Freezer meal prep is one of the easiest ways to reduce weeknight decision fatigue without committing to eating the same meal five days in a row - I know I get superrrrrr bored of this. That's why picking meals that can freeze and popping a couple of serves in the freezer each week can reduce food waste, grocery costs and save you when takeout feels like the only option (pssst. It's not 😉 )
There are times when Zak and I don't feel like eating the same thing for dinner - and that's okay! Instead of trying to find one dinner that we both feel like eating, we shop the freezer and choose from meals we've already cooked.
I've been meal prepping for years, and especially when I was just cooking for one, having the same thing for lunches and dinners throughout the week got very boring, very quickly. So, I have tested and tested recipes for freezing - and some do work better than others (slow cooker recipes and soups and stews, in particular, are usually quite good)
You don't have to worry about that here. This list has meals that are actually suitable in the freezer - and where there are specific strategies required, I've included all those tricks in the recipes.
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My top freezer recipe strategies
Choose recipes with enough moisture
The best meals for freezing usually contain a sauce as they're less likely to dry out when reheated. Think: slow cooker chicken cacciatore and a saucy gnocchi sausage in tomato sauce. But, don't let that stop you from freezing dishes like my honey soy chicken noodles (but just follow my tips and tricks).
Slow cooker (or crockpot to my American friends) freezer meal prep works particularly well because many slow cooker recipes naturally produce large batches with plenty of sauce. You can portion some for the week and freeze the rest without having to cook another meal.
Cool meals before freezing
Allow cooked food to cool before sealing and freezing it. Placing very hot meals directly into containers can create excess condensation, which may affect the texture of the food when it is reheated.
Do not leave cooked meals sitting at room temperature for an extended period. Divide large batches into smaller portions so they cool more quickly.
Keep rice separate where possible
Rice can be frozen with the rest of a meal, but I prefer to store it separately from the saucy component where practical. This allows you to add a splash of water before reheating the rice without unnecessarily thinning the sauce.
But, if you want to store it together, pop it on top of the mixture (try not to do it with anything suuuuper saucy). When reheating, flip it around so the rice is at the bottom so the sauce helps steam it back to life.
Undercook pasta
For cook-and-freeze pasta recipes, cook the pasta for around half of the usual cooking time or until it is noticeably firmer than al dente. Pasta continues to absorb moisture while cooling, freezing and reheating.
If practical, freeze the pasta separately from the sauce. Where it is incorporated into a bake or one-pot meal, really make sure you only cook it for half the time as the saucy elements around it will keep giving the pasta moisture (which will cook it further). I have successfully frozen it in dishes so don't let it turn you off!
Take extra care with noodles
Noodles can be frozen, although some varieties hold up better than others. I was surprised when someone told me they had frozen a noodle dish I had made for them. But after experimenting myself, it made sense that the long-life noodles I recommend for meal prepping also hold up well in the freezer (because they're super sturdy - you want the wheat-based ones).
Keep them slightly undercooked and avoid repeatedly stirring them while reheating.
Freezer meal prep containers
I use two-cup Souper Cubes for complete meals, soups and stews, and the one-cup trays for smaller portions such as shredded chicken, rice, and homemade stock. Once frozen, I transfer the portions into labelled freezer bags so the trays can be reused.
Souper Cubes are more expensive than the many alternatives available online. I have tried several cheaper versions and there is a noticeable difference in the silicone, lids and how easily the food releases. If you are new to freezer prep, start with a cheaper option and upgrade once you know you will use them regularly.
For meals I plan to keep longer than a month or two, I freeze the portions first and then vacuum seal them to help prevent freezer burn. Freezer-safe glass containers are another good option, especially for tomato and curry-based meals that may stain plastic. BUUUUT, they can break very very easily and do take up a lot of room in the freezer so they're not my first choice.
40 make ahead freezer meals for busy weeks
1. Freezer-friendly shredded chicken
Shredded chicken is one of my original meal prep staples because it can become dozens of different lunches and dinners. Use leftover roast chicken or make my slow cooker shredded chicken and shred (rather than slice) before putting it into a sauce - like my satay sauce without coconut milk - as this will help it hold moisture instead of going dry. There's a heap of different recipes you can make using shredded chicken!
2. Beef fried rice
This one is a bit of a surprise, but with my reheating tricks you can bring this beef fried rice with vegetables back to life. You'll want to thaw it overnight or gently in the microwave, then reheat it in a hot pan so the rice crisps around the edges. Add a freshly cooked egg, spring onion or herbs before serving.
3. Slow cooker apricot chicken
I made a batch of this slow cooker apricot chicken earlier in the year for a friend because I know very little about babies, but I do know how useful ready-made food can be. It is a practical postpartum freezer meal that can be portioned with rice or frozen as the saucy chicken alone.
4. Slow cooker beef massaman
The generous amount of sauce in my slow cooker massaman beef makes it one of the best dinners to freeze. Store the curry separately from the rice so both components can be reheated properly.
5. Ground beef taco rice bowls
When the craving for Mexican food hits, these beef taco rice bowls offer more substance than a $15 takeaway bowl that barely touches the sides. I recommend freezing the beef mixture separately to the rice so you can mix-and-match with rice bowls one day, burritos the next and nachos on the third.
6. Black pepper beef stir fry
Peppered steak, seasonal vegetables and a homemade Chinese-inspired black pepper sauce make this black pepper beef stir-fry feel like a proper dinner without requiring chef-level skills. Freeze the beef and vegetables with enough sauce to keep them moist. Store the rice separately and add fresh herbs or extra cracked pepper after reheating. Even Zak was shocked this was originally a frozen meal when I served it to him in this video.
7. Slow cooker beef taco soup
Soupy meals like this slow cooker ground beef Mexican soup are some of the best recipes to freeze because the liquid helps protect the texture during reheating. Freeze it in individual portions for an easy Plan B lunch or dinner. Although it can still be cooked in a Dutch oven, the slow cooker version makes a larger batch of beef mince, beans, vegetables and Mexican-inspired broth with minimal effort (so you have lots of leftovers for your freezer).
8. Buffalo chicken pasta
This slow cooker buffalo chicken pasta works surprisingly well in the freezer. You'll want to keep the pasta firm (I recommend decreasing the time it's in the slow cooker and using firmer pasta shapes like fusilli). It's a punchy and filling meal with tender chicken, buffalo hot sauce and a creamy pasta sauce that actually gets better once it's had time to settle.
9. Black pepper chicken and rice
This black pepper chicken stir fry is an easy chicken freezer meal prep option when you want something flavourful without spending the entire evening cooking. Freeze the saucy chicken and vegetables separately from the rice when practical. Then add freshly cracked pepper and spring onion can be added after reheating.
10. Broccoli zucchini and white bean
Blended vegetable soups like this broccoli zucchini and pea soup are easy food prep freezer meals because they can be frozen in individual blocks (like I've done in my 2 cup souper cubes here) and reheated directly from frozen on the stove. Make sure you stir the soup well as it reheats if the yoghurt separates slightly.
11. Chorizo orzo with cajun spices
Smoky chorizo, orzo, tomatoes, sundried tomatoes and Cajun seasoning are baked together in one dish, with spinach and Greek yoghurt stirred through for balance in this cajun chorizo orzo. Because orzo continues absorbing liquid, slightly undercook it and retain enough sauce before freezing. Individual portions can then be reheated with a small splash of stock or water.
12.Tofu and bok choy stir fry with black pepper sauce
This black pepper tofu and veg is served with rice and protected in the freezer with the savoury homemade black pepper sauce. For the best texture, use firm tofu and avoid overcooking it before freezing. For those of you who have the ick with the tofu texture, it actually gets better once it's frozen because the water inside expands and stretches - I think it makes it more like chicken.
13. Chicken and cashew stir fry
This cashew chicken combines tender chicken, rice and vegetables with a savoury, lightly spicy sauce for an easy Asian-inspired meal prep. Freeze the chicken, vegetables and sauce together, but if you want super crunchy cashews, add these after reheating. Rice can be frozen in a separate portion or on top like pictured to prevent it from going mushy in the sauce.
14. Teriyaki chicken stir fry noodles
This teriyaki stir fried chicken noodles is a quick 30-minute meal that is also surprisingly suitable for freezing! Just make sure to use the long-life noodles (wheat-based) as they hold their shape. Allow them to thaw in the fridge overnight when you can, and don't force the noodles apart (just heat them first)
15. One-pot Cajun chicken pasta
This cajun chicken pasta is packed full of cajun seasoning in a creamy tomato-based sauce to create a one-pot dinner. If you want to freeze, I'd aim to cook the pasta separately and store separately, but you can still add it all together if you undercook the pasta well below al dante.
16. Freezer-friendly chicken and leek pot pie
These individual pot pies contain chicken breast, leek, mixed vegetables and a creamy Greek yoghurt filling. They work particularly well as freezer-prepared meals because you can make the filling in advance, cool it and freeze it in individual portions. Add the pastry after thawing and just before baking for the crispest result.
17. Chicken minestrone soup
Traditional minestrone provides plenty of vegetables and pasta but can be a little light on protein. My minestrone adds chicken so the tomato-based soup is substantial enough for a complete lunch rather than a starter. Keep the macaroni slightly firm or freeze the soup without pasta and add freshly cooked pasta when reheating.
18. Curried beef mince
Zak's only complaint with my curried beef was that there was not more of it available for lunch, which is usually a reliable indication that a recipe needs to be batch cooked. Curried mince freezes well because the sauce keeps the beef moist. Store it separately from rice so you can mix-and-match how you serve it on reheating (it tastes great on toast!)
19. Budget-friendly curried sausages
After eating versions made by my parents, grandparents and myself, I have borrowed the best parts from each to create these curried sausages. It is one of those budget-friendly freezer meals that can be stretched with extra vegetables or served with rice, mashed potato or pasta. Freeze the curry base separately from your chosen carbohydrate for more flexibility.
20. Honey ginger chicken freezer bowls
Honey ginger chicken thighs are frozen in this gorgeous sauce and then mix-and-matched with rice and different vegetables (you can even just use frozen veggies for ease). A small sprinkle of sesame seeds and extra soy can freshen it up after reheating.
21. Teriyaki ground beef and eggplant bowls
For nights when cereal is starting to look like dinner, this teriyaki ground beef bowl comes together quickly with beef mince, eggplant, rice and a salty-sweet sauce. Freeze the beef and eggplant mixture separately or layer it over slightly undercooked rice. The sauce helps prevent the mince from drying out during reheating.
22. Korean ground beef
Using mince rather than steak in this Korean ground beef keeps the cost down and makes the recipe easier to batch cook. The beef mixture freezes particularly well because the mince absorbs the sauce. Portion it with rice or freeze the components separately, then add cucumber, spring onion or sesame seeds after reheating.
23. Kung pao chicken and rice
Chicken breast, crisp vegetables, peanuts and a sticky homemade sauce create an accessible Chinese-inspired Kung Pao chicken. Keep the peanuts separate when freezing so they don't become soft and like my other chicken stir fry recipes, freeze the chicken vegetables and sauce separate to the rice (or underneath).
24. Honey soy chicken rice bowls
Chicken breast bites, vegetables and rice are coated in a sticky honey soy glaze that delivers the flavour of supermarket honey soy chicken without the sticky fingers. The sauce helps the chicken remain moist in the freezer. Freeze it separately from the rice when possible and add a small splash of water to the rice before reheating.
25. Sweet and sour pork with rice
This sweet and sour pork delivers the takeaway flavour without battering the pork (which makes it freezer prep friendly). Pineapple stays-because it belongs there-while extra vegetables make it more practical for a regular meal prep lunch. The pork and vegetables freeze well in the sweet and sour sauce, although they will soften slightly. Store the rice separately (or on top of the stir fry) and add in fresh spring onion after reheating for extra texture.
26. Marry me chicken orzo bake
This cajun chicken orzo bake is a combination of chicken breast, cajun seasoning, orzo, sundried tomatoes and greek yogurt all baked in the one baking dish for a super low-effort recipe. Slightly undercook the orzo to make sure the meal remains saucy before freezing and add a splash of stock when reheating.
27. Creamy mushroom spinach and sausage pasta
Sausage, mushrooms and spinach in a creamy pasta sauce that feels restaurant-inspired but still uses affordable, familiar ingredients. For freezer prep, only half cook the pasta before adding to the mixture or store separately from the mushroom and sausage sauce. Freshly cooked pasta will give you the best texture, but fully assembled portions can still work when stored and reheated carefully.
28. Sausage tomato pasta
This sausage pasta in a tomatoey sauce (or "sausage surprise" as one of you called it) is a rich, filling pasta dinner that requires very little complicated preparation. Tomato-based sauces generally freeze well and can be stored with the pasta on top (half cooked) for an easy Plan B meal that takes no extra effort.
29. Pumpkin soup without stock
This pumpkin soup without garlic or cream came from my mum and has been part of my winters since childhood. I still make it repeatedly each year, and it remains one of the recipes friends request most often. Pumpkin soup is an easy meal you can freeze because its smooth texture holds up well.
30. Savoury beef mince
This easy savoury mince becomes more flavourful overnight and can be served with rice, mashed potato, pasta or toast. Freezing the mince by itself gives you several future dinner options rather than locking it into one meal. You can serve it with rice, on top of mashed potatoes or even on toast with an egg on top
31. Slow cooker curried sausages
Inspired by Nan's sausage curry, this slow cooker version uses potatoes, plenty of onion and a rich curry sauce. The large batch and low hands-on cooking time make it ideal for meal prepping freezer meals without spending the afternoon standing over the stove. Freeze the sausages and curry sauce together, then prepare fresh rice or mashed potato when needed. You can also freeze complete portions for faster weeknight dinners.
32. Teriyaki turkey rice bowl with eggplant
Turkey mince and eggplant absorb a homemade teriyaki sauce to create a quick, balanced rice bowl. Store-bought teriyaki sauce also works when speed matters more than making every component from scratch. The saucy mince mixture is well suited to healthy freezer meal prep because it stays moist and reheats evenly. Freeze it separately from the rice for the best texture.
33. Slow cooker Mexican chicken
This slow cooker Mexican chicken with salsa requires very little hands-on work and produces a generous amount of juicy, seasoned shredded chicken. Freeze portions with some cooking liquid so they do not dry out. Future-you can use them for tacos, burrito bowls, enchiladas, quesadillas or loaded potatoes rather than eating the same meal repeatedly.
34. Spaghetti bolognese with vegetables
This spaghetti bolognese includes plenty of vegetables, along with Dad's secret ingredient, while keeping the rich tomato and beef flavour you expect from spag bol. Freeze the sauce separately and cook fresh spaghetti when possible, or you can half cook the pasta and store it on top then flip it around when reheating.
35. Slow cooker pesto chicken pasta
Chicken cooks slowly in a basil and spinach pesto before being shredded and tossed through pasta. For freezing, store the pesto chicken separately from the pasta when possible. If freezing it fully assembled, keep the pasta very firm and reheat it gently.
36. Slow cooker satay chicken and rice
This slow cooker peanut satay chicken adapts my chicken satay rice bowl for a version which is minimally hands on. The satay sauce without coconut milk keeps the chicken moist in the freezer, making it a reliable meal prep. Freeze it separately from the rice and add fresh vegetables, herbs or crushed peanuts after reheating.
37. Sticky beef and rice bowls
These sticky honey soy beef bowls are a quick Asian-inspired meal prep with hidden veggies mixed straight into the beef and sauce (hello secret veggies!!!) The saucy beef mixture freezes well and can be portioned with rice for complete freezer lunches. Add a fresh egg or steamed greens when serving if you want to make the meal feel different.
38. Slow cooker teriyaki chicken
Chicken breast is cooked in an adjusted (because slow cookers act differently) homemade teriyaki sauce before being combined with broccoli and rice. Store the shredded chicken with plenty of sauce and separately to the rice and broccoli so you have flexibility to mix-and-match your meals later.
39. Sundried tomato chicken pasta
This one-pot sundried tomato chicken breast pasta is made with lots of extra veggies and a creamy pasta sauce without cream. Undercook the pasta if you intend to freeze the completed meal. You can also freeze the creamy chicken sauce and stir through freshly cooked pasta after reheating.
40. Sweet and sour chicken
A take on the OG pork version, this sweet and sour chicken with pineapple is an easy stir fry recipe. Because I don't deep fry the chicken, the recipe is both meal prep and freezer-friendly. Take 30 minutes out of your day to cook it, and then store for an easy Plan B recipe
Other freezer-friendly recipes you'll like
Or, you can have a browse through my freezer meal prep ideas for more delicious eats.
You do not need to make all 42 recipes at once to benefit from freezer meal prep. Start by freezing one or two portions from your regular dinners each week, label them clearly and gradually build a freezer filled with meals you actually enjoy.
Save this list for the next time you need meal prep ideas for the freezer, or choose one recipe to cook this week and place the extra serves aside for future-you.
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