3 Healthy Freezer Meals with 7 Ingredients or Less
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Save time with these healthy and seriously easy freezer meal recipes in a pinch!

Healthy Freezer Meals and Recipes

Calling all busy hungry people! These freezer meal ideas are for you. One of the best time savers for hectic weeks is to assemble make-ahead freezer meals when you don’t have time to prep dinner. They’re packed with healthy ingredients and flavour you and your family will love. 

In the spirit of keeping things simple, here are 3 healthy freezer meals to try that only use 7 ingredients or less:

1.Tortilla Soup  

Tortilla Soup Freezer Meals

What you need for the freezer meal recipe:

1 onion, thinly sliced

2 garlic cloves, minced

2 chicken breasts, diced (or a 19 oz or 540 ml can of black beans drained and rinsed)

1 can (28 oz or 796 ml) canned, diced stewed tomatoes

1 tsp cumin

1/2 lime, juiced

4 cups chicken (or vegetable broth)

Directions: In a pot, sauté the onion until translucent, then add the garlic for about 30 seconds. Add the cumin and chicken breasts and sauté until browned, but not cooked through (alternatively add the black beans). Add the canned tomatoes and vegetable broth. Bring to a simmer for 20 minutes. Add lime juice at the end. Freeze in containers, glass jars or Ziplock bags in single servings or larger family-sized servings.

Variations: You can also add in sliced red/yellow/orange peppers, canned green chilies, fresh sliced jalapeno peppers and fresh/frozen kernel corn.

What you need for serving the meal fresh:

Fresh cilantro, avocado and tortilla chips for garnish (optional)

Directions: When you are ready to enjoy, heat the soup and serve topped with diced avocado, sour cream, cilantro, and tortilla chips.

2. Lentil Marinara Sauce  

What you need for the freezer meal recipe:

2 cups (500ml) vegetable or chicken broth

1/4 tsp salt

1 bay leaf

1/2 cup dried lentils (French green lentils are ideal as they hold their shape or alternatively you can use brown lentils as these will be softer and mash in texture)

2 cups (500ml) bottled tomato marinara sauce

Italian seasoning to taste

Make ahead freezer meals - Lentil marinara sauce recipe

Directions: Rinse the dried lentils in a fine mesh strainer and place in a pot with the broth, salt and bay leaf. Bring to a boil and then reduce heat to simmer for 20-30 minutes until the lentils are soft. Drain the lentils and discard the bay leaf. Toss lentils with the tomato marinara sauce and freeze in containers, glass jars or Ziplock bags in single servings or larger family-sized servings.

Variations: Instead of cooking the lentils you can instead use 1.5 cups of canned and rinsed lentils. Of course, you can make your own homemade marinara sauce from scratch if you have the time and you can add in chopped sautéed spinach, kale, red peppers and mushrooms. You can also freeze individual servings of pre-cooked pasta topped with marinara sauce for a fully prepared lunch or supper meal.

What you need for serving the meal fresh:

Pasta and fresh grated parmesan cheese and/or fresh chopped basil (optional)

Directions: Serve heated lentil marinara sauce over cooked hot pasta. Top with fresh grated parmesan cheese and/or fresh chopped basil.

Variations: Serve the lentil marinara sauce in your favorite lasagne recipe, use as a pizza sauce or add on top of a baked potato with grated cheddar or parmesan cheese.

3. Hawaiian Chicken or Meatballs  

Hawaiian Meatballs - Easy Freezer Meal Recipes

What you need for the freezer meal recipe:

4-6 cubed chicken breasts (about 2 pounds) or pre-made and pre-cooked meatballs

Two cans of pineapple chunks in juice (398 ml or 14 oz for each can) or 2 cups fresh or frozen diced pineapple with a splash of pineapple/apple juice)

2 tbsp cornstarch

1/4 cup brown sugar

2 tbsp soy sauce

2/3 cup vinegar

Directions: To make pineapple sauce: Combine the cornstarch, brown sugar, soy sauce and vinegar in a pot and stir well. Cook over low heat stirring constantly until smooth and thick. Cool and place sauce in a small Ziplock bag, container or jar. In a separate large Ziplock bag or container place the chicken or meatballs, pineapple and bag/container/jar of sauce. Freeze.

Variations: Add in diced green or red pepper, sauteed onions. You can use ground turkey or ground beef for the meatballs or instead use chicken thighs instead of chicken breasts. Some people like this recipe a bit sweeter so you can add a little extra brown sugar to taste. If you are really short on time and don’t want to make a sauce simply add 1/2 cup BBQ sauce to the juice from the can of pineapple and voila your sauce is made.

What you need for serving the meal fresh:

Cooked rice and steamed or stir-fried veggies.

Directions: Serve heated Hawaiian chicken or meatballs over cooked rice alongside steamed or stir-fried veggies.

Variations: Alternatively place the Hawaiian chicken in a slow cooker or pressure cooker with sliced onions and once cooked shred the chicken with 2 forks and serve in soft- or hard-shell tacos with coleslaw (or on soft buns as a sandwich).

There you have it! I hope you and your family love these easy freezer meals that helps to save you time on busy weekdays or those lazy weekends. If you have any questions, leave a comment below! Which freezer meal recipes did you try?

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Check out these other meals you can freeze on the blog here:


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