Instant Pot Freezer Meal Prep: 7 Healthy Dinners for Stress-Free Weeknights

Transform your dinner routine with our ultimate guide to Instant Pot Freezer Meals! In just a couple of hours, you can prep 7 amazing, healthy dinners, making stocking your freezer incredibly easy and efficient. This comprehensive post includes a full grocery list and free printables to guide you every step of the way.

For a long time, the idea of preparing a multitude of meals and then meticulously documenting the process felt incredibly overwhelming. As a busy mom with little ones who constantly demand attention, the thought was frankly daunting. But I’m so glad I finally took the plunge and tackled this project!

You won’t find any crazy demands here to prep a month’s worth of freezer meals in a single day. Instead, I’ve curated a collection of seven fantastic freezer-friendly recipes – six designed specifically for your Instant Pot, and one that gets a head start in the Instant Pot before finishing beautifully in the oven. Seven meals feel like the perfect starting point: it’s enough to make a significant dent in your weekly cooking but entirely manageable within a couple of hours. This means you can easily fit it into a weekend afternoon or a dedicated evening session, even if your kids are as lively as mine!

And who knows, you might even find yourself enjoying the process! Put on some upbeat music, perhaps pour a glass of your favorite beverage, and invite your partner or a best friend to join in the fun. After all, “date night meal prep” is definitely a thing, right? Let’s dive in and get your freezer stocked with delicious, nutritious meals!

The Yummy List of Meals for This Healthy Instant Pot Freezer Prep

Here are the delicious and wholesome meals you’ll be preparing:

Buffalo Chicken Chili
Chicken and Veggie Soup
Chicken Tortilla Soup
Maple BBQ Chicken
Asian Chicken
Healthy Shepherd’s Pie
Balsamic Chicken

Essential Supplies for Your Instant Pot Freezer Meal Prep

Before you begin your epic meal prep session, gather these essential tools to ensure a smooth and efficient process. Having everything ready beforehand will save you time and stress.

⇒CLICK HERE FOR A PRINT-FRIENDLY SUPPLY LIST

An Instant Pot – I personally use this model and absolutely adore it for its versatility and speed.
A box of gallon-sized freezer bags – essential for storing your prepped meals.
Small Ziplock bags – useful for storing individual portions of spices or smaller ingredients.
A small foil freezer pan with a lid – perfect for the Shepherd’s Pie.
A sharpie – to clearly label your freezer bags with meal names and cooking instructions.
Parchment paper – ideal for cooling rice and preventing sticking.
Two baking sheets – for cooling cooked rice quickly.
Large glass bowls – for efficient mixing and cooling.
Measuring cups and spoons – for accurate ingredient portions.
Spoons/whisks – for easy mixing of sauces and ingredients.
Optional, but highly recommended: these awesome Baggie Holders – they make filling freezer bags a breeze!

Your Ultimate Grocery List for Prep Day

Once you have your supplies, it’s time to hit the grocery store! I’ve made it incredibly easy for you with my comprehensive printable grocery list. This list is divided by category, ensuring you don’t miss a single ingredient needed for your 7 healthy Instant Pot freezer meals.

⇒CLICK HERE FOR A PRINT-FRIENDLY GROCERY LIST

GROCERY ITEMS FOR PREP DAY:

MEAT

4 lbs chicken breast (boneless, skinless)
3-4 lbs boneless skinless chicken thighs
1.5 lbs lean ground chicken (or substitute with ground turkey)
1 lb lean ground turkey

VEGETABLES

1 bag of carrots
1 bag of celery
3 white onions
1 red onion
8 cloves of garlic
1 zucchini
1 1/2 cups of fresh string beans
1 head of cauliflower
1 lb red potatoes (aim for 2 cups chopped)
1 jalapeño

SPICES/HERBS

Garlic powder
Onion powder
Chili powder
Dried basil
Dried oregano
Red pepper flakes
Ground cumin

CANNED GOODS

3 (32 oz) containers of organic, low sodium vegetable or chicken stock
3 (28 oz) cans of diced tomatoes
1 (10 oz) can of diced tomatoes with green chilies
1 (14.5 oz) can of no salt added diced tomatoes
2 cans of tomato paste
1 can of no salt added black beans

FROZEN

1 bag of frozen corn

DAIRY (OR DAIRY-FREE ALTERNATIVES)

Butter or ghee (I use a dairy-free alternative)

PANTRY STAPLES

Himalayan or sea salt
Black pepper
Olive oil cooking spray
Coconut aminos
Maple syrup/honey (can be used interchangeably)
Apple cider vinegar
Thickener of your choice (arrowroot starch, tapioca flour, corn starch, rice flour, etc.)
Hot sauce/Tabasco
Balsamic vinegar
Coconut oil
Brown rice

GROCERY ITEMS FOR THE DAY YOU EAT (optional, but highly recommended for optimal flavor):

For Chicken Tortilla Soup:

Shredded cheddar cheese
1 avocado
1 bunch of fresh cilantro
Corn tortillas (for homemade tortilla strips)

For Chicken and Veggie Soup:

Baby spinach
Parmesan cheese

For Buffalo Chicken Chili:

Plain Greek yogurt (small container)
Blue cheese crumbles
Chives

For Maple BBQ Chicken:

A fresh veggie side (we love a crunchy slaw!)

For Asian Chicken:

A fresh veggie side (green beans or broccoli are excellent choices)

For Balsamic Chicken:

Parmesan cheese
Zucchini (for making zoodles)

And Now You Are All Set to Start Prepping!

With your ingredients and supplies ready, you’re officially prepared to transform your kitchen into a meal prep powerhouse! Follow these steps to efficiently assemble your freezer meals. Remember to clearly label each bag as you go, including the meal name, date, and cooking instructions.

⇒CLICK HERE FOR A PRINTABLE STEP-BY-STEP PREP LIST

Table of Contents

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General Prep Steps

STEP 1: Cook Brown Rice

Start by making a batch of brown rice in your Instant Pot. This versatile grain will be a side for several of your upcoming meals.
Add 3 cups of brown rice to your Instant Pot with 3 cups of water.
Set the Instant Pot to “Manual” or “High Pressure” for 22 minutes.
Once the cooking time is complete, allow a 10-minute natural pressure release (meaning, don’t touch the valve for ten minutes). After 10 minutes, you can do a quick release of any remaining pressure.
Immediately remove the cooked rice from the Instant Pot and spread it evenly on baking sheets lined with parchment paper to cool completely. This prevents the rice from clumping and makes it ideal for freezing.

STEP 2: Chop Veggies and Organize Pantry Items

Efficiently chopping all your vegetables at once is a huge time-saver. Get them all prepped and ready for assembly.

Chop the following vegetables:
- 3 cups of carrots (diced)
- 3 cups of celery (chopped)
- 3 yellow onions (diced)
- 1 red onion (diced)
- 2 cups of cauliflower florets
- 2 cups of red potatoes (diced)
- 1 jalapeño (minced, remove seeds for less heat)
- 1 1/2 cups of fresh string beans (cut into bite-sized pieces)
- 1 zucchini (cut into half-moons)
- 8 cloves of garlic (minced; divide into 4 equal piles for easy distribution)
Open all canned goods and have them ready.
Gather all spices, oils, and salt on your counter so they are easily accessible.
Ensure the cooked brown rice is cooling properly on your parchment-lined baking sheets.

Meal-Specific Prep

STEP 3: Buffalo Chicken Chili

This chili offers a spicy kick with a creamy finish – perfect for a comforting meal.

Prepare your gallon-sized freezer bag: Label it “Buffalo Chicken Chili,” today’s date, “Cooktime: 20 minutes, quick release,” and “Serve topped with blue cheese crumbles (mixed with Greek yogurt) and chives.”
Coat your Instant Pot inner pot with cooking spray. Set it to “Saute” and brown 1.5 lbs of ground chicken until it’s fully cooked.
Add in ¼ cup of diced onions and cook for a few minutes until fragrant.
Stir in 1 cup of diced carrots, 1 cup of chopped celery, and 2 cloves of minced garlic (approximately 2 tablespoons or ¼ of your pre-chopped garlic). Cook for another few minutes.
Set the Instant Pot to “Keep Warm.”
In a blender, pulse 1 (28 oz) can of diced tomatoes a few times until it has a chunky tomato juice consistency. Add 2-4 cups of this blended tomato (use less for thicker chili, more for a soupier texture) to the Instant Pot, along with chili powder and hot sauce to taste. Stir everything together.
Remove the inner pot from the heat and allow the chili mixture to cool completely before transferring to your labeled freezer bag. Wash the Instant Pot inner pot for the next recipe.

STEP 4: Easy Chicken and Veggie Soup (Two Bags)

This soup is packed with nutrients and incredibly comforting, perfect for a chilly evening.

Prepare TWO gallon-sized freezer bags: Label each bag “Easy Chicken and Veggie Soup,” today’s date, “Cooktime: 20 minutes, quick release.” Also, add: “After cook time, add 1 ½ cups of spinach to wilt. Season with salt and pepper and serve with Parmesan cheese.”
Divide the following ingredients as evenly as possible between the TWO labeled gallon-sized freezer bags:
- 1 cup of diced carrots
- 1 cup of chopped celery
- 1/2 diced yellow onion
- 2 cloves of minced garlic
- 1 zucchini, cut in half-moons
- 1 1/2 cups of fresh string beans, cut into bite-sized pieces
- 32 oz of organic chicken stock
- 1 (28 oz) can of diced tomatoes
- 1 cup water
- 1 lb chicken breasts
- 1 tsp Himalayan salt

STEP 5: Chicken Tortilla Soup (Two Bags)

A flavorful and satisfying soup that’s even better with fresh toppings.

Prepare TWO gallon-sized freezer bags: Label each bag “Chicken Tortilla Soup,” today’s date, “Cooktime: 15 minutes, quick release.” Add a note for serving: “Serve topped with avocado, cheese, lime wedges, Greek yogurt, fresh cilantro, and homemade tortilla strips.”
(Note for later: To make homemade tortilla strips: Preheat your oven to 350°F (175°C) and cut corn tortillas into strips. Spray lightly with olive oil spray and sprinkle with Himalayan salt. Bake for about 10-15 minutes until crispy.)
Divide the following ingredients as evenly as possible between the TWO labeled gallon-sized freezer bags:
- 1 1/4 lbs raw boneless, skinless chicken breasts (about 3-4 breasts)
- 10 oz. diced tomatoes with green chilies
- 14.5 oz. diced tomatoes (no salt added)
- 1 cup frozen corn
- 1 cup black beans (no salt added), drained & rinsed
- 1 medium onion, diced
- 1 jalapeño, diced
- 2 cloves minced garlic
- 4 cups of organic, low sodium chicken broth or stock
- 1 tsp. ground cumin
- 1 tsp. chili powder
- 1 tsp. Himalayan salt
- 1/4 tsp. black pepper

STEP 6: Maple BBQ Chicken

Sweet and tangy, this BBQ chicken is a family-friendly favorite that pairs perfectly with rice and your favorite veggies.

Prepare ONE gallon-sized freezer bag: Label it “Maple BBQ Chicken Thighs,” today’s date, “Cooktime: 10 minutes, quick release. Remove chicken.” Also add: “To thicken sauce, set IP to Saute, stir in thickener (1 tsp at a time) until desired thickness. Serve with prepped rice and a veggie side.”
Assemble the Maple BBQ Sauce by mixing the following in a bowl:
- 1/2 cup tomato paste
- ⅓ cup water
- ¼ cup coconut aminos
- 3 T pure maple syrup
- 2 T apple cider vinegar
- ¼ tsp garlic powder
- ¼ tsp onion powder
- A sprinkle of salt
Place the prepared BBQ sauce and 1.5 lbs of boneless, skinless chicken thighs into the labeled gallon freezer bag. Ensure the chicken is well coated with the sauce.

STEP 7: Asian Chicken

This sweet and savory Asian chicken is a fantastic addition to your freezer, ready for a quick weeknight dinner.

Prepare ONE gallon-sized freezer bag: Label it “Asian Chicken Thighs,” today’s date, “Cooktime: 15 minutes, quick release. Remove chicken.” Also add: “To thicken sauce, set IP to Saute, stir in thickener (1 tsp at a time) until desired thickness. Serve with prepped rice and a veggie side.”
Assemble the Asian Chicken sauce by mixing the following in a bowl:
- 1/4 cup of honey
- 1/3 cup of coconut aminos
- 1 T tomato paste
- 2 tsp coconut oil (melted if solid)
- 1/2 tsp sea salt
- A dash of crushed red pepper flakes (adjust to your spice preference)
Add all of the mixed sauce and 1.5 lbs of boneless, skinless chicken thighs to the labeled gallon freezer bag. Mix well to coat the chicken.

STEP 8: Healthy Shepherd’s Pie (Part One)

This lighter version of Shepherd’s Pie is comforting and nutritious, with a delicious cauliflower-potato topping.

Add 2 cups of cauliflower florets and 2 cups of diced red potatoes to the Instant Pot with 1 cup of chicken broth. Sprinkle with a pinch of salt.
Set the Instant Pot to “Manual” or “High Pressure” for 5 minutes. When the cooking time finishes, perform a quick release of pressure.
While the cauliflower and potatoes are cooking, you can begin preparing the Balsamic Chicken to optimize your time.

STEP 9: Balsamic Chicken

This rich and tangy balsamic chicken is a flavorful meal that’s easy to pair with zoodles or rice.

Prepare ONE gallon-sized Ziplock bag: Label it “Balsamic Chicken,” today’s date, “Cooktime: 10 minutes, quick release. Remove chicken.” Add a serving suggestion: “Serve with zoodles or brown rice and Parmesan cheese.”
Spray a non-stick pan with olive oil cooking spray. Sauté ½ diced red onion and 2 cloves of minced garlic together over medium-low heat until the onions are translucent and softened.
Remove the sautéed mixture from the heat and let it cool completely. Reserve the pan for the second part of the Shepherd’s Pie prep.
Assemble Balsamic Chicken by adding the following to the ONE prepared gallon bag:
- 1-2 lbs boneless, skinless chicken breast
- 1 (28 oz) can of diced tomatoes
- The sautéed onions and garlic
- 1/2 cup balsamic vinegar
- 1/2 tsp each of dried basil, dried oregano, and garlic powder
- Salt and pepper to taste

STEP 10: Healthy Shepherd’s Pie (Part Two)

Now, let’s finish assembling the Shepherd’s Pie, combining the delicious meat and vegetable base with the creamy topping.

Once the cauliflower and potatoes from Step 8 are cooked, carefully remove them from the Instant Pot. Drain them very well, then transfer them to a food processor or a large mixing bowl (if using a hand mixer).
Add ½ tsp of salt and 2 T of olive oil, ghee, or vegan butter to the cauliflower-potato mixture. Blend or mash until smooth. If needed, add a tablespoon or two of chicken broth to achieve a creamy consistency. Allow this topping mixture to cool.
Return the inner pot to the Instant Pot. Use the “Saute” function to brown 1 lb of lean ground turkey until cooked through.
Add 1 cup of diced carrots, 1 cup of diced celery, ½ diced onion, ⅓ cup of chicken broth, 2 T of water, 3 T of tomato paste, and ½ tsp of salt to the turkey. Stir everything together.
Place the lid on the Instant Pot. Set it to “Manual” or “High Pressure” for 5 minutes. When the cook time is finished, perform a quick release.
Prepare a foil tin or another freezer and oven-safe casserole pan by spraying it with olive oil spray.
Once the turkey and veggie mixture is done, remove it from the Instant Pot. If there’s excess liquid, you can cook it on “Saute” for a few minutes to thicken or carefully drain some liquid.
Add the turkey mixture as the base to your prepared foil pan. Evenly spread the cooled cauliflower-potato mixture over the top.
Label the pan with the following information: “Healthy Shepherd’s Pie” and today’s date. Also, include cooking instructions: “Thaw completely in the refrigerator, then bake at 350°F (175°C) for 30 minutes, or until heated through and bubbling.”

STEP 11: Brown Rice Portioning

The prepped brown rice will serve as a versatile side for your Maple BBQ Chicken and Asian Chicken meals. Proper freezing will ensure it remains fluffy.

Prepare TWO gallon-sized freezer bags: Label each bag “Brown Rice” and today’s date. Add heating instructions: “Remove from bag and heat in microwave with 2 T of water for 2-3 minutes or until hot.”
Divide the completely cooled brown rice into two bags. Lay the bags flat and gently spread the rice evenly to create a thin layer. This helps prevent clumping and allows for faster thawing and reheating. Freeze flat.

You are done! Congratulations! Pour yourself a glass of wine or your favorite beverage and get someone else to clean up – you’ve certainly done enough work for today! Enjoy the incredible satisfaction of a freezer full of healthy, ready-to-eat meals.

Regarding future cooking, while I always recommend thawing your food first for best results, all of these Instant Pot meals should cook well from frozen using the same cook times. That’s the true magic and convenience of the Instant Pot!

If you found this Instant Pot freezer meal prep plan helpful, please let me know! I’d love to work on another one (though I might just need a babysitter, lol!).

Easy Freezer Meals Printables

To make your Instant Pot freezer meal prep experience even smoother, download these free printables. They’re designed to keep you organized and on track from start to finish!