How To Meal Prep Vegetables

10/7/2019 How to meal prep vegetables | Sweet Peas and Saffron
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How to meal prep vegetables

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How to meal prep vegetables- sharing the do’s and don’ts for meal
prepping vegetables. Which veggies work well for meal prep, which
don’t, and how to store them so they say as fresh as possible!
I get asked all the time “can I use XYZ vegetable for meal prep?”. So it’s
about time that I wrote it all down so I have somewhere to refer you to!
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When it comes to meal prep, some veggies work great and some…not
so great.
Today I’m sharing the vegetables that I use for meal prep, how I store
them, whether they can be cooked ahead or not, and whether they can
be frozen.
You ready? Let’s go!
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This post covers a LOT! Click on any link to go directly to that

part of the post and learn how to meal prep vegetables
asparagus
brussels sprouts
broccoli
butternut squash
cabbage
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cauliflower
carrots
celery
cucumbers
fennel
green beans
kale
lettuce
herbs
mushrooms
onions

peppers
potatoes
sweet potatoes
spaghetti squash
tomato (I know…it’s a fruit but we’re putting it with the

veggies;) )
Tips for meal prepping vegetables
Typically I meal prep vegetables in one of three ways:
1. pre-chop and store in the fridge as a meal component– to be

used in salads, sandwiches, wraps, sheet pan meals, etc.
2. pre-cook as part of a complete meal– to be re-heated and

enjoyed through the week
3. freeze on their own or as part of a freezer crockpot, skillet or oven

recipe
For each vegetable on the list above, I will let you know which of these
methods works with this ingredient, and which does not!
Food safety
The storage times that I am listing in this post is purely based on my
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experience. When in doubt, I use the website Still Tasty, which is run by
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a former Food Safety Expert, and pulls its data from the U.S. Food &
Drug Administration.
Here are my general guidelines for storing vegetables:
chopped (uncooked)- in the fridge for 5-7 days
cooked- in the fridge up to 4 days
freezer- up to 3 months (for the best quality in flavor)
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1. Asparagus
Believe it or not, asparagus works great for meal prep!


How to meal prep with asparagus:
Wash it, trim ends, and store in a glass with water and covered with
a plastic bag (or in a herb keeper as pictured above)
Cook it ahead and enjoy in a breakfast, lunch or dinner. See: how to

cook asparagus
Freeze it. I recommend undercooking it slightly, however you must

cook it as raw asparagus gets an off flavor after freezing
Asparagus recipes:
Make Ahead Hoisin Ginger Steak & Asparagus
One Pot White Bean Pasta
Low Carb Breakfast Meal Prep Bowls
Tofu Scramble
Lemon Pepper Salmon Sheet Pan
Spiralized Pasta with Egg & Asparagus
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2. Brussels Sprouts
Brussels sprouts are great to meal prep with as they are a fairly hearty
veggie that can hold up in the fridge. 
How to meal prep with brussels sprouts:
pre-wash and cut (or shred!) for an easy side dish (store in an air
tight container in the fridge; you may want to add a damp paper
towel to prevent from drying out). Keeps in the fridge for 7-10 days.
cook it ahead (roasted, steamed or your favorite method) and enjoy

in lunches or as an easy dinner side. Keeps in the fridge for up to 4
days (smells awful but still tastes great!)
freezing brussels sprouts- you must blanche first or they turn bitter
and spongy.
Brussels sprouts recipes:
Balsamic Roasted Brussels Sprouts
Shaved Brussels Sprouts Salad with Pomegranate
Lemon Chicken Sheet Pan Gnocchi
Cranberry Balsamic Sheet Pan Chicken
Buddha Bowl Recipe
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3. Broccoli
Broccoli is another great veggie to meal prep with as it keeps in the

fridge for a 1-2 weeks after chopping. 
How to meal prep with broccoli:
wash, dry and chop into florets- use for roasting or snacking. Keeps
in the fridge for 7-10 days. Add a wet paper towel to keep from
drying out (I never bother).
pre-cook (pick any of these methods in this how to cook broccoli

post!). Keeps after cooking in an airtight container in the fridge for
up to 4 days (smells terrible but tastes great)
freezing- you must blanche broccoli before freezing. See how to

freeze broccoli
Broccoli recipes:
Lightened up Broccoli Cheese Soup
Sweet Potato Broccoli Chickpea Meal Prep Bowls
Roasted Veggie Meal Prep Bowls with Turmeric Tahini Sauce
Slow Cooker Broccoli, Turmeric Ginger Soup
Broccoli Cheddar Breakfast Quesadillas
Almond Broccoli Pesto
Sweet Chili Salmon, Broccoli & Quinoa Bowls
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Leftover Turkey Detox Soup
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4. Butternut Squash
Butternut squash is one of my favorite ingredients for freezer meals

because you can freeze it raw! 
How to meal prep with butternut squash:
peel, scoop out the seeds and cut into 1 inch cubes. Store in an air
tight container in the the fridge with a damp paper towel for up to 1
week.
cook ahead (use your favorite method to cook it, mine is roasting
it!), keep in the fridge for up to 4 days
freeze it raw (cubed)
Butternut squash recipes:
Butternut Squash Soup
Make Ahead Chickpea Butternut Squash Fajitas
Creamy Slow Cooker Butternut Squash Lentil Curry
Chickpea Barley Butternut Squash Lunch Bowls
Maple Pulled Pork Enchiladas with Butternut Squash
Healthier Butternut Squash Lasagna
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5. Cabbage
Cabbage is a great meal prep ingredient for ‘buffet-style’ meal prep. We

love using it as a salad base, or in tacos.
How to meal prep with cabbage:
shred it with a food processor and store in an air tight container for
up to 1 week.
use it in salads, on tacos, or in wraps
Cabbage recipes:
Egg Roll in a Bowl
Korean BBQ Chickpea Bento Bowls
Thai Chickpea Mason Jar Salads
Asian Slaw Recipe
Easy Crockpot BBQ Chicken
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6. Cauliflower
Cauliflower is a staple in my meal prep routine! It’s versatile and keeps

well for meal prep. 
How to meal prep with cauliflower:
wash, dry and chop into florets- use for roasting or snacking. Keeps
in the fridge for 7-10 days. Add a wet paper towel to keep from
drying out (I never bother).
pre-cook (pick your favorite method, mine is roasting it!). Keeps

after cooking in an airtight container in the fridge for up to 4 days
(smells terrible but tastes great)
freezing- you must blanche cauliflower before freezing. See how to

freeze cauliflower
Rice it! Here’s how to meal prep with cauliflower rice: keep it
(uncooked) in the fridge for 5-7 days. Keep it (cooked) in the fridge
for up to 4 days. Freeze it (raw) for up to 3 months.
Cauliflower recipes:
Cauliflower Fried Rice
7 Cauliflower Rice Recipes
Low Carb Meatloaf with Cauliflower Mash
Cauliflower Pizza Muffins
Cauliflower Herb Breakfast Sandwiches
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Cauliflower Rice Black Bean Burritos
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7. Carrots
A great freezer or fridge option for meal prep! Carrots are hearty and
work well in a number of ways for meal prep. 
How to meal prep with carrots:
wash, dry and cut into slices or sticks- use for roasting or snacking.
Store slices in an air tight container with a wet paper towel (or use
within 4 days), or keep sticks in a jar filled with water (7-10 days).
pre-cook (pick your favorite method, mine is roasting them!). Keeps

after cooking in an airtight container in the fridge for up to 4 days
freezing- you can freeze raw carrots!
Carrot recipes:
Honey Roasted Carrots
Instant Pot Carrot Ginger Soup
Coconut Carrot Lentil Muffins
Vegan Sushi Meal Prep Bowls
Thai Chickpea Mason Jar Salads
Cold Sesame Noodle Meal Prep Bowls
8. Celery
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Celery is not my favorite vegetable, however it does keep well chopped
into sticks for snacking.
How to meal prep with celery:
cut into sticks- store in a jar filled with water for 7-10 days (or just in
an air tight container for up to 4 days)
cook into a soup or stew
Celery recipes:
Instant Pot Tuscan Chicken Stew
Tuna Protein Box 
Hearty Vegetable Soup
Healthier Beef & Barley Soup
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9. Cucumber
Cucumber was one of the ingredients I always considered ‘off limits’ for
meal prep, but with some extra attention, you can pre-slice cucumbers 
up to 4 days ahead!
How to meal prep with cucumbers
slice- into rounds for snacking. Store in a sealed container for up to

4 days. You can add wet paper towel to keep them from drying out.
chop- into half moons for salads: slice cucumber in half lengthwise,
then scoop out seeds. Slice into ‘moons’ and they will keep for up
to 4 days.
freezing- cucumbers don’t freeze well due to their high water

content
TIP- never add dressing to cucumber until just before serving
Cucumber recipes:
Vegan Sushi Meal Prep Bowls
Ranch Chicken Jar Salads
Low Carb Greek Turkey Meal Prep
Southwestern Chopped Chicken Salads
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10. Fennel
I personally LOVE fennel and the bulb part is hearty enough to keep for
meal prep!
How to meal prep with fennel

pre-chop: shave it (in the food processor) for slaws, chop it into
cubes for roasting. Keeps in a sealed container for at least 4 days…
likely 5-7.
pre-cook: roast it up to bring out a sweetness. Keeps for up to 4

days after roasting.
freezing- I have never frozen fennel. Looks like it needs to be

blanched first. Have you frozen it? Let me know how you did it!
Fennel recipes
Apple Fennel Brussels Spouts Slaw
Fennel & Pomegranate Quinoa Salad
Mediterranean Farro Chicken Lunch Bowls
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11. Green Beans
Green beans are easy to prepare ahead and keep well before and after
cooking.
How to meal prep with green beans
pre-chop- wash, dry & trim the ends for easy weeknight meals or for
snacking. Keeps in a sealed container in the fridge for up to 7 days.
pre-cook- add into the pan during the least few minutes of cooking
to soften. Keeps in a sealed container in the fridge for up to 4 days.
freezer- green beans must be blanched before freezing
Green Bean Recipes
Make Ahead Hoisin Ginger Steak, Asparagus & Green Beans
Easy Chicken Curry
Low Carb Beef Satay Meal Prep
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Low Carb Indian Chicken Skillet
Lemon Pepper Sheet Pan Salmon
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12. Kale
Since kale is so hearty, it works great for meal prep if you do it the right
way. 
How to meal prep with kale
pre-chop: wash, dry and shred. Store in an airtight container like

the Rubbermaid Produce Saver pictured above, or in a normal
container with a damp paper towel. Keeps for 4-7 days.
pre-cook: I personally don’t enjoy sauteed kale, but it does work

well baked into things like fritattas for up to 4 days in the fridge.
freezer: raw kale will not survive the freeze/thaw process well but it
works great after baking into recipes. If you want to keep it for
smoothies you’ll need to blanche before freezing.
Kale recipes:
Our Staple Kale Salad
Herb Zucchini & Kale Egg Bake
Healthy Breakfast Burritos with Kale & Mushrooms
Southwestern Kale Chickpea Salad
One Pot Pasta with Kale & Goat Cheese
Maple Pulled Pork Tacos with Kale Slaw
Kale Barley & Feta Salad with Honey Lemon Vinaigrette
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13. Lettuce
When I started meal prepping, I thought lettuce was off-limits. But it

turns out if you prep it properly, it can really last in the fridge! I prefer
romaine lettuce for meal prep.
How to meal prep with lettuce:
pre-chop: wash, dry, shred. Store in an airtight container like the

Rubbermaid Produce Saver pictured above for kale, or in a normal
container with a damp paper towel. Keeps for 4-5 days.
assemble in meal prep recipes: layering in mason jar salads

(positioning the lettuce towards the top), or keeping it in a multi-
compartment meal prep container and separate from the dressing, 
both work great for lettuce. Keeps like this for up to 4 days.
freezer- I think we all know that lettuce cannot be frozen 😉
Lettuce recipes:
Thai Turkey Lettuce Wraps

Ranch Chicken Jar Salads
Taco Salad Recipe
No Cook Taco Salad Bento Box
Southwestern Chopped Chicken Jar Salads
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14. Herbs
Herbs are tricky for meal prep. Some can be added fresh, some can be
added ahead.
How to meal prep with herbs:
fridge: it’s not wise to pre-chop leafy herbs (like cilantro & parsley),
but washing, trimming off the ends, and storing in water is great for
extending their shelf life. You can store in a jar with an inch of water,
or purchase a herb keeper. This post has some great ideas for
storing herbs in the fridge.
herbs can be blended into a dressing and last for a few days that
way
freezer: you can also freeze herbs in ice cube trays in olive oil.
Here’s a great ‘how to’
Herb recipes:
Green Goddess Dressing
Caprese Chicken Meal Prep Bowls
Baked Chicken Parmesan
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Caprese Instant Pot Chicken Thighs
Rosemary Roasted Root Vegetables
Roasted Cauliflower Soup with Thyme
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15. Mushrooms
Mushrooms can be tricky to meal prep, but with a few tricks, it’s totally
doable! 
How to meal prep with mushrooms
fridge- I wouldn’t pre-chop mushrooms as they can brown and dry

out. However you can cook them ahead and store in the fridge for
up to 4 days.
freezer- raw mushrooms do not freeze well. Instead pre-cook them

before freezing. This works great, particularly for stuffed portobello
mushroom recipes.
Mushroom recipes
Pizza Stuffed Portobellos
Portobello Fajita Meal Prep
Lasagna Stuffed Portobellos
Enchilada Stuffed Portobellos
Healthy Breakfast Burritos with Kale & Mushrooms
Instant Pot Wild Rice Pilaf with Mushrooms & Pine Nuts
Low Carb Breakfast Meal Prep
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16. Onions
There is an old wives tale circulating that says pre-chopped onions are
poisonous. WELL…let me tell you that ain’t true! Onions are a staple in 
my meal prep routine. Let’s discuss!
How to meal prep with onions
pre-chop: yes, you can pre-chop onions, however they do run the
risk of drying out. You can cover with a paper towel but chopped
onions are best used within 4 days of chopping.
pre-cook: onions are in a lot of my recipes! They are great cooked

into stir fries, soups, casseroles and more. They keep after cooking
for up to 4 days.
freezer: you can freeze raw chopped onion, which makes them
great in freezer meals.
Onion recipes:
Portobello Fajita Meal Prep
Chickpea Butternut Squash Fajitas (freezer meal)
Slow Cooker Butternut Squash Lentil Curry (freezer meal)
Slow Cooker African Peanut Stew (freezer meal)
Low Carb Breakfast Meal Prep Bowls
Stuffed Pepper Soup
Cajun Chicken Wraps
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17. Peppers
Bell peppers are a staple in my fridge and they can work in multiple
ways for meal prep. 
How to meal prep with peppers
pre-chop: peppers may be chopped or sliced ahead and stored in

the fridge, however they do run the risk of getting soggy if not kept
away from moisture. They are best used within 4 days of
slicing/chopping.
pre-cook: peppers keep well after cooking. I recommend under-

cooking slightly so that when you re-heat your dish, your peppers
don’t end up soggy. Keeps well after cooking for up to 4 days.
freezer: you can freeze raw bell peppers, however the do soften
slightly after thawing.
Pepper recipes:
Instant Pot Ground Turkey Stuffed Peppers
Crock Pot Stuffed Peppers
Sheet Pan Breakfast Bake
Mexican Spaghetti Squash Casserole
Stuffed Pepper Soup
Cajun Chicken Wraps
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18. Potatoes
There are definitely a few rules when it comes to meal prepping

potatoes! While they often aren’t quite as great as fresh potatoes, it’s 
do-able.
How to meal prep with potatoes
pre-chop: this is a no-no. Unfortunately potatoes will brown if

sliced ahead, though you can pre-slice and cover with water. I’d
personally rather slice them fresh.
pre-cook: you can pre-cook potatoes and store in the fridge for up
to 4 days. They will not be as crisp as freshly cooked potatoes,
unless you crisp up in a frying pan.
freezer: in my experience, you can freeze raw baby potatoes if you

leave them whole. You can freeze raw sliced potatoes if they are
smothered in a sauce. You cannot freeze raw sliced potatoes
without some sort of sauce (they end up brown and spongy and
weird). Cooked potatoes are ok frozen as part of a dish but are not
great on their own.
Potato recipes:
Instant Pot Mashed Potatoes
Instant Pot Tuscan Chicken Stew
Slow Cooker Spanish Chicken Stew
Jamaican Chicken Sheet Pan Dinner
Paprika Chicken Sheet Pan
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19. Sweet Potatoes
Just like regular potatoes, sweet potatoes have a few rules to make
them last for meal prep. 
How to meal prep with sweet potatoes
pre-chop: this is a no-go. Unfortunately, sweet potatoes contain an

enzyme that makes them harden when chopped ahead. It seem to
be OK to pre-chop if the raw sweet potatoes are covered in a sauce
that protects them.
pre-cook: you can pre-cook sweet potatoes and store in the fridge
for up to 4 days. They will not be as crisp as freshly cooked sweet
potatoes, unless you crisp up in a frying pan.
freezer: raw sweet potatoes freeze well as part of a recipe where

they will end up soft at the end (ie: a freezer crockpot meal). Whole
roasted sweet potatoes also freeze well.
Sweet potato recipes:
Enchilada-Stuffed Sweet Potatoes
Sweet Potato Pancakes
Twice Baked Sweet Potato Casserole
Overnight Breakfast Casserole with Bacon & Sweet Potatoes
Slow Cooker Black Bean, Quinoa & Sweet Potato Stew
How to Cook Sweet Potatoes
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20. Spaghetti Squash
Who would think spaghetti squash would work for meal prep? There are
a few tricks to getting it to last. 
How to meal prep with spaghetti squash
pre-cook: pre-cooked spaghetti squash can last for 4 days in the

fridge. I recommend undercooking it slightly as it will cook again
when you re-warm it. It may leak some liquid but if you have a
sauce with your recipe it shouldn’t bother you.
freezer: yes, you can freeze spaghetti squash! Whether cooked into
a casserole or straight up on it’s own, it does survive the
freeze/thaw process. It will leak some liquid, and it will soften, so
again, I recommend undercooking it slightly.
Spaghetti squash recipes:
How to Cook Spaghetti Squash (the EASY way!)
Instant Pot Spaghetti Squash
Baked Meatball & Spaghetti Squash Meal Prep Bowls
Mexican Spaghetti Squash Casserole
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21. Tomatoes
Last, but not least, are tomatoes. Which technically are a fruit, but I
think we can all agree that tomatoes mostly go where veggies go…so 
I’m putting them here.
How to meal prep with tomatoes
pre-cut: I don’t recommend pre-cutting tomatoes. After cutting,

they keep in the fridge for 1-2 days, but they get a bit grainy in
texture. I recommend storing tomatoes whole in meal prep recipes
when possible (unless you are cooking them).
pre-cook: tomatoes are great in sauces. I would keep a tomato-

based sauce in the fridge for no longer than 4 days.
frozen: raw tomatoes cannot be frozen, however tomato-based

sauces freeze well.
Tomato recipes:
Slow Cooker Butter Chicken
Cajun Chicken Wraps
Vegan Crockpot Chili
Vegan Moroccan Chickpea Skillet
Low Carb Meatball Burrito Bowls
Caprese Salad Meal Prep Bowls
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WOW. That was a pretty epic write-up. If you made it all the way
through, way to go!!
Please let me know if you have any questions about any of the
information in this post.
XO

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Alison
August 16, 2019 at 5:04 pm
Thankyou so much for such an informative post. Exactly the

information that I needed and very straight forward and well set out,
very easy to understand. Definitely will be referring back to this when it
comes time to my Sunday meal prep. You have answered all the
questions I was curious about Thankyou so much.
R E P LY
Denise
August 20, 2019 at 11:18 am 
I’m so happy it was helpful! I wish there was something like this
when I started meal prepping. Thanks, Alison!
R E P LY
Jujubee
July 19, 2019 at 10:56 am
Hi, I found this post so helpful. I’ve actually been looking for a post on
this topic for a while now. I want to start meal prep and wanted to start
off right. You were short and straight to the point.
Do you have any tips for zucchini?
R E P LY
Denise
July 22, 2019 at 1:03 pm
I’m so happy it was helpful! I definitely need to add a zucchini

section! You can chop or spiralize ahead (store for 4 ish days in the
fridge). You can roast ahead and store for 4 days. Freezing zucchini
is iffy. I find it gets very mushy and slimy so I don’t personally do it,
although if it’s in a soup I would freeze. Hope this helps!
R E P LY
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Cheri
April 2, 2019 at 4:13 am
Excellent post and great resource. I’m sure I will be coming back to this
one over and over again.
R E P LY
Denise
April 2, 2019 at 9:11 pm
Hope you find it helpful!

R E P LY
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Home Start Here Recipes Shop Search the site...

How to Meal Prep for How

Home » How To » How to meal prep vegetables

You ready? Let’s go!

Don’t forget to pin this post to save it for later!

This post covers a LOT! Click on any link to go directly to that

tomato (I know…it’s a fruit but we’re putting it with the

Tips for meal prepping vegetables

Typically I meal prep vegetables in one of three ways:

1. pre-chop and store in the fridge as a meal component– to be

2. pre-cook as part of a complete meal– to be re-heated and

3. freeze on their own or as part of a freezer crockpot, skillet or oven

The storage times that I am listing in this post is purely based on my

Here are my general guidelines for storing vegetables:

chopped (uncooked)- in the fridge for 5-7 days

cooked- in the fridge up to 4 days

freezer- up to 3 months (for the best quality in flavor)

Believe it or not, asparagus works great for meal prep!

How to meal prep with asparagus:

Cook it ahead and enjoy in a breakfast, lunch or dinner. See: how to

Freeze it. I recommend undercooking it slightly, however you must

Make Ahead Hoisin Ginger Steak & Asparagus

One Pot White Bean Pasta

Low Carb Breakfast Meal Prep Bowls

Lemon Pepper Salmon Sheet Pan

Spiralized Pasta with Egg & Asparagus

How to meal prep with brussels sprouts:

cook it ahead (roasted, steamed or your favorite method) and enjoy

Brussels sprouts recipes:

Balsamic Roasted Brussels Sprouts

Shaved Brussels Sprouts Salad with Pomegranate

Lemon Chicken Sheet Pan Gnocchi

Cranberry Balsamic Sheet Pan Chicken

Buddha Bowl Recipe

Broccoli is another great veggie to meal prep with as it keeps in the

How to meal prep with broccoli:

pre-cook (pick any of these methods in this how to cook broccoli

freezing- you must blanche broccoli before freezing. See how to

Lightened up Broccoli Cheese Soup

Sweet Potato Broccoli Chickpea Meal Prep Bowls

Roasted Veggie Meal Prep Bowls with Turmeric Tahini Sauce

Slow Cooker Broccoli, Turmeric Ginger Soup

Broccoli Cheddar Breakfast Quesadillas

Almond Broccoli Pesto

Sweet Chili Salmon, Broccoli & Quinoa Bowls

Butternut squash is one of my favorite ingredients for freezer meals

How to meal prep with butternut squash:

freeze it raw (cubed)

Butternut squash recipes:

Butternut Squash Soup

Make Ahead Chickpea Butternut Squash Fajitas

Creamy Slow Cooker Butternut Squash Lentil Curry

Chickpea Barley Butternut Squash Lunch Bowls

Maple Pulled Pork Enchiladas with Butternut Squash

Healthier Butternut Squash Lasagna

Cabbage is a great meal prep ingredient for ‘buffet-style’ meal prep. We

How to meal prep with cabbage:

use it in salads, on tacos, or in wraps

Egg Roll in a Bowl

Korean BBQ Chickpea Bento Bowls

Thai Chickpea Mason Jar Salads