15 Freezer-Friendly Dishes for Busy Days

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15 Freezer-Friendly Dishes for Busy Days

Frozen entrees are convenient go-to choices, especially after a tough day at work. Sadly, many frozen meals are laden with “extra” ingredients like preservatives, coloring and artificial flavor. Worry not—plan ahead for days when you do have time to cook. Then, on those busy days, you’ll have delicious, homemade food to heat up quickly. These 15 freezer-friendly meals will save you from the frozen foods aisle.

1. Easy Baked Turkey Meatballs | Uproot Kitchen
Frozen meatballs are a great way to prep an easy dinner when you don’t have anything else planned. These easy baked turkey meatballs are healthier than the traditional version. Turkey is one of the most protein-rich meats, and it’s also low in saturated fat—a great combination if you ask us.

Nutrition (per serving): Calories: 142; Total Fat: 6g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 92mg; Sodium: 298mg; Total Carbohydrate: 4g; Dietary Fiber: 0g; Sugars: 1g; Protein: 16g

2. Butternut Squash, Caramelized Onion & Spinach Lasagna | Cooking Light
Looking for a vegetarian main to please meat-free palates? This recipe for butternut squash and spinach lasagna can be whipped up in two hours, and delivers plenty of fiber, protein and vitamins A and C. Recipe makes 8 servings. 

Nutrition (per serving): Calories: 351; Total Fat: 13g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 30mg; Sodium: 418mg; Carbohydrate: 46g; Dietary Fiber: 5g; Sugar: 13g; Protein: 19g

3. Mini Whole Wheat Egg Sandwiches | 24 Carrot Life
Try this mini whole wheat egg sandwich that you can make ahead of time and reheat for a quick breakfast. Cheesy egg and ham patties baked and sandwiched between a flaky whole-wheat, green onion biscuit will surely make you smile. You can also add tomato, spinach, avocado or any of your favorite veggies to the mix. Recipe makes 12 servings at 1 egg sandwich each.

Nutrition (per serving): Calories: 178; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 90mg; Sodium: 735mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 0g; Protein: 8g

4. Easy Turkey Chili | Kalyn’s Kitchen 
Combine lean ground turkey with extra cans of chicken stock, tomatoes and beans you have stocked in the pantry to make tasty turkey chili. Chili is always a crowd favorite, and it’s super-useful to make ahead and freeze for busy weeknights. Recipe makes 8 servings.

Nutrition (per serving): Calories: 309; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 28mg; Sodium: 566mg; Total Carbohydrate: 36g; Dietary Fiber: 10g; Sugars: 5g; Protein: 20g

5. Black Bean & Spinach Baked Taquitos | Uproot Kitchen
This dish features hearty black beans, cooked spinach, shredded cheese and tomatoes all rolled into a warm tortilla blanket. If you don’t like black bean and spinach, here are some good options: Switch up the filling with shredded rotisserie chicken, sautéed onions or other greens. Top with avocado, cilantro, plain greek yogurt and hot sauce, and eat while hot. These are great stored in the freezer and reheated in the oven for a crispy exterior. Recipe makes 12 servings at 1 taquito each.

Nutrition (per serving): Calories: 126; Total Fat: 3g; Saturated Fat: 0g; Monounsaturated Fat: 1g; Cholesterol: 6mg; Sodium: 233mg; Carbohydrate: 18g; Dietary Fiber: 5g; Sugar: 1g; Protein 7g

6. Creamy Coconut Cauliflower Soup | The Honour System 
Sip on this silky, smooth coconut cauliflower soup that’s made by blending potatoes, garlic, cauliflower and coconut milk. The flavorful blend of real ingredients beats canned soup every time. Recipe makes 4 servings at 1 1/2 cup each. 

Nutrition (per serving): Calories: 262; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 291mg; Carbohydrate: 46g; Dietary Fiber: 10g; Sugar: 13g; Protein: 8g

7. Chicken & Broccoli Rice Casserole | Cooking Light
This casserole combines simple ingredients like brown rice, broccoli, chicken and cheddar cheese into a winning family meal. Make this casserole, pre-portion it, and freeze for later enjoyment. Recipe makes 4 servings at 2 cups each.

Nutrition (per serving): Calories: 453; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 70mg; Sodium: 694mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 9g; Protein: 28g

8. Sweet Potato Breakfast Burritos | Clean Eating
If you’re in the habit of grabbing a hot egg sandwich on your way to work, this breakfast burrito is for you. Make these burritos in advance, then wrap them up and freeze. When you wake up in the morning, simply pop one in the toaster oven to heat while you’re getting ready, then take it with you on the go—it’s genius! Recipe makes 4 servings at 1 burrito each.

Nutrition (per serving): Calories: 226; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 113mg; Sodium: 500mg; Carbohydrate: 32g; Dietary Fiber: 10g; Sugar: 7g; Protein: 13g

9. Crockpot Bolognese | Skinnytaste
The crockpot is perfect for Bolognese sauce, which is made by slow cooking lean ground beef, pancetta, onions, tomatoes and wine. You can freeze the extra sauce and save it for a busy weeknight; just boil pasta and dinner is served! For a low-carb option, use cooked spaghetti squash instead of pasta. Recipe makes 20 servings at 1/2 cup each.

Nutrition (per serving):  Calories: 143; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 48mg; Sodium: 145mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 15g

10. Curried Cauliflower Chickpea Wrap | The Muffin Myth
Curried cauliflower chickpea wraps are a vegetarian-friendly freeze-able meal you can make and pack for lunch. Each high-fiber wrap brims with cauliflower and chickpeas stewed in a fragrant blend of spices. Recipe makes 6 servings at 1 wrap each.

Nutrition (per serving): Calories: 371; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 5mg; Sodium: 834mg; Total Carbohydrate: 59g; Dietary Fiber: 18g; Sugars: 13g; Protein: 17g

11. Freezer Chicken Tenders | The Lean Green Bean
If your family is a big fan of chicken tenders, make this homemade version, which skips all the preservatives and artificial coloring. All you need is lean chicken tenders, breadcrumbs, spices, egg and flour, and you’re on your way to baking up crunchy chicken. Serve with your favorite vegetable side or side salad. Recipe makes 2-3 servings.

Nutrition (per serving): Calories: 390; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 0g; Cholesterol: 223mg; Sodium: 209mg; Total Carbohydrate: 23g; Dietary Fiber: 3g; Sugars: 1g; Protein: 59g

12. Freezer Green Chile Black Bean Burgers | Uproot Kitchen
Tired of store-bought frozen veggie patties? Make your own flavorful patty with this recipe, which features chunks of peppers, carrots, corn, beans, oats, eggs and sunflower seeds. Recipe makes 10 servings of 2 burger patties each.

Nutrition (per serving): Calories: 251; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 3g; Cholesterol: 63mg; Sodium: 340mg; Total Carbohydrate: 32g; Dietary Fiber: 7g; Sugars: 3g; Protein: 11g

13. Baked Ziti with Spinach| Skinnytaste
Freezer-friendly baked ziti is a convenient way to prep a balanced meal for your entire family. It’s a great way for you to sneak in spinach and other veggies because they’ll be well flavored by cheesy-tomatoey goodness. Recipe makes 8 servings.

Nutrition (per serving): Calories: 296; Total Fat: 7g; Sodium: 524mg; Total Carbohydrate: 44g; Dietary Fiber: 6g; Sugars: 5g; Protein: 16g

14. Egg Muffins with Sausage, Spinach & Cheese | Two Peas & Their Pod
These delectable egg muffins prove that you don’t need flour to make a muffin. Each egg muffin features savory bites of sausage, spinach and cheese. Plus, you can freeze and reheat them for a quick low-carb breakfast. Because each muffin is less than 100 calories apiece, you can enjoy along with other breakfast favorites. Recipe makes 6 servings at 1 muffin each.

Nutrition (per serving): Calories: 86; Total Fat: 5g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 88mg; Sodium: 240mg; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 0g; Protein: 9g

15. Tomato & Lentil Soup| Love & Zest
Sip on this soulful tomato and lentil soup to warm you up on chilly days. Thickly pureed tomatoes and lentils lend a thicker body to the soup. This recipe also freezes well so make a batch to reheat on really busy days. Recipe makes 4 servings. 

Nutrition (per serving): Calories: 235; Total Fat: 4g; Saturated Fat: 0g; Monounsaturated Fat: 3g; Cholesterol: 0mg; Sodium: 256mg; Carbohydrate: 38g; Dietary Fiber: 14g; Sugar: 10g; Protein: 12g

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MyFitnessPal's Featured Recipes
MyFitnessPal's Featured Recipes

MyFitnessPal’s Featured Recipes are simple dishes that showcase just how delicious healthy foods can be. Look for the nutrition information at the bottom of the recipe or log it directly in MyFitnessPal by clicking on the “Log It” button. Scroll through our entire collection or explore: Low-Carb • High-protein • High-fiber • Gluten-free • Dairy-free • Vegetarian • Vegan



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