In this post we’re sharing 30+ plant-based freezer meals for new moms, active families, college athletes, and anyone else who needs easy and nutrient-dense options on hand. These freezer-friendly pastas, soups, casseroles, breakfast items, and more will help you stay nourished on your busiest days!
Advantages of Freezer Meal Prep
Sunday meal prep is a great way to set yourself up for balanced, stress-free meals throughout the week, but let’s be real, it’s never going to happen every week. When you do have time for food prep, making a double batch of a freezer-friendly recipe can be a lifesaver for your future self. That way when busy weekends lead into busy weeks, you always have something quick and easy to fuel your active lifestyle. The key is to choose recipes with textures that hold up well in the freezer and with reheating, such as soups, pastas, and casseroles.
Read on for 30+ convenient and delicious plant-based freezer meals from Registered Dietitians. Note that this roundup includes both vegan and vegetarian options, though many of the vegetarian dishes can be made vegan with a couple of simple swaps such as soy milk or flax eggs.
Freezer Friendly Soups
Soups are a great option for freezer meal prep, especially in the fall and winter months. Keep in mind that plant-based soups that aren’t very bean heavy may be on the lower end protein-wise, but can always be paired with other protein foods. If you eat cheese, pairing soup with a grilled cheese sandwich on sprouted grain bread is an easy (and tasty!) way to increase the protein content of the meal, especially after a workout.
Dairy Free Potato Leek Soup with Kale
Lemon Chickpea Vegetable Orzo Soup
Slow Cooker Spicy Sweet Potato Bean Chili
Roasted Butternut Squash Carrot Ginger Soup
Plant-Based Freezer Casseroles
If you’re looking for plant-based freezer meals that feed a crowd (or last a long time), casseroles are a great way to meal prep in bulk. These can be particularly helpful to make in advance of particularly hectic periods of life, such as peak training periods for athletes or shortly before becoming a new mom. Just make sure you have enough freezer space available!
Vegan Tempeh Skillet Casserole
Vegan Potato Taco Casserole
Kale and Sweet Potato Mac and Cheese
Freezer Friendly Pasta Dishes
Pasta provides plenty of energizing carbs and can be paired with protein-rich add-ins like nuts, tofu ricotta, chickpeas, or cheese to support muscle recovery. Swapping in legume-based noodles is another way to increase the protein content. And luckily, pasta dishes do great in the freezer!
Vegetarian Pasta Bake
Vegetarian Ravioli with White Beans and Sun-dried Tomatoes
High-Protein Vegan Lasagna
Deconstructed Vegetarian Lasagna
Make-Ahead Fusili Pasta Bowl
Burrito Bowl Freezer Meal Prep
Burrito bowls are a freezer friendly option that are easy to package as individual meals and grab later as quick lunches or dinners.
Homemade Chipotle Sofritas Bowl
Vegan Meal Prep Burrito Bowls
Freezer Friendly Veggie Burgers & Fritters
While they’re not a complete meal, freezing veggie patties is another way to get a jump start on lunch or dinner, and you can also keep buns on hand in the freezer!
Chickpea Black Bean Burgers
Crispy Zucchini and Sweet Potato Fritters
Lentil Taco Burgers
Other Plant-Based Freezer Meals
The options for other plant-based freezer meals are endless. Get recipes for ratatouille and lentil pot pie below, and get even more ideas, many of which can be frozen, in our roundup of 50 High Protein Vegan Recipes.
Easy Veggie Italian Ratatouille
Lentil Pot Pie
Freezer Friendly Breakfast Items
Last but not least, breakfast! These items will come in handy on busy mornings when all you can manage is sticking something in the microwave.
Vegan Chocolate Protein Pancakes
Butternut Squash Challah French Toast Casserole
Freezer-Friendly Breakfast Burritos
Easy veggie Egg Muffins
Store Bought Plant-Based Freezer Meals
If it’s in your budget, stocking up on packaged freezer meals is also a great backup. There are plenty of store-bought plant-based meal options to choose from that are satisfying and provide adequate protein, carbs, and fat for athletes and active individuals. In some cases you may need to supplement with additional sides or add-ins depending on the item, but these quick and delicious options are still a great place to start! Here are a few of our team’s favorites:
- Trader Joe’s Japanese Style Fried Rice
- Trader Joe’s Hi-Protein Veggie Burgers
- Sweet Earth Veggie Lo Mein
- Tattooed Chef Enchilada Bowl
- Tattooed Chef Spicy Thai Bowl
- Tattooed Chef Huevos Ranchero Bowl
- Amy’s Vegan Supreme Pizza
- Amy’s Vegan Spinach Ravioli
- Amy’s Vegan Chili Mac & Cheese
- Amy’s Bean & Cheese Burrito