25 AMAZING PREGNANCY FREEZER MEALS TO PREP BEFORE BABY ARRIVES

The last few weeks before baby arrives can get busy fast, and having dinner already tucked away in the freezer can make those early days feel a little easier.

These pregnancy freezer meals are simple, comforting, and made to prep ahead so you have one less thing to think about after bringing your baby home.

This list of freezer meals to make before baby includes easy casseroles, soups, slow cooker meals, pasta dishes, and family dinners that reheat well.

They’re great for third-trimester meal prep, stocking the freezer before delivery, or getting ready for those first few weeks postpartum.

Make a few at a time or spend one afternoon building your freezer stash.

These make-ahead postpartum freezer meals can help keep lunch and dinner simple when your days are full and cooking from scratch is the last thing on your mind.

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EASY PREGNANCY FREEZER MEALS

1. Freezer Breakfast Burritos

These burritos have scrambled eggs, potatoes, black beans and cheddar in a flour tortilla.

You can heat one in the microwave in about two minutes.

Add turkey breakfast sausage if you want more protein.

Ingredients

• 10 large eggs
• 2 cups frozen diced potatoes
• 1 can black beans, drained
• 1.5 cups shredded cheddar
• 1/2 cup salsa
• 10 large flour tortillas
• Salt and pepper

Instructions

1. Cook the potatoes in a skillet until golden. Scramble the eggs until fully set and season with salt and pepper.
2. Divide the eggs, potatoes, beans, cheese and a spoonful of salsa between the tortillas and roll them up tightly.
3. Let them cool completely, then wrap each one in foil, place in a freezer bag and freeze for up to 3 months.
4. To reheat, remove the foil, wrap in a damp paper towel and microwave 2 to 3 minutes, flipping halfway.

2. Spinach Egg Muffins

These egg muffins are made with eggs, spinach, red bell pepper and feta.

Bake them until the centers are fully set, and use pasteurized feta.

Two or three with toast is a quick breakfast.

Ingredients

• 10 large eggs
• 1/4 cup milk
• 2 cups baby spinach, chopped
• 1 red bell pepper, diced
• 1/2 cup crumbled pasteurized feta
• Salt and pepper

Instructions

1. Heat the oven to 350°F and grease a 12-cup muffin tin.
2. Whisk the eggs and milk with salt and pepper. Divide the spinach, pepper and feta between the cups, then pour the egg over the top.
3. Bake 20 to 22 minutes until fully set in the center. Cool completely.
4. Freeze on a tray, then move to a freezer bag for up to 3 months. Microwave 45 to 60 seconds to reheat.

💡 Tip: Line the tin with silicone liners and the muffins pop right out without sticking.

3. Baked Oatmeal Cups

These oatmeal cups are made with oats, banana, eggs, milk and blueberries.

They’re soft like a muffin but more filling.

Kids like them too, so they work well if you have older children at home.

Ingredients

• 3 cups old-fashioned oats
• 2 ripe bananas, mashed
• 2 eggs
• 1.5 cups milk
• 1/3 cup maple syrup
• 1 tsp cinnamon
• 1 tsp baking powder
• 1 cup blueberries

Instructions

1. Heat the oven to 350°F and grease a 12-cup muffin tin.
2. Mix the bananas, eggs, milk and maple syrup, then stir in the oats, cinnamon and baking powder. Fold in the blueberries.
3. Divide between the cups and bake 25 minutes until set and lightly golden.
4. Cool, then freeze in a bag for up to 3 months. Microwave 30 to 45 seconds.

4. Healthy Banana Oat Muffins

These muffins use ripe bananas, oats and whole wheat flour.

They’re a good way to use up brown bananas before the baby comes.

Take one out the night before and it will be thawed by morning.

Ingredients

• 3 ripe bananas, mashed
• 2 eggs
• 1/3 cup honey
• 1/4 cup melted butter
• 1 cup whole wheat flour
• 1 cup quick oats
• 1 tsp baking soda
• 1/2 tsp cinnamon

Instructions

1. Heat the oven to 350°F and line a muffin tin.
2. Whisk the bananas, eggs, honey and butter. Stir in the flour, oats, baking soda and cinnamon just until combined.
3. Fill the cups and bake 18 to 20 minutes until a toothpick comes out clean.
4. Cool completely and freeze in a bag for up to 3 months.

5. Whole Wheat Banana Pancakes

These pancakes are made with whole wheat flour and mashed banana.

Freeze them flat and heat them in the toaster straight from the freezer.

They’re handy on mornings after very little sleep.

Ingredients

• 2 cups whole wheat flour
• 2 tsp baking powder
• 1/2 tsp salt
• 2 ripe bananas, mashed
• 2 eggs
• 1.5 cups milk
• 2 tbsp melted butter

Instructions

1. Mix the flour, baking powder and salt. In another bowl whisk the bananas, eggs, milk and butter, then combine.
2. Cook 1/4 cup scoops on a greased skillet over medium heat until bubbles form, then flip and cook until golden.
3. Cool on a rack, freeze in a single layer, then transfer to a freezer bag for up to 3 months.
4. Reheat in the toaster or microwave for 30 to 60 seconds.

💡 Tip: Freeze them on a baking sheet first so they don’t stick together in one giant pancake brick.

6. Smoothie Freezer Packs

Each bag holds strawberries, mango, banana, spinach and chia seeds.

Dump one into the blender, add milk or yogurt and blend.

They help on mornings when you don’t feel like eating much.

Ingredients

• 1 cup frozen strawberries
• 1/2 cup frozen mango
• 1 banana, sliced
• 1 handful baby spinach
• 1 tbsp chia seeds
• 1 cup milk or yogurt (add later)

Instructions

1. Add the fruit, spinach and chia seeds to a quart freezer bag.
2. Press out the air, seal and freeze flat for up to 3 months.
3. To make, empty one bag into the blender, add milk or yogurt and blend until smooth.

7. No Bake Lactation Energy Bites

These bites are made with oats, peanut butter, flaxseed, honey and chocolate chips.

Some breastfeeding moms add brewer’s yeast, but you can leave it out.

Keep a few in a small container near where you feed the baby.

Ingredients

• 1.5 cups old-fashioned oats
• 1/2 cup peanut butter
• 1/3 cup honey
• 2 tbsp ground flaxseed
• 1 tbsp brewer’s yeast (optional)
• 1/3 cup mini chocolate chips

Instructions

1. Stir everything together in a bowl until evenly combined.
2. Chill 20 minutes so the mixture firms up, then roll into 1-inch balls.
3. Freeze on a tray, then store in a freezer bag for up to 3 months. Eat straight from frozen or let them sit out for 5 minutes.

⚠️ Budget Note: A big tub of oats and a jar of peanut butter make several batches, so these cost well under a dollar per serving.

8. Nourishing Chicken Noodle Soup

This soup has chicken, carrots, celery and onion in a light broth.

Freeze it without the noodles and cook them fresh when you reheat it.

That way the noodles don’t get soft and mushy.

Ingredients

• 2 lbs chicken breasts
• 3 carrots, sliced
• 3 celery stalks, sliced
• 1 onion, diced
• 3 garlic cloves, minced
• 8 cups chicken broth
• 1 tsp dried thyme
• Egg noodles (add later)

Instructions

1. Simmer the chicken, vegetables, garlic, thyme and broth for 30 minutes until the chicken is cooked through.
2. Shred the chicken and return it to the pot. Season with salt and pepper and let it cool.
3. Freeze in quart containers or flat bags for up to 3 months.
4. Thaw, bring to a simmer and add noodles for the last 8 minutes.

9. Chicken And Wild Rice Soup

This soup has wild rice, chicken, carrots and mushrooms.

It’s thick and filling enough to eat as a full meal.

Add the cream after reheating so it stays smooth.

Ingredients

• 1.5 lbs chicken breasts
• 3/4 cup wild rice blend
• 2 carrots, diced
• 2 celery stalks, diced
• 8 oz mushrooms, sliced
• 1 onion, diced
• 6 cups chicken broth
• 1 cup heavy cream (add later)

Instructions

1. Simmer everything except the cream for 45 minutes until the rice is tender and the chicken is cooked.
2. Shred the chicken, stir it back in and let the soup cool.
3. Freeze in containers for up to 3 months.
4. Thaw, reheat until steaming and stir in the cream before serving.

10. Red Lentil Soup

This soup is made with red lentils, carrots, tomatoes and cumin.

Lentils give you fiber, protein and iron.

It has no meat and costs very little to make.

Ingredients

• 2 cups red lentils, rinsed
• 1 onion, diced
• 2 carrots, diced
• 3 garlic cloves, minced
• 1 can (14 oz) diced tomatoes
• 2 tsp cumin
• 6 cups vegetable broth
• Juice of 1 lemon

Instructions

1. Sauté the onion, carrots and garlic in a little olive oil for 5 minutes.
2. Add the lentils, tomatoes, cumin and broth and simmer 25 minutes until the lentils break down.
3. Stir in the lemon juice, blend partly if you like it creamier and let it cool.
4. Freeze in containers for up to 3 months. Reheat on the stove, adding a splash of water if it thickens.

💡 Tip: Freeze single portions in muffin tins or silicone soup cubes for quick lunches.

11. Slow Cooker Beef Bone Broth

This broth is made by cooking beef bones with vegetables and herbs for many hours.

It takes about 24 hours, but you don’t have to watch it.

Drink it warm from a mug or use it as a base for other soups.

Ingredients

• 3 lbs beef marrow or knuckle bones
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 onion, quartered
• 4 garlic cloves
• 2 tbsp apple cider vinegar
• 2 bay leaves
• Water to cover

Instructions

1. Roast the bones at 425°F for 30 minutes until browned.
2. Add the bones, vegetables, garlic, vinegar and bay leaves to a slow cooker and cover with water.
3. Cook on low 18 to 24 hours, then strain and cool.
4. Skim the fat, pour into jars or bags (leaving room at the top) and freeze up to 6 months.

12. Turkey Sweet Potato Chili

This chili has ground turkey, sweet potatoes, black beans and tomatoes.

Keep the spice mild if you’ve been dealing with heartburn.

Top it with cheddar and a spoon of Greek yogurt.

Ingredients

• 1.5 lbs ground turkey
• 2 sweet potatoes, cubed
• 1 onion, diced
• 1 bell pepper, diced
• 2 cans black beans, drained
• 1 can (28 oz) crushed tomatoes
• 2 tbsp chili powder
• 2 cups chicken broth

Instructions

1. Brown the turkey with the onion and pepper until fully cooked.
2. Add the sweet potatoes, beans, tomatoes, chili powder and broth. Simmer 30 minutes until the sweet potatoes are tender.
3. Cool completely and freeze in containers for up to 3 months.
4. Thaw and reheat on the stove until steaming.

13. Freezer Chicken Enchiladas

These enchiladas are filled with chicken, black beans and cheese and covered in red sauce.

Make them in a foil pan so you can bake them straight from the freezer.

Your partner can put them in the oven while you rest.

Ingredients

• 3 cups cooked shredded chicken
• 1 can (15 oz) black beans, drained
• 2 cups shredded Mexican cheese
• 1 can (19 oz) red enchilada sauce
• 10 flour tortillas
• 1 tsp cumin

Instructions

1. Mix the chicken, beans, cumin, 1 cup cheese and 1/2 cup sauce.
2. Fill and roll the tortillas and line them up in a greased foil pan. Pour the rest of the sauce over and top with the remaining cheese.
3. Cover tightly with foil and freeze up to 3 months.
4. Bake from frozen at 375°F for 50 to 60 minutes covered, then 10 minutes uncovered until bubbly and hot in the center.

14. Freezer Beef And Bean Burritos

These burritos have ground beef, refried beans and cheddar.

They’re easy for your partner or visitors to heat up for lunch.

Serve them with salsa or sour cream.

Ingredients

• 1 lb ground beef
• 1 packet taco seasoning
• 1 can (16 oz) refried beans
• 1.5 cups shredded cheddar
• 1/2 cup salsa
• 10 flour tortillas

Instructions

1. Brown the beef until fully cooked, drain and stir in the taco seasoning with 1/2 cup water.
2. Warm the beans and mix in the salsa. Spread beans on each tortilla, add beef and cheese, and roll up tightly.
3. Wrap each one in foil, place in a freezer bag and freeze for up to 3 months.
4. Microwave 2 to 3 minutes (no foil) or bake at 375°F for 25 minutes.

15. Sweet Potato Black Bean Burritos

These burritos are filled with roasted sweet potato, black beans, corn and cheese.

They don’t have any meat and they have lots of fiber.

They’re a good option for vegetarian moms.

Ingredients

• 2 sweet potatoes, cubed
• 1 can black beans, drained
• 1 cup frozen corn
• 1 tsp cumin
• 1 tsp chili powder
• 1.5 cups shredded Monterey Jack
• 8 flour tortillas

Instructions

1. Roast the sweet potatoes at 425°F with a little oil, cumin and chili powder for 25 minutes.
2. Mash lightly and mix with the beans and corn.
3. Fill the tortillas, add cheese, roll up and wrap each one in foil, place in a freezer bag and freeze for up to 3 months.
4. Reheat in the microwave 2 to 3 minutes or bake at 375°F for 25 minutes.

16. Spinach Ricotta Stuffed Shells

These pasta shells are filled with ricotta and spinach and baked in marinara with mozzarella.

Check that the ricotta and mozzarella are pasteurized (most store brands are).

Split the batch into two small pans so you get two dinners.

Ingredients

• 20 jumbo pasta shells
• 15 oz pasteurized ricotta
• 10 oz frozen spinach, thawed and squeezed dry
• 1.5 cups shredded mozzarella
• 1/2 cup parmesan
• 1 egg
• 1 jar (24 oz) marinara

Instructions

1. Cook the shells until just under al dente and drain.
2. Mix the ricotta, spinach, 1 cup mozzarella, parmesan and egg. Fill each shell.
3. Spread marinara in a foil pan, add the shells, top with more sauce and the rest of the mozzarella. Cover and freeze up to 3 months.
4. Bake from frozen at 375°F covered for 60 minutes, then uncovered 10 minutes until hot and bubbly.

17. Freezer Lasagna Roll Ups

These are lasagna noodles rolled up with a cheese filling and baked in meat sauce.

You can bake a few at a time instead of the whole pan.

Use ground beef or ground turkey in the sauce.

Ingredients

• 12 lasagna noodles
• 1 lb ground beef or turkey
• 1 jar (24 oz) marinara
• 15 oz pasteurized ricotta
• 1.5 cups shredded mozzarella
• 1/2 cup parmesan
• 1 egg

Instructions

1. Cook the noodles and lay them flat. Brown the meat until fully cooked and stir into the marinara.
2. Mix the ricotta, 1 cup mozzarella, parmesan and egg. Spread on each noodle and roll up.
3. Place seam-side down in a foil pan over some sauce, top with more sauce and cheese, cover and freeze up to 3 months.
4. Bake from frozen at 375°F covered for 50 to 60 minutes, then uncovered 10 minutes.

18. Freezer Friendly Shepherds Pie

This shepherd’s pie has ground beef, peas and carrots in gravy with mashed potatoes on top.

Run a fork over the potatoes before freezing so the top gets crispy in the oven.

It’s one of the most filling meals on this list.

Ingredients

• 1.5 lbs ground beef
• 1 onion, diced
• 2 cups frozen peas and carrots
• 2 tbsp tomato paste
• 1 tbsp flour
• 1 cup beef broth
• 4 cups mashed potatoes
• 1/2 cup shredded cheddar

Instructions

1. Brown the beef and onion until fully cooked. Stir in the tomato paste and flour, then the broth and vegetables. Simmer 5 minutes.
2. Spread the filling in a foil pan and top with mashed potatoes and cheese.
3. Cool, cover tightly and freeze up to 3 months.
4. Bake from frozen at 375°F covered for 60 minutes, then uncovered 15 minutes until golden.

💡 Tip: Instant mashed potatoes work just fine here and save a lot of time.

19. Make Ahead Chicken Pot Pies

These pot pies have chicken, peas, carrots and potatoes in a creamy filling under a pie crust.

Make them in small foil tins so each person can bake their own.

Store-bought pie crust saves a lot of time here.

Ingredients

• 3 cups cooked diced chicken
• 2 cups frozen mixed vegetables
• 1 potato, diced and boiled
• 4 tbsp butter
• 1/3 cup flour
• 2 cups chicken broth
• 1/2 cup milk
• 2 refrigerated pie crusts

Instructions

1. Melt the butter, whisk in the flour, then slowly add the broth and milk and cook until thick.
2. Stir in the chicken, vegetables and potato. Season with salt and pepper.
3. Divide into foil pie tins, top with crust, cut vents, cover and freeze up to 3 months.
4. Bake from frozen at 400°F for 45 to 60 minutes until the crust is golden and the filling bubbles.

20. Stuffed Pepper Casserole

This casserole has ground beef, rice, peppers and tomatoes with cheese on top.

It tastes like stuffed peppers but takes less work.

Bake it straight from the freezer in a foil pan.

Ingredients

• 1 lb ground beef
• 2 bell peppers, diced
• 1 onion, diced
• 2 cups cooked rice
• 1 can (14 oz) diced tomatoes
• 1 can (8 oz) tomato sauce
• 1 tsp Italian seasoning
• 1.5 cups shredded mozzarella

Instructions

1. Brown the beef with the peppers and onion until fully cooked.
2. Stir in the rice, tomatoes, sauce and seasoning, then spread in a foil pan and top with cheese.
3. Cool, cover and freeze up to 3 months.
4. Bake from frozen at 375°F covered for 50 minutes, then uncovered 10 minutes.

21. Baked Turkey Meatballs

These meatballs are made with ground turkey, parmesan, garlic and Italian seasoning.

Add them to pasta sauce, put them in a sub roll or eat them with rice.

Bake them until they reach 165°F inside.

Ingredients

• 2 lbs ground turkey
• 1/2 cup breadcrumbs
• 1/3 cup parmesan
• 2 eggs
• 3 garlic cloves, minced
• 1 tsp Italian seasoning
• 1 tsp salt

Instructions

1. Heat the oven to 400°F and line a baking sheet.
2. Mix everything gently and roll into 1.5-inch balls.
3. Bake 18 to 20 minutes until cooked through (165°F inside).
4. Cool, freeze on the tray, then store in a bag for up to 3 months. Reheat in sauce or the microwave.

22. Chicken Broccoli Rice Casserole

This casserole has chicken, rice and broccoli in a cheesy sauce.

Cook the rice a little less than usual so it doesn’t get mushy after freezing.

Most kids and adults will happily eat this one.

Ingredients

• 3 cups cooked chicken, diced
• 3 cups cooked rice (slightly firm)
• 3 cups broccoli florets
• 1 can cream of chicken soup
• 1/2 cup sour cream
• 1/2 cup milk
• 2 cups shredded cheddar

Instructions

1. Stir together the soup, sour cream and milk. Fold in the chicken, rice, broccoli and 1.5 cups cheese.
2. Spread in a foil pan and top with the rest of the cheese.
3. Cover tightly and freeze up to 3 months.
4. Bake from frozen at 350°F covered for 60 minutes, then uncovered 10 minutes.

23. Hidden Veggie Mac And Cheese

This mac and cheese has butternut squash mixed into the cheese sauce.

It looks and tastes like regular mac and cheese.

Freeze single portions for quick lunches, especially if you have a toddler.

Ingredients

• 1 lb elbow macaroni
• 2 cups butternut squash puree
• 2 tbsp butter
• 2 tbsp flour
• 2 cups milk
• 2 cups shredded cheddar
• 1/2 tsp garlic powder

Instructions

1. Cook the pasta until just under al dente and drain.
2. Melt the butter, whisk in the flour, then add the milk and cook until thick. Stir in the squash, cheese and garlic powder.
3. Mix with the pasta, cool and portion into containers. Freeze up to 3 months.
4. Reheat in the microwave with a splash of milk, stirring halfway.

24. Freezer Chicken Tikka Masala

This tikka masala has chicken in a creamy tomato sauce with garam masala, ginger and garlic.

Serve it with rice and naan.

Keep it mild if spicy food bothers you right now.

Ingredients

• 2 lbs chicken thighs, cubed
• 1 onion, diced
• 4 garlic cloves, minced
• 1 tbsp grated ginger
• 2 tbsp garam masala
• 1 can (15 oz) tomato sauce
• 1 cup coconut milk or cream

Instructions

1. Sauté the onion, garlic and ginger in oil for 5 minutes, then add the garam masala.
2. Add the chicken, tomato sauce and coconut milk and simmer 20 minutes until the chicken is cooked through.
3. Cool and freeze in containers for up to 3 months.
4. Thaw and simmer until hot. Serve with rice and naan.

25. Salmon Quinoa Cakes

These patties are made with salmon, quinoa, egg, green onion and lemon zest.

Salmon is a lower-mercury fish that is usually considered a good choice during pregnancy.

Cook them all the way through and serve with a squeeze of lemon.

Ingredients

• 2 cans (6 oz) salmon, drained, or 2 cups cooked salmon
• 1.5 cups cooked quinoa
• 2 eggs
• 1/3 cup breadcrumbs
• 2 green onions, sliced
• 1 tbsp Dijon mustard
• Zest of 1 lemon

Instructions

1. Mix everything together and shape into 8 patties.
2. Pan-fry in a little oil over medium heat 4 minutes per side until golden and cooked through.
3. Cool, freeze on a tray, then store in a bag for up to 3 months.
4. Reheat at 375°F for 15 to 20 minutes until hot.

⚠️ Budget Note: Canned salmon costs a fraction of fresh fillets and works perfectly in these.