I love meal prepping because it’s a great way to stick to a healthy diet and avoid compulsive snacking. Making ahead freezer meals is also perfect for busy days when you have no time to cook but need nutritious, delicious meals. With these 25+ freezer-friendly recipes, I’m sharing, you’ll never have to compromise on nutrition and quality!
25+ Easy and High Protein Freezer Meals
1. Salsa Verde Chicken
Yes, the recipe has a long list of ingredients, but don’t let that intimidate you. As long as you have these ingredients on hand, prep and cooking time are pretty quick and easy. The heart of this dish is the tomatillo salsa, yum! Black beans and rice add healthy starch and fiber to this aromatic dish.
2. Teriyaki Chicken Casserole
This teriyaki chicken casserole is a flavorful, freezer-friendly dish that makes meal prepping a breeze. Packed with tender chicken breast, hearty brown rice, and a colorful mix of vegetables, it’s both nourishing and satisfying. A rich teriyaki sauce ties everything together with its signature umami depth, creating a wholesome meal that’s as delicious as it is convenient.
3. Spinach Lasagna Rolls
With a knockout combination of cheese, fresh herbs, marinara sauce, ricotta, mozzarella, and parmesan cheese, you won’t feel deprived at all. It’s a freezer meal that kids and adults will devour, so it’s always a good idea to keep several servings for future meals.
You have to wait until the rolls are completely thawed before heating them up to avoid sogginess.
4. Turkey Black Bean Quinoa Bake
It’s rare for make ahead freezer meals to pack in this much protein. To cut back on fat, I highly suggest using ground turkey in the bake. Add some corn and garlic into the turkey for a contrast of flavor, top with cheddar cheese, and you have a sumptuous meal that you can enjoy right away and pack the rest.
5. Spicy Curried Chicken Meal Prep
If you’re craving something aromatic for the day, try this freezer-friendly meal prep option. Curried chicken is a great lunch or dinner dish; the spices and herbs do all the heavy lifting. You’ll need curry powder, paprika, oregano, and garlic to season the chicken, along with veggies like Brussels sprouts, cauliflower, and brocs.
Not a fan of these veggies? Don’t be afraid to use your favorite produce! Each serving contains 26 grams of protein.
6. Chicken and Black Bean Burritos
Burritos are some of my favorite meals to prepare ahead because they take no time to make, and you can mix and match different ingredients. This recipe includes healthy ingredients like shredded chicken, black beans, and tortillas, along with taco seasoning, pepper jack cheese, and cream cheese.
And get this, each burrito contains 22 grams of lean protein and is just 130 calories.
Related: 15 Easy Chicken Rice Bowls to Meal Prep
7. Chicken Tortilla Soup
Soups are perfect for freezing future meals. You can also store them in individual servings for easy prep! This comfort food requires low-sodium chicken broth, lots of veggies, and yummy tortilla strip toppings!
8. Freezer Taco Casserole
A versatile dish that requires only a few ingredients, this recipe calls for ground beef. But you can add more beans and nix beef together if you want to make it vegetarian. Ingredients like bell peppers, corn, and diced tomatoes add texture and flavor to this nutrient-packed dish.
When made with ground beef, each serving contains 21 grams of protein.
9. Breakfast Burritos
You know what they say, breakfast is the most important meal of the day, so don’t compromise on taste and nutrition!
These freezer breakfast burritos are perfect for big appetites. They call for egg whites and regular eggs, so the burritos are high in protein. It has bacon, but you can always swap it with healthier meats like turkey or chicken. Each burrito contains 18 grams of protein when made with bacon.
10. Freezer Chicken Fajitas
For busy weeknights when you’re rushing for dinner, try this chicken fajita recipe. It’s simple to make and so satisfying, especially after a long day!
Just grab the chicken filling from the freezer, cook it up, and serve it with tortillas. Each serving has 35g of protein.
11. Pineapple Teriyaki Chicken
I love making this freezer meal because the pineapple has time to soak into the chicken and veggies, giving everything a wonderfully sweet and tangy flavor. I bake the chicken breasts, then add bell peppers, carrots, garlic, a touch of brown sugar, teriyaki sauce, and juicy pineapple chunks. It’s simple to prepare, easy to freeze, and always tastes amazing when I reheat it.
P.S. This tastes fantastic over rice.
12. Teriyaki Beef and Broccoli
Rich in protein, freezer-friendly, and a cinch to make? This one’s bound to be a family favorite! The recipe requires thinly sliced steak in a sweet, savory sauce seasoned with ginger, tamari sauce, and sesame seeds. Serve this with a side of brown rice, and you’ve got a healthy, wholesome meal the whole family will love! Each serving contains 19 grams of protein.
13. Freezer-Friendly Chicken Enchiladas
One of my favorite comfort foods is chicken enchiladas. But the classic recipe isn’t as healthy, am I right? This alternative makes the classic recipe healthier! Also, the enchilada sauce is homemade, and the dish is packed with flavorful veggies.
The ingredients include a few pantry staples: spices, tomato sauce, and Chipotle peppers. Each serving contains 18 grams of protein. Since it’s full of roasted veggies, it’s extra filling too!
Related: 15 Best Protein Lunchables for Adults
14. Italian Quinoa Bake
I love working with quinoa because it’s an excellent source of protein and vitamins. It also adds a lovely texture to any dish. This quinoa bake uses lean ground beef, yummy marinara sauce, and two kinds of cheeses (mozzarella and Parm cheese). This dish is so good, even your kids will love it!
15. Freezer Breakfast Sandwiches
Make-ahead sandwiches are the best breakfast dish when you’re rushing in the morning, yet need something filling, delicious, and healthy. What I like about this recipe is the versatility. You can add your favorite fillings: sausage, eggs, bacon, or even a hearty combination of all three.
Store individually, then simply reheat each one every morning for a filling breakfast on the go!
16. Vegetarian Burrito
This is one burrito recipe that’ll hit the spot for vegetarians! It’s best for busy days when you’re short on cooking time because you can eat it on the go.
The recipe calls for black and pinto beans, fresh corn kernels, salsa, spices, yellow onions, shredded cheddar cheese, and a few spices. Add the filling into a flour tortilla, and you’re all set!
17. Creamy Buffalo Chicken Casserole
Casseroles are great as make ahead freezer meals because you can make them in big batches and portion out for weeks. As long as you don’t overcook the ingredients, they’ll always taste just as good as the day you made them.
This buffalo chicken recipe requires mayo, which adds creamy tanginess to the dish. Fresh veggies, eggs, and chicken boost its protein content. A serving contains 21 grams of protein!
18. Chicken, Broccoli, Bacon, and Potato Bake
It’s amazing how some of our favorite comfort foods are perfect as make ahead freezer meals! So, this isn’t exactly the healthiest dish on our list (hello, bacon), but hey, it has healthy starch and brocs. I’m telling you, this chicken bake recipe is seriously packing the flavors, even your kids will LOVE them. For us busy mommies, this is so quick to make. Everything roasts in one pan and takes only an hour to cook.
19. Chicken and Spinach Stuffed Manicotti
This is a high-protein manicotti recipe, all thanks to the chicken. You can use shredded cooked chicken or rotisseri chicken. It has ricotta cheese, but if you really want to boost the protein content even more, switch to cottage cheese.
20. Freezer Meal Chicken Balls
Got 40 minutes to spare for meal prep? Give this recipe a try! Make the chicken balls and freeze them in an airtight container. When you’re ready to eat, just pop a serving in the oven and enjoy!
You can use ground chicken or turkey, along with these ingredients:
- Eggs
- Panko breadcrumbs
- Parmesan
- Olive oil
- Onion powder
- Garlic powder
- Salt and pepper
Bake time is 15 to 30 minutes, depending on whether the meat is frozen or not.
21. Broccoli Chicken and Rice
The prep time for the dish is one hour, and the payoff is that you’ll have plenty of ready-to-heat meals for days. It only requires simple ingredients, most of which you might already have in your pantry: chicken breasts, broccoli, cheddar cheese, and white rice.
The cream of chicken or mushroom really pulls all the flavors together in this make-ahead meal.
22. Chicken Burrito Bowls
So easy to prep, even easier to devour because it’s in a bowl! This convenient burrito bowl recipe has all your favorite Mexican toppings: cheese, salsa, beans, etc., along with seasoned chicken and Spanish rice. Delicious!
The dish is easy to freeze, but be sure to use airtight containers. The total prep time is 45 minutes.
Related: 16 High-Protein Vegetarian Meals That Aren’t Tofu
23. Tuscan White Bean Soup
This one-pot bean soup works wonderfully as a freezer-friendly vegetarian meal. It’s lightning quick to prepare, just combine all the dry ingredients in a single pot, along with the broth and seasonings, and you’re ready to enjoy or portion out for later enjoyment!
24. Blue Cheese Spinach Burgers
Every once in a while, the cravings for a burger hit. And when the cravings hit, it hits hard. I got you! These healthy spinach burgers are just as delicious and satisfying sans the guilt. Oh, and they keep so well in the freezer, too!
Use lean ground beef to cut the fat back. Add baby spinach, garlic, pepper, salt, and blue cheese to make up these spinach burger patties.
25. Jalapeno Buffalo Chicken Casserole
Another one of my favorite buffalo chicken recipes, this time with a tangy ranch and coconut cream-based sauce seasoned with jalapenos. Expect a burst of bold flavors and a spicy kick with this one.
A 354-calorie serving contains 48 grams of protein.
26. Thai Chicken Coconut Curry Freezer Meal
Not all fats are bad for the health. This curry recipe is teeming with healthy oils and protein. You’ll use chicken thighs simmered in coconut milk, red curry paste, and spices. It has spinach, carrots, mushrooms, peppers, and onions for a kick of nutrients.
Final Thoughts
And there you have it, my favorite make ahead freezer meals! With options ranging from hearty casseroles to quick burritos and nourishing soups, you’ll always have something delicious ready to go.
