12 Healthy Freezer Meals a Nutritionist Always Has on Hand

We’ve all been there. Suddenly, it’s 5:30 in the evening and there’s no plan for dinner. You’re hangry, your kids are hangry, and the fridge is running low. The thought of picking apart the pantry—and scrounging up bits from the crisper—feels daunting. The solution? Healthy freezer meals. Whether you’re a new mom, work a demanding schedule, or simply want to set yourself up for success, freezer meals are it. They’re the gift that keeps on giving (or so I’m convinced). Today, I’m breaking down the best storage tips, what does—and doesn’t—freeze well, and the best healthy freezer recipes.

Featured image by Michelle Nash.

In this article

Are freezer meals worth the effort?
Benefits of Freezer Meals
What foods freeze well?
What Not to Freeze
How to Label Food for the Freezer
Freezer Meal Starter Pack
6 Food Freezing Tips
12 Healthy Freezer Meals That Make Weeknights a Breeze

Meal prep ingredients — *Image by Michelle Nash*

Steal Camille’s Meal Prep Tips for a Streamlined Week

Edie Horstman

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

Are freezer meals worth the effort?

Let’s start here: Are healthy freezer meals worth the hype? Yes, they definitely are. As a mom of a toddler, when I need a quick, healthy dinner on the table, freezer meals are my go-to. And I’m not talking about store-bought frozen dinners (although there’s a time and place for those). These are nutritious meals I make, label, and freeze myself. Stored and reheated the right way, these freezer meals are just as flavorful as the day they were made. And having a few of them on hand can help conquer any craving. From soups to lasagna, making a delicious, healthy dinner is as simple as heating one up.

Brunette woman chopping herbs, fresh spring produce, greens, meal prep, kitchen, casa zuma gathering board — *Image by Michelle Nash*

Benefits of Freezer Meals

When you’re deep in the throws of making healthy freezer meals, it may not seem like you’re saving time. But I promise, it’ll make sense once the initial work is done. You’ll be shuffling your kids home from practice, and within 30 minutes of walking in the door, you’ll have a home-cooked meal on the table.

Not only are you saving time (and your sanity!), but you’re saving money, too. We all know that buying in bulk is better for your wallet. You can save hundreds of dollars by buying and cooking in bulk. When you cook in bulk, you have more food to freeze. It’s a win-win. Lastly, it’s an opportunity to get together with family or friends. Throw together an iced coffee bar, turn on your favorite cooking playlist, and then it’s all hands on deck.

What foods freeze well?

All of these everyday ingredients will freeze well:

Meat, poultry, and seafood (3-6 months).
Almost all produce can be frozen (3-6 months). For herbs, freeze them in water (or oil) to be used in cooked dishes or dressings. For garlic, freeze minced garlic (or peeled cloves) in oil. I like to use an ice cube tray for freezing both herbs and garlic. For bananas, be sure to peel them first.
Dairy. Butter and margarine can be frozen for 3 months. Grated cheese, like parmesan, can be frozen for up to 4 months and can be used straight from the freezer. Milk can be frozen for 1 month.
Most bread and bagels, except crusty varieties (i.e. French bread), will freeze well for up to 3 months. Hot tip: make sure your bread is sliced before freezing it. You can toast bread straight from the freezer.
Raw pastry dough will freeze for up to 6 months and takes an hour to thaw.
Sauces, like pesto and tomato sauce, freeze very well.
Stock. Veggie and animal-based stock freeze beautifully. Freeze in freezer bags or ice cube trays.

In terms of recipes specifically, you can freeze everything from lasagna and soups to stews, chilis, pot pies, and breakfast burritos.

What Not to Freeze

While there are plenty of individual ingredients you can freeze, some foods simply aren’t freezer-friendly. For example:

Veggies with high water content, like lettuce, radishes, and cucumbers.
Egg and milk-based sauces, like mayonnaise and sour cream (they’ll separate and curdle).
Speaking of eggs, while a frittata freezes very well, hard-boiled eggs don’t (they’ll get rubbery).
Soft herbs, like basil and chives, are fine for incorporating into dishes, but not for garnishes.

How to Label Food for the Freezer

Now that you know what does (and doesn’t) freeze well, let’s talk about labeling. Labeling is key, as you don’t want to mistake your spicy tomato sauce for creamy tomato soup. Begin by labeling your ziplock bags or tupperware using painter’s tape and a Sharpie. It’s best to do this before you’ve put any food in your containers. In terms of what to label, follow this model: name, date, serving instructions. For example, “Black Bean Chili, 4/2/2023, reheat in a pot on the stove.” Proper labeling will help you avoid confusion, remind you when you made it, and provide quick instructions for reheating.

Meal prep grain bowl with broccoli, chickpeas, kale, sweet potatoes. — *Image by Michelle Nash*

Freezer Meal Starter Pack

Good news—you don’t need much! Glass or BPA-free Tupperware, silicone ice cube trays, gallon storage bags (or environmentally-friendly bags), painter’s tape, and a Sharpie. You can also use a combination of parchment paper and aluminum foil to wrap certain foods, like burritos.

6 Food Freezing Tips

Regardless of your freezer size, use these principles for successful freezing:

Label. Put the recipe’s name, date, and re-heating instructions on the container. As mentioned, this is key.
Last in, last out. Put the newest freezer meal(s) in the back of your freezer. This way, you’re more likely to eat what’s at the front of your freezer. These are the meals that will expire sooner, faster.
Cool foods before you freeze them. They don’t have to be completely cold, but freezing hot food will increase the temperature of your freezer.
Wrap properly. Make sure your meals are sealed properly to prevent freezer burn.
Consider portions. Slice or pre-portion certain recipes so that you don’t have to defrost an eight-person chili if you’re only feeding four people.
When in doubt, throw it out (or compost!). Contrary to what most people think, freezing doesn’t kill bacteria. If you’re unsure of how long a recipe has been frozen, no need to take chances. On that note, it’s not necessarily helpful to freeze old food. The point of freezing is to keep food at its prime.

12 Healthy Freezer Meals That Make Weeknights a Breeze

Skillet Eggplant Lasagna

Why We Love It: Loaded with veggies, this Skillet Eggplant Lasagna is a cozy, one-pot dinner for chilly nights. It’s a simpler, lighter way to enjoy all the delicious flavors of the classic.

Hero Ingredient: If you haven’t hopped on the eggplant train, now’s your chance.

Vegan Cauliflower Mac and Cheese

Why We Love It: Who doesn’t want to dive into a bowl of vegan mac and cheese? (Particularly one that features everyone’s favorite veg—cauliflower, of course.) This recipe is so creamy, cheesy, warm, and comforting—you won’t even know it’s vegan. Made from a velvety vegan cauliflower cheese sauce, this dish freezes beautifully.

Hero Ingredient: Quickly refresh your mac with a sprinkle of paprika.

Sweet Potato Falafel Burger

Why We Love It: These sweet potato falafel burgers are a staple on my summer menu. They’re super easy to pull out of the freezer after a day in the sun. Simply add your favorite toppings and enjoy!

Hero Ingredient: Sweet potatoes are a hero to practically any dish.

Chicken Burger Lettuce Wraps

Why We Love It: Lettuce wraps are light and refreshing, but sometimes I find that they lack protein. These adorable chicken burger patties are a great, protein-rich main to defrost and throw into a lettuce wrap for a healthy lunch or dinner.

Hero Ingredient: Any type of Asian seasonings for your ground chicken will enhance the flavor of your patties.

Vegetarian Sheet Pan Curry

Why We Love It: This vegetarian sheet pan curry with cauliflower and kale features one amazing hack—rice that cooks on the sheet pan along with the veggies! Once it’s cooled, toss it into Tupperware for a quick weeknight curry.

Hero Ingredient: Coconut milk adds the perfect creaminess without being overly rich or sweet.

Chicken and Rice Soup

Why We Love It: Whether you’re looking to boost your immune system or simply have leftover chicken and don’t know what to make, this is your answer. Once thawed from the freezer, top with lime, avocado, and fresh herbs. You’d never know it was previously frozen.

Hero Ingredient: I love to add a squeeze of lemon to any chicken broth for a zesty kick.

Vegan Butternut Squash Soup

Why We Love It: Butternut squash is such a versatile ingredient and incorporating it into a creamy soup just makes sense. If you’re dying for that bowl of warm, cozy, homemade soup on a rainy day, simply pop your Tupperware out of the freezer and enjoy!

Hero Ingredient: Soup and cilantro go hand in hand.