Actually Craveable Freezer Meal Prep (12 Healthy & Yummy Dinners)
Freezer meal prep is my favorite way to make things a little easier during especially busy seasons of life. Those times when getting dinner on the table is one more task that you do not want to think about. I’m talking back-to-school chaos, maternity leave, recovering from surgery or illness, grieving a loss, moving, or just a particularly busy stretch of life. Having homemade meals ready to pull from the freezer can save the day (or week).
And these aren’t sad, mushy meals you’re going to begrudgingly eat just because you already made them. These are 12 of my best freezer meal recipes for easy dinners that still taste REALLY GOOD after being frozen. My family genuinely loves them, including my 4- and 6-year-old girls. Think flavorful proteins for rice bowls, burritos and tacos, casseroles, soups, and plenty of other comfort food for busy nights.
Freezer Meal Prep Printable Instructions:
The freezer is where food goes to die at my house.
I’m just going to say it… I don’t really like freezer food. Listen, I can hang with reheated food when it comes to leftovers, but something about the typical ‘frozen dinners’ that are then reheated… just no. BUT. But but but. These recipes are different. You’re prepping, but not cooking them in advance. So, you get most of the work out of the way before you freeze everything. Then you’re actually cooking the meal fresh, so you still have a delicious dinner.
In part one of my freezer meal prep series, I shared 12 of my favorite breakfasts, snacks and treats to keep stocked in the freezer. Now we’re tackling DINNER, because no matter what, it’s gonna need to happen every single night. And I need as much help as I can get right now because back-to-school season is making me lose my miiiind.
I’ve done a ton of freezer meal prep over the years, especially before both of my girls were born. As a result, I’ve learned that the best freezer meals are the ones I’d be excited to eat. Postpartum, I craved protein in a way I never had before, so many of my meal prep recipes prioritize a delicious protein, with fresh veggies added right before serving! I particularly love having versatile proteins like shredded beef, shredded chicken and meatballs that you can turn into completely different dinners depending on what sounds good that night.
A few notes about freezer meal prep:
- You can cook meals in the Instant Pot either from frozen or thawed. If you’re using a slow cooker or cooking on the stove, thaw it safely first. I will typically stick it in the fridge the night before so it has time to thaw out overnight.
- Most of these recipes freeze the meat raw so you only have to cook it once. That helps prevent it from getting overcooked or dried out during the reheating process. And saves you a lot of time, score.
- In the handouts, I intentionally kept the instructions concise so you can print them, cut them out and stick them on the freezer bags or containers. Some recipes, such as the zucchini lasagna and beef enchilada pie, have a few more intricate prep steps. If you want more detailed instructions, variations or my expert tips, I linked the full blog post at the bottom of every recipe.
- Please don’t skip the fresh stuff when you serve these. Avocado, fresh herbs, slaw, lime, green onions, cheese, a good sauce… those finishing touches take about two minutes and make a meal you pulled from the freezer feel from good to YUMMMMY. 🔥
- If someone you care about is in their own busy season, make a double batch. One for your freezer, one for theirs. These recipes are also perfect for a meal train.
Dinner time = handled.
WHAT READERS ARE SAYING
“This was so good 😊 and froze well for my meal prep. I make sooo many of these recipes on your blog for my night shifts at the hospital!!”
– Jill P., Beef Enchilada Pie
Individual Recipes
12 Freezer Meal Prep Recipes You’ll Actually Want for Dinner:
Yellow Chicken and Potato Curry
This rich, creamy dish brings together tender chicken, hearty potatoes and spinach in a luscious yellow curry sauce. Basically the ULTIMATE comfort food.
Yields 6 servings | Thai | Gluten-Free
FREEZE TOGETHER:
- 1-1 ½ lbs. cubed, raw chicken breast
- 4 Yukon gold potatoes cut into ½-inch pieces
- 1 heaping tablespoon all-purpose seasoning
- 3 minced garlic cloves
- 2 tablespoons yellow curry paste
- 1 ½ tablespoons brown sugar
- 2 tablespoons peanut butter
INSTANT POT: Add the frozen or thawed ingredients, then 2 cans coconut milk and ½ cup water. Cook on high pressure for 8 minutes, then quick release.
CROCKPOT: Thaw ingredients first, then add to the crockpot with 2 cans coconut milk. Cook on low for 4-5 hours or high for 2-3 hours.
STOVETOP: Thaw ingredients first, then add to a large skillet or Dutch oven with 2 cans coconut milk. Bring to a simmer and cook for 20–25 minutes, or until the chicken is cooked through and potatoes are tender.
FINISHING TOUCHES: Stir in 3 cups chopped spinach, 1 tablespoon soy sauce, and the zest and juice of 1 lime. Serve over jasmine rice with crushed peanuts, cilantro and Thai basil.
Embarrassingly Easy Taco Soup
A cozy, flavor-packed taco soup that’s ridiculously easy to throw together and made even better with ALL the toppings.
Yields 4 large servings | Mexican | Gluten-Free
In a large skillet, brown 1 lb of ground beef, chicken or turkey. Drain if needed, then add seasonings:
- 1½ tablespoons taco seasoning
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
FREEZE TOGETHER:
- cooked, seasoned ground meat
- 1 (14.5-ounce) can black beans, drained and rinsed
- 2 cups frozen roasted corn
- 1 (14.5-ounce) can fire-roasted diced tomatoes
- 1 (15-ounce) jar enchilada sauce
INSTANT POT: Add the frozen or thawed ingredients, then 1 cup water. Cook on high pressure for 10 minutes, followed by a 10-minute natural release.
CROCKPOT: Thaw ingredients first, then add to a crockpot with 1-2 cups water (depending on your preferred consistency). Cook on low for 4 hours or high for 2-3 hours, until the soup is warmed through.
STOVETOP: Thaw ingredients first. Add to a large pot and cook for 15-ish minutes, until warmed through, adding 1-2 cups water to reach your desired consistency.
FINISHING TOUCHES: Top with Greek yogurt or sour cream, cheese, avocado, cilantro, green onions, red onion, and crushed tortilla chips.
Mexican Shredded Chicken
Juicy shredded chicken with smoky chipotle and citrusy flavor. A big batch staple you’ll be very happy to have waiting for you.
Yields 12-14 servings | Mexican | Dairy-Free, Gluten-Free
FREEZE TOGETHER:
- 4-5 lbs. raw boneless, skinless chicken thighs, trimmed
- 2 tablespoons smoked paprika
- 2 tablespoons chili powder
- 2 tablespoons garlic powder
- 1 tablespoon onion powder
- 1 tablespoon cumin
- 2 teaspoons kosher salt
- 1 teaspoon black pepper
- 2 tablespoons brown sugar
- 2 tablespoons olive oil
- 1 minced chipotle pepper plus 1 tablespoon adobo sauce
- 2 tablespoons lime juice
- 1 cup orange juice
- 1 cup salsa
INSTANT POT: Add the frozen or thawed ingredients, then a splash of water. Cook on high pressure for 20 minutes, then let it release naturally for 10 minutes.
CROCKPOT: Thaw ingredients first, then add everything to the crockpot. Cook on low for 6 hours or high for 3-4 hours.
FINISHING TOUCHES: Remove and shred the chicken when it’s finished cooking. Simmer the liquid until reduced by half. Do this with sauté mode if using the Instant Pot or in a saucepan over medium-heat on the stovetop. Return the chicken to the sauce and toss to coat. Serve in tacos, burritos, bowls, salads or quesadillas.
TIP: If you want crispy caramelized edges, spread the shredded chicken onto a sheet pan and broil for 5-8 minutes. HIGHLY recommend.
Korean Shredded Beef
Fall-apart tender, saucy beef with the perfect balance of savory, sweet and a little spicy. This one is a FAVORITE for a reason.
Yields 10 servings | Korean | Dairy-Free
BLEND TOGETHER:
- 2 small ripe pears, chopped, or 1 (14-ounce) can pears, drained
- ½ cup low-sodium soy sauce
- ⅓ cup brown sugar
- 2 tablespoons gochujang sauce
- 1 (2-inch) knob fresh ginger or 1 tablespoon ginger paste
- 5 cloves garlic
- 2 teaspoons toasted sesame oil
FREEZE WITH:
- 4 lbs. raw beef chuck roast, cut into 8 large pieces and seasoned with salt and pepper
INSTANT POT: Add the frozen or thawed ingredients, then a splash of water. Cook on high pressure for 70 minutes, followed by a natural or quick release.
CROCKPOT: Thaw ingredients first, then add everything to the crockpot. Cook on low for 8 hours or high for 4–5 hours.
FINISHING TOUCHES: Remove and shred the beef when it’s finished cooking. Simmer the liquid until reduced by half. Do this with sauté mode if using the Instant Pot or in a saucepan over medium-heat on the stovetop. Then return the beef and toss to coat. Serve in rice bowls, burritos, tacos or lettuce wraps.
Sweet Chili Ground Chicken Burgers
A juicy, herby chicken burger brushed with sticky sweet chili sauce and topped with crunchy sesame slaw and creamy bang bang sauce. Boring chicken be GONE.
Yields 4 burgers | American Fusion | Dairy-Free
COMBINE AND FREEZE:
- 1 lb raw ground chicken
- ½ cup panko breadcrumbs
- 3 tablespoons finely chopped fresh basil
- 3 tablespoons sliced green onions
- 1 tablespoon sweet chili sauce
- 1-2 teaspoons sriracha, optional
- 1 ½ tablespoons mayonnaise
- 3 minced garlic cloves or 2 teaspoons garlic paste
- 2 teaspoons grated ginger or ginger paste
- 1 teaspoon lime zest
- 1 teaspoon kosher salt
- pinch of black pepper
Shape into 4 patties and place in the freezer on a parchment-lined baking tray until frozen solid. Then store in a gallon Ziploc bag or container, separated by small squares of parchment paper.
AIR FRYER: Cook from frozen at 390°F for 14-18 minutes, flipping halfway through, until internal temp is 165°F.
STOVETOP: Heat a swish of oil in a skillet on medium heat. Cook frozen patties, covered, for 8-10 minutes per side, or until internal temp is 165°F.
OVEN: Bake from frozen at 400°F for 25–30 minutes, flipping halfway through, until internal temp is 165°F
FINISHING TOUCHES: Brush the chicken patties with sweet chili sauce. Whisk together ⅓ cup mayo, 1 teaspoon sriracha and 1 tablespoon sweet chili sauce to make the bang bang sauce. Toss some shredded cabbage and carrots with a squeeze of lime juice, swish of toasted sesame oil and a pinch of salt to make the slaw. Serve the chicken burgers on toasted buns with avocado, sesame slaw and bang bang sauce.
Amazing Meal Prep Meatballs
The ultimate protein to batch and stash in the freezer. These ricotta meatballs stay soft and juicy and can take on whatever sauce or dinner situation sounds good.
Yields 60-75 meatballs | American Italian
COMBINE AND FREEZE:
- 1 (15-ounce) container ricotta cheese
- 2 large eggs
- 3 minced or grated garlic cloves
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- 1 teaspoon Italian seasoning
- 2 lbs. raw ground chicken, turkey or lean ground beef
- 1 cup panko breadcrumbs
Roll into 60-75 small meatballs and place on a parchment-lined baking sheet. Freeze in a single layer, then transfer to a freezer bag.
OVEN: Bake from frozen at 400°F for 25-30 minutes, until the centers reach 165°F.
AIR FRYER: Cook from frozen at 375°F for 10-15 minutes, shaking halfway through, until the centers reach 165°F.
FINISHING TOUCHES: Serve with marinara, pesto, sweet chili sauce, or teriyaki sauce. Use in pasta, subs, stir-fries, soups or power bowls.
Mexican Shredded Beef (Beef Burrito Bowls)
Super tender Mexican shredded beef that practically falls apart on its own. A seriously good base for whatever Tex-Mex situation you’re craving.
Yields 8 servings | Mexican | Dairy-Free, Gluten-Free
FREEZE TOGETHER:
- 3-3 ½ lbs. raw beef chuck roast, cut into 3-inch pieces
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- 2 tablespoons taco seasoning OR 1 tablespoon smoked paprika, 1 tablespoon chili powder and 1 teaspoon each cumin, garlic powder, onion powder and oregano
- 2 tablespoons tomato paste
- 1 (4-ounce) can diced fire-roasted green chiles
- ⅔ cup orange juice
INSTANT POT: Add the frozen or thawed ingredients, then ⅓ cup water. Cook on high pressure for 60 minutes, followed by a 15-minute natural release.
CROCKPOT: Thaw ingredients first, then add everything to the crockpot. Cook on low for 6-7 hours or high for 4-5 hours.
FINISHING TOUCHES: Remove and shred the beef, then return it to the cooking juices. Serve with cilantro lime rice, black beans, corn, salsa, pickled jalapeños, avocado, sautéed peppers and onions, and any other taco fixings you love!
Beef Enchilada Pie
All the cheesy, saucy goodness of enchiladas layered into one easy bake. No rolling tortillas required!
Yields 6 servings | Mexican
ASSEMBLE AND FREEZE:
- 1 (15-ounce) jar red enchilada sauce
- 4 (8-inch) flour tortillas
- 2 cups cooked Mexican shredded beef (per my recipe or other similar shredded protein)
- ¾ cup black beans
- ¾ cup corn salsa or frozen corn
- 2 cups cooked peppers and onions
- 8 ounces grated Mexican-blend cheese
In an oven-safe baking dish, add a big spoonful of enchilada sauce and spread it all the way around the bottom. Add a tortilla, flipping it in the sauce so it gets coated in sauce. Then, add a ⅓ of the shredded beef (about ¾ cup), followed by ¼ cup black beans, ¼ cup corn salsa, spoonful of sautéed veggies and a big handful of cheese. Add another tortilla and a spoonful of enchilada sauce and repeat this layering two more times. Lastly, finish with the fourth and final tortilla and top with the remaining enchilada sauce and cheese. Cover tightly with foil and freeze.
OVEN: Bake from frozen at 350°F for 45-55 minutes, uncovering for the final 10 minutes, until hot and bubbly.
FINISHING TOUCHES: Let stand for 5-10 minutes. Top with sour cream or queso, avocado, tomatoes, green onions, cilantro, lime, tortilla chips or sliced olives.
Zucchini Lasagna
A veggie-packed spin on classic lasagna that still has all the cozy flavors. Use a mix of zucchini and noodles, or skip the pasta completely for a lighter feel instead.
Yields 8 servings | American Italian
1) SALT AND BLOT DRY:
- 2-3 medium zucchini, sliced ⅛-inch thick (I like to use a mandoline for this)
2) SAUTÉ TOGETHER:
- 1 tablespoon olive oil
- ½ sweet onion, diced
- 4 minced garlic cloves
- 1 ¼ lbs. lean ground beef
- ½ lb Italian sausage
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- 1 teaspoon Italian seasoning
- pinch of red pepper flakes
- All but ½ cup of 1 (32-ounce) jar pasta sauce
3) COMBINE:
- 15 ounces ricotta cheese
- 1 egg
- 1 ½ ounces grated Parmesan cheese
- ½ teaspoon dried basil
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
4) ASSEMBLE (4 LAYERS TOTAL):
- zucchini slices or no-boil lasagna sheets (alternate if using both)
- meat sauce
- ricotta mixture
- grated mozzarella cheese (10 ounces total)
Start with a swish of reserved pasta sauce (½ cup) in the bottom of a 9 x 13-inch baking dish and then layer in the order above for a total of 4 layers. End with the remaining meat sauce and a sprinkle of cheese. Cover tightly and freeze.
OVEN: Bake from frozen, covered, at 400°F for 80 minutes. Uncover and bake for another 15-20 minutes, until golden and bubbling.
FINISHING TOUCHES: Rest for 10-15 minutes before slicing. Top with fresh basil and Parmesan.
Really Delicious Marinated Chicken Thighs
The marinade does ALLLL the heavy lifting here. Just thaw, cook and you’ve got some seriously good chicken ready. I love to serve it up with garlic bread, Caprese salad, and balsamic asparagus.
Yields 6 servings | American
BLEND TOGETHER:
- 3 tablespoons olive oil
- 1 tablespoon low-sodium soy sauce
- 3 tablespoons lemon juice
- ¼ cup mayonnaise
- ¼ cup honey
- 3 minced garlic cloves or 2 teaspoons garlic paste
- 1 teaspoon kosher salt
- 1 teaspoon black pepper
- 1 teaspoon dried oregano
- 2 teaspoons smoked paprika
FREEZE WITH:
- 1 ½ lbs. raw boneless, skinless chicken thighs, trimmed
GRILL: Thaw ingredients first. Grill at 450°F for 10 minutes, flipping and basting halfway through.
OVEN: Thaw ingredients first. Bake at 450°F for 18-22 minutes, flipping and basting halfway through.
AIR FRYER: Thaw ingredients first. Cook at 375°F for 14-17 minutes, flipping and basting halfway through.
FINISHING TOUCHES: Let rest a few minutes, then serve with your favorite sides. Or slice it up and put in tacos, salads, burritos, sandwiches, pizza or pasta.
Cheesy Bean and Rice Burritos
Taco Bell vibes without the drive-thru. These meatless burritos are loaded with beans, rice and cheese, then toasted until golden.
Yields 7-8 burritos | Mexican | Vegetarian
COMBINE:
- 1 (14-ounce) can refried beans
- ⅓ cup sour cream or plain Greek yogurt
- 2 ounces (about ½ cup) grated cheddar cheese
- 1 tablespoon taco seasoning
- 2 tablespoons salsa
- Dash of hot sauce, optional
ASSEMBLE WITH:
- 8 (8-inch) flour tortillas
- 4 ounces (about 1 cup) grated cheddar and Monterey Jack cheese
- 1 ½-2 cups cooked cilantro-lime rice
Add about ¼ cup bean mixture, ¼ cup rice and 2 tablespoons cheese to each tortilla. Then fold in the sides and roll tightly. Toast on all sides until golden brown and crispy on a griddle pan. Once the burritos have cooled completely, wrap each assembled burrito in parchment paper or foil. Finally, transfer to a freezer bag and freeze.
AIR FRYER (PREFERRED): Cook from frozen at 350°F for 15-20 minutes, flipping halfway through.
MICROWAVE: Remove the wrapping. Cover with a damp paper towel and microwave on defrost for 1-2 minutes, and then full power for 1 minute.
FINISHING TOUCHES: Serve with salsa, hot sauce, cilantro yogurt sauce, chipotle crema or creamy jalapeño aioli.
Nourishing Chicken, Kale and Potato Soup
Brothy chicken soup, but THICC with all the good stuff. Chicken, potatoes, white beans and kale make every bowl filling, plus pesto for a major flavor boost. Serve with a big slice of crusty bread, obviously.
Yields 4 large servings | American | Gluten-Free
FREEZE TOGETHER:
- 2 large carrots, peeled and sliced
- 1 sweet onion, chopped
- 3 Yukon gold potatoes, chopped
- ½ teaspoon kosher salt
- ½ teaspoon black pepper
- ¼ teaspoon red pepper flakes
- 2 teaspoons Italian seasoning
- ¼ cup pesto
- 6-8 thyme sprigs
- 1 lb raw chicken breast, trimmed
- 1 (15.5-ounce) can cannellini beans, drained and rinsed
INSTANT POT: Add the frozen or thawed ingredients, then 4 cups chicken broth. Cook on high pressure for 12 minutes, then quick release.
CROCKPOT: Thaw ingredients first. Add everything to the crockpot with 4 cups chicken broth. Cook on low for 6 hours or high for 3-4 hours.
STOVETOP: Thaw ingredients first. Add everything to a large pot with 4 cups chicken broth. Bring to a boil, then cover, and reduce to a simmer for 20–25 minutes, until the chicken is cooked and the vegetables are tender.
FINISHING TOUCHES: Remove the thyme and shred the chicken. Return shredded chicken to the soup and stir in 3-4 cups sliced kale, ⅓ cup heavy cream, and the juice of ½ lemon. Top with freshly grated Parmesan cheese, if desired!
Look at you, already solving next week’s dinner problem. 👏🏼 Now, you do NOT need to meal prep all of these at once. Pick a few that sound good, double a recipe you’re already making or slowly build up your freezer stash.
And if you want all 12 recipes and instructions together, grab the FREE freezer meal prep printable below.
Freezer Meal Prep FAQs:
Not always! Some of these freezer meal prep recipes can go into the Instant Pot, air fryer, or oven from frozen straightaway. But if you’re using a crock pot or cooking on the stovetop, I recommend thawing it first, for food safety reasons.
I usually give it at least overnight in the fridge. Bigger cuts of meat or a really full freezer bag may need a little longer, so plan ahead if you can! Another shortcut is to add the bag or container to a large bowl of cool water to accelerate the thawing process.
AIR is the enemy! Use a freezer bag or airtight container and get as much air out as possible before sealing. I like freezing bags flat because they stack better and take up way less freezer space.
It depends on the recipe, but I generally try to use mine within 3 months for the best taste and texture. And ALWAYS label the bag or container with the current date when doing freezer meal prep. That’s what the printables are for! Future you will thank you.
Looking for more freezer-friendly recipes? Head to part one of this series for some of my favorite recipes for make-ahead breakfasts, snacks and treats! You’ll find soft, nutrient-dense muffins, lactation cookies, cottage cheese bark, breakfast burritos and more you can stock up on.
If you try and like this recipe, please don’t forget to leave a comment and star rating down below! For more lifestyle, behind-the-scenes and ‘eating in real life’ type of content, come find me over on Instagram, TikTok, Pinterest, Facebook, or Youtube – I love connecting with you all there!
