Prep for the arrival of a baby with these easy freezer meals for new moms and dads. These are great to stock your own freezer, or to send to a friend or family member to make for you to make eating easier during those postpartum days.


Freezer Meals for New Moms and Dads

Preparing for the arrival of a new little one is so emotional in so many different ways—and being somewhat prepared for life after baby comes home can be so helpful. And while you can’t ever really prepare for the sleepless nights and hormonal rollercoaster (or the overwhelming sweetness of the newborn phase), you can get a few meals ready and waiting in the freezer.

This post contains all of my favorite easy meals to make-ahead and freeze. They can be shared with a toddler or big kid if you have an older sibling at home too. They’re great options to prep for yourself if you have energy or to send to a friend or family member to make for you.

These are also the options I turn to if I’m part of a Meal Train for a friend or loved one.

(My Ultimate Guide to Freezing Food and my Freezer Containers may help, too.)

Your toddler won’t eat? Help is here!

Sign up for our email updates to get tips and ideas sent to your inbox. 

Please enable JavaScript in your browser to complete this form.

Savory Muffins to Freeze Ahead

These muffins are easy to make, have a nice dose of veggies, and freeze and thaw really well. I like to thaw frozen muffins overnight in the fridge or more quickly at room temperature, and heat in 15 second increments in the fridge. I love these as a parent since they are nutritious, but also easy to eat with one hand. And they pair well with soups and salads, or just sliced fruit.

Easy Veggie Muffins
Serve up veggies in a kid-friendly form with these SO-good Veggie Muffins. They have broccoli, carrots, protein, and kid-approved flavor!
Get the recipe
veggie muffins on gray towel
Pizza Muffins (with Veggies!)
These work well to make ahead and warm up for an easy lunch or dinner. These taste best served warm.
Get the recipe
Mini Egg Muffins with Cheese and Veggies
These tender Egg Muffins are packed with protein and vitamins—and can be made ahead of time! Add any veggie you like, whether carrots, butternut squash, broccoli, or spinach.
Get the recipe
So Good Spinach Egg Muffins
These mini Spinach Egg Muffins mix up in minutes and are one of our go-to easy meals. They're packed with iron and protein, and you can make them ahead and stash them in the fridge until you need them for the kids.
Get the recipe
Easy Bacon and Egg Muffins
I like adding the thyme in these for extra flavor, but it's optional! Be sure to grease your muffin tin well with nonstick spray to help prevent these from sticking to the pan. A nonstick mini muffin pan works best here.
Get the recipe

How to Make Ratatouille Step-by-Step

Soups, Stews, and Sauces to Freeze Ahead

Veggie packed and easy to make, these make-ahead soups, stews, and sauces make pulling together meals easy in future weeks and months.

I like to freeze soups and sauces like these in quart-size freezer containers, which is a nice portion size for my family of four. Use smaller or larger containers as needed.

Chicken and Stars Soup
With a quick cooking time, a veggie-loaded base, and most comforting texture and flavor, this Chicken and Stars Soup is an all-time favorite family meal. It's soothing when illness strikes and just makes for a fast and yummy meal when you need it.
Get the recipe
Chicken and stars soup in two white bowls.
Easy Ratatouille with Pasta
This recipe makes enough for two meals. You can cut it in half if desired, but I like to make the larger batch and keep half in the freezer for a future meal—it's the same amount of cooking effort, so why not!
Get the recipe
Healthy Broccoli Cheddar Soup
With plant-based protein, veggies, and cheese, this soup is a wonderful way to serve up healthy comfort food to the whole family. (Adapted from FamilyFun magazine.)
Get the recipe
broccoli cheese soup recipe
Slow Cooker Black Bean Soup
Use the crock pot to cook up a hearty and nutritious Slow Cooker Black Bean Soup with veggies and lots of kid-friendly flavor. It's easy, versatile, and a great freezer meal
Get the recipe
Favorite Vegetarian Lentil Soup
With a quick method and a variety of vegetables packed into the soup, this vegetarian Lentil Soup is a perfect weeknight family dinner—especially when you're craving comfort food.
Get the recipe
bowl of vegetarian lentil soup.
Vegetarian Bean Chili (Big Batch)
When serving this to a little one, I like to drain off much of the broth. This makes it a little easier (and less messy) for them to eat. If your family likes spice, add in a dash or two of cayenne pepper.
Get the recipe
vegetarian bean chili in bowls on table.
Easy Red Lentil Soup
With plant-based protein and Vitamin C-rich veggies, this brightly flavored Red Lentil Soup—with sweet potato, ginger, and coconut— is a perfect fast family dinner ready in less than 30 minutes.
Get the recipe
red lentil soup for parent and baby
Easy Marinara Sauce with Extra Veggies
Serve this sauce with 1 pound of your family's favorite pasta for an easy and healthy dinner.
Get the recipe
easy marinara sauce in jar on towel
One-Pot Vegetable Broth
Make a delicious vegetable broth that keeps all the nutrients right in the mix with this super easy method. It's a wonderful way to add extra veggies to soups, pastas, and more. (See the Notes at the end for instructions on using this to cook pasta.)
Get the recipe
Vegetable broth in three glass jars with lids.
Easy Kale Pesto
Try this healthy pesto with your favorite pasta or in place of pizza sauce on pizza! It's a kid-friendly way to serve up kale, and you don't have to worry about it turning brown if you store it.
Get the recipe
Easy Green Pasta Sauce
Give homemade mac and cheese extra oomph with this power-packed Green Pasta Sauce. It is cheesy, has a dose of greens, and is super easy to make.
Get the recipe
Green pasta sauce pasta in two bowls.

Bites and Tots that Freeze Well

Stash these easy meals into the freezer for options to share with older siblings. These all work to make ahead and freeze, then warm up in seconds to minutes.

Favorite Pizza Bites
Fluffy pizza bites are a delicious lunch or dinner option—and you can customize the filling to please your kids! We like these with a little side of warmed marinara sauce for dipping.
Get the recipe
Favorite Pizza Rolls (with Spinach and Cheese)
Be sure to grease your pan well and roll the dough up fairly tightly around the fillings for best results. (But it's okay if they don't look perfect when they go into the pan!) 
Get the recipe
Crispy Baked Chicken Nuggets
These baked chicken nuggets have simple ingredients and a pleasantly crispy exterior. Aim to cut the chicken into similarly sized pieces so they bake evenly.
Get the recipe
baked chicken nuggets on plate with ketchup.
Homemade Chicken Nuggets (with Sweet Potato)
Crispy on the outside and tender in the middle, these Homemade Chicken Nuggets are both easy and delicious. You can prep the sweet potato up to 5 days ahead if that's easier for you, too. Try serving these with ketchup, ranch, or marinara sauce.
Get the recipe
Chicken nuggets on baking sheet after cooking.
Homemade Veggie Nuggets (with 3 Veggies!)
I like to prep the veggies and rice ahead of time so that the process of making the nuggets is a little quicker. You can of course do it all at once though!
Get the recipe

Sweet Muffin Freezer Meals

Muffins are perfect for easy breakfasts and snacks, or as a side for a dinner. Each of these is packed with nutrients and is a simple meal for a parent or older sibling.

Sweet Spinach Muffins with Banana
These healthy muffins taste like a delicious banana muffin, but with the added nutrition of a big handful of spinach. These store well, so you can make them ahead of time and pull them out of the fridge or freezer to serve.
Get the recipe
spinach banana muffins on pink plate
Sugar-Free Banana Muffins
Be sure to use very ripe bananas (with lots of brown spots!) for the best flavor and natural sweetness. (I updated this recipe December 2020 to ensure the most reliable results. The original version of this recipe is the “Egg-free” option in the Notes if you loved that. In the main recipe, I reduced the oil, added an egg, increased the baking soda a smidge, and reduced the baking time. They’re great!)
Get the recipe
Blueberry Banana Muffins with Oats
Like a cross between a fluffy blueberry muffin and baked oatmeal, these muffins are moist and packed with yummy nutrition.
Get the recipe
blueberry banana muffins
Banana Oatmeal Muffins (SO Good!)
With just a handful of nutritious ingredients, you can bake up super easy Banana Oatmeal Muffins to share with the kids. For the best flavor and sweetness, use bananas with a lot of brown spots. Bonus: These store so well in the fridge for days!
Get the recipe
banana oatmeal muffins
Pumpkin Oatmeal Muffins
These store well in the fridge so you can make them a day or two ahead if you prefer—or bake and serve warm from the oven. These taste like a cross between baked oatmeal and a traditional pumpkin muffin (they don’t have any flour, so they’re a little denser than a traditional muffin, but still super moist!).

Get the recipe
healthy pumpkin chocolate chip muffins on rack
Fluffy Chocolate Muffins
Fluffy, tender, and just sweet enough, these are delicious Chocolate Muffins to share with the kids. See the Notes for allergy swaps.
Get the recipe
chocolate muffins on wire rack.
Chocolate Chip Mini Muffins (Little Bites Copycat)
Moist tender Mini Chocolate Chip Muffins that taste as good as store bought, but have a little extra nutrition? Sign. Me. Up. These muffins are seriously delicious and are a must-make if you have fans of Little Bites in your house!
Get the recipe

Meatballs to Stash in the Freezer

Meatballs, which I love over salads, grain bowls, pasta,  in sandwiches, or in broth, are one of my favorite meal components to make ahead and freeze in almost any phase of life, but especially the postpartum phase. You can simmer frozen beef, chicken, or lamb meatballs in pasta sauce or broth to thaw, or thaw overnight in the fridge and warm in short 15-30 second increments in the microwave.

Healthy Meatballs (with Hidden Vegetables)
With the texture you expect from a traditional meatball but added nutrition from three types of veggies, your whole family will love these.
Get the recipe
healthy meatballs in large bowl and small kids bowl
Best Healthy Mini Meatballs
Classic Italian meatballs with kale tucked inside to help toddlers eat their greens! (You can of course use the more traditional parsley instead of kale if you prefer.)
Get the recipe
4-Ingredient Baked Chicken Meatballs
With just four simple and affordable ingredients, you can make tender Baked Chicken Meatballs to share with the kids. Bonus: You can tuck a veggie into the mix, and they are perfect to batch-cook and stash in the freezer!
Get the recipe
baked chicken meatballs on cookie sheet.
Healthy Chicken Meatballs with Sweet Potato
These healthy Chicken Meatballs are flavorful and have a veggie right in the mix. (Plan to cook your sweet potato ahead of time. See the Notes at the end of the recipe for options!)
Get the recipe
Easy Sausage Meatballs
Add more flavor to your next batch of meatballs with this easy Sausage Meatball recipe. (Feel free to freeze half of the batch to use in a future meal.)
Get the recipe
Moroccan Lamb Meatballs
With a mellow, kid-friendly flavor, veggies tucked inside, and an easy baking method that makes cleanup a breeze, these Lamb Meatballs are a delicious family dinner recipe to pair with pita, grains, or pasta.
Get the recipe

Grains and Beans to Make-Ahead and Freeze

Grains like rice and quinoa, and beans are staples in what I feed my family so I always batch-cook them and freeze them for future meals. This is great for post baby since you can pull them out and put together super simple, yet nourishing meals.

Grains such as rice, quinoa, or farro: Prepare according to package directions and let cool fully. Freeze, the thaw in the fridge or at room temperature.

Easiest Homemade Refried Beans
This recipe makes enough for 2-3 meals depending on the size and appetites of your family. See below for storage information!
Get the recipe
slow cooker refried beans
Slow Cooker Black Beans (with Instant Pot Option)
This recipe makes enough for 4-5 meals depending on the size and appetites of your family. I make one batch about every 4-6 weeks and freeze the beans in meal-size portions until we’re ready to enjoy them. You can also use just 1 pound of beans if desired and cook them as directed—just cut the seasoning in half as well.
Get the recipe
Easy Pinto Beans Recipe
Learn how to make perfect Pinto Beans in the Instant Pot (or Slow Cooker) with this easy method. You can double this recipe to cook 2 pounds of dried beans at once. Just increase the water to 12 cups.
Get the recipe
pinto beans recipe in white bowl
How to Make Coconut Rice
Make this without the optional flavors for a simple, yet yummy side dish that’s easy for your little ones to eat since the grains hold together well. Add just ginger, or add ginger and the optional spices at the end for more flavor. We like adding raisins to the mix when we add the extra spices!
Get the recipe
how to make coconut rice

Best Snacks to Make Ahead and Freeze

These are some of my go-to healthy snacks to make ahead and stash for later for both myself and to (sometimes, ha!) share with older kids.

Favorite Lactation Cookie Recipe
This easy Lactation Cookie recipe (with chocolate chips) is so good for breakfast, treats, or afternoon snack. They're egg, dairy, and gluten-free and are great to share with the kids, too.
Get the recipe
Lactation cookies recipe with peanut butter and chocolate
Easy Homemade Granola Bars
We like to have these granola bars as a snack or toddler breakfast with milk or a smoothie—and they're an excellent lunch box component too. You can make them plain or choose a flavor to add!
Get the recipe
Easy Homemade Granola (Added Sugar Free)
This healthy granola recipe uses applesauce for sweetness and bakes at a lower temperature to lower the risk of burning around the edges. Plus, find an option to make it without added sugar id desired.
Get the recipe
homemade granola in jar
Quick and Easy No-Bake Granola Bars
You can make these ahead and store in the fridge or freezer and have grab and go snacks on hand for days/weeks!
Get the recipe
no bake granola bars sliced
Peanut Butter Oatmeal Energy Balls
These no-bake bites taste like a cross between oatmeal raisin and peanut butter cookie dough. I use natural creamy peanut butter (like the kind from Smuckers), and it works really well.
Get the recipe
Favorite Bliss Balls
These no-bake Bliss Balls have bright berry flavor, are packed with protein and beneficial fats, have only 5 ingredients, and store ridiculously well in the fridge for weeks. They are a satisfying snack to share with the kids.
Get the recipe
Bliss balls on red plate.
Healthy Breakfast Bars with Jam
Use Sunbutter to make these nut-free. You can cut these into smaller bars if desired. If you want them a little softer, serve them at room temperature rather than chilled.
Get the recipe
Blueberry Date Bars
These Date Bars are super moist and easy for little ones to chew—and are made with a handful of wholesome ingredients that taste seriously good, too. It's ready quickly and stores amazingly well.
Get the recipe
Blueberry date bars cut into slices on parchment paper.

Frequently Asked Questions

What meals should I freeze after having a baby?

The easiest meals to freezer after having a baby are any leftovers that you can freeze in meal-size portions so you can pull one out and have a meal for yourself (or an older child) ready to go. You can also freeze meals that people drop off including chili, stews, soups, muffins, and some meats like meatballs and shredded meat.

What is a good meal to take to a new mom?

Any and all! In all seriousness though, a meal that’s satisfying, easy to reheat, and has components to feed the rest of her family as needed are perfect. My favorite meals to drop off are soup with muffins and fruit, Pizza Rolls with salad and dressing, or Cheesy Meat Buns with fruit. Or keep it simple with a jar of tomato sauce or marinara sauce, pasta, and a Caesar Salad Kit.

What are some easy sides I can add?

Salad kits, diced fruit, crackers and cheese, Sauteed Carrots, applesauce, and some Chocolate Chip Cookies are my favorite ideas.

What food cannot be frozen?

Fresh veggies don’t freeze well if you want to eat them fresh, and sometimes dairy-based foods can separate.

When should you make freezer meals before baby?

Anytime in the third trimester is a perfect time to make freezer meals. Just watch yourself if you get super excited about doing it—make a variety to ensure you’ll actually eat what you make, rather than making a ton of one specific type of recipe!

Best Tips for Freezer Meals

Here are some of my best tips for freezer meals to enjoy once baby is here.

  • Let any food you plan to freeze cool fully first.
  • Store in containers meant for the freezer including freezer storage containers and freezer zip top bags. Remove as much air as possible to reduce the chances of freezer burn.
  • Label and date all food so you know what it is.
  • If you freeze food that someone dropped off to you, be sure to label it with reheating info so you remember what it is and how to prepare it.
  • Think through whether you’ll want a large portion of a food or if you would rather have smaller portions to grab individual meals for yourself.
  • Freeze some foods for older siblings so you have snacks and meal components ready to go.
  • Freeze any of the foods in this post for 3-6 months. Send recipe links to friends or family to cook for you!
  • Use any of these in a Meal Train.
  • Add flavor to reheated food with fresh herbs (such as basil or parsley), cheese (such as shredded cheddar cheese or mozzarella cheese), Parmesan cheese, a drizzle of olive oil, sour cream, or hot sauce.

Related Recipes

I’d love to hear your favorite freezer meals, so please comment below to share!

This post was first published February 2021.

Related Posts

Related Products

Share it with the world


Filed Under

Leave a comment

Your email address will not be published. Required fields are marked *


  1. 5 stars
    My brother is about to have his first baby and I’ve been wanting to do something with food for him so this is perfect! Thanks so much!!