Ultimate Crock Pot Freezer Meal Prep: 7 Healthy Dinners in Hours!

Unlock the secret to stress-free weeknights with our comprehensive Crock Pot Freezer Meal Prep guide! In just a couple of hours, you’ll have 7 incredibly healthy and delicious dinners ready to go, waiting in your freezer. This invaluable resource includes step-by-step instructions, a full grocery list, and exclusive free printables to make your meal prep journey a breeze. This post contains affiliate links for products we trust and love.

Last week, our Instant Pot freezer meal plan took off, receiving an overwhelming amount of positive feedback from so many of you looking to simplify your healthy eating! We’re absolutely thrilled to hear how much it’s helping families stay on track. However, many of you reached out, expressing a desire for a dedicated Slow Cooker (Crock Pot) version. And so, by popular demand, here it is!

This Crock Pot meal plan is thoughtfully designed to be almost identical in its simplicity and effectiveness to its Instant Pot counterpart. It features 7 incredibly easy-to-assemble dinners that you can prepare, freeze, and then simply “dump and cook” on those chaotic days when time is a luxury. If your life feels as busy as ours, you know those days are more often than not. Get ready to reclaim your evenings and enjoy delicious, homemade meals with minimal effort!

Let’s dive in and get started on transforming your mealtime routine!

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The Delicious Lineup: 7 Healthy Crock Pot Freezer Meals

Get ready to be excited about dinner again! Here’s a tantalizing list of the 7 healthy, family-friendly meals you’ll be prepping today. Each recipe is designed to be flavorful, easy to cook, and perfectly suited for the freezer, ensuring a fresh-tasting meal whenever you need it most.

Buffalo Chicken Chili: A zesty and hearty chili with a kick, perfect for a cozy night. It’s packed with lean chicken and vegetables, offering a spicy twist on a classic comfort food.
Chicken and Veggie Soup: A nourishing and light soup bursting with fresh vegetables and tender chicken. This recipe is wonderfully comforting and an excellent way to get your daily dose of greens.
Chicken Tortilla Soup: A vibrant and flavorful soup, full of Tex-Mex goodness. It’s incredibly satisfying with a blend of spices, beans, corn, and tender chicken, ideal for topping with your favorite fresh garnishes.
Maple BBQ Chicken: Sweet and smoky chicken thighs that are tender and fall-off-the-bone delicious. This sticky, flavorful BBQ chicken is fantastic served with rice or a fresh slaw.
Asian Chicken: A quick and easy dish featuring succulent chicken thighs bathed in a savory, umami-rich Asian-inspired sauce. Pair it with rice and steamed green beans for a complete meal.
Spaghetti Squash and Meat Sauce: A healthier take on spaghetti, with a rich, flavorful meat sauce perfectly complemented by nutrient-dense spaghetti squash. It’s a satisfying and low-carb option that doesn’t compromise on taste.
Balsamic Chicken: Tender chicken simmered in a tangy and slightly sweet balsamic sauce with diced tomatoes and aromatic garlic. This elegant dish is surprisingly simple to make and pairs beautifully with zoodles or pasta.

Before you begin your epic meal prep session, ensure you have these essential supplies on hand. Having everything ready will streamline your process and make the experience much more enjoyable.

⇒ CLICK HERE FOR A PRINT-FRIENDLY SUPPLY LIST

A reliable Slow Cooker: A good quality slow cooker is the heart of this entire operation. (This is the exact one I personally use and highly recommend for its consistent performance.)
A quality saute pan: Essential for browning meats or sautéing aromatics before they go into your freezer bags.
A box of gallon-sized freezer bags: These are your best friends for organizing and storing individual meal components. Choose sturdy bags to prevent leaks and freezer burn.
1-2 small Ziplock bags for veggie scraps: Keep your workspace tidy by collecting scraps for composting or quick disposal.
A Sharpie: Indispensable for labeling your freezer bags with meal names, dates, and cooking instructions.
Parchment paper: Crucial for cooling cooked rice evenly and preventing it from clumping, making it easier to portion and freeze.
2 baking sheets: Ideal for cooling cooked ingredients quickly and uniformly.
Large glass bowls for cooling/mixing: Perfect for combining ingredients and allowing warm items to cool down safely before freezing.
Measuring cups and measuring spoons: For accurate ingredient proportions, ensuring your meals taste perfect every time.
Spoons/whisks for mixing: Basic kitchen tools for combining sauces and ingredients.

Now that your tools are ready, it’s time for the grocery run! We’ve made it incredibly simple for you with our downloadable, printable grocery list. This list is comprehensive, covering everything you need for prep day and those optional but highly recommended “day-of” additions.

⇒ CLICK HERE FOR A PRINT-FRIENDLY GROCERY LIST

GROCERY ITEMS FOR PREP DAY:

MEAT

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

VEGETABLES

1 bag of carrots (essential for adding sweetness and nutrients to many dishes)
1 bag of celery (a classic aromatic base for soups and chilis)
2 white onions (versatile for a variety of recipes)
1 red onion (adds a milder, sweeter flavor, especially good when sautéed)
2 heads of garlic (fresh garlic elevates almost any savory dish)
1 zucchini (a fantastic addition to soups and stews)
1 1/2 cups of fresh string beans (adds a crisp texture and vibrant color)
1 jalapeno (for a touch of heat in your chili and tortilla soup)

SPICES/HERBS

Garlic powder
Onion powder
Chili powder
Dried basil
Dried oregano
Red pepper flakes (for a little extra heat if desired)
Ground cumin
Italian seasoning (a convenient blend, or use basil and oregano interchangeably)

CANNED GOODS

3 (32 oz) cartons of organic, low sodium vegetable or chicken stock (the base for many soups)
3 (28 oz) cans of diced tomatoes
2 (28 oz) cans of crushed tomatoes
1 (10oz) can of diced tomatoes with green chilies (adds a unique flavor and mild spice)
14.5 oz no salt added diced tomatoes
2 cans of tomato paste (for rich, concentrated tomato flavor)
1 can of no salt added black beans (rinsed and drained for Chicken Tortilla Soup)

FROZEN

1 bag of frozen corn (a sweet and colorful addition to your tortilla soup)

PANTRY STAPLES

Himalayan or sea salt
Black pepper
Olive oil cooking spray
Coconut aminos (a fantastic soy-free alternative to soy sauce, or use low sodium soy sauce)
Maple syrup/honey (can be used interchangeably for natural sweetness)
Apple cider vinegar
Thickener of your choice (arrowroot, tapioca, corn starch, rice flour, etc. for sauces)
Hot sauce/Tabasco (for adjustable heat in Buffalo Chicken Chili)
Balsamic vinegar
Coconut oil
Brown rice (for serving with several of these delicious meals)

GROCERIES FOR THE DAY YOU EAT (OPTIONAL, BUT HIGHLY RECOMMENDED FOR THE BEST EXPERIENCE):

These fresh additions will elevate your frozen meals to gourmet status!

Chicken Tortilla Soup Toppings:

Shredded cheddar cheese (for a classic cheesy finish)
1 ripe avocado (adds creamy richness and healthy fats)
1 bunch of fresh cilantro (for a burst of fresh, herbaceous flavor)
Lime (a squeeze of fresh lime brightens all the flavors)
Corn tortillas (for homemade crispy tortilla strips!)

Chicken and Veggie Soup Additions:

Baby spinach (wilts beautifully into the hot soup, adding extra nutrients)
Parmesan cheese (a sprinkle for savory depth)

Buffalo Chicken Chili Toppings:

Plain Greek yogurt (a cool, creamy counterpoint to the spice)
Blue cheese crumbles (for that authentic buffalo flavor pairing)
Fresh chives (for a delicate oniony touch and vibrant color)

Maple BBQ Chicken Serving Suggestions:

Veggie side (we highly recommend a fresh, crisp slaw to balance the richness)

Asian Chicken Serving Suggestions:

Veggie side (fresh green beans or steamed broccoli are perfect companions)

Balsamic Chicken Serving Suggestions:

Parmesan cheese (for a final flourish of savory flavor)
1-2 zucchini for zoodles (a light, healthy alternative to pasta)

Spaghetti Squash and Meat Sauce Serving Suggestions:

1 medium spaghetti squash (the perfect “noodle” base for your hearty sauce)
Parmesan cheese (a classic topping to enhance the Italian flavors)

Excellent! You’ve gathered all your supplies and groceries. You are now fully equipped and ready to conquer your kitchen and begin the prep process. Get ready to create a week’s worth of healthy, delicious meals in just one session!

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

How to Master Your Crock Pot Freezer Meal Prep: A Step-by-Step Guide

Follow these detailed steps to efficiently prepare and package all seven of your delicious Crock Pot freezer meals. Remember, the key is to work systematically, tackling similar tasks together to save time and reduce cleanup.

Step 1: Perfectly Cooked and Cooled Rice

Starting with rice allows it to cool while you work on other components, ensuring it’s ready for freezing without clumping.

Prepare 3 cups of brown rice according to the stovetop directions on its packaging. Once cooked, immediately spread the hot rice in a thin, even layer on your baking sheets lined with parchment paper. This allows it to cool rapidly and prevents it from sticking together, which is crucial for successful freezing and reheating.

STEP 2: Efficient Veggie and Pantry Organization

This is your “mise en place” moment! Pre-chopping all vegetables and opening cans now will make assembling each meal a breeze. Keep your veggie scraps in a small bag for easy disposal.

Chop all your vegetables:
- 2 cups of carrots
- 2 cups of celery
- 2 yellow onions (diced)
- 1 red onion (diced)
- 1 jalapeno (minced, remove seeds for less heat)
- 1 1/2 cups of string beans (cut into bite-sized pieces)
- 1 zucchini (cut into half-moons)
- 8 cloves of garlic (mince thoroughly and divide into 4 separate small piles for individual recipes)
Crush: 5 additional cloves of garlic (these will be used for sautéing).
Organize Pantry Items: Open all required cans, measure out your spices, oils, and salt. Group them by recipe to avoid confusion later.

STEP 3: Buffalo Chicken Chili Assembly

This hearty and spicy chili is a fantastic freezer meal. The flavors meld beautifully in the freezer, deepening over time.

Prepare your gallon-sized freezer bag: Label it clearly with “Buffalo Chicken Chili,” today’s date, and cooking instructions: “Cook on high for 3-4 hours or on low for 4-6 hours.” Also, add a note about toppings: “Top with blue cheese crumbles mixed with Greek yogurt and chives.”
Lightly coat a saute pan with cooking spray and brown 1.5 lbs of lean ground chicken until fully cooked through. This step adds flavor and ensures food safety. Allow the cooked chicken to cool completely before adding to the freezer bag. Wipe the pan clean for the next recipe.
Pour 1 (28 oz) can of diced tomatoes into a blender and pulse a few times. You want a chunky tomato juice consistency, not a smooth puree, to give the chili body.
Assemble the Buffalo Chicken Chili in the prepared gallon-sized freezer bag: Layer in 1 cup of peeled and sliced carrots, 1 cup of chopped celery, 2 cloves of minced garlic, 1/4 of a diced yellow onion, the cooled cooked ground chicken, the blended tomatoes, 1 teaspoon of chili powder, and 1/4 cup of hot sauce. Remove as much air as possible before sealing the bag flat.

This chili is incredibly versatile and delicious, providing a spicy, satisfying meal that’s ready whenever you are. Its robust flavors make it an ideal candidate for freezing.

STEP 4: Simple Spaghetti Squash and Meat Sauce Assembly

A healthier, low-carb twist on a beloved classic. Prepping this meat sauce means you’re halfway to a delicious, guilt-free dinner.

Heat a drizzle of olive oil over medium heat in your sauté pan. Add the 5 cloves of crushed garlic and sauté gently until golden brown and fragrant, being extremely careful not to burn it, as burnt garlic can taste bitter. Remove the garlic from the pan and set aside to cool. Then, add 1 lb of lean ground turkey to the pan and cook through, breaking it up as it browns. Season the cooked turkey with 2 teaspoons of Italian seasoning and a sprinkle of crushed red pepper flakes if you like a little heat. Remove from heat and let cool.
Prepare TWO gallon-sized Ziplock bags: Label each with “SS and Meat Sauce,” today’s date, and cooking instructions: “Cook with a medium-sized spaghetti squash, cut in half. Cook on high for 3-4 hours or on low for 4-6 hours. Top with parmesan cheese.”
Assemble the Simple Spaghetti Squash and Meat Sauce: Divide the cooled browned garlic, seasoned cooked turkey, and 2 (28 oz) cans of crushed tomatoes evenly between the two prepared Ziplock bags. Distributing the ingredients doesn’t have to be perfectly exact, but ensure roughly equal portions. Press out air and seal.

This meal makes two servings, offering an incredibly satisfying and healthy Italian-inspired dinner that freezes beautifully and cooks with minimal fuss on a busy weeknight.

STEP 5: Easy Chicken and Veggie Soup Assembly

A comforting and nutritious soup that’s perfect for a light, healthy meal. This recipe yields two freezer bags, ensuring you have a second healthy meal ready when you need it.

Prepare TWO Ziplock bags: Label each with “Easy Chicken and Veggie Soup,” today’s date, and cooking instructions: “Cook on high for 4 hours or on low for 6-8 hours. After cook time, add 1 ½ cups of baby spinach to wilt. Season with salt and pepper and serve with parmesan cheese.”
Assemble Easy Chicken and Veggie Soup: Divide the following ingredients evenly between the two gallon-sized freezer bags. Remember to leave a little room for expansion during freezing: 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 of water, 1 lb raw chicken breasts, and 1 teaspoon of Himalayan salt. Press out all excess air and seal tightly.

This soup is a powerhouse of nutrients and flavor, making it a soothing and satisfying meal, especially on cooler evenings. Freezing it pre-portioned means a healthy dinner is always within reach.

STEP 6: Chicken Tortilla Soup Assembly

A vibrant and flavorful Mexican-inspired soup that’s perfect for customizing with fresh toppings. This recipe also provides two freezer bags, doubling your weeknight convenience.

Prepare TWO Ziplock bags: Label each with “Chicken Tortilla Soup,” today’s date, and cooking instructions: “Cook on high for 4 hours or on low for 6-8 hours. Top with avocado, cheese, lime, Greek yogurt, 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 thin strips. Arrange them on a baking sheet, spray lightly with olive oil spray, and sprinkle with Himalayan salt. Bake for about 10-15 minutes, or until golden and crispy.)

Assemble Chicken Tortilla Soup: Divide the following ingredients evenly between the two gallon-sized freezer bags, leaving enough room for expansion: 1 1/4 lbs raw boneless, skinless chicken breasts (about 3-4 breasts), 10 oz diced tomatoes with green chilies, 14.5 oz no-salt-added diced tomatoes, 1 cup frozen corn, 1 cup drained and rinsed no-salt-added black beans, 1 medium diced onion, 1 diced jalapeno, 2 cloves minced garlic, 4 cups organic low-sodium chicken broth or stock, 1 tsp ground cumin, 1 tsp chili powder, 1 tsp Himalayan salt, and 1/4 tsp black pepper. Remove air and seal.

This soup offers a fantastic blend of flavors and textures, and the option to add fresh toppings on serving day makes it feel like a custom-made restaurant dish, all from your freezer!

STEP 7: Maple BBQ Chicken Assembly

Sweet, tangy, and incredibly tender, this BBQ chicken is a family favorite. It’s wonderfully versatile and pairs well with many sides.

Prepare ONE gallon-sized Ziplock bag: Label it with “Maple BBQ Chicken Thighs,” today’s date, and cooking instructions: “Cook on low for 4 hours. To thicken sauce – remove chicken, place sauce in a saucepan, and stir in thickener (e.g., arrowroot slurry) one teaspoon at a time until desired thickness. Serve with prepped rice and a veggie side.”
Assemble the Maple BBQ Sauce: In a large bowl, whisk together 1/2 cup tomato paste, ⅓ cup water, ¼ cup coconut aminos, 3 tablespoons pure maple syrup, 2 tablespoons apple cider vinegar, ¼ teaspoon garlic powder, ¼ teaspoon onion powder, and a sprinkle of salt. Mix thoroughly until well combined.
For Maple BBQ Chicken: Place the prepared BBQ sauce and 1.5 pounds of boneless, skinless chicken thighs into the ONE prepared gallon freezer bag. Ensure the chicken is fully coated in the sauce. Remove air and seal.

This recipe delivers mouthwatering BBQ chicken with minimal fuss on cooking day. The slow cooker ensures the chicken is perfectly tender, and the homemade sauce is simply irresistible.

STEP 8: Asian Chicken Assembly

A sweet and savory Asian-inspired dish that’s quick to prepare and incredibly flavorful. It’s an excellent way to enjoy healthy takeout-style food at home.

Prepare ONE gallon-sized Ziplock bag: Label it with “Asian Chicken Thighs,” today’s date, and cooking instructions: “Cook on low for 4 hours. To thicken sauce – remove chicken, place sauce in a saucepan, and stir in thickener one teaspoon at a time until desired thickness. Serve with prepped rice and a veggie side (like green beans).”
Assemble the Asian Chicken sauce: In a medium bowl, combine 1/4 cup of honey, 1/3 cup of coconut aminos, 1 tablespoon tomato paste, 2 teaspoons coconut oil (melted if solid), 1/2 teaspoon sea salt, and a dash of crushed red pepper for a slight kick. Whisk until thoroughly combined.
Add the prepared sauce and 1.5 pounds of boneless, skinless chicken thighs to the ONE prepared gallon freezer bag. Distribute the sauce evenly over the chicken. Press out all excess air and seal.

This Asian Chicken recipe is a wonderful blend of sweet and savory, offering a healthier alternative to restaurant versions. It’s perfect for a quick, flavorful meal when time is short.

STEP 9: Balsamic Chicken Assembly

Elegant yet incredibly simple, this balsamic chicken dish is rich in flavor and wonderfully tender. It pairs beautifully with light sides like zoodles.

Prepare ONE gallon-sized Ziplock bag: Label it with “Balsamic Chicken,” today’s date, and cooking instructions: “Cook on high for 4 hours or on low for 6-8 hours. Serve with zoodles.”
Spray a non-stick pan with olive oil cooking spray. Sauté ½ a diced red onion and 2 cloves of minced garlic together over medium-low heat until the onions are translucent and fragrant. This step develops deep flavor. Remove from heat and let cool completely.
Assemble Balsamic Chicken: Add the following ingredients to the ONE prepared gallon bag: 1-2 lbs boneless, skinless chicken breast, 1 (28 oz) can of diced tomatoes, the cooled sautéed onions and garlic, 1/2 cup balsamic vinegar, 1/2 teaspoon each of dried basil, dried oregano, and garlic powder, along with salt and pepper to taste. Ensure all ingredients are well distributed around the chicken. Press out air and seal.

This Balsamic Chicken offers a sophisticated flavor profile with minimal effort. It’s a fantastic choice for a healthy, satisfying meal that tastes like it took hours to prepare.

RICE, Continued: Packaging for Future Meals

Now that your brown rice has cooled, it’s time to package it for freezing, ensuring it remains fluffy and doesn’t clump.

Prepare TWO gallon freezer bags: Label each with “Brown Rice,” today’s date, and reheating instructions: “Remove from bag and heat in microwave with 2 tablespoons of water for 2-3 minutes, or until hot and fluffy.”
Divide the cooled brown rice evenly into the two bags. Lay the bags flat on a baking sheet or in your freezer to freeze. This flat freezing technique is key to preventing the rice from clumping and allows for easier thawing and reheating later.

You are done! Congratulations! You’ve successfully prepped seven amazing, healthy dinners for your freezer. That’s a huge accomplishment that will save you countless hours during busy weeks. Now, go ahead and pour yourself a well-deserved glass of wine, relax, and let someone else handle the cleanup – you’ve definitely done enough work for today! <3

Download Your Free Crock Pot Freezer Meal Printables

To make your Crock Pot freezer meal prep even smoother, we’ve created these handy printables. Download them to keep your supplies organized, your shopping list comprehensive, and your prep steps perfectly clear.

Effortless Crock Pot Freezer Meal Prep