Meal prepping is the best way to stay on track and eat healthy. But after a few days, the flavors start to get a little wonky. That’s why I love make ahead freezer meals. They’re great for super busy days, and they don’t compromise on quality or nutrition. I’m going to share 25+ of my favorite meals that are freezer-friendly and high in protein.
25+ Best Make Ahead Freezer Meals That Are High in Protein
1. Chicken and Black Bean Burritos
These burritos are super simple yet satisfying and full of flavor. You’ll need just a few ingredients, including shredded chicken, taco seasoning, black beans, cream cheese, pepper jack cheese and tortillas. Each burrito has 22g of protein and is just 130 calories.
2. Creamy Buffalo Chicken Casserole
Casseroles are some of the best options for make ahead freezer meals. They’re easy to make in big batches, and the flavor almost always tastes just as good as the day you made it.
I’m a huge fan of buffalo chicken, so this recipe is perfect, and the addition of mayo is what makes this dish extra creamy. Fresh veggies, eggs and chicken help provide the protein and nutrients your body craves. Each serving has 21g of protein.
3. Freezer Chicken Fajitas
Here’s the perfect recipe for a busy weeknight dinner: chicken fajitas. Just grab the chicken filling from the freezer, cook it up and serve with tortillas. Simple yet so delicious and satisfying. Each serving has 35g of protein, too.
4. Freezer Taco Casserole
I love this taco casserole because it’s so versatile. It calls for ground beef, but you can easily make it vegetarian by adding more beans. The bell peppers, corn, tortillas and taco seasoning add so much flavor and nutrients. Each serving has 21g of protein (when made with ground beef).
5. Freezer-Friendly Chicken Enchiladas
Chicken enchiladas are the ultimate comfort food, but this recipe makes them a little healthier. I love that it’s loaded with veggies and that the enchilada sauce is homemade. It’s worth the effort to make it yourself. You’ll need some spices, chipotle peppers in adobo sauce, tomato sauce and a few other pantry staples. The best part? Each serving has 18 grams of protein and is more than satisfying.
6. Breakfast Burritos
It’s important to start your day with a healthy meal, and these freezer breakfast burritos will help you stay on track. The recipe calls for both egg whites and regular eggs, so they’re high in protein. It also calls for bacon, but you can use turkey or chicken instead if you want a low-fat option. Each burrito (with bacon) has 18 grams of protein.
Related: 25+ Easy High Protein Meal Prep Ideas For Muscle Building And Fat Loss
7. Teriyaki Chicken Casserole
This teriyaki chicken casserole is delicious and freezer-friendly, making it perfect for meal prepping. It has a ton of veggies along with brown rice and chicken breast for added protein. The teriyaki sauce adds an umami flavor that everyone will love.
8. Spicy Curried Chicken Meal Prep
A simple meal prep option that’s freezer-friendly and loaded with protein. The curried chicken is so flavorful that you don’t need anything more than the spices (curry powder, paprika, oregano, garlic, salt and pepper). While you can use any veggies you like, the recipe calls for Brussels sprouts, broccoli and cauliflower. Each serving has 26g of protein.
9. Chicken Tortilla Soup
Soups are always great for freezing, and you can even save on space by storing them in freezer bags. This recipe is for a classic chicken tortilla soup with low-sodium chicken broth, tons of veggies, fire roasted tomatoes, and delicious tortilla strip toppings.
10. Italian Quinoa Bake
Make ahead freezer meals don’t have to be bland. This recipe is so easy and full of flavor. Lean ground beef and quinoa add protein, while fresh veggies add essential vitamins and minerals. The marinara sauce, mozzarella cheese and Parm cheese make this dish extra delicious. Even the kids will devour it.
11. Teriyaki Beef and Broccoli
A freezer-friendly dish that’s super flavorful and rich in protein (19g per serving). For this dish, you’ll need thinly sliced steak, cornstarch, tamari sauce, brown sugar, ginger, sesame seeds, broccoli and a few other basic ingredients. Serve with brown rice for a balanced, healthy meal.
12. Thai Chicken Coconut Curry Freezer Meal
An easy and delicious freezer meal that’s high in protein and healthy fats. You’ll need chicken thighs for this recipe, along with coconut milk, red curry paste, spices, spinach, carrots, mushrooms, peppers and onions.
13. Freezer Breakfast Sandwiches
Breakfast doesn’t get much simpler than these sandwiches. You can fill them with whatever you want – sausage, eggs, bacon, or even all of the above. Use English muffins for a lower-calorie option. Just pop a sandwich out of the freezer every morning, heat it up, and you’re ready to face the day.
14. Tuscan White Bean Soup
Here’s a high-protein vegetarian meal that’s freezer-friendly. The best part? You only need one pot to cook it.
This recipe is super simple. You’ll need cannellini beans, onion, garlic, carrots, celery, white wine, kale, broth, tomato paste and some spices.
15. Chicken, Broccoli, Bacon and Potato Bake
Make ahead freezer meals like this one are still high in protein while being a serious comfort food. It’s not the healthiest option, but it’s satisfying, and the kids will love it, too. The best part? Everything roasts in one pan and takes just one hour to cook.
16. Salsa Verde Chicken
Each serving of this recipe gives you 33g of protein! But don’t let the long ingredient list intimidate you. It’s super easy to prepare and delicious. Tomatillo salsa is what gives dish so much flavor. Rice and black beans add carbs and healthy fiber to the dish.
17. Chicken and Spinach Stuffed Manicotti
The addition of chicken to this manicotti recipe adds extra protein. You can use freshly cooked shredded chicken or even a rotisserie chicken. And if you want to really keep it high in protein, swap the ricotta cheese out and use cottage cheese instead.
Related: 25 Delicious Dinner Meal Prep Ideas That Make It Easy to Prepare Ahead of Time
18. Chicken Burrito Bowls
Seasoned chicken, Spanish rice, cheese, salsa, beans and other toppings make for an incredible burrito bowl that’s easy to freeze and is high in protein. You’ll need to store in airtight containers – like these – and the total time with prep is just 45 minutes.
19. Jalapeno Buffalo Chicken Casserole
Jalapeno, buffalo chicken and cauliflower rice create a strong, delightful dish that has flavors from buffalo sauce, ranch, diced carrots, coconut cream, red peppers and other ingredients.
This casserole has 48 grams of protein in each 354-calorie serving.
20. Turkey Black Bean Quinoa Bake
Make ahead freezer meals rarely have this much protein. You’ll want to use ground turkey to limit the fat in the bake and will add even more protein with the help of black beans and quinoa.
Top with cheddar cheese and add some corn and garlic into the ground turkey and you have a flavor-filled bake to enjoy.
21. Blue Cheese Spinach Burgers
If you love burgers, you can make these blue cheese spinach burgers and they freeze so well. You’ll want to select lean ground beef, and add baby spinach, garlic, pepper, salt and blue cheese to make up these spinach burger patties.
22. Broccoli Chicken and Rice
Simple and easy to freeze. You’ll only need chicken breasts, broccoli, cheddar cheese and white rice to make this make-ahead meal. In just an hour, you’ll have a meal that’s easily frozen and reheated.
Cream of chicken or mushroom will add an abundance of flavor to this make ahead.
23. Pineapple Teriyaki Chicken
I love the flavors of this freezer meal because the pineapple flavor has a chance to soak into the other ingredients and provides a wonderful flavor. You’ll bake the chicken breasts and add bell peppers, carrots, garlic cloves, brown sugar, teriyaki sauce and pineapple chunks into this easy-to-freeze meal.
P.S. This tastes fantastic over rice.
24. Vegetarian Burrito
Sometimes, a burrito hits the spot for breakfast, lunch or dinner. Vegetarians will love this recipe because it’s filled with black and pinto beans, fresh corn kernels, salsa, spices, yellow onions, shredded cheddar cheese and a few spices.
Add into a flour tortilla, and you have everything you need for this burrito!
Related: 25+ Best High Protein Dinner Ideas to Meal Prep For Your Whole Family
25. Freezer Meal Chicken Balls
You can make these chicken balls in just forty minutes. Then, you can freeze them and have them ready for those days when you don’t have time to cook. You’ll have the option of using ground chicken or turkey and will need:
- Eggs
- Panko breadcrumbs
- Parmesan
- Olive oil
- Onion powder
- Garlic powder
- Salt and pepper
Bake time is 15 – 30 minutes, depending on if the meat is frozen or not.
26. Spinach Lasagna Rolls
Cheese, marinara, spinach and fresh herbs in a delicious roll-up? Kids and adults will love this freezer meal and it’s vegetarian yet very filling. You’ll need lasagna, ricotta cheese, parsley, frozen spinach, eggs, mozzarella cheese, basil and parmesan cheese.
When frozen, you will need to wait until thawed before heating up or risk the rolls being soggy and watery.
