a later date.

Brilliant for topping pies and making tarts, breakfast pastries and canapés, frozen ready-made pastry is definitely an easier option than homemade. This is especially true of puff pastry, which is notoriously tricky and time-consuming to prepare. Allow frozen pastry to defrost in the fridge overnight – once thawed, unfold gently and leave at room temperature for 30 minutes before using. If the pastry starts to crack, it needs more time to come up to temperature.

Broad beans (also known as fava beans) freeze particularly well. The handy veggie is packed with nutrients and rich in plant proteins, and boasts many other health benefits. Whether you freeze a crop you’ve grown in your garden or buy a frosted bag from the supermarket, you’re guaranteed a nutrient-dense veggie that doesn’t compromise on flavour or taste and is incredibly versatile: use as the base for a soup, dip or pesto, add to soups or scatter over salads.  

Freezing herbs can change their texture, but if they're frozen correctly the flavour will be identical to fresh. Dry freeze coarse herbs such as rosemary and thyme by removing the stalks and keeping them in an airtight plastic bag – that way, they’ll retain much of their fresh flavour when defrosted. Softer herbs benefit from being chopped and frozen as ice cubes either in water or oil – you can then use these to enhance risottos, pies and stews.

While there are many benefits to eating fresh fruit and vegetables, freezing can preserve flavours and nutrients that would otherwise start to deteriorate shortly after picking. Blueberries freeze particularly well and as they're a seasonal fruit, buying frozen means you can enjoy them year-round. The round berries are packed with vital vitamins C and K1 and can help boost brain health and prevent heart disease. Use the frozen fruit in smoothies, sprinkle on porridge, Bircher muesli or yogurt, or fold into crumble or muffin mixes.

Whether you use it to make soups or stews or are just eager to ward off illnesses with a warming cup of broth, homemade stock is always handy to have in the freezer. Once you’ve made a batch, allow it to cool completely, then transfer to airtight containers or bags before storing in the freezer. Stock can last for two to four months frozen.

Tropical fruits like mango, pineapple and kiwi freeze particularly well and can often be found in the freezer aisle of supermarkets prepped and ready to go. Packed with nutrients and antioxidants, these fruits are ideal for breakfast smoothies, pie fillings and homemade ice cream – or you can simply drizzle with lime juice and enjoy as a refreshing snack. If you’re freezing at home, chop, pat dry, cover with cling film and flash freeze on a baking tray so the pieces don’t stick together, then transfer to an airtight freezer bag or container once frozen.

Reheating rice is something that worries many people due to the risk of food poisoning, but this can be avoided if the cooked rice is stored correctly. One simple, safe way to store leftover rice is actually in the freezer. Spread hot rice out on a baking sheet so that the grains cool as quickly as possible, then freeze in airtight bags. To reheat, use the defrost setting on the microwave for a few minutes or add to pan of bubbling soup or stew, ensuring the rice is piping hot all the way through before serving.

Treat frozen raspberries as you would other berries and add to smoothies, muesli, yogurt and crumbles for an extra burst of flavour and nutrition. The pink fruit is packed with health benefits, including fibre, potassium and vitamin C. Raspberries can become a little squidgy after thawing, but the taste isn't compromised. If you're freezing at home, pop the berries in an airtight container or bag shortly after picking to ensure the nutrients are locked in.

This wonder root is known for its anti-inflammatory properties and is often used to combat nausea, colds and other illnesses. It’s an easy ingredient to store in the freezer, and doing so increases its shelf life substantially. Simply peel and slice the root finely before placing in an airtight container or bag, or pop chopped ginger into an ice cube tray with water, then freeze and use as and when needed. Try adding to smoothies, juices, broths, curries and stir-fries.  

Whether you’re an avid baker who tends to run out of essential ingredients, or you struggle getting through a pack before it goes off, keeping a stash of butter in the freezer just makes sense. The colder temperatures enhance its shelf life, too – if stored in an airtight container, a block of butter will last for up to 12 months in the freezer.

Although prawns only have a freezer life of around three months, they’re a brilliant addition to your frozen food supply. Packed with protein, vitamins and minerals including iodine, versatile prawns don’t take long to defrost – simply pop them in the fridge overnight to thaw or place in an airtight bag covered with cold water (changing the water regularly) until fully defrosted (this should take around an hour). Drain any liquid away before using and be aware that they’ll weigh less after defrosting. Also note that you should never re-freeze uncooked, defrosted prawns.

Protein-packed soya beans or edamame beans (immature soya beans) are a freezer must-have for many for very good reason. Not only is buying them frozen cost-effective, but they also usually come ready-shelled or in pods which pop open after steaming, making preparation easy. The legume is bursting with fibre and antioxidants and has other health benefits, such as lowering cholesterol. Enjoy as a snack sprinkled with chilli flakes or add to all manner of dishes from stir-fries to Asian-style broths and fresh, crunchy salads or slaws.

Brimming with nutrients and protein, nuts boast an array of health benefits, from reducing blood pressure to promoting nerve function. While storing them in the cupboard may seem like the obvious thing to do, the freezer is a better option, especially if you don't get through packets quickly. The frosty temperature prevents the nuts from going stale and you can use them straight from the freezer.

Whether you freeze them yourself or pick up a pre-prepared bag, you'll quickly find that frozen bananas are an indispensable addition to your freezer. They're brilliant whizzed into a smoothie – simultaneously adding flavour and a creamy texture, as well as chilling the drink – or they can be turned into healthy dairy-free ice cream (just blitz in a blender until smooth, then tuck in). The fruit can be frozen in its skin, or you can peel and chop or mash them before freezing in portions. 

Loaded with vitamins C and K, as well as calcium and folate, an important compound which supports cell growth, spinach is a bit of a wonder ingredient. Fresh spinach does have a very short shelf life, though, so having a bag of frozen in your freezer can be extremely useful. The secret is to ensure it's fully defrosted and all the excess water has been squeezed out before adding to a dish.

While bread that’s been frozen is never going to taste quite as good as its freshly baked counterpart, it's still worth keeping some extra in the freezer for emergencies. The best options are styles that can be cooked straight from frozen, such as ready-sliced loaves, pitta bread and naans, all of which can be warmed up in the oven, under the grill or toasted. Research studies have shown that freezing bread can help reduce its glycaemic index (GI) levels, which are known to cause spikes in blood sugar levels.

Having a bag of sweetcorn stashed in your freezer is always a good idea, perfect for when you’re looking to add an extra veggie to a meal or need to bulk out a dish. Available to buy frozen on the cob or in kernels, it’s a winning freezer vegetable as many of its nutrients are harnessed during the freezing process, including vitamin C, folate, magnesium and potassium, all of which are needed to maintain a healthy body and lifestyle.

From whole birds to chicken drumsticks, thighs and breasts, storing poultry in the freezer is recommended if you aren’t using it straight away. Whole birds can last up to a year, while cuts of poultry can be kept in the freezer for nine months. If it’s already cooked, chicken and turkey-based dishes can be stored frozen for up to six months, just ensure you fully defrost the meat in the fridge before use.

It turns out that it’s better to buy everyone’s favourite tree-shaped veggie frozen rather than fresh, with research showing that pre-packaged, frozen broccoli is more nutritious than its fresh counterpart. It contains more vitamin B2, an essential compound which supports energy production and helps boost the immune system. The quicker produce is frozen after harvesting the more nutritious it is, so opt for flash frozen broccoli where possible.

Whether you’re planning to make meatballs, roast a joint of meat or whip up a mince-loaded shepherd’s pie, it’s always handy to have a few red meat options in your freezer. Freezing is also a brilliant way to extend the shelf life of these products without compromising on taste, texture or flavour. Steaks and roasts can be stashed in the freezer for up to a year, while minced meat is best consumed within three to four months. If you’re freezing bacon, do so for no longer than two months to avoid reducing its quality. Make sure all red meats are stored properly in airtight containers or packaging to avoid freezer burn.

Commercially caught fish is often flash-frozen on board shortly after being caught, to retain nutrients, kill parasites and make it last longer. Because of this, it's regarded as one of the best frozen foods on the market in terms of quality. Oily varieties, such as salmon and mackerel, particularly benefit from the flash-freezing method, and are less likely to dry out than white types.

There’s a reason why you’ll find bags of peas in freezers around the world. Peas are flash-frozen soon after being picked, so they maintain their nutritional value – the rounded green veggie contains plant proteins, fibre, antioxidants and important vitamins including A and K. There's very little difference between fresh and frozen in terms of taste, texture and nutrition, making frosted versions an excellent, affordable option. Peas also happen to be brilliantly versatile – use them to make soup, blitz with cream cheese or ricotta for an easy dip, add handfuls to stews or broths, throw into homemade pesto or simply serve as a side.

Now discover the foods you should NEVER keep in the fridge  

Last updated by Lottie Woodrow.