I am so excited about these vegetarian freezer meals! This list is perfect for every new mother and family out there who may not want to focus on cooking after the new baby’s arrival. Keep this list of easy recipes around to meal prep and freeze!
Why Freezer Meal Prep?
One of the things I heard over and over again before having my own kids was to prep our freezer with as much food as possible to make for easy meals throughout the week. That seemed like a no-brainer to me, especially with as much as I love to cook.
Since our tiny kitchen refrigerator can barely hold more than a handful of things at a time, we ended up buying another fridge and freezer combo to put downstairs in the basem*nt. It’s the perfect new mom & dad combo: the freezer is loaded with granola bars and vegetarian freezer meals, while the fridge is stockpiled with craft beer for my husband.
Food is my favorite love language and one I turn to often. Whether it’s a new mom, a friend in need, or a neighbor that I want to reconnect with, food is usually the answer.
In my years of cooking and gifting, I’ve yet to find someone who turns down a yummy, home-cooked meal. Below, you’ll find easy, ‘healthy’ meals that work as both freezer options and hot meals.
Make, give, connect. Sometimes, it’s really that easy.
How to Store These Freezer Meals
Below every photo and link to the full recipe, I share tips for bulk prep and for freezing. In general, I like to stock up on freezer-safe containers like gallon zip-lock bags, glass casserole dishes with covers, or large mason jars for soups and sauces.
The key to freezer success is to wrap and prepare your items for the freezer so they don’t become freezer-burned in a few month’s time. Labeling them is also key so you know exactly what delicious meal you are grabbing and what date it was prepared.
The Best Vegetarian Freezer Meals for New Moms and Families
this Recipe
1.Vegetable Enchilada Fajitas | Vegan
These enchilada fajitas are one of my favorite recipes on this site. If you’re bringing these as a vegetarian freezer meal, leave off the sour cream and avocado topping.
For Bulk Prep
If you are making these fajitas for a new mom or your family, you can easily bulk-prep them for the freezer. Just double all the ingredients and grab some extra baking dishes!
How to Freeze and Reheat
If you want to make a huge batch of these enchilada fajitas for the freezer for later–it’s incredibly simple! After preparing the enchilada fajitas, allow them to cool. Once the fajitas have cooled, place them in a casserole dish with plastic wrap and aluminum foil over them or in an airtight freezer-safe container for up to three months.
When you’re ready to reheat this vegan fajita recipe, preheat the oven to 425 degrees Fahrenheit and bake the enchilada fajitas for 30 to 35 minutes or until warmed through.
2. Italian Farro Bean Soup | Vegan
As a dietitian, I know that many new moms struggle with GI issues post-birth. To help with constipation and to get things moving, I love to bring over a pot of bean soup like this Italian Farro Bean Soup. Fiber-rich and packed with iron and protein, it’s a healthy, healing meal to enjoy after a baby.
For Bulk Prep
You can double and triple this recipe. When I’m bringing this one to a new mom, I like to make a batch for my family and a batch for them.
Freeze and Reheat
If you would like to freeze this soup, make as directed, then freeze in freezer-safe bags or containers. Warm from frozen, stirring often, or thaw in the fridge overnight and warm on the stove or in microwave-safe bowls.
3. Vegetarian Sausage Pasta Bake | Vegetarian
What could be easier than this creamy baked pasta? I’ll take a triple serving of this one–it’s so unbelievably good. I don’t know any new mom who wouldn’t love this casserole. Bonus points are that you don’t have to cook the pasta before you assemble the casserole!
Bulk Prep
If you’re wanting to make a larger serving of this vegetarian sausage pasta bake, then all you need to do is just double the ingredients.
Tips for Freezing and Reheating
If freezing for later, then cover the vegetarian pasta bake with plastic wrap and aluminum foil and freeze for up to three months. When ready to reheat, place in the oven for 30 minutes at 400°F. Finally, stir in the spinach and top with cheese. Transfer to the oven and bake for three to five more minutes.
4. Easy Tikka Masala | Vegan & Gluten-Free
Make this one in the slow cooker or on the stove; either way, you’ll enjoy a delicious, perfectly spiced vegan, and gluten-free tikka masala! Loaded with garlic, ginger and cumin this one is a crowd-pleaser for the entire family.
Bulk Prep
If you are preparing more of this vegan tikka masala, then double the ingredients. You can easily make a larger batch of this recipe and keep it in the refrigerator for up to five days.
Freeze and Reheat
To freeze, transfer the mixture to a freezer-safe storage container or bag. Label the bag and place it in the freezer for up to three months. Allow the ingredients to defrost in the refrigerator when ready to eat.
5. Vegan Lasagna | Vegan
This is one of the best vegetarian freezer meals! My favorite vegan lasagna is made extra creamy with homemade cashew ricotta and dairy-free cheese. Who doesn’t like savory lasagna?
Bulk Prep
Double the recipe and make two lasagnas if you’re wanting to have dinner covered for a while. Lasagna leftovers are even better.
Freezing and Reheating
To freeze, bake as directed but undercook by 10 minutes. Let cool completely, then freeze. To reheat, bake with foil at 350 until heated through, then remove the foil the last 5-10 minutes of baking. Paired with a side salad, it’s the perfect new-mom meal.
6. Gumbo | Vegan
I love this vegan gumbo with sausage because it’s unique and perfect for Fall weather. Not only is it great during the cooler months, but it is perfect for making ahead and freezing for a later day.
Bulk Prep
For a larger batch, double the recipe and store the leftovers in the refrigerator or freezer. Store separately from the brown rice.
Freezing and Reheating
To freeze this vegan gumbo, transfer it to a freezer-safe storage container. Place in the freezer for up to three months. When ready to heat, allow the gumbo to defrost overnight in the refrigerator.
7. Vegetarian Bean Chili | Gluten-Free
A 3-bean chili recipe for new moms! Although, I find that dads love this one too. This is always a favorite as you can send along favorite toppings for the whole family– tortilla chips, shredded cheese, sliced scallions. If I have the time, I like bringing this alongside my dairy-free queso to drizzle on top or for a great snack any time of day.
Bulk Prep
All chili recipes can be made in bulk ahead of time. Double or triple– it freezes great!
Freezing and Reheating
To freeze this chili, place it in a freezer-safe storage container or freezer bag and place it in the freezer for up to three months. Allow the chili to defrost overnight in the refrigerator. Reheat in the microwave or on the stovetop.
8. Taco Soup | Vegan and Gluten-Free
Light yet hearty, this is a nice taco soup recipe that’s great to freeze and give to new moms. As with chili, I like to bring alongside my pumpkin cornbread muffins, tortilla chips, avocado, and sliced cheese for topping options.
Bulk Prep
For a larger batch of this taco soup, double the recipe and store the leftovers in the refrigerator or freezer. In the taco soup post, I have instructions for making this in both the slow cooker and Instant Pot.
Freezing and Reheating
To freeze this taco soup, place it in a freezer-safe storage container or freezer bag and place it in the freezer for up to three months. Cook from frozen, stirring often, or allow to defrost overnight in the refrigerator. Reheat in the microwave or on the stovetop.
9. Easy Vegan Korma | Gluten-Free
If you like Indian-inspired curries, then you’ll love this healthy dinner. Fiber and protein-rich, this vegan korma is great for new parents as well.
Bulk Prep
Prep all the ingredients ahead of time, then assemble right before serving. You can also make this vegan korma as a “dump recipe” by placing all of the ingredients together in a freezer-safe bag, then freezing or gifting. When ready to cook, dump into the base of a slow cooker and cook as directed.
Freezing and Reheating
To freeze this korma recipe, transfer it to a freezer-safe storage container. Place in the freezer for up to three months. When ready to heat, allow the gumbo to defrost overnight in the refrigerator.
10. Freezer Vegetable Soup | Vegan and Gluten-Free
A very vegan vegetable soup! A comforting, cozy vegetable soup recipe that’s perfect for fall or winter. This one is a must gifted with a loaf of purchased or homemade rosemary bread. Packed with beans, veggies, and tomatoes.
Bulk Prep
Double the ingredients of this recipe to make a larger batch to share with your loved ones or new mom friends. The leftovers are way better the next day.
Freezing and Reheating
Freeze the leftovers in an airtight storage container. Place in the freezer for three to four months until ready to eat. When ready to reheat, allow the soup to defrost overnight in the refrigerator or run some cool water over the container to thaw, then reheat until hot.
11. Vegan Shepherd’s Pie
Cozy and comforting, this lentil shepherd’s pie is a nice casserole that’s great for gifting. A base of lentil stew topped with mashed potatoes. Freeze and then bake from frozen, or bake and freeze!
Bulk Prep
I don’t recommend doubling this recipe unless you are going to make it in two separate casserole dishes. Or, you can prep all the ingredients ahead of time and make the mashed potatoes ahead of time before cooking.
Freezing and Reheating
Mashed potatoes will release liquid when they are frozen and then thawed. Nothing wrong, just something to consider for appearance! I like this one prepped and then frozen, and then baked from frozen. Add in 15-20 minutes if you cook the vegan shepherd’s pie this way.
Or, you can bake it as directed and freeze.
12. Creamy Vegan Gnocchi Soup
Creamy gnocchi soup with vegan sausage and kale. This simple and healthy vegan gnocchi soup is delicious and perfect for chilly evenings. If you don’t want the sausage you can omit it, or sub in beans instead.
Bulk Prep
You can easily double or triple this gnocchi soup recipe.
Freezing and Reheating
To freeze this recipe, place it in a freezer-safe storage container and place it in the freezer. Allow the chili to defrost overnight in the refrigerator. Reheat in the microwave or on the stovetop.
13. Instant Pot Lentil Soup | Vegan & Gluten-Free
I love lentils, especially in a spicy soup form. I tend to gravitate towards gifting new moms soups since they freeze so well and are always a crowd-pleaser. You’ve gotta try this lentil soup! If you aren’t making this in an Instant Pot, I include stove top directions in the link above.
You can also make this in a slow cooker, but I recommend sautéing the onion and other aromatics in olive oil first over medium heat before transferring to a slow cooker for extra flavor.
Bulk Prep
Double the ingredients of this recipe to make a larger batch to share with your loved ones or new mom friends. The leftovers are way better the next day.
Freeze and Reheat
Freeze this Instant Pot lentil soup with spinach by placing it in a freezer-safe storage container. Label the container with the date and freeze for up to three months. Allow the soup to defrost in the refrigerator overnight.
14. Vegetable Lasagna | Vegetarian
I actually just made this lasagna for my sweet friend Anna, who welcomed her baby girl earlier this August. After I made a batch for her, I went back the next day and made a batch for myself to keep in the freezer to enjoy at some point this winter. If you love lasagna, try this.
Bulk Prep
To make a larger batch of this vegetarian freezer meal recipe, just double the ingredients and grab another baking dish.
Freeze and Reheat
Freeze the lasagna by covering the dish with plastic wrap and aluminum foil. Alternatively, you can store the lasagna in an airtight storage container. Freeze in the freezer for up to three months. When ready to reheat, preheat the oven to 375°F and bake for 30-40 minutes.
15. | Vegan
I love this recipe; it’s such a different meal than the typical casserole and soup options. Make it ahead of time for an easy meal prep option! Instructions are included for a stove-top version in a skillet as well. Bring it to a new mom cooked or frozen to save for later.
Bulk Prep
For these sweet and spicy meatballs, double the ingredients and divide the ingredients into two slow cookers if cooking that way.
Freezing and Reheating
Add all the ingredients to a freezer-safe bag for an easy freezer dump-meal. Just add directly to a slow cooker and let it do its thing.
16. Red Lentil Dal | Vegan & Gluten-Free
Whenever I gift food, new momma or not, I try and give something that’s fairly healthy for the whole family. Usually, that means some type of beans or lentils as they are so good for you and I’ve found that most people are still unsure on how to use them. These spicy red lentils are full of flavor, plant-based protein, and fiber.Give on their own cooked or frozen, or bring with rice.
Garnish with cilantro right before serving to make this freeze meal feel even more fresh.
Bulk Prep
Just make an extra batch and save for whenever dinner needs to be taken care of– super easy.
Freeze and Reheat
Freeze the slow cooker red lentil dal in a storage container in the freezer for up to three months.
17. | Vegan & Gluten-Free
This hearty chowder is so delicious and super thick thanks to partially blended potatoes and vegetables. No cream or butter is needed here- just good old-fashioned vegetables.
Double Batch
Just double the recipe, and you’ll have enough leftovers to last you for weeks!
To Freeze and Reheat
Simply freeze the leftovers in an airtight storage container or freezer-safe bag and freeze in the freezer for up to three months.
18. Italian Orzo Soup | Vegan
I loved this soup so much that I put a similar recipe in my cookbook. It’s packed with lots of vegetables, cute orzo pasta, and a flavorful tomato broth.
Bulk Prep
To make an extra batch of this recipe, then double the ingredients. Super easy, right?
Freeze and Reheat
Freeze the soup in a freezer-safe storage container or bag. Place the bag in the freezer and freeze for up to four months. When ready to enjoy again, allow the soup to thaw overnight in the refrigerator.
19. Slow Cooker Chana Masala | Vegan & Gluten-Free
Have you heard of dump meals before? It’s the idea that you basically put all of the ingredients for a slow-cooker meal in a freezer-safe plastic bag, then ‘dump’ the contents into the slow-cooker whenever you are ready. In my mind, I call that genius. While the slow-cooker makes dinner infinitely easier, I love this hack for adding in another layer of easy.
This chana masala recipe isn’t written this way, but could easily be done. Or, make a batch in the morning and walk it over to your new momma friend hot and ready to go for dinner. Either way, you are going to love this recipe.
Bulk Prep
For extra chana masala, just double the ingredients and cook to perfection.
Freezing and Reheating
Freeze the leftovers in an airtight storage container or bag for up to three months. Defrost the chana masala in the refrigerator and reheat on the stovetop or in the microwave.
20. Red Lentil Soup | Vegan & Gluten-Free
Are you sensing a theme here? Lentils make a great meal for just about anyone, new moms included. This version contains red lentils in a fragrant broth. Bring alongside naan, homemade bread, or cooked quinoa for extra protein.
Bulk Prep
To make more of this recipe, just double the ingredients. Your new mom friend will thank you for such a comforting dish.
Freezing and Reheating
Place the leftovers in an airtight storage container or freezer-safe bag. Label the container with the date and place it in the freezer for up to three months.
21. Slow Cooker Red Beans and Rice | Vegan & Gluten-Free
You all love this recipe! Another slow-cooker meal that could easily transform into a ‘dump’ version. Kidney beans and rice in a super yummy sauce.
Bulk Prep
This red beans and rice recipe is so easy to double. Just double the ingredients, and you will have extra red beans and rice to share.
Freezing and Reheating
Freeze the red beans and rice in an airtight storage container or bag. Place the food in the freezer and freeze for up to three months. When ready to enjoy, defrost in the refrigerator and reheat on the stovetop.
22. Pumpkin Chili | Vegan & Gluten-Free
Chili is amazing, so I’m not limiting how many I put on this list. This pumpkin chili version is perfect for Fall, made with black beans and pumpkin puree.
Bulk Prep
Double the ingredients to make extra servings of this pumpkin chili recipe.
To Freeze and Reheat
Freeze the pumpkin chili in an airtight storage container or bag for up to three months. Allow the chili to thaw in the refrigerator before reheating.
23.Cream of Broccoli Soup | Vegan
I happen to think that a vat of this vegan cream of broccoli soup and homemade no-knead bread would make the perfect meal for just about any occasion. Who doesn’t love creamy broccoli soup? I make this one at least every year, to be paired with a giant slab of bread and lots of butter.
Bulk Prep
This soup couldn’t be any easier to bulk prep. Just double the ingredients and enjoy!
Freezing and Reheating
To freeze this vegan broccoli soup, simply transfer it to an airtight storage container or bag. Place the soup in the freezer for up to three months. When ready to eat, allow the soup to defrost in the refrigerator and warm up however you prefer.
24. Vegetarian White Bean Chili | Gluten-Free
White beans are one of my favorite ingredients in a veggie chili; it makes the whole meal super hearty and packed with an extra boost of protein. I suggest making a double batch, one for you and one for your momma friend.
This vegetarian white bean chili recipe is also very customizable to whatever you have; you can load it up with extra bell peppers or add sweet potatoes if desired.
Make an Extra Batch
This white bean chili is so delicious and filled with fiber! Just double the recipe for a double batch to share with your family or friends.
Freezing and Reheating
Freeze the leftovers in an airtight storage container. Place in the freezer for three to four months until ready to eat. When ready to reheat, allow the chili to defrost overnight in the refrigerator or run some cool water over the container.
25. Quinoa Enchilada Casserole
Quinoa is one of my favorite ingredients to put in enchiladas; it makes the whole meal super hearty and packed with an extra boost of protein. I suggest making a double batch, one for you and one for your momma friend.
This recipe is also very customizable to whatever you have; you can load it up with extra bell peppers or beans if desired.
Make an Extra Batch
This quinoa enchilada casserole is so delicious and filled with fiber! Just double the recipe for a double batch to share with your family or friends.
Freezing and Reheating
Freeze the leftovers in an airtight storage container. Place in the freezer for three to four months until ready to eat. When ready to reheat, allow the chili to defrost overnight in the refrigerator or run some cool water over the container.
26. Butter Chickpeas | Vegan and Gluten-Free
This chickpea curry is packed with protein, vegan, and gluten-free. A healthier take on the favorite Indian dish Butter Chicken, but made with chickpeas. This is such a simple dish; the perfect make-ahead healthy weeknight dinner and great for new mom’s.
27. Tuscan White Bean Soup | Vegan & Gluten-Free
This no-fuss soup is a classic. Lentils and vegetables in a light broth. It’s somehow hearty and light all at the same time. For a creamier soup without the dairy, I like to blend a cup or two of this soup in a blender then add it back to the soup pot before serving. A generous squirt of lemon juice right before serving takes this one over the top.
Double the Batch
To double this recipe, just double the ingredients. This lentil soup is ultra comforting and perfect for freezing.
Freeze and Reheat
Freeze this recipe in an airtight storage container and place in the freezer for up to four months. Thaw in the refrigerator overnight and reheat on the stovetop or in the microwave.
28. Tempeh Chili | Vegan & Gluten-Free
I don’t know anyone who doesn’t love chili. Actually, scratch that- I don’t trust anyone who doesn’t love chili. I make a pot almost weekly from October to January, and it’s the perfect make-ahead vegetarian freezer meal. Like most soups, I encourage a double batch- one for enjoying and one for gifting.
Bulk Prep
For a larger batch, double the recipe and store the leftovers in the refrigerator or freezer.
Freezing and Reheating
To freeze this chili, place it in a freezer-safe storage container and place it in the freezer for up to three months. Allow the chili to defrost overnight in the refrigerator. Reheat the chili in the microwave or on the stovetop.
Want to Bring More Goods to the New Parents?
The new parents will love any type of food they receive. There are so many options such as no-knead bread, vegan and gluten-free chocolate chip cookies, triple chocolate brownies, yummy pizza crackers, or even a cinnamon apple spice cake.
More Vegetarian Freezer Meals
If you love this list of easy vegetarian freezer meals, then be sure to visit my other recipes, too!
- Easy Vegan Soup Recipes
- Chickpea Noodle Soup
- 50 Healthy Vegetarian Meals
- Vegetarian Meal Planning
- 35 Vegetarian Cookout Recipes
This post was first published in August, 2017 and updated in 2020, 2021 and 2023.
The Ultimate Plant-Based Protein Cookbook + Course
(Includes 40+ recipes!)
FREE 7-DAY COURSE + COOKBOOK
