High-Protein Freezer Meals

By Emily Richter

1/17/2026

I cannot count the amount of times freezer meals have saved the day! There’s truly nothing better than grabbing a complete meal from the freezer, thawing it, and making it all in one pot — especially on busy weeknights. These 4 high-protein freezer meals all pack AT LEAST 20g of protein per serving, and are all recipes that the team and I love to make for our loved ones — the gift of nourishing food is always a good idea ❤️.

They’re perfect for an expecting mom, a sick friend/family member, or for meal-prep dinners to keep on hand during busy weeknights. Every single one of these freezer meals can all be made quickly, easily and with ingredients you can feel good about.

what makes these recipes great ⤵️

• Each recipe serves 6 people.
• They can be prepped by simply dumping the ingredients in gallon-sized bags.
• There is little to no effort needed after thawing.
• They will last in the freezer for up to 3 months.

4 High-Protein Freezer Meals

• Stove top taco turkey chili: This chili is super simple, but doesn’t skimp on flavor! Packed with 3 different varieties of beans, and so delicious served with tortilla chips, a dollop of Greek yogurt and shredded cheese. Add some sliced jalapeños if you like things spicy!
• Stove top chickpea vegetable curry: Made with both a curry simmer sauce and coconut milk, this chickpea veggie curry is creamy, flavorful and, of course, veggie-packed! This is a great recipe to make for any vegetarian friends. I serve mine with rice and naan.
• Instant Pot beef stew: The Instant Pot is the GOAT for tenderizing beef quickly (and completely hands-off for you!). You’ll love this classic beef stew when you’re craving something cozy during the colder months.
• Slow cooker Italian chicken gnocchi soup: This soup calls for boneless, skinless chicken thighs that cook up nice and evenly in the slow cooker. You’ll shred them before serving for yummy chicken in every bite. Because gnocchi is so hearty, it won’t over cook in the slow cooker. I like to serve mine with crusty bread!

High-Protein Freezer Meals Nutrition Information

Each of these recipes pack between 20g and 47g of protein per serving — can I get a heck yes?!

Taco turkey chili nutrition per serving:

• 47g protein
• 533 calories
• 83g carbs
• 28g fiber
• 4g fat
• 8g sugar

Chickpea vegetable curry nutrition per serving:

• 20g protein
• 575 calories
• 62g carbs
• 14g fiber
• 31g fat
• 9g sugar

Italian chicken gnocchi soup nutrition per serving:

• 28g protein
• 321 calories
• 40g carbs
• 6g fiber
• 6g fat
• 4g sugar

Beef stew nutrition per serving:

• 26g protein
• 294 calories
• 19g carbs
• 4g fiber
• 14g fat
• 2g sugar

How to Make These High-Protein Freezer Meals

Prep

I like to start off by writing the name and date of the recipe onto a freezer-safe, gallon-size bag with a permanent marker. This will prevent you from forgetting what’s inside and when it was made! The great thing about all 4 of these recipes is that the ingredients that go into the bags are all raw, making it super simple to prepare.

Freeze

Once you’ve got all of the ingredients into the freezer bag, it’s time to remove as much air out of the bag as possible. This part is key because if any air gets trapped in the bag, you risk freezer burn. So, just carefully push out as much air as you can before sealing the bag tightly.

Thaw

Because you want all of these high-protein freezer meals to cook evenly, you’ll want to thaw what’s in the bag completely. This will avoid any kind of food-borne bacteria from the meat. Thawing options include:

• Thawing in the fridge overnight.
• Thawing on the countertop and then under running water.

Cook

Once thawed, you can pour the contents of the bag into either a slow cooker, Instant Pot or a large pot on the stovetop (depending on the method the recipe calls for in the recipe card below). Cook according to recipe instructions, and enjoy!

More Freezer Meals

• Postpartum Freezer Meals for Moms
• 6 Crockpot Freezer Meals
• Vegetarian Freezer Meals
• Freezer Breakfast Sandwiches
• Freezer Breakfast Quesadillas
• Make-Ahead Breakfast Burritos

Ingredients1x2x3x

High-Protein Taco Turkey Chili (Stove Top)

• ▢ 1 lb. ground turkey
• ▢ 1 teaspoon salt , separated
• ▢ 1.25 oz. chili seasoning packet
• ▢ 2 teaspoons ground cumin
• ▢ 30 oz. kidney beans , drained and rinsed
• ▢ 15 oz. pinto beans , drained and rinsed
• ▢ 15 oz. black beans , drained and rinsed
• ▢ 1 small white onion , diced
• ▢ 3 garlic cloves , minced
• ▢ 28 oz. crushed tomatoes
• ▢ 1 cup beef broth

High-Protein Chickpea Vegetable Curry (Stove Top)

• ▢ 30 oz. chickpeas , drained and rinsed
• ▢ 12.5 oz. curry simmer sauce , or your favorite simmer sauce
• ▢ 15 oz. coconut milk
• ▢ 6 oz. frozen butternut squash cubes
• ▢ 10 oz. mixed frozen vegetables , carrots, broccoli, cauliflower, onions
• ▢ 1 teaspoon sea salt , may vary by simmer sauce

High-Protein Italian Chicken Gnocchi Soup (Slow Cooker)

• ▢ 1.5 lbs. boneless skinless chicken breasts or thighs
• ▢ 10 oz. Tuscan style blend frozen vegetables
• ▢ 16 oz. gnocchi
• ▢ 2 tablespoons Italian Seasoning
• ▢ 1 teaspoon sea salt
• ▢ 30 oz. Italian-style diced tomatoes
• ▢ 2 cups chicken broth

High-Protein Beef Stew (Instant Pot)

• ▢ 1.5 lbs. chuck roast , cubes
• ▢ 1.5 oz. packet beef stew seasoning
• ▢ 10 oz. frozen vegetables , peas, carrots, corn
• ▢ 6 oz. frozen red potatoes
• ▢ 15 oz. diced tomatoes
• ▢ 2 cloves garlic , minced
• ▢ 2 teaspoons Worcestershire
• ▢ 1 cup beef broth

Instructions

High-Protein Taco Turkey Chili

• Freezer Instructions: Add the ground turkey to the bottom of a gallon sized freezer bag, break the turkey up into chunks. Add the rest of the ingredients to the bag and remove air from the bag and seal it. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the chili from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the chili into a large pot and cover. Cook over low heat until you are able to break up the ingredients with a spatula. Add the remaining salt. Bring to a gentle boil over medium/high heat, simmer for 6-8 minutes, stirring periodically. Be sure the turkey is cooked and turn heat to low and simmer for 5-10 minutes. If the chili is too thick, add up to one cup of beef broth. Serve immediately and top with optional Greek yogurt, cheddar cheese, and cilantro.

High-Protein Chickpea Vegetable Curry

• Freezer Instructions: Add all of the ingredients to the bag and remove air from the bag and seal it. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the curry from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the curry into a large pot and cover. Cook over low heat until you are able to break up the ingredients with a spatula. Bring to a gentle boil over high heat. Turn to simmer and allow the liquid to reduce for 10-15 minutes. Serve with a squeeze of fresh lime juice, over rice, with naan, or as desired.

High-Protein Italian Chicken Gnocchi Soup

• Freezer Instructions: Add all the ingredients, minus the chicken broth, to a freezer-safe gallon bag. Let the air out of the bag and seal. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the chicken from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the chicken and broth into the slow cooker and cook on high for 4 hours or on low for 8 hours. Be sure the chicken reaches the internal temperature of 165ºF. Remove the chicken from the slow cooker and shred. Transfer it back to the slow cooker and turn heat on the slow cooker to warm. Serve on its own or with crusty bread.

High-Protein Beef Stew

• Freezer Instructions: Add all the ingredients, except for the broth, to a freezer-safe gallon bag. Let the air out of the bag and seal. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the beef stew from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the ingredients into the Instant Pot and add 1 cup of broth. Cover and cook on high pressure for 30 minutes and then allow the pressure to naturally release for 20 minutes. Release the rest of the pressure and uncover the pot. Serve immediately on its own or over mashed potatoes.

Tips & Notes

• If you thaw in the refrigerator overnight, keep the bag on a quarter sheet pan or large bowl in case of leaks. Additionally, if you run the bag under warm water to thaw, check it periodically to ensure there are no holes.

🌮 Taco Turkey Chili

• Nutrition per serving: 47g protein, 533 calories, 83g carbs, 28g fiber, 4g fat, 8g sugar.

• Slow Cooker Instructions: Once partially thawed, add the chili and beef broth to the slow cooker and cook on low for 6-8 hours or until it’s thawed and hot.

• Nutrition per serving : 20g protein, 575 calories, 62g carbs, 14g fiber, 31g fat, 9g sugar.

• Slow Cooker Instructions: Once partially thawed, add the curry to the slow cooker and cook on low for 4-6 hours or until it’s thawed and hot.

• Nutrition per serving: 28g protein, 321 calories, 40g carbs, 6g fiber, 6g fat, 4g sugar.

• Nutrition per serving: 26g protein, 294 calories, 19g carbs, 4g fiber, 14g fat, 2g sugar.

• Slow Cooker Instructions: Once partially thawed, add the beef stew and broth to the slow cooker and cook on low for 6-8 hours.

Nutrition information is automatically calculated, so should only be used as an approximation.

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High-Protein Freezer Meals

Ingredients

High-Protein Taco Turkey Chili (Stove Top)

• 1 lb. ground turkey
• 1 teaspoon salt separated
• 1.25 oz. chili seasoning packet
• 2 teaspoons ground cumin
• 30 oz. kidney beans drained and rinsed
• 15 oz. pinto beans drained and rinsed
• 15 oz. black beans drained and rinsed
• 1 small white onion diced
• 3 garlic cloves minced
• 28 oz. crushed tomatoes
• 1 cup beef broth

High-Protein Chickpea Vegetable Curry (Stove Top)

• 30 oz. chickpeas drained and rinsed
• 12.5 oz. curry simmer sauce or your favorite simmer sauce
• 15 oz. coconut milk
• 6 oz. frozen butternut squash cubes
• 10 oz. mixed frozen vegetables carrots, broccoli, cauliflower, onions
• 1 teaspoon sea salt may vary by simmer sauce

High-Protein Italian Chicken Gnocchi Soup (Slow Cooker)

• 1.5 lbs. boneless skinless chicken breasts or thighs
• 10 oz. Tuscan style blend frozen vegetables
• 16 oz. gnocchi
• 2 tablespoons Italian Seasoning
• 1 teaspoon sea salt
• 30 oz. Italian-style diced tomatoes
• 2 cups chicken broth

High-Protein Beef Stew (Instant Pot)

• 1.5 lbs. chuck roast cubes
• 1.5 oz. packet beef stew seasoning
• 10 oz. frozen vegetables peas, carrots, corn
• 6 oz. frozen red potatoes
• 15 oz. diced tomatoes
• 2 cloves garlic minced
• 2 teaspoons Worcestershire
• 1 cup beef broth

Instructions

High-Protein Taco Turkey Chili

• Freezer Instructions: Add the ground turkey to the bottom of a gallon sized freezer bag, break the turkey up into chunks. Add the rest of the ingredients to the bag and remove air from the bag and seal it. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the chili from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the chili into a large pot and cover. Cook over low heat until you are able to break up the ingredients with a spatula. Add the remaining salt. Bring to a gentle boil over medium/high heat, simmer for 6-8 minutes, stirring periodically. Be sure the turkey is cooked and turn heat to low and simmer for 5-10 minutes. If the chili is too thick, add up to one cup of beef broth. Serve immediately and top with optional Greek yogurt, cheddar cheese, and cilantro.

High-Protein Chickpea Vegetable Curry

• Freezer Instructions: Add all of the ingredients to the bag and remove air from the bag and seal it. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the curry from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the curry into a large pot and cover. Cook over low heat until you are able to break up the ingredients with a spatula. Bring to a gentle boil over high heat. Turn to simmer and allow the liquid to reduce for 10-15 minutes. Serve with a squeeze of fresh lime juice, over rice, with naan, or as desired.

High-Protein Italian Chicken Gnocchi Soup

• Freezer Instructions: Add all the ingredients, minus the chicken broth, to a freezer-safe gallon bag. Let the air out of the bag and seal. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the chicken from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the chicken and broth into the slow cooker and cook on high for 4 hours or on low for 8 hours. Be sure the chicken reaches the internal temperature of 165ºF. Remove the chicken from the slow cooker and shred. Transfer it back to the slow cooker and turn heat on the slow cooker to warm. Serve on its own or with crusty bread.

High-Protein Beef Stew

• Freezer Instructions: Add all the ingredients, except for the broth, to a freezer-safe gallon bag. Let the air out of the bag and seal. Gently mix all of the ingredients together. Freeze for up to three months.
• Thawing Instructions: Remove the beef stew from the freezer and let it thaw in the refrigerator overnight. Option to run the bag under luke warm water for a few minutes to start the thawing process.
• Cooking Instructions: Pour the ingredients into the Instant Pot and add 1 cup of broth. Cover and cook on high pressure for 30 minutes and then allow the pressure to naturally release for 20 minutes. Release the rest of the pressure and uncover the pot. Serve immediately on its own or over mashed potatoes.

Notes

• If you thaw in the refrigerator overnight, keep the bag on a quarter sheet pan or large bowl in case of leaks. Additionally, if you run the bag under warm water to thaw, check it periodically to ensure there are no holes.

🌮 Taco Turkey Chili

• Nutrition per serving: 47g protein, 533 calories, 83g carbs, 28g fiber, 4g fat, 8g sugar.

• Slow Cooker Instructions: Once partially thawed, add the chili and beef broth to the slow cooker and cook on low for 6-8 hours or until it’s thawed and hot.

• Nutrition per serving : 20g protein, 575 calories, 62g carbs, 14g fiber, 31g fat, 9g sugar.

• Slow Cooker Instructions: Once partially thawed, add the curry to the slow cooker and cook on low for 4-6 hours or until it’s thawed and hot.

• Nutrition per serving: 28g protein, 321 calories, 40g carbs, 6g fiber, 6g fat, 4g sugar.

• Nutrition per serving: 26g protein, 294 calories, 19g carbs, 4g fiber, 14g fat, 2g sugar.

• Slow Cooker Instructions: Once partially thawed, add the beef stew and broth to the slow cooker and cook on low for 6-8 hours.