Vegan Freezer Meal Prep for Pregnancy

written by Catherine Barry and edited by Maya Bach, MPH, RDN

As you know, it is important to nourish your body with nutrient-packed foods to keep you and your growing baby healthy. However, between work Zoom calls, social obligations, and doctor visits, you may not always have the time - or energy - to prep and cook a nutritious meal. I hear you!

Enter meal prepping. No, we’re not talking hours spent each week planning, organizing, and cooking. We’re talking simple strategies to keep you well-nourished.

A freezer full of delicious and nutritious foods gives you both peace of mind and easy access to balanced meals. These freezer meal prep ideas are also great to have on hand once your baby arrives so that you can spend less time in the kitchen and more time on what matters most!

 List of Freezable Meal Ideas

• Breakfasts

  • Smoothie bags

  • Baked Oatmeal Cups

  • Chickpea Frittata Muffins 

  • Frozen breakfast sandwiches 

  • Chia seed pudding 

• Snacks

  • Energy Bites

  • Muffins 

• Main Meals

  • Soups

  • Veggie burgers

  • Casseroles 

  • Chilis

  • Curries 

  • Vegan lentil meatballs 

  • Falafels

  • Enchiladas  

  • Frozen burritos

  • Cooked quinoa

  • Cooked brown rice 

Recipes

Breakfasts

Smoothie Bags

Pack up smoothie ingredients so that the next time you want a smoothie, all you have to do is add liquid and hit blend!

Ingredients: 

• 1 frozen banana

• ½ cup frozen fruit (berries, mango, pineapple, etc.)

• 3 tbsp hemp seeds, chia seeds, or flax seeds

• ½ cup frozen spinach or kale or a large handful of fresh (but washed!) greens

• Optional: 1 serving protein powder

Instructions:

1. Fill up freezer-safe bags or glass containers with smoothie ingredients.

2. Store and freeze until ready to use!

3. When ready to eat, dump the ingredients into the blender with 1 cup of fortified plant milk and enjoy!

Baked Oatmeal Cups 

Ingredients

• 6 cups rolled oats

• 3 cups fortified plant-based milk

• ½ cup nut or seed butter (almond, peanut, sunflower, etc.)

• 2 bananas mashed (or ⅓ cup maple syrup)

• ¼ cup hemp seeds, chia seeds, or ground flax seed

• 1 tsp cinnamon

• 1  tablespoons vanilla extract

• Optional add-ins: 1 ½ cups fresh berries, 1 ½ cups chopped apples

Instructions  

1. Preheat oven to 350 degrees 

2. Mix together all ingredients in a large bowl

3. Line muffin tin with paper liners or lightly spray with oil

4. Fill muffin tins with ½ cup batter (makes about 24 muffins)

5. Bake for 35-40 minutes or until the toothpick comes out clean

6. Place muffins on a cooling rack

7. Once completely cool, remove liners if used, place in freezer-safe containers, and freeze for up to two months

8. To reheat: microwave until warmed through or place in toaster or oven at 325 degrees for 7-10 minutes or until warmed through 

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Mini Vegan Quiches 

Ingredients

• 4 cups chickpea flour

• 4 ¼ cups unsweetened plant milk, vegetable broth, or water

• 1 cup nutritional yeast

• 1 tsp onion powder, paprika, and garlic powder

• ½ medium onion, chopped  

• 2 cup chopped peppers, kale, spinach, broccoli, or any other veggies you have on hand

• 2 tsp baking powder

Instructions

1. Preheat oven to 400 degrees

2. Saute vegetables, onion, and garlic for 5-7 minutes on medium heat until cooked through

3. In a large bowl, combine chickpea flour, liquid, spices, and cooked vegetables 

4. Spray muffin pan lightly with oil or use a silicone muffin pan

5. Fill the pan with chickpea mixture (should make 24 muffins) 

6. Bake for 40 minutes or until toothpick inserted comes out clean

7. Allow to cool on wire rack

8. Freeze in freezer-safe containers or bags for up to 2 month

9. To reheat: microwave until warmed through or place in toaster or oven at 325 degrees for 7-10 minutes or until warmed through 

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Snacks

Protein Bites Three Ways

Ingredients

Snickerdoodle:

• 1 ½ cup oats

• ¼ cup maple syrup 

• ¾ cup almond butter

• 2 tsp cinnamon 

• Optional : 1 scoop of vanilla vegan protein powder 

Chocolate Peanut Butter: 

• 1 ½ cup oats 

• ⅓  cup maple syrup 

• ¾ cup peanut butter 

• 2 tbsp cacao/cocoa/carob powder 

• Optional: 1 scoop of chocolate vegan protein powder 

Lemon Drop:

• 1 ½ cup oats

• ¼ cup maple syrup 

• ¾ cup cashew butter

• 3 tbsp lemon juice 

• To coat: ⅓ cup hemp seeds
  

Instructions

1. Mix all ingredients (except the hemp seeds) in a large bowl until well combined

2. Shape dough into balls

3. Roll balls in hemp seeds

4. Enjoy immediately or store in the freezer in an airtight container for up to 2 months

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Main Meals

Mild Red Lentil Soup

Soups tend to freeze well for long periods of time, but to ensure optimal texture, I add ¼ cup less broth or water to recipes so that they are not too watery when defrosted. A great soup option that freezes well and is packed with protein and fiber is lentil soup. To boost protein, add cooked tofu or tempeh on top when you’re ready to enjoy it!

Ingredients

• 2 cups low sodium vegetable broth

• 3 cups water

• 2 cups red lentils, rinsed and drained

• 1 medium onion, chopped

• 1 cup carrots, chopped

• 1 cup celery chopped

• 3 tbsp lemon juice

• 2 tsp dried rosemary

• 2 tsp curry powder

• 2 tsp paprika

• 1 tsp thyme 

• Salt and pepper to taste

Instructions

1. Cook onion on medium-high heat for 6-8 minutes stirring occasionally (add water if it starts to stick) in a large pot

2. Add in spices, carrots, and celery and cook for another 5-7 minutes

3. Add in lentils, vegetable broth, and water 

4. Bring to a boil and cover

5. Simmer on medium heat for ~40 minutes 

6. Allow to cool completely before transferring to freezer-safe containers. Freeze for up to two months 

7. To defrost and reheat: Warm up in a microwaveable safe container using defrost setting or in two-minute increments 

Veggie Burgers

When you type in “veggie burger recipe” into Google, you get a LOT of variety. These hearty burgers are customizable so that you can tailor the flavor to your preferences!

Ingredients

• 1 can of low sodium beans or 1.75 cups of cooked beans

• 2 flax eggs (6 tbsp water + 2 tbsp ground flaxseed left to sit for 15 minutes)

• 1 cup cooked quinoa

• ½ medium onion, roughly chopped

• 1-2 cloves of garlic

• 3/4 cup favorite nut or seeds (sunflower, walnuts, etc.)

• ½ cup oat flour (~⅔ cups rolled oats)

• 1 tbsp low sodium soy sauce or coconut aminos

• ¼ cup nutritional yeast

• Black pepper to taste 

Instructions

1. Preheat oven to 375 degrees

2. Blend nuts/seeds until finely ground 

3. Add soy sauce, garlic, onion, and beans to blender and pulse

4. In a large bowl, mix nut/bean mixture, flaxseed eggs, rice/quinoa, oat flour, nutritional yeast, and spices and stir

5. If the mixture is too wet, add in oat flour, one tablespoon at a time 

6. With your hands, form the mixture into 8 even patties 

7. Place on a baking sheet lined with parchment paper and cook for 35 minutes flipping halfway through. You can also pan fry them on the stovetop for 5-7 minutes on each side on medium heat 

8. Allow to cool, wrap individually in parchment paper/wax paper then plastic wrap, and freeze 

9. Alternatively,  wrap UNCOOKED patties in parchment paper/wax paper then plastic wrap, and freeze for later use.

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Dump and Bake Customizable Casserole

This is another customizable recipe that could not be easier! The recipe title says it all. The only meal prep you need to do in the kitchen? Dump the ingredients into a dish and press “bake” on your oven!

Ingredients*

• 1 cup brown rice, dry

• 2 cans of beans (3.5 cups cooked)

• 2 ¾ cups liquid (water, vegetable broth, dairy-free milk)

• 3 cups of chopped vegetables

• 3 cloves of garlic minced

• Salt and pepper to taste

*See below for variations!

Instructions

1. Preheat oven to 400 degrees

2. Place vegetables, rice, beans, and garlic into a 9x13 casserole dish or pan

3. Bring vegetable broth and spices to a boil in a medium pot

4. Carefully pour the liquid over the casserole dish, ensuring all other ingredients are submerged

5. Cover the dish with aluminum foil and bake for 50-60 minutes or until golden brown

6. Remove from the oven and let it cool completely if storing for later consumption

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Notes for Storing:

To freeze: wrap the top of the baking dish with plastic and then a layer of foil and store in the freezer for up to 2 months or remove from baking dish and store in freezer-safe containers for up to 2 months

To reheat: add a portion of the casserole to a skillet or microwave-safe dish with a few tablespoons of vegetable broth and heat until completely warmed through or bake from frozen for about 45 minutes on 350 degrees 

Spinach and Artichoke Casserole

• Beans: white beans

• Vegetables: 1 can of artichokes, 1 large zucchini, 2 cups of chopped spinach

• Flavorings: ¼ cup nutritional yeast, 1/2 tsp onion powder, and 1 tbsp lemon juice 

• Liquid: Use 1 ¾ cups vegetable broth and 1 cup of coconut milk

Mexican Style Casserole

• Beans: black beans or pinto beans 

• Vegetables: 3 cups chopped bell peppers, zucchini, and onion

• Flavorings: 1 tsp of chili powder and 1 tsp of cumin 

• Liquid: Use 2 cups vegetable broth and 1/2 cup of your favorite salsa

Mediterranean Inspired Casserole

• Beans: chickpeas

• Vegetables: 2 tablespoons chopped olives, 1 cup of chopped tomatoes, 1 cup of chopped eggplant 

• Flavorings: 1 tsp of dill and 1 tsp of oregano

• Liquid: Use 2 ¾ cups vegetable broth 

Asian Inspired Casserole  

• Beans: edamame 

• Vegetables: 3 cup broccoli, carrots, onions, and bell peppers 

• Flavorings: ¾ tsp ginger and ½ tsp chili flakes 

• Liquid: Use 2 ¾ cups vegetable broth + 1 tbsp coconut aminos

Buffalo Cauliflower Casserole

• Beans: white beans 

• Vegetables:  3 cups of chopped cauliflower, onion, and butternut squash 

• Flavorings: 1 tsp of onion powder, 1 tsp of garlic powder, and ¼ tsp cayenne pepper

• Liquid: Use 2 ½ cups vegetable broth + 1 tablespoon hot sauce.

Want to know what to eat for a healthy vegan pregnancy?

Join like-minded women in the Vegan Prenatal Program to get the tools you need so you can stop worrying and wasting time Googling all things vegan pregnancy!