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
This flavorful dairy free potato leek soup gets color and texture from kale, while still offering a creamy texture and crave-able taste.
Get the recipe
Lemon Chickpea Vegetable Orzo Soup
With protein from chickpeas and tahini and fresh flavors from lemons and herbs, this satisfying soup from fellow RD Jackie at Accessible Wellness is perfect for freezer meal prep!
Slow Cooker Spicy Sweet Potato Bean Chili
This spicy sweet potato bean chili recipe is made entirely of plants, with three types of beans for hearty, satiating protein. With a slow cooker option, it will be a regular on your meal prep list.
Get the recipe
Roasted Butternut Squash Carrot Ginger Soup
Freeze this flavorful and antioxidant-rich veggie soup from fellow RD Jackie at Accessible Wellness and pair it with your favorite protein source for a quick & balanced weeknight meal.
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
With plant-based protein from tempeh and black beans, this casserole-style taco skillet from fellow RD Debbie pairs great with tortilla chips for a family-friendly meal.
Vegan Potato Taco Casserole
The vegan potato taco casserole is packed with nutrients to fuel athletes and active individuals - plus, it's great for meal prep!
Get the recipe
Kale and Sweet Potato Mac and Cheese
This creamy baked mac & cheese from fellow RD Sarah at Bucket List Tummy gets a boost of nutrients and fall flavors from kale, sweet potatoes, and fresh herbs.
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
This creamy baked pasta from Sarah at Bucket List Tummy is a high-protein vegetarian meal that’s great for new moms and busy families.
Vegetarian Ravioli with White Beans and Sun-dried Tomatoes
With creamy white beans and flavorful sundried tomatoes, you can’t go wrong freezing a batch of these homemade raviolis from fellow RD Melissa at Grateful Meal. Pair with additional protein if you’re enjoying them post-workout!
High-Protein Vegan Lasagna
This lasagna will fool dairy lovers with its rich tofu ricotta and bold flavors. With high protein ingredients it'll satisfy active individuals while repairing muscle, too!
Get the recipe
Deconstructed Vegetarian Lasagna
This deconstructed lasagna from fellow RD Jackie at Accessible Wellness is made with canned lentils and cottage cheese for a convenient and high-protein vegetarian option.
Make-Ahead Fusili Pasta Bowl
This easy 6-ingredient pasta bowl from plant-forward culinary nutritionist Jackie Newgent is a delicious and nutrient-dense make-ahead option. Try it with a legume-based noodle for an extra protein boost!
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
Made with shelf stable and freezer ingredients, this homemade Chipotle sofritas bowl recipe satisfies your craving when you haven't shopped in awhile!
Get the recipe
Vegan Meal Prep Burrito Bowls
These 6-ingredient freezer burrito bowls from fellow RD Jess are another easy and balanced option that’s perfect for freezer meal prep.
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
These Chickpea Black Bean Burgers are an easy, high-protein alternative to beef burgers to throw on the grill. Vegans and omnivores alike will love these!
Get the recipe
Crispy Zucchini and Sweet Potato Fritters
Made with shredded zucchini, sweet potato, chickpea flour, eggs, and cheese, this fritter recipe from fellow RD Sarah at Bucket List Tummy is a veggie-forward meal or snack that kids and adults alike will love.
Lentil Taco Burgers
This recipe has come along to simplify tacos for everyone. They're healthy, easy to make, versatile, and portable. What more could you ask for?
Get the recipe
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
This ratatouille-inspired dish from fellow RD Nicole at Nourished by Nic is a great way to use up extra veggies and comes together in just 30 minutes. Pair with additional protein if you’re enjoying it post-workout!
Lentil Pot Pie
This vegetarian lentil pot pie with flaky sweet potato crust is the perfect comfort food for a cold winter night!
Get the recipe
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
These chocolatey protein pancakes freeze well and offer everything you need for post-workout recovery, plus the fluffy pancake texture you crave.
Get the recipe
Butternut Squash Challah French Toast Casserole
Enjoy this moist & chewy french toast casserole recipe from fellow RD Amy at Plant Based with Amy pre-workout, or pair it with nut butter and a glass of soy milk for a balanced post-workout breakfast!
Freezer-Friendly Breakfast Burritos
These balanced freezer meal prep breakfast burritos are a great on the go option for busy parents, athletes, or anyone who likes to hit snooze again!
Get the recipe
Easy veggie Egg Muffins
These protein rich, easy veggie egg muffins are the perfect grab and go breakfast or snack to fuel your busy lifestyle.
Get the recipe
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
