These 30+ Healthy Make-Ahead Freezer Meals are perfect for meal prep! Stock up on these easy freezer-friendly recipes for busy weekdays.
Why you'll love these freezer meals
Here are a few reasons why you'll love these make ahead freezer meals:
- They're a life-saver after you've had a long day and need something quick and tasty!
- They'll help you save money and cut back on takeout as you'll have healthy meals on hand at a moment's notice.
- They're all made with fresh ingredients instead of the preservatives you'll find in store-bought options.
- Reheating is easy – all you have to do is pull a container out of the freezer and throw it in the microwave.
Tips on how to stock your freezer with make-ahead meals
Here are my top tips on stocking your freezer with healthy meals:
- Clear out your freezer. Go through your freezer and make sure to toss anything that's expired or has been freezer burned. Make note of any ingredients or meals that need to be used up soon and include them in your upcoming meal plans.
- Set some goals. Whether you're prepping before a baby's arrival or want some fresh meals to come home to after a vacation, think about how many meals you want to make and what's realistic with your schedule. Then you block out some time on a weekend to cook.
- Get organized. Make sure to have enough freezer-friendly containers and bags before you being cooking. Once you've prepared a meal, make sure to label the container with the recipe name and the date you're freezing it. Feel free to add any additional information on the label, too, like thawing and reheating instructions.
- Make dump dinners. One of my favourite ways to make freezer meals is to assemble all of your ingredients in a freezer bag and then dump and cook when ready to serve! Check out these healthy crockpot dump dinners for some inspiration.
- Freeze individual portions. I find freezing individual portions is far superior than freezing an entire meal. This allows you to thaw and reheat food easily as you need it while minimizing waste. Souper cubes are a great tool to help you portion out soups, stews, curries and pasta.
- Use your Instant Pot or slow cooker. The Instant Pot or slow cooker is a great way to make a large batch of a recipe in a hands-off way. Often, if I'm doing a big freezer prep session, I'll have one of these appliances going along with a rice cooker and my oven so I'm really efficient in the kitchen.
Freezer Breakfasts
Meal prepped breakfasts are a great way to start the day! These freezer-friendly breakfast recipes will make your mornings so much better. Keep your freezer stocked with a few options and you'll never be scrambling to find something to eat when you wake up.
5-Ingredient Pumpkin Protein Pancakes
30 minutes
These 5-Ingredient Pumpkin Protein Pancakes are a healthy and delicious breakfast idea that can be frozen and reheated in the toaster.
Make this recipe
Serving: 2pancakes | Calories: 156kcal | Carbohydrates: 9g | Protein: 21g | Fat: 5g | Saturated Fat: 3g | Cholesterol: 63mg | Sodium: 146mg | Potassium: 286mg | Fiber: 1g | Sugar: 3g | Vitamin A: 4855IU | Vitamin C: 1mg | Calcium: 176mg | Iron: 1mg
Avocado Chocolate Zucchini Muffins {So Moist!}
40 minutes
These Avocado Chocolate Zucchini Muffins are a delicious and high-protein breakfast made with healthy fats like olive oil and hemp hearts.
Make this recipe
Calories: 302kcal | Carbohydrates: 33g | Protein: 8g | Fat: 17g | Saturated Fat: 4g | Cholesterol: 14mg | Sodium: 95mg | Potassium: 310mg | Fiber: 4g | Sugar: 15g | Vitamin A: 120IU | Vitamin C: 5mg | Calcium: 73mg | Iron: 3mg
Freezer-Friendly Turkey Sausage Breakfast Sandwich
30 minutes
This Freezer-Friendly Turkey Sausage Breakfast Sandwich is a healthy grab-and-go idea with homemade sausage and a spinach egg scramble.
Make this recipe
Calories: 472kcal | Carbohydrates: 30g | Protein: 36g | Fat: 25g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 11g | Trans Fat: 0.04g | Cholesterol: 279mg | Sodium: 849mg | Potassium: 714mg | Fiber: 7g | Sugar: 6g | Vitamin A: 1841IU | Vitamin C: 31mg | Calcium: 346mg | Iron: 4mg
Meal Prep Freezer Breakfast Burritos
45 minutes
These Meal Prep Freezer Breakfast Burritos are a make-ahead breakfast with all your favourite toppings–they’ll last for up to 3 months!
Make this recipe
Calories: 369kcal | Carbohydrates: 28g | Protein: 20g | Fat: 19g | Saturated Fat: 7g | Cholesterol: 276mg | Sodium: 1017mg | Potassium: 396mg | Fiber: 2g | Sugar: 3g | Vitamin A: 523IU | Vitamin C: 5mg | Calcium: 198mg | Iron: 3mg
Freezer-Friendly Mini Breakfast Pizzas
40 minutes
These Freezer-Friendly Mini Breakfast Pizzas with turkey sausage and egg are the perfect grab and go option for those busy weekday mornings!
Make this recipe
Calories: 237kcal | Carbohydrates: 15g | Protein: 12g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 76mg | Sodium: 554mg | Potassium: 247mg | Fiber: 1g | Sugar: 1g | Vitamin A: 424IU | Vitamin C: 18mg | Calcium: 76mg | Iron: 1mg
Baked Eggs 5 Ways {Meal Prep Breakfast!}
30 minutes
Learn how to make Baked Eggs 5 Ways in the oven! Try different flavours like ham and asparagus, broccoli cheddar and mushroom spinach.
Make this recipe
Calories: 160kcal | Carbohydrates: 1g | Protein: 11g | Fat: 12g | Saturated Fat: 5g | Cholesterol: 338mg | Sodium: 159mg | Potassium: 121mg | Sugar: 1g | Vitamin A: 595IU | Calcium: 49mg | Iron: 1.5mg
Green Protein Smoothie Freezer Packs via Fed & Fit
These Green Protein Smoothie Freezer Packs are ready-to-go baggies full of spinach, some banana, protein powder, coconut milk, chlorella powder, and chia.
Make this recipe
Blender Spinach Banana Muffins via JoyFoodSunshine
Blender Spinach Banana Muffins are easy, healthy, freezer-friendly & full of fruit & veggies! Gluten-free, dairy-free, no refined sugar & vegan-friendly.
Make this recipe
Mini Quiche 4 Ways via Culinary Hill
Skip the coffee shop sous vide egg bites and make your own Mini Quiche. Try all four flavor variations for this easy egg breakfast recipe.
Make this recipe
Healthy Baked Apple Banana Oat Cups via Naughty Nutrition
These apple banana oat cups are not only sugar-free, but they’re so simple to make, are freezable, kid friendly, a grab-and-go breakfast, and loaded with healthy, protein dense ingredients, they will leave you feeling full for hours!
Make this recipe
Wanna Learn How To Meal Prep?
My meal planning service, Dinner Prep Pro, removes the guesswork and helps you get dinner on the table in 15-20 minutes each night. My meal prep checklists only take 1 hour each week!
Freezer Lunches
I absolutely love freezing lunches – they make the work week so much easier. One of my favourite meal prep tips is to freeze any leftovers you may have for lunches to eat a few weeks from now. That way, you won't get bored of eating the same thing every day! These recipes make delicious lunches but could also be used for dinners, too.
Freezer-Friendly Homemade Pizza Pockets
30 minutes
These Homemade Pizza Pockets are SO easy to make using store bought pizza dough and your favourite toppings – plus you can freeze them to enjoy anytime!
Make this recipe
Calories: 252kcal | Carbohydrates: 27g | Protein: 12g | Fat: 11g | Saturated Fat: 5g | Cholesterol: 30mg | Sodium: 815mg | Potassium: 184mg | Fiber: 1g | Sugar: 5g | Vitamin A: 349IU | Vitamin C: 9mg | Calcium: 149mg | Iron: 2mg
Crockpot Taco Soup {+Stovetop Instructions}
4 hours 15 minutes
Crockpot Taco Soup is incredibly easy to make but is loaded with flavour! This soup recipe is like having a taco in a bowl and will soon become a family favourite.
Make this recipe
Calories: 247kcal | Carbohydrates: 30g | Protein: 23g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 47mg | Sodium: 552mg | Potassium: 668mg | Fiber: 8g | Sugar: 3g | Vitamin A: 39IU | Vitamin C: 13mg | Calcium: 33mg | Iron: 3mg
Super Easy Mini Vegetable Lasagna Cups
35 minutes
These Super Easy Mini Vegetable Lasagna Cups are such a cute individual serving-sized version of everyone’s favourite comfort food.
Make this recipe
Calories: 405kcal | Carbohydrates: 50g | Protein: 19g | Fat: 15g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 35mg | Sodium: 201mg | Potassium: 243mg | Fiber: 4g | Sugar: 4g | Vitamin A: 850IU | Vitamin C: 38mg | Calcium: 300mg | Iron: 2.5mg
Chickpea Salad Wrap {with Sweet Potato and Avocado}
35 minutes
These curried Chickpea Salad Wraps with sweet potato and avocado are the perfect grab and go lunch, and easily made vegetarian!
Make this recipe
Calories: 383kcal | Carbohydrates: 47g | Protein: 13g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 13mg | Sodium: 997mg | Potassium: 500mg | Fiber: 10g | Sugar: 7g | Vitamin A: 5597IU | Vitamin C: 35mg | Calcium: 138mg | Iron: 3mg
Easy Baked Turkey Meatballs {Freezer-Friendly}
35 minutes
These Easy Baked Turkey Meatballs are freezer-friendly and perfect for meal prep! Serve them with zucchini noodles for a low carb meal.
Make this recipe
Calories: 444kcal | Carbohydrates: 58g | Protein: 41g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.02g | Cholesterol: 68mg | Sodium: 1043mg | Potassium: 1279mg | Fiber: 6g | Sugar: 11g | Vitamin A: 1021IU | Vitamin C: 32mg | Calcium: 166mg | Iron: 4mg
Roasted Chicken Verde Taquitos via Give it Some Thyme
Tasty Roasted Chicken Verde Taquitos full of tender rotisserie chicken, creamy cheese, spices and topped with Roasted Tomatillo Salsa Verde.
Make this recipe
Roasted Poblano Chicken Burritos via Isabel Eats
These Roasted Poblano Chicken Burritos are an easy Mexican lunch or dinner recipe that’s perfect for weekend meal prep. They’re also freezer friendly!
Make this recipe
Baked Chicken Taquitos via Isabel Eats
These Baked Chicken Taquitos are stuffed with seasoned shredded chicken, cream cheese, diced green chiles, black beans and corn. So easy to make!
Make this recipe
Thai Coconut Squash Soup via Salt & Lavender
This vegan Thai coconut squash soup recipe is creamy, sweet, and silky with a delicious touch of spice! Healthy and easy!
Make this recipe
Chickpea Butternut Squash Fajitas (Freezer) via Sweet Peas and Saffron
Chickpea butternut squash fajitas are a tasty remix on the classic. Roasted butternut squash compliments the homemade fajita seasoning.
Make this recipe
Skip the Ads and Get Right to the Recipes!
- ZERO ADS on over 600 recipes!
- Weekly Meal Plans, Grocery & Prep Lists
- Bonus eBooks
Freezer Dinners
With a well-stocked freezer, you don't need to worry about resorting to takeout when you have no energy to cook after a long day at work or school. Simply grab a meal and reheat. If your freezer is a bit bare, I recommend making a double batch of these recipes so you can eat some portions fresh and freeze the rest for later.
Easiest Ever Crockpot Lasagna Recipe
4 hours 30 minutes
This is the Easiest Ever Crockpot Lasagna Recipe – it cooks hands-off all day and is super easy to assemble. Plus, it freezes well!
Make this recipe
Calories: 470kcal | Carbohydrates: 46g | Protein: 32g | Fat: 17g | Saturated Fat: 10g | Cholesterol: 84mg | Sodium: 264mg | Potassium: 420mg | Fiber: 2g | Sugar: 3g | Vitamin A: 426IU | Vitamin C: 1mg | Calcium: 272mg | Iron: 2mg
Super Easy Mini Chicken Pot Pies
55 minutes
These Super Easy Mini Chicken Pot Pies are a lighter version of your favourite comfort food in the cutest individual serving sizes!
Make this recipe
Calories: 423kcal | Carbohydrates: 42g | Protein: 20g | Fat: 21g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 36mg | Sodium: 882mg | Potassium: 537mg | Fiber: 6g | Sugar: 9g | Vitamin A: 7800IU | Vitamin C: 34.7mg | Calcium: 50mg | Iron: 3.1mg
Sticky Sriracha Meatball Lettuce Wraps
30 minutes
These Sriracha Meatball Lettuce Wraps are a super easy dinner that come together in 30-minutes – plus the meatballs are freezer-friendly!
Make this recipe
Calories: 289kcal | Carbohydrates: 26g | Protein: 29g | Fat: 7g | Saturated Fat: 3g | Trans Fat: 1g | Cholesterol: 111mg | Sodium: 1557mg | Potassium: 733mg | Fiber: 3g | Sugar: 16g | Vitamin A: 6625IU | Vitamin C: 58mg | Calcium: 62mg | Iron: 4mg
Healthy Beef Stroganoff {One Pot + Extra Veggies}
40 minutes
Healthy Hamburger Helper Beef Stroganoff is packed with veggies, comes together in one pot for minimal clean up and is freezer-friendly!
Make this recipe
Calories: 470kcal | Carbohydrates: 54g | Protein: 29g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 109mg | Sodium: 802mg | Potassium: 912mg | Fiber: 5g | Sugar: 6g | Vitamin A: 4943IU | Vitamin C: 22mg | Calcium: 91mg | Iron: 4mg
One Pot Butternut Squash Chicken Curry
40 minutes
This One Pot Butternut Squash Chicken Curry with coconut milk, veggies, chickpeas and rice is protein-filled comfort food at its best!
Make this recipe
Calories: 396kcal | Carbohydrates: 35g | Protein: 27g | Fat: 20g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 45mg | Sodium: 456mg | Potassium: 443mg | Fiber: 5g | Sugar: 4g | Vitamin A: 7600IU | Vitamin C: 37.1mg | Calcium: 60mg | Iron: 4.3mg
Freezer-Friendly Butternut Squash Mac & Cheese
55 minutes
This Freezer-Friendly Butternut Squash Mac & Cheese is a delicious, fall-inspired twist on everyone's favourite comfort food – it's made with roasted veggies for extra nutritional value!
Make this recipe
Calories: 547kcal | Carbohydrates: 43g | Protein: 28g | Fat: 30g | Saturated Fat: 17g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Cholesterol: 78mg | Sodium: 1160mg | Potassium: 251mg | Fiber: 5g | Sugar: 10g | Vitamin A: 3000IU | Vitamin C: 30.5mg | Calcium: 660mg | Iron: 2.3mg
Instant Pot Chicken Pesto Pasta via Eating Instantly
This Instant Pot Chicken Pesto Pasta is a delicious one pot dinner that comes together in 30 minutes. Use store-bought pesto for easy prep!
Make this recipe
7 Chicken Marinade Recipes You Can Freeze via Sweet Peas and Saffron
These 7 chicken marinade recipes make your chicken tender, juicy and so flavorful! Freeze for later, then cook in the oven or on the grill.
Make this recipe
Weekday Ragù with Veggies via My Kitchen Love
Weekday Ragù with Veggies is packed with tons of vegetables and flavour! Make in either the slow cooker or in the Instant Pot for an easy weeknight dinner!
Make this recipe
Freezer Tortilla Chicken Strips via Sweet Peas and Saffron
These lime tortilla chicken strips can go directly from freezer to oven! They are kid-friendly, and perfect for those busy weeknight dinners.
Make this recipe
Freezer Friendly Panko Breaded Chicken Breasts via Lisa’s Dinnertime Dish
Stocking your freezer with these versatile panko breaded chicken breasts will make dinnertime easy even on the busiest of nights.
Make this recipe
Meal Prep Tools
- Get square glass meal prep bowls here for safe storage!
- Preserve your food (meatballs, marinated chicken, etc) with freezer bags.
- I love these mini foil containers for storing pieces of lasagnas, casseroles, etc.
- If you're looking to stock your freezer with grass-fed meat and poultry, look no further than Butcher Box – they're an awesome way to cut down on shopping time.
- My Vitamix blender helps me make a ton of tasty sauces and soups that I usually end up freezing, and they're also great for pureeing/chopping vegetables (I freeze a ton of chopped up carrots and celery for bolognese sauce for example).
- My rice cooker helps me cook rice and quinoa ahead of time so that all I have to do is add what I need to certain recipes as I go.
- **Get my full list of tools here**
Frequently Asked Questions
How healthy are freezer meals?
Making your own freezer meals from scratch is a great way to ensure you're eating healthy foods, even if it's a busy morning or weeknight. All of these recipes are made from whole ingredients and don't include any of the preservatives that store-bought frozen dinners do.
Do you need to cook these meals first before freezing them?
This round-up includes meals that you can cook first before you freeze, and options that you can freeze raw and then cook later. It all depends on which recipe you select!
How long are prepped freezer meals good for?
Most of these meals will last in the freezer for up to three months. Anything past that and the texture and/or taste might not be the same.
How do you avoid freezer burn?
Making sure that your meal freezes well is all about the storage! Freeze your food in airtight glass containers or freezer-friendly Ziploc bags and make sure there isn’t any air trapped inside to keep your food freshest the longest.
Do you have to thaw these meals before cooking them?
Reheating instructions vary for each recipe. For some freezer meals, you'll need to thaw the food in the fridge overnight before reheating or cooking, but for some, you'll be able to reheat or cook directly from frozen.
30+ Healthy Make-Ahead Freezer Meals
These 30+ Healthy Make-Ahead Freezer Meals are perfect for meal prep! Stock up on these easy freezer-friendly recipes for busy weekdays. Here's one of my go-to freezer dinners I always have on hand.
Print
Pin
Rate
FEELING BURNED OUT?We've got you covered with a December self care plan! Sign up for weekly habit audits, 3 weeks of meal prep plans, weekly goal setting printables + live calls!👇
Join our December ✨Feel Good✨ Challenge!
Servings: 8 servings
Calories: 300kcal
Ingredients
- 1 lb rigatoni pasta
- 1 tbsp olive oil
- 1/2 lb chicken breasts, diced into 1-inch pieces
- 2 cloves garlic, minced
- 1 red onion, sliced
- 1/2 tsp each salt & pepper
- 1/2 tsp red chili flakes
- 1 650 mL jar marinara sauce
- 1/2 cup sour cream
- 1 red pepper, diced
- 2 cup spinach, chopped
- 1 453g log fresh mozzarella
- 10 basil leaves, chopped
Instructions
- Preheat oven to 375 F. Cook pasta to just before al dente, about 6-8 minutes. Drain and set aside.
- Meanwhile, heat olive oil in a large saucepan over med-high heat. Add chicken and cook for 3-4 minutes until lightly browned. Add onions and garlic, sauteeing another 1-2 minutes or so until fragrant. Add in marinara sauce, sour cream, salt and pepper and chili flakes, then bring just to a boil, stirring well.
- Stir in red pepper and spinach, and then toss pasta in sauce mixture and remove from heat. Add pasta to a large greased 9×13 dish and then top with mozzarella cheese. Bake in the oven for 25-30 minutes until cheese is melted and starts to brown.
- Remove from oven, garnish with basil leaves then serve and enjoy! You can freeze individual portions up to 3 months. To reheat, defrost in the microwave for 6-7 minutes or reheat in a 350 F oven for 20-30 minutes.
Video
Notes
Store the leftovers in the fridge for 2-3 days. Sprinkle some water over top then reheat in the microwave for 2-3 minutes.
Freeze this recipe for up to 3 months in individual serving sizes. Reheat in the oven for 20 minutes at 350 F.
This is a basic template of a freezer meal and is based on this Chicken Pasta Bake.
Check out the links in this blog post for more individual freezer-friendly recipes.
Nutrition
Calories: 300kcal (15%)Carbohydrates: 46g (15%)Protein: 14g (28%)Fat: 6g (9%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.004gCholesterol: 27mg (9%)Sodium: 197mg (9%)Potassium: 350mg (10%)Fiber: 3g (13%)Sugar: 3g (3%)Vitamin A: 1332IU (27%)Vitamin C: 23mg (28%)Calcium: 43mg (4%)Iron: 1mg (6%)
Say goodbye to holiday burnout!Sign up for weekly habit audits, 3 weeks of meal prep plans and weekly goal setting printables + live calls!
Join our December ✨Feel Good✨ Challenge!
Comments & Reviews
Chris says
Wow I love these and can’t wait to try them thank you x
Kim | Give it Some Thyme says
What a delicious roundup of recipes! Can’t wait to check them all out! Thank you so much for including me!! 🙂