Summer Survival Guide: Cool & Nourishing Solutions with Frozen and Dairy Foods

When the summer heat is on, your fridge and freezer become your best allies. Frozen and refrigerated dairy foods offer a refreshing and nourishing way to beat the heat—from staying hydrated and energized, to simplifying mealtime with no-cook, stress-free options. Whether you‘re blending a smoothie, assembling a chilled snack plate, or packing portable, protein-rich snacks for a road trip, your supermarket’s frozen and refrigerated dairy aisles are stocked with delicious staples to keep you cool, well-fed, and ready for warm-weather adventures.

Recipe Ideas and Wellness Tips!

Here are some easy dietitian-approved recipe ideas and wellness tips for staying healthy and hydrated all summer long:

Sip a Smoothie
Blend frozen fruit with milk, Greek yogurt, or kefir for a quick, cooling drink packed with protein, probiotics, and hydration. Looking for more tasty and creative ideas? Try our easy smoothie recipe formulations.

Freeze Your Snacks
Make your own frozen Fruit and Yogurt Pops with fruit and low-fat yogurt for a refreshing, kid-friendly treat that hydrates and satisfies.

Create a Cottage Cheese Snack Plate
Pair protein-rich cottage cheese with hydrating fruits like frozen melon, pineapple, and berries—or with cherry tomatoes, cucumber slices, and whole grain crackers. Bright, fresh, and packed with nutrients, this Strawberry, Spinach & Cottage Cheese salad is the perfect no-cook meal for a warm summer day.

Assemble a Snack Box to Go
Pack a chilled snack box with cheese cubes, veggie sticks, grapes, whole grain crackers, and individually sized refrigerated milk or juice for a balanced, portable option.

Make a Batch of Berries & Granola Yogurt Bark
Spread yogurt on a baking sheet, top with summer frozen berries, granola, and a drizzle of honey—freeze, break into pieces, and enjoy the cool deliciousness!

Pour a Glass of Milk
Milk and chocolate milk are naturally hydrating and rich in nutrients—perfect after summer sports or outdoor play.
Blend up a Frozen Fruit Milkshake
Simply combine frozen mixed fruit, low-fat milk or milk alternative, vanilla or plain Greek yogurt, and a bit of honey and vanilla – so refreshing and hydrating!
Cool Down with No-Cook Meals
Boost fresh green salads with shredded cheese, frozen veggies, lean protein, or a yogurt-based dressing for a convenient, satisfying way to add nutrients and protein. For an easy summer meal, picnic, or potluck, try refreshing options like Rainbow Stacked Salad or Edamame Kale & Sweet Cherry Salad.

Easy Frozen Veggies
Toss frozen vegetables into microwave meals, wraps, or grain bowls for quick, nutritious meal solutions without the stove.
Frozen Veggie Egg Muffins
For a protein-packed, portable bite, reheat frozen egg bites or bake your own with eggs, cheese, and frozen veggies. Try Asparagus & Parmesan Muffin Tin Egg Bites, or veggie-loaded, protein-rich Loaded Egg Bites.
Protein-Packed Pasta Salad Toss chilled pasta with frozen peas, cheese cubes, and a spoonful of Greek yogurt as dressing for a cool, creamy, nutrient-rich small meal or snack — or try this Mrs. T’s Summer Grilled Pierogy Bowl.

Registered Dietitian Pro Tip:

Add these nutrient-rich frozen and refrigerated dairy staples to your weekly shopping list to stay cool, energized and ready for summer fun all season long!

Greek Yogurt – Packed with protein and probiotics – great for smoothies, parfaits, or dips.	Frozen Seafood, Chicken and Meat Alternatives – Easy high protein options to add to fresh salads and chilled pasta dishes.
Individual Frozen Meals – Look for high-protein, veggie filled options. Perfect for a quick, pre-portioned lunch or dinner.	Kefir or Drinkable Yogurt – A refreshing, probiotic-rich beverage that supports gut health and hydration.
Frozen Mixed Berries – Perfect for smoothies, yogurt bowls, or healthy frozen snacks.	String Cheese or Cheese Cubes – Portable, protein-packed snacks for road trips, lunchboxes, or poolside grazing.
Shredded Cheese – A quick protein boost for salads, quesadillas, cold pasta dishes, and more.	Frozen Yogurt or Greek Yogurt Bars – A cool treat with fewer added sugars and more nutrients than traditional ice cream.
Milk, Chocolate Milk, or Milk Alternatives – Hydrating and rich in nutrients like calcium and potassium — ideal for recovery after summer activities.	Refrigerated Egg Bites or Hard-Boiled Eggs – Quick, high-protein options to enjoy cold or warm — great for on-the-go meals.
Frozen Vegetables – Pre-washed, pre-cut, and ready to steam, sauté, or mix into no-cook grain bowls.	Frozen Smoothie Packs – Pre-portioned blends of fruit and veggies — just add milk or yogurt and blend for a nutrient-dense drink.

About the Author: Shari Steinbach, MS RDN

Shari is a nationally recognized food and nutrition consultant with over 25 years of experience as a health professional with two major supermarket chains in the Midwest. She specializes in crafting unique programs for her clients that provide meaningful nutrition and meal planning solutions for today’s consumers. Shari holds a Bachelor of Science Degree in Dietetics from Central Michigan University and a Master of Science Degree in Human Nutrition from Andrews University in Michigan.