31 Healthy Make-Ahead Freezer Meals

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By Taylor Stinson | 2 Comments | Posted: 01/17/24 | Updated: 03/10/22

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These Healthy Make-Ahead Freezer Meals are perfect for meal prep! Stock up on these easy freezer-friendly recipes for busy weeknights.

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What's in this Post

Why You'll Love These Freezer Meals
Tips on How to Stock Your Freezer With Make-Ahead Meals
Freezer Breakfasts
Freezer Lunches
Freezer Dinners
Frequently Asked Questions

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 this freezer organization guide 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 go to the grocery store and 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.

Check out this Free Freezer Meal Plan with 5 easy recipes to get started!

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 and include everything from pancakes to oatmeal cups and breakfast sandwiches. 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 minutes

These 5-Ingredient Pumpkin Protein Pancakes are a healthy and delicious breakfast idea that can be frozen and reheated in the toaster.

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Healthy Double Chocolate Zucchini Muffins

40 minutes minutes

These Avocado Chocolate Zucchini Muffins are a delicious and high-protein breakfast made with healthy fats like olive oil and hemp hearts.

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Freezer-Friendly Turkey Sausage Breakfast Sandwich

30 minutes minutes

This Freezer-Friendly Turkey Sausage Breakfast Sandwich is a healthy grab-and-go idea with homemade sausage and a spinach egg scramble.

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Meal Prep Freezer Breakfast Burritos

45 minutes 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!

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Freezer-Friendly Mini Breakfast Pizzas

40 minutes minutes

These Freezer-Friendly Mini Breakfast Pizzas with turkey sausage and egg are the perfect grab and go option for those busy weekday mornings!

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5 Easy Baked Egg Recipes

30 minutes minutes

Learn how to make Baked Eggs 5 Ways in the oven! Try different flavours like ham and asparagus, broccoli cheddar and mushroom spinach.

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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.

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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.

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.

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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!

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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 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!

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Easy Crockpot Taco Soup {+Stovetop Instructions}

4 hours hours 15 minutes 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.

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Super Easy Mini Vegetable Lasagna Cups

35 minutes minutes

These Super Easy Mini Vegetable Lasagna Cups are such a cute individual serving-sized version of everyone’s favourite comfort food.

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Chickpea Salad Wrap {with Sweet Potato and Avocado}

35 minutes minutes

These curried Chickpea Salad Wraps with sweet potato and avocado are the perfect grab and go lunch, and easily made vegetarian!

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Easy Baked Turkey Meatballs

35 minutes minutes

These Easy Baked Turkey Meatballs are freezer-friendly and perfect for meal prep! Serve them with zucchini noodles for a low carb meal.

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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.

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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!

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Baked Chicken Taquitos via Isabel Eats

TheseBaked Chicken Taquitos are stuffed with seasoned shredded chicken, cream cheese, diced green chiles, black beans and corn. So easy to make!

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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!

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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.

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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. Choose from dinner-time favourites like chicken pot pie, lasagna, beef stroganoff and more.

Easiest Ever Crockpot Lasagna Recipe

4 hours hours 30 minutes 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!

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Super Easy Mini Chicken Pot Pies

55 minutes minutes

These Super Easy Mini Chicken Pot Pies are a lighter version of your favourite comfort food in the cutest individual serving sizes!

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Sticky Sriracha Meatball Lettuce Wraps

30 minutes minutes

These Sriracha Meatball Lettuce Wraps are a super easy dinner that come together in 30-minutes – plus the meatballs are freezer-friendly!

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Healthy Beef Stroganoff {One Pot + Extra Veggies}

40 minutes minutes

Healthy Hamburger Helper Beef Stroganoff is packed with veggies, comes together in one pot for minimal clean up and is freezer-friendly!

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One Pot Butternut Squash Chicken Curry

40 minutes minutes

ThisOne Pot Butternut Squash Chicken Curry with coconut milk, veggies, chickpeas and rice is protein-filled comfort food at its best!

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55 minutes minutes

ThisFreezer-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!

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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!

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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.

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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!

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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.

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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.

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Meal Prep Tools

Get square glass meal prep bowls herefor safe storage!
Preserve your food (meatballs, marinated chicken, etc) with freezer bags.
I love these minifoil 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 thanButcher Box– they're an awesome way to cut down on shopping time.
MyVitamix 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 cookerhelps 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

What foods freeze well for meal prep?

All of the meals in this round-up are great for freezing. Things like curries, soups, pasta and more all freeze really well. Just make sure you freeze your meals in airtight containers or Ziploc bags to prevent freezer burn! You may also want to flash freeze certain foods like meatballs on a pan first before transferring them to a container and freezing.

Is freezer meal prep healthy?

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 the meals first?

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 they 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.

What vegetables freeze well?

Root vegetables like carrots, parsnips and sweet potatoes freeze well when cooked, but more tender vegetables like tomatoes, cucumbers and zucchini won't freeze as well. That being said, if you cook those veggies into a sauce, soup, curry or casserole, they'll freeze just fine.

These Healthy Make-Ahead Freezer Meals are perfect for meal prep! Stock up on these easy freezer-friendly recipes for busy weeknights.

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Servings: 8 servings

Calories: 300kcal

Author: Taylor Stinson

Prep Time: 15 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 45 minutes minutes

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%)

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Created by Taylor Stinson

Hey there, my name's Taylor! I’m the founder of The Girl on Bloor, a food blog where I share healthy meal prep recipes for busy people. I'm a busy city girl living in downtown Toronto on (you guessed it!) Bloor Street. I've got 10 years experience meal prepping, along with a Master's degree in journalism, and you can find my work across the internet featured on publications such as Buzzfeed, HuffPost, Women's Health, Reader's Digest and more. I also run the awesome 5-Day Meal Prep Challenge, which is a free email course and Facebook group where I share my meal planning strategies and easy meal prep tips and recipes. Be sure to check out my free beginner’s guide to meal prep and follow me on Facebook, YouTube and Instagram to get my latest recipes and meal prep tips!

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31 Healthy Make-Ahead Freezer Meals - The Girl on Bloor (2024)

Free Dinner Prep Challenge

What's in this Post

Why you'll love these freezer meals

Tips on how to stock your freezer with make-ahead meals

Freezer Breakfasts

5-Ingredient Pumpkin Protein Pancakes

Healthy Double Chocolate Zucchini Muffins

Freezer-Friendly Turkey Sausage Breakfast Sandwich

Meal Prep Freezer Breakfast Burritos

Freezer-Friendly Mini Breakfast Pizzas

5 Easy Baked Egg Recipes

Make healthy eating easy! Join our Dinner Prep Pro app.

Freezer Lunches

Freezer-Friendly Homemade Pizza Pockets

Easy Crockpot Taco Soup {+Stovetop Instructions}

Super Easy Mini Vegetable Lasagna Cups

Chickpea Salad Wrap {with Sweet Potato and Avocado}

Easy Baked Turkey Meatballs

Make healthy eating easy! Join our Dinner Prep Pro app.

Freezer Dinners

Easiest Ever Crockpot Lasagna Recipe

Super Easy Mini Chicken Pot Pies

Sticky Sriracha Meatball Lettuce Wraps

Healthy Beef Stroganoff {One Pot + Extra Veggies}

One Pot Butternut Squash Chicken Curry

Meal Prep Tools

Frequently Asked Questions