How to meal prep vegetables

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!

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!

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

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 experience. When in doubt, I use the website Still Tasty, which is run by 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)

1. Asparagus

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

How to meal prep 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

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 prep and store 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.

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

4. Butternut Squash

Butternut squash is one of my favorite ingredients for freezer meals because you can freeze it raw!

How to prep and store 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)

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

6. Cauliflower

Cauliflower is a staple in my meal prep routine! It's versatile and keeps well for meal prep.

How to prep and store 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.

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 prep and store 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!

8. Celery

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

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 prep and store 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

 

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!

11. Green Beans

Green beans are easy to prepare ahead and keep well before and after cooking.

How to prep and store 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

12. Kale

Since kale is so hearty, it works great for meal prep if you do it the right way.

How to prep and store 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.

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 😉

14. Herbs

Herbs are tricky for meal prep. Some can be added fresh, some can be added ahead.

How to meal prep fresh 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'

15. Mushrooms

Mushrooms can be tricky to meal prep, but with a few tricks, it's totally doable!

How to prep and store 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.

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.

17. Peppers

Bell peppers are a staple in my fridge and they can work in multiple ways for meal prep.

How to prep and store 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.

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.

19. Sweet Potatoes

Just like regular potatoes, sweet potatoes have a few rules to make them last for meal prep.

How to prep and store 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.

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.

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 prep and store 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.

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