Freezer meal prep saves time and money and helps you enjoy nutritious meals no matter how busy you are.
The problem is some foods don’t keep as well in the fridge as others, leaving you with a potentially soggy meal or food gone bad on a Friday.
That’s where freezer meal prep comes in! Freezer-friendly meal prep recipes allow you to enjoy your food exactly as you made it and without freezer burn. The question is: which recipes are freezer friendly?
Follow me as I take you through forty-one healthy freezer meals for lunches or dinners you can keep in your freezer until the time comes to eat.
1. Mexican Red Bean Quinoa Casserole
Source: allnutritious.com
Per Serving:
• Calories: 560
• Fats: 18g
• Protein: 27g
• Carbs: 77g
• Fiber: 14g
• Sugar: 15g
This is a protein-packed and nutritious casserole guaranteed to add a little bit of spice to your day.
The quinoa and vegetables keep very well in the freezer and defrost quickly, so lunch is super easy and tasty. This easy recipe will quickly become one of your favorite recipes for busy weeknights!
2. Creamy Green Lentil Dahl
Source: thevegspace.co.uk
Per Serving:
• Calories: 350
• Fats: 14g
• Protein: 14g
• Carbs: 42g
• Fiber: 18g
• Sugar: 4g
Dal is a fantastic option if you’re looking for freezer-friendly lunches or dinners. The lentils freeze and defrost without issue.
Plus, the gravy around the lentils keeps everything moist and tasty. This is just one kind of dal. You can switch up your recipes depending on the flavors you want!
3. Spicy Pineapple Chicken
Source: allnutritious.com
Per Serving:
• Calories: 324
• Fats: 10g
• Protein: 31g
• Carbs: 29g
• Fiber: 1.8g
• Sugar: 23g
This freezer meal recipe is great for lunch or dinner on a busy night.
Serve this with a side of coconut rice to wake it back up after freezing. A sprinkle of green onion also helps!
These chicken and rice meal prep recipes are a game changer for your lunches!
4. Slow Cooker Vegan Chili
Source: happykitchen.rocks
Per Serving:
• Calories: 260
• Fats: 1g
• Protein: 12g
• Carbs: 52g
• Fiber: 13g
• Sugar: 4g
Slow-cooked food and freezer-friendly recipes go hand-in-hand. Case in point: this tasty slow-cooked vegan chili!
This is a spice and protein-packed dish with no meat but plenty of beans. This crockpot meal is perfect for whipping out on a lazy winter evening when all you want is something warm and comforting.
5. Sheet Pan Chicken Thighs
Source: allnutritious.com
Per Serving:
• Calories: 478
• Fats: 33g
• Protein: 18g
• Carbs: 31g
• Fiber: 6.3g
• Sugar: 17g
This tasty homemade meal bursts with savory herbs and spices in every bite.
You can freeze the chicken and vegetables in individual portions, ready to serve at a moment’s notice. All these healthy meals need is a quick reheat in the oven for best results!
6. Keto Ground Beef with Worcestershire Sauce
Source: iheartumami.com
Per Serving:
• Calories: 364
• Fats: 27g
• Protein: 22g
• Carbs: 9g
• Fiber: 1g
• Sugar: 4g
Enjoy this sweet and tangy take on the classic beef strognaoff that also happens to be freezer-friendly!
This meal is designed to use all the vegetables left in your fridge, along with a generous sauce sprinkle. It’s a great leftover buster and freezes beautifully.
Store in airtight containers for best results.
7. Sheet Pan Pork Chops
Source: allnutritious.com
Per Serving:
• Calories: 390
• Fats: 28g
• Protein: 22g
• Carbs: 15g
• Fiber: 4.3g
• Sugar: 7.9g
With tons of protein and healthy fats, this sheet pan recipe is ideal as a last-minute dinner.
Cooked in pork juices, the vegetables are tasty, moist and flavorful even after they’ve spent time in the deep freeze. This is one of the best freezer meals for new moms!
8. Shredded Chicken Burrito
Source: aqueenathekitchen.com
Per Serving:
• Calories: 212
• Fats: 5g
• Protein: 21g
• Carbs: 19g
• Fiber: 2g
• Sugar: 1g
This super simple recipe offers more flavor and better nutrition than store-bought frozen burritos.
These burritos are great for waiting in the freezer as an after-school snack. Reheat from frozen in 40 minutes and enjoy with no hands-on time needed!
9. Breakfast Sausage Sandwich
Source: aqueenathekitchen.com
Per Serving:
• Calories: 383
• Fats: 20g
• Protein: 22g
• Carbs: 28g
• Fiber: 2g
• Sugar: 1g
Start your day the right way with this tasty freezer breakfast sausage sandwich. McDonald’s has got nothing on this tasty recipe!
While you can make the sausage patties from scratch, you can also use pre-made patties to make this even simpler.
10. Ground Turkey Sweet Potato Skillet
Source: monicanedeff.com
Per Serving:
• Calories: 227
• Fats: 6g
• Protein: 20g
• Carbs: 24g
• Fiber: 4g
• Sugar: 8g
This is a simple and satisfying skillet recipe that takes the stress out of meal prep.
Thanks to the plentiful vegetables, this meal keeps beautifully in the freezer. You can also use this as a basis for a larger meal like a hash!
11. Instant Pot Butter Chicken
Source: ifoodreal.com
Per Serving:
• Calories: 435
• Fats: 24g
• Protein: 35g
• Carbs: 21g
• Fiber: 4g
• Sugar: 12g
There’s nothing better than enjoying a curry that took barely any effort to make. All that flavor and no sweating in the kitchen? Yes, please!
That’s what this Instant Pot butter chicken recipe does for you. Prepare a big batch and freeze it in portions to enjoy whenever the mood strikes.
12. Three Bean Chili
Source: eatloveeats.com
Per Serving:
• Calories: 270
• Fats: 6.4g
• Protein: 13g
• Carbs: 42.1g
• Fiber: 11.8g
• Sugar: 10.2g
All you need for this recipe is one pan, your spice cabinet, and whatever leftover vegetables you have.
The initial cook takes less than an hour, with less than half of that as hands-on cooking time. Enjoy the chili on its own, or serve it over something else for a protein-packed garnish.
13. Instant Pot Salsa Chicken
Source: budgettasty.com
Per Serving:
• Calories: 197
• Fats: 4g
• Protein: 33g
• Carbs: 6g
• Fiber: 2g
• Sugar: 3g
Sometimes meal-prepping can look like preparing one element of a meal ahead of the rest. This makes cooking on the day much easier for you.
This Instant Pot salsa chicken takes care of the main protein element of your dish. With this moist and tasty chicken on your side, you can whip up a tasty dinner or lunch in no time.
14. Gluten-Free Egg Casserole with Salmon
Source: plantbasedwithamy.com
Per Serving:
• Calories: 289
• Fats: 16g
• Protein: 22g
• Carbs: 13g
• Fiber: 2g
• Sugar: 4g
Quiche is one of the most versatile meals in your freezer. It works for breakfast, lunch, or dinner. So, you’re never stuck without options!
Using only nine ingredients, you can create a tasty gluten-free quiche that will knock your socks off.
Love salmon? Try these pescatarian meal prep recipes.
15. Beef and Bean Burritos
Source: fromvalerieskitchen.com
Per Serving:
• Calories: 425
• Fats: 22g
• Protein: 23g
• Carbs: 29g
• Fiber: 5g
• Sugar: 4g
Have a protein-filled snack or lunch in the freezer whenever you need it. This recipe takes the stress out of the after-school rush!
You can freeze the filling in portions and use fresh tortillas or freeze entire burritos ready to eat. Serve with fresh salsa to give it a tasty kick.
16. Ranch Chicken Potato Casserole
Source: thefoodblog.net
Per Serving:
• Calories: 548
• Fats: 45g
• Protein: 27g
• Carbs: 10g
• Fiber: 2g
• Sugar: 2g
There’s nothing better than a casserole when it comes to frozen dishes. This tasty ranch chicken and potato casserole are tasty, nutritious, and fantastic.
No matter who’s sitting down to dinner, they’ll love this. That’s why having a portion of this waiting in your freezer for a rainy day is such a lifesaver!
17. Freezer Lasagna
Source: fromvalerieskitchen.com
Per Serving:
• Calories: 372
• Fats: 22g
• Protein: 29g
• Carbs: 17g
• Fiber: 3g
• Sugar: 10g
Don’t settle for store-bought frozen lasagnas! This tasty frozen lasagna recipe is worth the work.
Prepare this in advance and freeze it so your future self can enjoy a tasty homemade lasagna on a busy evening.
You can save more money on meals with these cheap meal preps!
18. Chicken Bacon Ranch Pasta
Source: fantabulosity.com
Per Serving:
• Calories: 816
• Fats: 48g
• Protein: 30g
• Carbs: 61g
• Fiber: 2g
• Sugar: 4g
Pasta, chicken, bacon, and ranch. This is a crowd-pleasing dish guaranteed to get the whole family on board the train for healthy, tasty dinners.
I love how easy this is to defrost. Freeze it in the dish you baked, then throw it in the oven when ready to eat.
Enjoy more yummy dishes with these pasta meal prep recipes!
19. Honey Garlic Chicken Tenders
Source: budgettasty.com
Per Serving:
• Calories: 328
• Fats: 9g
• Protein: 33g
• Carbs: 27g
• Fiber: 1g
• Sugar: 16g
Fight against takeout cravings and enjoy homemade tenders just as quickly with this tasty recipe.
These marinated tenders are juicy and full of flavor. All you need to do from frozen is whip up a quick sauce, defrost, and you’re ready to eat!
20. Creamy Broccoli Chicken Lasagna
Source: eatloveeats.com
Per Serving:
• Calories: 478
• Fats: 26.1g
• Protein: 30.1g
• Carbs: 30.2g
• Fiber: 4.8g
• Sugar: 7.3g
I know, I know. Broccoli in a lasagna? Trust me. This gorgeous lasagna recipe will turn everyone in the family into lean, green, broccoli-eating machines.
You get all the nutrition from the broccoli, but the taste is masked by the layers of tasty pasta and oozy cheese. What’s not to love?
21. Spicy Lentil Chili
Source: melissatraub.com
Per Serving:
• Calories: 193
• Fats: 3.1g
• Protein: 12g
• Carbs: 32.4g
• Fiber: 8.5g
• Sugar: 6.7g
Lentils keep slightly better in the freezer, which is why this lentil chili is fantastic. It’s hearty, filling, and packed with healthy fiber to keep your family’s nutrition levels up.
If you’re heading out on a grocery run but still have vegetables left over, this is a great way to use them.
22. Mediterranean Lasagna
Source: monicanedeff.com
Per Serving:
• Calories: 356
• Fats: 13g
• Protein: 24g
• Carbs: 34g
• Fiber: 3g
• Sugar: 7g
Lasagna is so easy to reheat from frozen, which is why I love it so much as a meal prep recipe!
This Mediterranean lasagna has fresh flavors and a slightly lighter feeling than the typical Italian. It’s great for whipping out in summer when you feel like something rich!
23. Instant Pot Chicken Wild Rice Soup
Source: ifoodreal.com
Per Serving:
• Calories: 296
• Fats: 9g
• Protein: 16g
• Carbs: 40g
• Fiber: 4g
• Sugar: 6g
Our next recipe is healthy, tasty, and simple itself. The delightful broth sings with all the fantastic ingredients you pack into the Instant Pot.
You can freeze the soup in portions to take out at will, or you can freeze one big portion to serve the whole family.
24. Turkey and Mushroom Meatballs with Tomato Sauce
Source: inthekitch.net
Per Serving:
• Calories: 396
• Fats: 15g
• Protein: 40g
• Carbs: 29g
• Fiber: 7g
• Sugar: 10g
Frozen meatballs are great for lunch, dinner, or even appetizers if you’re having guests over. That’s why this recipe is so great!
The turkey meatballs are packed with herbs and are super flavorful. The tomato sauce is the perfect thing to wake them up after a stint in the freezer.
25. Chicken Enchiladas
Source: chefsavvy.com
Per Serving:
• Calories: 475
• Fats: 26g
• Protein: 36g
• Carbs: 23g
• Fiber: 1g
• Sugar: 3g
Enchiladas are such an underrated freezer meal! They’re so easy to prepare in advance; all you need to do is bake them when you’re ready to eat.
These chicken enchiladas are super moist and tasty when cooked. All you need is a can of premade enchilada sauce to drizzle on top before baking. Quick, easy, tasty.
26. Keto Crustless Pizza Casserole
Source: drdavinahseats.com
Per Serving:
• Calories: 436
• Fats: 36g
• Protein: 23g
• Carbs: 7g
• Fiber: 1g
• Sugar: 3g
Meal prepping with frozen meals can also be for the keto followers among us! This tasty keto-friendly crustless pizza is proof of concept.
A crustless pizza is a casserole that uses all your favorite pizza ingredients. Customize this recipe to include all your favorite pizza toppings before freezing, ready for use later.
27. Hamburger Hashbrown Casserole
Source: groundbeefrecipes.com
Per Serving:
• Calories: 533
• Fats: 36g
• Protein: 29g
• Carbs: 22g
• Fiber:
• Sugar:
Don’t let the takeout cravings take you down. Enjoy a healthier option that’s just as tasty and saves you tons with this delightful ground beef casserole.
With this waiting in your freezer, you won’t fall victim to the drive-thru blues again.
28. Crustless Quiche
Source: dinner-mom.com
Per Serving:
• Calories: 175
• Fats: 11g
• Protein: 13g
• Carbs: 3g
• Fiber: 0g
• Sugar: 2g
Here’s another crustless quiche recipe you can have waiting in the wings. While the recipe calls for ham and cheese here, you can alter it to suit your tastes.
Pack it full of vegetables or get a little naughty with some streaky bacon: it’s totally up to you.
29. Stir Fry
Source: littlesproutslearning.co
Per Serving:
• Calories: 307
• Fats: 5.2g
• Protein: 24g
• Carbs: 41.8g
• Fiber: 3.4g
• Sugar: 14.7g
Stir-frys are super quick and easy to whip up on a weeknight, it tastes great, and you can pack it full of vegetables.
What could be better? A freezer-friendly version! This recipe allows you to freeze your stir-fry and defrost it immediately for an even faster dinner.
30. Sweet Potato Lentil Soup
Source: happykitchen.rocks
Per Serving:
• Calories: 214
• Fats: 7g
• Protein: 7g
• Carbs: 30g
• Fiber: 9g
• Sugar: 4g
Remember what I said about soups being one of the best freezer-friendly meals? This warm and comforting pumpkin soup is so good for fall.
Every spoonful sings with earthy flavor. This is a filling soup you can serve with some crusty bread and nothing else, and it will happily sustain you for the rest of your day.
31. Chicken Burritos
Source: littlesproutslearning.co
Per Serving:
• Calories: 673
• Fats: 19.9g
• Protein: 41.8g
• Carbs: 81.6g
• Fiber: 9.3g
• Sugar: 3g
This recipe uses roasted sweet potatoes and black beans on top of the chicken to add even more protein.
The result is a super filling meal the whole family can enjoy. Freeze as a rolled burrito and bake from frozen in the oven for a spicy, satisfying lunch or dinner.
32. Meatballs
Source: aqueenathekitchen.com
Per Serving:
• Calories: 585
• Fats: 32g
• Protein: 48g
• Carbs: 22g
• Fiber: 2g
• Sugar: 3g
Having meatballs ready to go in your freezer means you can use them to make anything from a tasty pasta dish to a simple meatball sub.
That’s why this meatball recipe is so great. While tasty, the flavor of these meatballs doesn’t lean in any particular direction. So, they can be used in almost anything.
33. Chicken Broccoli Rice Casserole
Source: littlesproutslearning.co
Per Serving:
• Calories: 807
• Fats: 59g
• Protein: 46g
• Carbs: 24g
• Fiber: 2g
• Sugar: 3g
Give broccoli a makeover with this tasty chicken and rice casserole. Trust me. Even the kids will beg for a slice of this cheesy, creamy rice bake.
As a freezer meal, you couldn’t ask for anything better. It takes almost no time to prepare and bakes from frozen in even less time.
34. Mississippi Chicken
Source: littlesunnykitchen.com
Per Serving:
• Calories: 314
• Fats: 12g
• Protein: 48g
• Carbs: 1g
• Fiber: 1g
• Sugar: 1g
Whip out your crock pot for a super flavorful Southern pot roast packed with all the flavors you could ever want out of a bowl of comfort food.
This tasty chicken freezes beautifully. You can use it in many ways, so get creative!
35. Vegetable Spring Rolls
Source: therunningbaker24.com
Per Serving:
• Calories: 130
• Fats: 1.7g
• Protein: 4.3g
• Carbs: 24.5g
• Fiber: 1.2g
• Sugar: 3.4g
These fried spring rolls are ideal for preparing ahead of a big gathering. They’re also the perfect after-school snack! Prepare the vegetables and freeze the wrapped rolls.
Once you’re ready, drop them into oil to cook from frozen. You won’t be able to resist the crunchy and crispy result!
36. Sheet Pan Chicken Thighs
Source: eatbeautiful.net
Per Serving:
• Calories: 537
• Fats: 42g
• Protein: 37g
• Carbs: 1g
• Fiber: 0g
• Sugar: 0g
Gear up for a busy week with this big and beautiful sheet pan recipe for tender chicken thighs. This recipe is easy to adapt to your family’s needs.
Change the marinade, spices, or the amount to suit your dinner requirements. You can use these thighs any way you like to make your weekly cooking load easier.
37. Slow Cooker Cabbage Rolls
Source: thefoodblog.net
Per Serving:
• Calories: 270
• Fats: 4g
• Protein: 18g
• Carbs: 43g
• Fiber: 5g
• Sugar: 17g
These slow cooker cabbage rolls are a favorite of mine to keep handy. Cabbage traps all the tasty juices from the beef inside the rolls, keeping these moist and tasty when thawing.
A quick bake in a simple sauce is required when you pull these out of the freezer.
38. Vegetable Pasta Bake
Source: hungryhealthyhappy.com
Per Serving:
• Calories: 648
• Fats: 24g
• Protein: 35g
• Carbs: 81g
• Fiber: 16g
• Sugar: 28g
If sustainability is your goal, this recipe is perfect for you. Sweep your vegetable drawer clean, and use any pasta you have to create a tasty dish for your future self.
With a tangy tomato sauce and plenty of cheese, this recipe has oodles of flavor to spare.
39. Tuna Casserole
Source: flavormosaic.com
Per Serving:
• Calories: 523
• Fats: 21g
• Protein: 31g
• Carbs: 53g
• Fiber: 4g
• Sugar: 9g
Sometimes looking backward is the best way to gain inspiration for the week ahead. In this case, this old-fashioned tuna casserole recipe hits the spot.
Creamy, classic flavors are right at home here. This casserole freezes and thaws like a dream, and the tuna offers plenty of protein to fill you up.
40. Healthy Baked Egg Cups
Source: thewoodenskillet.com
Per Serving:
• Calories: 95
• Fats: 7g
• Protein: 6.7g
• Carbs: 0.6g
• Fiber: 0g
• Sugar: 0.2g
These super healthy egg cups are fantastic in your arsenal on a busy morning. Whack in the oven and bake.
They’re so easy to make in advance, and the portions are self-contained for ease of use. Your whole family will love digging into these tasty breakfast morsels.
So, have I converted you? Or are you already on the frozen meal-prep bandwagon? Let me know in the comments which of these recipes you’ll be trying out!
Keep meal prepping with more of the best meal prep ideas!