31 Healthy Freezer Meals

On busy nights, these easy freezer meals will help you get a healthy dinner on the table without a lot of fuss. They include cozy soups, pastas, and more!

Freezer meals

Freezer meals are what I turn to when I want to get a quick, healthy dinner on the table on a busy weeknight. I’m not talking about store-bought frozen dinners, but the soups, stews, and casseroles that I make ahead and freeze myself. Stored and reheated the right way, these freezer meals are just as flavorful as they were on the day they were made. When I have a stash of them on hand, making a delicious, healthy dinner is as simple as heating one up!

Below, you’ll find my favorite freezer meals to make ahead, along with my best tips for storing and reheating them. So pick a recipe, make a big batch of it, and save the leftovers for another day. Trust me, you’ll thank yourself later!

9×13 Freezer Meals

Baked pastas and enchiladas are some of my favorite make-ahead freezer meals. They’re comforting, satisfying, and guaranteed to please, whether I’m warming them for a crowd or just Jack and me.

To freeze these recipes, fully assemble them up to the point of baking. Tightly cover the baking dish and freeze for up to 3 months. When you want to serve them, bake, covered, at 350°F for one hour, or until heated through. Then, if the dish you’re making has a layer of cheese on top, uncover and bake until the cheese is browned and bubbling. So easy!

vegetarian lasagna

Best Vegetarian Lasagna

My philosophy on vegetarian lasagna? The more veggies, the merrier! Roasted mushrooms, fennel, onions, carrots, zucchini, tomatoes, and leeks pack this recipe with exciting textures and flavors.

Cheese enchiladas in a baking dish

Easy Enchiladas

This easy enchilada recipe is one of our family favorites! It features a rich homemade enchilada sauce, black beans, steamed spinach, and lots of melty cheddar cheese. Serve with diced avocado, jalapeños, and a squeeze of lime juice for a crowd-pleasing meal.

Easy baked ziti

Easy Baked Ziti

Dollops of lemony ricotta create a delicious creamy layer in the center of this spinach baked ziti. Garnish it with parsley after baking for a fresh, inviting look.

Stuffed shells

Stuffed Shells

Heads up: the method I use for reheating these stuffed shells is a little different from the one I use for the other recipes in this section. I still fully assemble the shells before freezing, but instead of baking them from frozen, I transfer them to the fridge to thaw overnight, or for at least 10 hours, before I bake them. Then, I bake them, covered, for 30 minutes, or until they’re fully heated through. They come out perfect!

Veggie Burgers, Patties, and Meatballs

The next time you’re cooking veggie burgers or meatballs, double the recipe and freeze half for later! Stash the cooked, cooled patties or balls in a freezer-safe container or Ziploc bag, and freeze for up to 3 months. To reheat, bake them at 400°F for 10-20 minutes, or until fully thawed and heated through.

Easy black bean burger - healthy freezer meals

Easy Black Bean Burger

These easy bean burgers are SO simple to make! They come together in under 30 minutes.



When I find a stray bag of this crispy, herb-flecked falafel in my freezer, I feel like I’ve won the lottery. Serve it with pita, fresh veggies, and hummus or tahini sauce for a fresh, flavorful weeknight dinner.

Veggie burger with avocado, lettuce, and red onion - healthy freezer meals

Best Veggie Burger

Made with meaty mushrooms, walnuts, balsamic vinegar, and soy sauce or tamari, these vegan veggie burgers have an amazing savory flavor.

Vegan meatballs

Best Vegan Meatballs

Serve them over pasta, or stuff them into subs with a handful of arugula and lots of tomato sauce.

Saucy, “Meaty” Freezer Meal Recipes

Have you tried cooking with green jackfruit? With its mild flavor and meaty texture, it’s a great plant-based substitute for pulled pork or shredded chicken. I love to use it to make saucy BBQ sandwiches and spicy vegan tacos, and both fillings freeze perfectly. Transfer them to the fridge to thaw overnight and reheat them on the stove, or defrost them in the microwave. And don’t forget—hamburger buns and tortillas freeze well too. Keep some on hand, and you’ll be able to assemble these recipes in no time!

BBQ jackfruit sandwiches

BBQ Jackfruit Sandwiches

My plant-based version of a pulled pork sandwich. Top it with pickles and a quick cabbage slaw for delicious crunch.

Vegan tacos with mango salsa - healthy freezer meals

Vegan Tacos

Love sweet and spicy flavors together? You HAVE to try this recipe! The easy mango salsa offers a refreshing contrast to the flavorful jerk-spiced taco meat. This recipe is a great one for entertaining—you can keep the jackfruit warm in a slow cooker so that guests can help themselves throughout the night.

Freezer-Friendly Soups and Stews

Soups are the healthy freezer meals I make most often. They’re soothing, warming, and perfect for lunch or dinner. To be honest, almost any soup recipe will freeze well, but to get you started, I’ve shared a few of my favorites below.

To freeze these recipes, allow them to cool completely after cooking. Then, transfer them to airtight containers and freeze. Keep in mind that soup will expand in the freezer, so don’t fill your containers completely. Allow frozen soup to thaw in the fridge before reheating it on the stove, or defrost it in the microwave, stirring every couple of minutes.

Best Lentil Soup

Best Lentil Soup

Coconut milk and curry spices fill this soup with rich, warming flavor.

Cabbage soup - healthy freezer meals

Cabbage Soup

An entire head of cabbage wilts down into this nourishing veggie soup.

Butternut squash soup

Butternut Squash Soup

We have this fan-favorite recipe on repeat throughout the fall and winter. It’s smooth, creamy, and full of sweet, earthy flavor from the squash and fresh herbs.

Black bean soup - make-ahead freezer meals

Black Bean Soup

This 10-ingredient soup is thick and creamy, with a kick of heat from chipotles in adobo. Tame the spice with a dollop of Greek yogurt, vegan sour cream, and/or avocado.

Many-veggie vegetable soup

Many-Veggie Vegetable Soup

This flexible soup recipe is my favorite way to use up whatever veggie odds and ends I have in the fridge. Cauliflower, broccoli, butternut squash, potatoes, or greens… They’d all be delicious in this many-veggie soup.

Corn chowder

Corn Chowder

Every year, I make this recipe with the last of my summer sweet corn. I enjoy one bowl fresh and freeze the rest so that I can savor the taste of summer in the cold months to come.

Tomato soup

Tomato Soup

This comforting classic pairs perfectly with a quick grilled cheese sandwich.

Pot of vegetarian chili - best freezer meals

Easy Vegetarian Chili

On a cold night, this smoky, spicy chili will warm you up from the inside out. It’s fantastic with a side of homemade cornbread or jalapeño cornbread. They both freeze perfectly too!

Cannellini beans and greens - healthy freezer meals

Cannellini Beans and Greens

Served with a slice of crusty bread, these lemony white beans are a nourishing, warming, and satisfying meal.

Instant Pot lentil soup

Instant Pot Lentil Soup

Tip: Freeze this nourishing soup in individual portions so that you can easily reheat it for a healthy lunch.

Black bean chili

Black Bean Chili

This thick, hearty chili is great on its own…but it’s even better with all the fixings! Pile your bowl with Greek yogurt or vegan sour cream, pickled red onions, jalapeños, cilantro, and/or avocado to take it over the top.

More Favorite Freezer Meals

A few more freezer meals to add to your rotation! Find freezing and thawing instructions in each recipe’s description below.

Homemade taquitos - best freezer meals

Homemade Taquitos

Freezer meals have never been more fun! Packed with meaty jackfruit, refried beans, and tangy green chiles, these crispy taquitos are a great addition to any well-stocked freezer. Reheat them from frozen in a 400°F oven for 25 minutes, or until crisp and warmed through.

Easy coconut curry - healthy freezer meals

Coconut Cauliflower Curry

Packed with veggies like cauliflower, butternut squash, peas, and spinach, this aromatic curry is one of our go-to healthy freezer meals. Serve it over cooked white rice or brown rice, which—heads up!—you can also make ahead and store in the freezer.

Butternut squash ravioli

Butternut Squash Ravioli

Making homemade ravioli is a bit of a project, so why not cook once and eat twice? Freeze uncooked ravioli in a single layer on a baking sheet lined with parchment paper for two hours. Then, transfer them to an airtight freezer bag and freeze for up to 3 months. When you’re ready to eat, cook them in a large pot of salted boiling water until they float, for about 6 minutes.

Freezer Meals for Breakfast

Freezer meals aren’t just for dinner! Here are 2 savory breakfast recipes that freeze perfectly for busy mornings.

Breakfast sandwich

Breakfast Sandwich

Kickstart your morning with these healthy freezer breakfast sandwiches! They’re loaded up with eggs, fresh vegetables, and a creamy goat cheese spread. To meal prep them, fully assemble them and wrap them tightly in foil. To reheat one, unwrap the foil and wrap the sandwich in a clean kitchen towel. Microwave for 2 minutes and then let stand for 1 minute. Enjoy with your favorite hot sauce!

Vegan freezer burritos

Vegan Breakfast Burrito

Forget their name—these yummy tofu and veggie burritos would make a great lunch or easy weeknight dinner. To freeze the burritos, fully assemble them and wrap them tightly in foil. Freeze for up to 3 months. Transfer one to the fridge to thaw overnight before zapping it in the microwave to heat it through.

Make-Ahead Components

To me, some of the best freezer “meals” aren’t meals at all. Instead, they’re freezer-friendly components that give you a head start on making a full meal later. Take pasta sauce, pizza dough, and cooked grains. Once you have them on hand, you can easily make a healthy, home-cooked dinner without a lot of fuss.

Basil pesto - best freezer meals

Basil Pesto

Or vegan pesto or kale pesto! Freeze them in ice cube trays so that you can thaw as much or as little as you’d like at a time.

Marinara sauce - healthy freezer meals

Marinara Sauce

Keep marinara handy in your freezer, and you’ll never have to buy the store-bought kind again! To freeze it, allow it to cool completely, transfer it to an airtight container, and freeze for up to 3 months.

Homemade pizza dough

Homemade Pizza Dough

The next time you make homemade pizza, double the dough! Once it rises, freeze half in an airtight container for another night. To use it, allow it to thaw overnight in the fridge. Bring it to room temperature before you stretch it.

Bowl of cooked rice for freezer meal prep


One of my favorite ways to meal prep is to batch-cook and freeze grains like rice, quinoa, and farro. That way, whenever I want to make a side of cilantro lime rice or a healthy grain bowl, I just have to pop the frozen grains in the microwave to thaw. To freeze cooked grains, spread them in an even layer on a parchment-lined baking sheet, and freeze for two hours. After that, you can transfer them to a freezer bag or container without them clumping together.

Cooked black beans in blue pot - healthy freezer meals

Black Beans or Instant Pot Black Beans

Or any home-cooked beans. They all freeze perfectly! They’re more flavorful than their canned counterparts, and once you have them in your freezer, they’re equally convenient. Add them to chili, salads, or soups, or serve them as a side dish.

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Freezer Meals: Freezer-Friendly Veggie Soup

rate this recipe:
5 from 22 votes
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Serves 4
This healthy veggie soup is one of our favorite freezer meals to make ahead!


  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, diced
  • Sea salt and freshly ground black pepper
  • 1 medium carrot, diced
  • 1 small sweet potato, diced
  • ¼ cup dry white wine, optional
  • 1 (14.5-ounce) can diced fire-roasted tomatoes
  • 4 garlic cloves, chopped
  • 2 teaspoons dried oregano
  • ¼ teaspoon red pepper flakes, plus more to taste
  • 4 cups vegetable broth
  • 2 bay leaves
  • 1 cup halved cherry tomatoes
  • 1 cup chopped green beans
  • 1 zucchini, diced
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 2 tablespoons balsamic or white wine vinegar
  • cups chopped kale


  • Heat the oil in a large pot over medium heat. Add the onion, ½ teaspoon salt, and several grinds of pepper and cook, stirring occasionally, for 8 minutes. Add the carrot and sweet potato, stir, and cook 2 more minutes.
  • Add the wine, if using, and cook for about 30 seconds to reduce by half, then add the canned tomatoes, garlic, oregano, and red pepper flakes. Stir in the broth and bay leaves. Bring to a boil, then reduce the heat to a simmer and cook, covered, for 20 minutes.
  • Stir in the cherry tomatoes, green beans, zucchini, and chickpeas. Cover and cook for 10 to 15 more minutes, or until the green beans are tender.
  • Stir in the vinegar, kale, an additional ½ teaspoon salt (or to taste), and more pepper. Let cool, then transfer to glass storage containers.



5 from 22 votes (15 ratings without comment)

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Rate this recipe (after making it)

  1. Sabrina from newkitchenlife.com

    thank you for all of this freezer inspiration! Great idea to make batches ahead for when there’s no time!

  2. Patrick

    5 stars
    These Idea we’re great. We like especially the veggie soup including our Kids and that is a big and postive surprise for us. Thanks

    • Phoebe Moore (L&L Recipe Developer)

      Hi Patrick, I’m so glad your family is enjoying the recipes!

  3. Rose

    5 stars
    Awesome..!! Amazing and creative post.

  4. Sarah Diggdon

    5 stars
    This is awesome!!!
    Here’s a thought, the Tulsa Food Bank is proud of it’s make and freeze meals for people needing meals, it would be great to convince them to use these recipes with fresh food and move away from the idea that people in need deserve meals made with old, less nutritious food and maybe attach a how to compost for that spectrum of the food life cycle.

  5. Sabrina from newkitchenlife.com

    5 stars
    thank you for all of these, especially the chilis, they are more or less the set of ingredients that best match my diet and easy, and to freeze ahead even easier, especially during the week!

  6. 5 stars
    I love your recipes. You are my go-to for all recipe ideas. I love the photography and your recipes are easy to read and follow. So clean and visually very pleasing. I made this soup and it was awesome. I use garlic better than bouillion. I love it for all soups. Thank you for inspiring me.

  7. Great recipe

    5 stars
    nice and creative post along with recipe

  8. Jenny Rohr

    How long do the frozen meals keep? Prepping for my first baby, thanks !

    • Jeanine Donofrio

      Hi Jenny, I generally keep things for up to 2 months in the freezer.

  9. Yrsa

    I freeze my soups in glass jars, that are leftover. Just don´t fill them to the rim, that way they are easy to carry to work and is like 1 portion. Thanks for your blog, really useful.

  10. lucie

    Thank you for this, very very helpful!

  11. next full moon

    5 stars
    I tried a sweet potato at thanksgiving and the kitchen aid spiralizer wouldn’t work. Which size did you use?
    Looks delicious !

  12. Nausheen from tastedrecipes.com

    This post is very helpful. And can I store food in a plastic bag or anything else?

  13. Trish

    This post is everything. I have both of your books. And this is super helpful in terms of motivating me to do some batch cooking. I just got some two cup and one cup silicone freezer trays and now the inspiration to fill them!

A food blog with fresh, zesty recipes.
Photograph of Jeanine Donofrio and Jack Mathews in their kitchen

Hello, we're Jeanine and Jack.

We love to eat, travel, cook, and eat some more! We create & photograph vegetarian recipes from our home in Chicago, while our shiba pups eat the kale stems that fall on the kitchen floor.