Bring on the FREEZER MEALS! A little history of this post: I started to do some research around freezer meals for my maternity leave in 2018, and I was shocked at the lack of options out there. Don’t get me wrong – the internet has many freezer meal recipes, but most of them were not what I was looking for in terms of whole food ingredients, flavor, and ease of prep. So I put together my own! We’ve been working on updating this post every year since it was published and it just keeps getting better and even more useful. Now, as I prepare for another maternity leave, we’re rolling out the latest version which has 6 new freezer meal recipes (bringing our grand total to 22 freezer meal recipes) and an amazing printable resource including grocery lists and labels. Just to set the stage for you, here’s what makes these freezer meals you can actually love:
These are freezer meals that are healthy – made with real food. These are freezer meals with actual vegetables in them. These are freezer meals that are – sometimes! – vegan and vegetarian. These are freezer meals with no-cook prep. These are freezer meals with largely no advance thawing required. And most importantly, these are freezer meals made with fun, bold, interesting flavors that we would actually be excited to eat! For me, these had to be at least as good as a takeout pizza, otherwise it was game over, and add the cheesy breadsticks please.
In a nutshell, this post contains my favorite freezer-friendly recipes that are big on flavor, nutrition, and ease of prep! The idea here was to put everything into one big post so you don’t have to keep a million tabs open and jump back and forth between browser windows while you’re doing your own planning. The free printables will help make your freezer meal process as smooth and easy as possible. I’ve tailored them to exactly what is useful to me, and now I’m just sharing my process with you. I hope this post allows you to put a healthy and super delicious dinner that you ACTUALLY love on the table with little to no stress, even in life’s most busy seasons. You got this! ♡
In This Post: Everything You Need For Freezer Meals
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Healthy Freezer Meals FREE Starter Kit
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SOUP RECIPES MEAT RECIPES BAKED RECIPES
Get Your Questions Answered
My Favorite Containers Freezer Meal Tips, Questions, and Other Notes
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We have a FREE starter kit download for you! Click here to sign up to receive your 22 Healthy Freezer Meals Starter Pack. This starter kit includes: (You’ll need this size of labels to print the labels at home – affiliate link.) Poof! Now you can make them ALL this week! Or make four this month, four next month, and four the following month. Or make just one at a time! However you wanna do it. I keep the Starter Kit in my kitchen and refer to it often, even if I’m only prepping a few freezer meals at a time. Click here to sign up to receive your 22 Healthy Freezer Meals Starter Pack.
Freezer Meal Soup and Stew Recipes
FREEZE TOGETHER: butternut squash, lentils, carrots, potatoes, herbs, kale, olive oil
2 cups chopped butternut squash, fresh or frozen 2 cups mirepoix, fresh or frozen 1-2 cups chopped potatoes, fresh or frozen 1 cup uncooked brown lentils 3/4 cup yellow split peas (or just use more lentils) 3 cloves garlic, minced 1 teaspoon herbes de Provence (or other spices you like) 1/2 teaspoon salt (more to taste) 4-5 cups vegetable or chicken broth
AFTER COOKING:
1/4 cup olive oil 1-2 cups kale, finely chopped 1 lemon
INSTANT POT: From frozen, 15 minutes on high pressure + 10 minutes natural release. SLOW COOKER: From frozen, 6 hours on high. FINAL STEP: Stir in olive oil and kale. (If you made this in the Instant Pot, some of the vegetables should break down just enough to make the soup creamy! If you made this in the slow cooker, blend a little bit of the soup with the olive oil to make a creamy base.) Finish with a splash of lemon juice or red wine vinegar. FREEZE TOGETHER: onion, jalapeño, sweet potato, fire roasted tomatoes, coconut milk, curry powder, kale
3 cups chopped sweet potatoes, fresh or frozen 2 jalapeños, minced half of an onion, chopped 4 cloves garlic, minced 1 teaspoon curry powder 1 teaspoon turmeric 1 teaspoon salt one 14-ounce can fire roasted tomatoes one 14-ounce can coconut milk
AFTER COOKING:
1/4 cup peanut butter 1/2 cup chopped peanuts 1-2 cups kale, chopped 1-2 cups water
INSTANT POT: From frozen, 8 minutes on high pressure + 10 minutes natural release. SLOW COOKER: From frozen, 5-6 hours on high. FINAL STEP: Stir in peanut butter, peanuts, and kale. Add water to thin to desired consistency. FREEZE TOGETHER: carrots, celery, onion, garlic, wild rice, mushrooms, poultry seasoning, butter, milk
3 cups mirepoix, fresh or frozen 8 ounces mushrooms, fresh or frozen 3 cloves garlic, minced 1 cup uncooked wild rice (the REAL stuff, not a blend) 4 cups vegetable or chicken broth 1 teaspoon salt 1 teaspoon poultry seasoning (or spices like sage, thyme, and rosemary) 1 lb. chicken breasts (optional)
ADD AFTER COOKING:
6 tablespoons butter 1/2 cup flour 1 1/2 cups whole milk
INSTANT POT: From frozen, 30 minutes on high pressure + 10 minutes natural release. SLOW COOKER: From frozen, 4 hours on high. FINAL STEP: Melt butter, whisk in flour, whisk in milk until creamy and thick. Add to the soup. Add extra water to thin to desired consistency. FREEZE TOGETHER: beef, onion, celery, carrots, tomato juice
2 lbs. beef chuck, fat trimmed, cut in small-ish pieces 1 medium onion, sliced thinly 6 stalks celery, sliced diagonally 6 carrots, sliced diagonally 2 teaspoons salt 1 tablespoon sugar 2 cans tomato juice (about 1 cup)
ADD AFTER COOKING:
2 tablespoons cornstarch in 2 tablespoons water
This recipe takes up quite a bit of space, so it works best when divided between two 7-cup glass containers, or stored in a plastic bag. INSTANT POT: From frozen, 30 minutes on high pressure + 10 minutes natural release. SLOW COOKER: From thawed, 5-6 hours on high. FINAL STEP: After cooking in Instant Pot, turn on saute function. Add cornstarch slurry. Cook for a few minutes until slightly thickened. (If using a slow cooker, add cornstarch when it’s done and let thicken for 30 minutes.) FREEZE TOGETHER: onion, garlic, cauliflower, cashews, turmeric, lemon juice
2 tablespoons olive oil half an onion, chopped 2 cloves garlic, chopped 1 head of cauliflower, chopped into about 5 cups of chunks or florets 1 cup cashews 1 tablespoon turmeric 2 teaspoons salt a squeeze of lemon juice
This recipe takes up quite a bit of space, so it works best when divided between two 7-cup glass containers, or stored in a plastic bag. INSTANT POT: Add three cups of water before cooking. From frozen, 10 minutes on high pressure + 7 minutes natural release. SLOW COOKER: Add three cups of water before cooking. From frozen, 3-4 hours on high. FINAL STEP: Blend soup until smooth. Add more water, 1/2 cup at a time, to reach desired consistency. FREEZE TOGETHER: onion, garlic, spices, chickpeas, fire-roasted diced tomatoes
1 tablespoon olive oil 1/4 cup chopped onion 1 clove garlic, minced 1 tablespoon each – chili powder and cumin 1 teaspoon each – turmeric and garam masala 1 teaspoon sea salt dash of each – cinnamon and cayenne two 14-ounce cans chickpeas (drained and rinsed) two 14-ounce cans fire roasted diced tomatoes
INSTANT POT: From frozen, 15 minutes on high pressure + quick release. FINAL STEP: Serve with couscous, cucumber, hummus, yogurt, herbs, and pita bread slices! FREEZE TOGETHER: onion, garlic, cauliflower, squash, red lentils, red curry paste, coconut milk, diced tomatoes
half of an onion, diced 3 cloves garlic, minced 2 cups cauliflower florets 2 cups butternut squash, cubed 1/2 cup red lentils 3 tablespoons red curry paste 1 teaspoon turmeric one 14-ounce can diced tomatoes 1 can coconut milk 1 1/2 teaspoons kosher salt
INSTANT POT: From frozen, add 1 cup water before cooking. High pressure for 6 mins + quick release. SLOW COOKER: Add 1 cup water before cooking. High setting for 4 hours. FINAL STEP: Serve with rice and cilantro. FREEZE TOGETHER: garlic, ginger, shallot, chicken thighs, turmeric, spinach, rice limes, fresh herbs
2 tablespoons olive oil 3 cloves garlic, thinly sliced 2-inch knob fresh ginger, peeled and thinly sliced 1 shallot, peeled and thinly sliced 1 1/2 lbs. boneless skinless chicken thighs 1 1/2 teaspoons salt 1 teaspoon turmeric 6 cups chicken broth juice of 4 limes (about 1/4 cup, plus more to taste)
INSTANT POT: From frozen, high pressure for 13 mins + 10 mins natural release. SLOW COOKER: Thaw first, and then cook 6 hours on high. FINAL STEP: Shred chicken and add 1 cup jasmine rice. Use sauté function with lid off, and cook for 15 minutes until rice is cooked. Stir in 3 cups spinach and a splash of soy sauce or fish sauce. Serve with fresh herbs (mint and basil), and crushed peanuts.
Freezer Meal Meat Recipes
FREEZE TOGETHER: garlic, mirepoix, beef, crushed tomatoes, thyme, bay leaves
6 cloves garlic, smashed 1 cup mirepoix, fresh or frozen 2 pounds flank steak or beef chuck, cut into 4 pieces 2 teaspoons salt one 28-ounce can crushed tomatoes 1/2 teaspoon thyme 2 bay leaves
INSTANT POT: For beef chuck: From frozen, 65 minutes on high pressure + 10 minutes nature release. For top sirloin: From frozen, 45 minutes on high pressure + 10 minutes nature release. SLOW COOKER: From thawed, 6 hours on high. FINAL STEP: Shred the meat and serve with pasta, baked potatoes, polenta, rice, cauliflower rice, gnocchi, zucchini noodles, etc. BLEND INTO SAUCE: chicken thighs, chipotles, oregano, cumin, crushed fire roasted tomatoes
1 tablespoon olive oil half of an onion 2 cloves garlic 2 individual chipotles in adobo sauce 1 teaspoon oregano 1 teaspoon cumin one 14-ounce can crushed fire-roasted tomatoes 1⁄2 teaspoon salt
FREEZE WITH:
2 lbs. boneless skinless chicken thighs
INSTANT POT: From frozen, 12-15 minutes on high pressure + 10 minutes natural release. SLOW COOKER: From thawed, 4 hours on high. FINAL STEP: Serve as tacos, or on a salad, or in a rice bowl, or in enchiladas…. limitless possibilities! FREEZE TOGETHER: chicken thighs, honey, spices, coconut milk, salt
2 lbs. boneless skinless chicken thighs 2 tablespoons garam masala 2 tablespoons honey 1 tablespoon chili powder 1 tablespoon garlic powder 1 tablespoon ground cumin 2 teaspoons salt 2 teaspoons turmeric 1/2 teaspoon ground ginger 1/2 teaspoon cayenne pepper one 14-ounce can coconut milk
INSTANT POT: From frozen, 15 minutes on high pressure + 20 minutes natural release. SLOW COOKER: From thawed, 4 hours on high. FINAL STEP: Serve in rice bowls, with roasted vegetables, with cauliflower rice, or in fusion-style tacos or burritos. BLEND INTO SAUCE: pears, ginger, garlic, soy sauce, brown sugar, sesame oil, beef
one 15-ounce can pears, drained (or 2 fresh pears, cored) a 2-inch knob of ginger, peeled 4 cloves garlic, peeled 1/4 cup soy sauce 1/4 cup brown sugar 1 tablespoon sesame oil
FREEZE WITH:
2 lbs. beef chuck or top sirloin, cut into 6-8 pieces
INSTANT POT: For beef chuck: From frozen, 65 minutes on high pressure + 10 minutes nature release. For top sirloin: From frozen, 45 minutes on high pressure + 10 minutes nature release. SLOW COOKER: From thawed, 3-5 hours on high. FINAL STEP: Serve in rice bowls or fusion-style burritos or tacos (MY FAVE) with kimchi, rice, slaw, spicy mayo, etc. serves 6 // gluten free
FREEZE TOGETHER:
1.25 lbs. boneless skinless chicken thighs 2 cups fresh pineapple, finely chopped 1 jalapeño, minced (remove ribs and seeds for less heat) half of a red onion, minced 3 cloves garlic, minced 1 teaspoon chili powder 1 teaspoon cumin 1 teaspoon salt 1 tablespoon sriracha 1 tablespoon yellow mustard
INSTANT POT: Add 1/4 cup of water before cooking. From frozen, 20 minutes on high pressure + quick release. SLOW COOKER: Add 1/4 cup of water before cooking. From thawed, 3-4 hours on high. FINAL STEP: Shred chicken and serve with Jalapeño Ranch Slaw (see below) in tortillas. Blend up the Jalapeño Ranch ingredients and toss with shredded cabbage to make a slaw. Jalapeño Ranch:
1/2 cup mayonnaise 1/4 cup each olive oil and water 1 tablespoon white vinegar 1 jalapeño 1 clove garlic 1 teaspoon dried dill 1/4 cup each fresh parsley and fresh chives 1/2 teaspoon salt, pepper to taste
Click here for the original recipe where you can find these freezer meal instructions in the recipe card notes. FREEZE TOGETHER: beef, garlic, onion, spices, beef broth, giardiniera, provolone, sandwich rolls
3 pounds beef chuck roast, trimmed and cut into chunks 3 cloves garlic, minced half an onion, diced 2 teaspoons dried oregano 1 teaspoon dried basil 1 teaspoon onion powder 1 teaspoon paprika 1/2 teaspoon garlic powder 1/2 teaspoon red pepper flakes 1 teaspoon salt 1/2 teaspoon black pepper
INSTANT POT: Add 2 ½ cups broth and ¼ cup giardiniera brine before cooking. From frozen, 1 hour 15 minutes on high pressure + 15 minutes natural release. SLOW COOKER: Add 2 ½ cups broth and ¼ cup giardiniera brine before cooking. From thawed, 5-6 hours on high. FINAL STEP: Serve on toasted rolls with melted cheese and chopped giardiniera! FREEZE TOGETHER: chicken, sausage, onions, garlic, chicken broth, tomato paste creole seasoning
1 lb. boneless skinless chicken breasts 12 ounces Andouille sausage, sliced one 14-ounce can fire roasted crushed tomatoes 2–3 tablespoons tomato paste 2 green or red bell peppers, chopped half an onion, diced 3 cloves garlic, minced 1 tablespoon Creole seasoning 1–2 teaspoons salt (if your Creole seasoning doesn’t have any)
INSTANT POT: From frozen, high pressure 15 mins + 10 mins natural release. SLOW COOKER: Thaw first, and then cook for 4 hours on high. FINAL STEP: Shred chicken. Serve with rice and top with cheese, hot sauce, and/or green onions. FREEZE TOGETHER: lentils, chicken, salsa verde, onion, cilantro, jalapeño
2 cups dried lentils 1 lb. boneless skinless chicken breasts (or thighs) 3 cups salsa verde 1/2 small onion, chopped 3 green onions, chopped 1/2 cup cilantro, chopped 3 cloves garlic, minced 2 jalapeños, diced (ribs and seeds removed) 1/2 teaspoon salt, plus more to taste 3 cups chicken broth (can add at cook time)
INSTANT POT: From frozen, high pressure 25 mins + 10 mins natural release. SLOW COOKER: Thaw first, then high setting for 6 hours. FINAL STEP: Serve with rice and cilantro.
Freezer Meal Baked Recipes (Casseroles, Lasagnas, and More)
PULSE IN A FOOD PROCESSOR:
cauliflower, walnuts, chipotles, chili powder, cumin
3 cups cauliflower florets 2 cups whole walnuts 2 individual chipotles in adobo sauce 1 tablespoon chili powder 1 teaspoon cumin 1 teaspoon salt optional: lime juice, onion or garlic powder, cayenne to taste
BAKE: 375 degrees for 30 minutes, stirring halfway through. Freeze for later! FINAL STEP: Add taco meat to a skillet to reheat, or in the microwave. Serve in tacos (yummy!), enchiladas, rice bowls, burritos, quesadillas, nachos, the usual. SAUTE: garlic, spinach, ricotta, egg, pasta sauce, noodles, mozzarella
1 tablespoon olive oil 2 cloves garlic, minced 4 ounces fresh spinach
MIX WITH:
one 15-ounce container ricotta cheese 1 egg
LAYER WITH:
one 24-ounce jar of really good pasta sauce 10-12 uncooked lasagna noodles 2 1/2 cups shredded Mozzarella cheese
BAKE: From frozen, bake at 425 degrees for 1 hour 15 minutes, covered. Remove cover and bake for 10 minutes until bubbly and browned. Let stand for 15 minutes to firm up. MIX AND ROLL: chicken, egg, breadcrumbs, parmesan, spices
1 lb. ground chicken or turkey 1 egg 1/2 cup panko breadcrumbs 1/2 cup grated Parmesan 2 tablespoons olive oil 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon salt black pepper to taste
BAKE: From frozen, bake at 400 degrees for 25-30 minutes. You can also bake them before freezing (400 degrees, 20 minutes) so that you can keep them in the freezer fully cooked and ready to reheat. FINAL STEP: Serve with literally anything – personal fave includes some kind of pasta, red sauce, and a salad. MIX FILLING: bell peppers, quinoa, black beans, refried beans, enchilada sauce, spices, pepperjack cheese
1 cup uncooked quinoa, rinsed one 14-ounce can black beans, drained one 14-ounce can refried beans 1 1/2 cups red enchilada sauce 1 tablespoon taco seasoning 1 1/2 cups shredded cheese
STUFF INTO:
6-8 large hollowed-out fresh bell peppers
BAKE: From frozen, bake at 400 degrees for 1 hour 15 minutes, covered. FINAL STEP: Finish by melting extra cheese on top. Serve with guac, sour cream, cilantro, hot sauce, etc. PULSE IN A FOOD PROCESSOR: quinoa, black beans, chipotles, spices, egg, breadcrumbs
1 1/2 cups cooked quinoa (about 1/2 cup uncooked) one 14-ounce can black beans, rinsed and drained 1–2 individual chipotle peppers 1/2 teaspoon each: garlic powder, onion powder, chili powder, cumin 1 egg, beaten 1 teaspoon salt 1/4 cup panko breadcrumbs
FORM: Form into 4 large patties and freeze on a baking sheet lined with parchment paper. Once frozen solid, store in a bag or container. BAKE: From frozen, bake at 400 degrees for 35 minutes. STOVETOP: Heat on medium high for 10 minutes, flipping halfway through. FINAL STEP: Serve on buns with spicy mayo, avocado, lettuce, tomato, pickled onions, and whatever else you like. TOSS TOGETHER: chicken, garlic, lemon juice, curry powder, peppers, tzatziki
1 lb. boneless skinless chicken breasts, cut into very thin strips 2–3 bell peppers, sliced 3 cloves garlic, grated 1 tablespoon olive oil 1–2 tablespoons lemon juice 1 teaspoon each: cumin, smoked paprika, kosher salt 1/2 teaspoon curry powder black pepper to taste
FREEZE: Spread into a single layer on a parchment-lined baking sheet. Freeze until solid; transfer to a bag or container to store in the freezer. BAKE: From frozen, bake at 425 degrees for 20 minutes. FINAL STEP: Serve with pitas, tzatziki, hummus, cucumbers, tomatoes, feta, olives, red onion… sky’s the limit!
Best Containers For Freezer Meals
Obviously plastic bags are the most common, but let’s be real – not everyone wants to use depressing plastic bags all the time (ME!!) so here my favorites along with a few pros and cons of each type of container.
Pyrex Round 7-cup Containers
Pros: Fits perfectly inside the Instant Pot or slow cooker! Pretty to look at. NO PLASTIC WASTE! Cons: More expensive. Takes up more space.
These are my personal favorite! I own 5 of them and use them all the time. I definitely can’t fit 12 of them in my freezer (nor did I want to BUY 12 of them!), but that’s fine by me since I only prep a few recipes (4-6) at a time. Considerations: Many recipes will require leaving the liquids out in order to fit. The food expands a little bit as it freezes, so you want to leave a little space at the top. To loosen the frozen food before cooking, I just run the containers under hot water for a minute until loosened, and then dump them into the slow cooker or Instant Pot. Unlike freezer bags, the food will be frozen in a round shape so they fit straight into the Instant Pot like a dream! No plastic waste! No awkward square shaped frozen blocks of food! Wash and use for leftovers! Did I mention these are my favorite? Click here to see the Pyrex 7-cup containers that I use.
Pyrex Rectangular Freshlock 8-cup Container
Pros: Freezer, oven, and dishwasher safe. Pretty to look at. NO PLASTIC WASTE! Cons: More expensive. Takes up more space.
These are my second favorite. I own two of these which is just the right amount for the occasional pan of lasagna, enchiladas, stuffed peppers, or even snacks like energy bites. The snap closure is awesome for leftovers and look super pretty in the fridge.
Stainless steel containers
Pros: Happy for the environment! Can use for other leftovers. Cons: Not huge. Can’t see into them – this is why I don’t use them.
Silicone bags
Pros: Happy for the environment! Can use for other small-batch leftovers (perfect for energy bites or smoothies, for example). Visually nice to look at. Cons: Too small for most freezer meal recipes.
Click here for the silicone bags that I have!
Gallon-sized freezer bags (like a Ziplock)
Pros: Convenient. Cheap. Easy to stack or squeeze or tuck into small freezer spaces. Cons: Bad for the environment and makes you sad thinking about ocean animals swimming in plastic every time you throw them away.
Disposable aluminum pans
Pros: Convenient. Cheap. Works well if delivering meals to someone. Cons: Not environmentally friendly. Takes up a little more space in the freezer. Lids are always kinda awkward.
Freezer Meal Tips, Questions, and Other Notes
If you have a favorite freezer meal that you’d like to share, or question, suggestion, or tip, feel free to drop it in the comments! Yes, we read through all the comments and we love to hear what is working for you or what other resources we can add to make this freezer meal collection as helpful as possible. Happy freezer meal prepping, everyone! ♡
