Vegetarian Freezer Meals with Printable Grocery List

Looking for meatless freezer meal prep ideas? You can prepare all 5 of these vegetarian freezer meals in under an hour for about $75 total.

Prep them, freeze them, and pull them out when you need a quick, healthy dinner on a busy night.

5 Vegetarian Freezer Meals

Below are five vegetarian recipes that freeze and reheat beautifully. You can follow the freezer directions for each recipe or make them fresh right away if you prefer.

Many readers loved our previous freezer meal guides, and we’ve had requests for vegetarian-specific options. These five recipes are budget-friendly, simple to prep, and great for gifting or keeping on hand for busy evenings. Key benefits:

• Low cost per serving: All five recipes can be prepped for about $75 total, which works out to roughly $2.50 per serving.
• Ready-to-give meals: These frozen dishes make thoughtful gifts for new parents or anyone who could use a convenient, homemade dinner.
• Efficient prep time: You can prepare all five meals together in under two hours, then freeze them for quick meals later.

Your Vegetarian Freezer Meals Menu

1. Instant Pot Lentil Tacos
2. 6-Ingredient Bean Burritos
3. Sweet Potato, Spinach & Ricotta Stuffed Shells
4. Moroccan Chickpea Couscous
5. Instant Pot Sweet Potato, Carrot & Ginger Soup

Downloads: Grocery List & Meal-Prep Guide

To streamline a multi-recipe prep session, create a combined grocery list and a simple game plan. A master grocery list makes it faster to shop and prep when you plan to make several recipes at once.

Kitchen Tools and Containers

You don’t need special equipment—freezer-safe plastic bags work fine. If you plan to do this regularly, these items make freezer meal prep easier:

• Reusable silicone storage bags or freezer-safe plastic bags
• Freezer-safe casserole dish with lid
• Tin foil or oven-safe covers
• Permanent marker for labeling

Instant Pot Lentil Tacos

This simple, vegan Instant Pot lentil taco mix uses only a few pantry ingredients and works great over tortillas, in bowls, or on nachos.

Freeze Together

• 1 cup uncooked green lentils
• 1 4.5-oz can green chiles
• 1 15-oz can tomato sauce
• 3 tablespoons taco seasoning

Freezer Directions

1. Combine all ingredients in a freezer-safe container or bag and mix thoroughly.
2. Remove excess air, seal, and label with date.
3. Freeze for up to 3 months.

6-Ingredient Bean Burritos

These make-ahead bean burritos are simple, filling, and perfect when you need a quick, handheld meal.

Freeze Together

• 6–8 12-inch flour tortillas
• 1 15-oz can refried beans
• 1 15-oz can black beans, drained and rinsed
• 1 cup long-grain brown rice (or 1.5 cups cooked rice)
• 2 cups water (for cooking rice)
• 1.5 cups shredded cheddar cheese
• 1/2 cup salsa

Freezer Directions

1. Cook the brown rice (if not using precooked): combine rice and water, bring to a boil, reduce heat, cover, and simmer 35–40 minutes until water is absorbed.
2. Lay tortillas flat. Spread about 3 tablespoons refried beans on each, then add 3 tablespoons black beans, 3 tablespoons shredded cheese, and 3 tablespoons cooked rice.
3. Add a heaping tablespoon of salsa, then fold in the sides and roll tightly to form burritos.
4. Wrap each burrito in foil, label with date, and freeze for up to 3 months.

Notes:

• Yields 6–8 burritos depending on how full you pack them.
• Use about 1.5 cups cooked rice if starting with precooked rice.

Sweet Potato, Spinach & Ricotta Stuffed Shells

These vegetarian stuffed shells use uncooked jumbo pasta and a creamy sweet potato, spinach, and ricotta filling—easy to assemble and freeze.

Freeze Together

• 2 tablespoons olive oil
• 1/4 large white onion, finely diced
• 5 oz fresh spinach
• 1 cup full-fat ricotta
• 1 cup 4% cottage cheese
• 1 15-oz can sweet potato puree (or pumpkin puree)
• 1/2 tablespoon minced garlic
• 1/8 teaspoon salt
• 1 24-oz jar marinara sauce
• 12-oz jumbo shells, uncooked

Freezer Directions

1. Heat olive oil in a skillet over medium-high. Add onion; sauté 1 minute, then add spinach and cook until wilted (4–5 minutes). Remove from heat and let cool slightly.
2. In a bowl, combine ricotta, cottage cheese, sweet potato puree, garlic, salt, and the wilted spinach.
3. Spread 1 cup marinara and 1/2 cup of the cheese mixture on the bottom of a freezer-safe casserole dish.
4. Stuff each uncooked shell with the filling and arrange open-side up in the dish. Pour remaining marinara over the shells.
5. Allow to cool completely, cover with a lid or plastic wrap plus foil, label with date, and freeze up to 3 months.

Moroccan Chickpea Couscous

This colorful Moroccan-inspired skillet is spiced with warming flavors and freezes well for easy reheats.

Freeze Together

• 1/2 large white onion, diced
• 4 cloves garlic, minced
• 4 cups cauliflower, chopped
• 2 tablespoons Moroccan spice mix
• 1/4 teaspoon salt
• 1 15-oz can garbanzo beans, drained and rinsed
• 1 cup fresh peas
• 1 cup uncooked couscous (package separately)

Freezer Directions

1. Place onion, garlic, cauliflower, spices, salt, garbanzo beans, and peas into a freezer-safe bag or container.
2. Store the couscous in a separate small bag and tuck it inside the larger bag so it’s ready to cook when you reheat the skillet.
3. Remove air, seal, label with date, and freeze up to 3 months.

Instant Pot Sweet Potato, Carrot & Ginger Soup

This silky, fragrant soup blends sweet potatoes, carrots, fresh ginger, coconut milk, and red curry paste for a warming, freezer-friendly meal.

Freeze Together

• 8 cups water
• 1 teaspoon salt
• 1/2 large white onion, chopped
• 4 cloves garlic, chopped
• 2 large sweet potatoes, peeled and diced (~5 cups)
• 4 large carrots, chopped
• 1 tablespoon grated fresh ginger
• 2 tablespoons red curry paste
• 1 15-oz can full-fat coconut milk

Freezer Directions

1. Blanch the diced sweet potatoes to prevent graininess: prepare an ice bath, bring the 8 cups water with 1 teaspoon salt to a boil, add sweet potatoes, and boil 3 minutes. Transfer immediately to the ice bath for 10 minutes, then dry.
2. Combine onion, garlic, blanched sweet potatoes, carrots, ginger, curry paste, and coconut milk in a freezer-safe container or bag and mix well.
3. Seal, label with date, and freeze up to 3 months.