https://www.youtube.com/embed/Q_vFuU_8Wuw
it's gonna be a busy month the boys they're back
in school they got sports going on baseball and soccer my husband's coaching so i'm not gonna
have a lot of time to cook dinner at night that's why i'm gonna prep up my freezer now
stock it full with some keto freezer meals so my intention today is to share with
you guys my favorite keto freezer meals that will provide enough keto dinners to last
pretty much the entire month these meals contain a wide variety of proteins we're going to be
using rotisserie chicken where you could use tread your own chicken if you want ground beef and
pork tenderloin and they're some of my favorite ones there's like dump and go there's some that
you pre-make up ahead of time and then you freeze so it's just a wide range that you guys can pick
and choose from but could really make this entire selection of freezer meals and it should last
you the entire month but if you want to make all of these recipes you're going to need three
rotisserie chickens 10 pounds of ground beef and two pork tenderloins i'm also going to
go over the macros for each of these dishes as well as any meal prep tips that i have so let's
get started on our first recipe which is keto baked spaghetti i love this baked spaghetti recipe
it's so easy to make and so flavorful too this recipe starts by browning your ground beef into
a skillet i'm using two pounds of ground beef add in some seasonings like italian seasoning
garlic powder you can use fresh garlic if you want to you can add in onions too if you want
once your ground beef is cooked i'm adding in one jar of a low-carb marinara sauce i'll
have some of my favorites listed down below you want to let it simmer for a little bit just to allow that sauce to develop its flavor
and meanwhile let's work on our noodles now the noodles for this baked spaghetti recipe
i'm going to be using some hearts of palm noodles you could use other low-carb noodles too
if you wanted except i think there's some that you can buy that are packaged they do have
gluten in them i'll have them listed down below i would probably stay away from zucchini noodles
i'm not quite sure how well that would work how it freeze but the hearts of palm noodles works
but we're not just going to throw our noodles into a casserole dish we're actually going to
do something different to them to add a little bit more flavor and to give us a little bit more
fat macro i'm gonna mix in two eggs and one third cup of parmesan cheese along with a quarter cup of
melted butter you wanna mix these into our noodles and then you put them onto the
bottom of your casserole dish for this recipe i'm using two smaller dishes these
are more like an 8 by 12 or 8 by 11 size of a dish spread the noodles down first and then you're
gonna layer on your meaty red sauce on top and then do a final sprinkling of around a
cup of shredded mozzarella cheese now this will make two casserole dishes so just only lay
down half the noodles on one half the noodles on the other and repeat with half of the sauce and
half of the mozzarella cheese if you were baking this right away you bake it in a 350 degree
oven it'll take around 25-30 minutes to cook if you want to freeze it just wrap it in
some foil and freeze it to cook for later and each casserole i figure
gives around eight servings so one serving is 252 calories 18.5 grams of fat
16.1 grams of protein 4.2 total carbs and 2.8 net carbs you can serve this alongside of a green
salad and or another keto approved vegetable another recipe using ground beef is
my keto lasagna recipe i get so many compliments on this recipe people love it
it's easy to make and you can freeze it i've done several videos on this recipe
before and i have a main one that i'll have up here if you guys want to check it out i'll
also have it down below in the description box but you could double this recipe and it would
probably give you around four meals out of it if you do that the cool thing about my keto
lasagna is that it doesn't involve any sort of zucchini or cabbage noodle this one you could use
hearts of palm noodles if you wanted but you don't have to make like fat head dough noodles which
are a pain to make it's super simple just take some deli sliced chicken or turkey and use that as
your noodle and it really works well because the texture is very similar and the taste it doesn't
taste weird at all it's perfect and the macros are really good so like one lasagna casserole is
probably going to have around eight servings in it so that will be per serving it will be 379
calories 25 grams of fat 34.1 grams of protein 4.7 total carbs and 4.2 net carbs after you make
up your lasagna you store it in a casserole dish wrap it with some foil and then pop it in the
freezer you can bake it from frozen in a 400 degree oven it's generally if it's not frozen it
takes around 15 minutes to cook cooking it from frozen is obviously going to take longer takes
around like 30 45 minutes to bake from frozen a cool keto meal prep idea just arrived
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free shipping on your first box my next favorite keto freezer meal recipe is meatloaf and i have a
couple of different meatloaf recipes on my website but the one that like my kids absolutely love
every single time is the barbecue cheeseburger meatloaf and i've showed you guys how to make this
meatloaf before on my channel just click up here if you want to see the full recipe of how to do
it but this is such a great meal prep recipe it's one of those that you could prep in the morning
too don't bake it and just keep the meatloaf molded in your refrigerator and then bake it when
you get home from work but you can freeze these too so you just put it in this loaf pan cover
it with foil and freeze it i figured that you could double this recipe and get four meals out
of it when i make this meatloaf um i usually it will last us two meals and you know that's me
with like my husband and i and two small boys but yeah we can usually get two meals out
of it and the macros on this if you got like six slices which my boys don't really
eat a full slice of it just because it is super filling and i usually serve other
things with it like salads or vegetables um but if you got like six slices out of this each
slice will be 675 calories see super super filling 52.3 grams of fat 49.2 grams of protein the
total carbs is 4 grams and the net carbs is 3.5 i would suggest doubling this recipe if you
want to make enough to last the entire month another recipe that i have that uses ground beef
is my keto sloppy joe's recipe i've also done a video on this i click up here if you guys want
to watch that one i love these sloppy joes just because you can make them up in the skillet and
then store them in a ziploc bag and pop them in the freezer to have for later or you can save some
and have it for that night for your rules you can either use my keto roll recipe i'll have that
linked down below i also have a keto hamburger bun recipe that you could use for your keto sloppy
joes too both my roll recipe and my keto hamburger bun recipes are actually freezer-able too so
you can freeze the dough before it's baked or you can freeze it after you bake your rolls
or hamburger buns pop them in the freezer and then to defrost them i usually just leave them
out at room temperature until they're defrosted or pop in the microwave on a defrost function
and it will thaw them out that way too if you want to make ketosloppy joes as a freezer meal
i would probably double this recipe and it will give you two meals out of it for a family of four
so i figure one batch of sloppy joes just as my recipes written on the link that i'll have down
in the description box it's probably going to get you four servings so each serving will have 380
calories 29.6 grams of fat 20.6 grams of protein 6.4 grams of total carb and 4.7 net carbs so that
completes our recipes using ground beef now let's make something using that pork tenderloin this
is actually a dump and go recipe we're gonna be making an asian marinated pork tenderloin
this recipe i like to actually make up in the slow cooker and that's why it's a dump and go
we're going to be dumping all of our ingredients in a freezer bag then freeze it and when you want
to cook it just open up that bag and pop it in your slow cooker i recommend doubling this recipe
if you want to fill up your freezer for the month but basically to our ziploc bag we're going to be
adding in one pork tenderloin along with a third cup of liquid aminos a quarter cup of olive oil a
quarter cup of golden monk fruit two tablespoons of worcestershire sauce two tablespoons of
sesame oil two tablespoons of lemon juice a tablespoon of dry mustard a teaspoon of minced
garlic one and a half teaspoons of black pepper and one and a half teaspoons of red pepper flakes
zip up your bag and then pop it in the freezer and if you guys are interested in these nifty
freezer bag holders i'll have it listed down below in the description box for you on where i got them
so the macros for the pork tenderloin if each pork tenderloin makes around six servings it would
be 287 calories per serving 16.9 grams of fat 32.4 grams of protein 2.7 total carbs and 2.6
net carbs i usually like to serve this over riced cauliflower but you could use another
vegetable too if you wanted which is habit by itself up next let's make something with that
rotisserie chicken that i told you guys to buy we're actually going to be making a curry sauce
this is a thai curry sauce it's a little bit higher on the carb side but it is so delicious and
salsas are a great thing to meal prep and most of them you can put in the freezer so if you just
want to like make meal prep super simple make up a bunch of sauces and freeze them and then you
can take it out and just add a ton of flavor to your dishes just mixing up the proteins maybe
some of the vegetables that you go inside of it to start we're going to add one can of unsweetened
coconut milk to a saucepan you want to cook this boil it up and continue to reduce it until it's
a thicker consistency it'll probably take you around five to seven minutes at this point we're
going to add in some red curry paste you could use green curry paste too if you wanted you'll need
around two to three tablespoons of curry paste stir that until it's blended and then we're gonna
add in another can of unsweetened coconut milk again bringing it to a boil and letting it cook
down cook it for another eight to ten minutes it just needs to be a real thick sauce like
consistency at this point i'm going to add in my vegetables which is one cup of diced zucchini
and a half of a red bell pepper that i've cut into like julienned matchstick pieces you can omit the
vegetables if you don't want to add them in you could also add in your chicken at this point too
i'm actually just gonna freeze this sauce without adding in the chicken but this is a great way
to use rotisserie chicken for a quick meal just shred off some chicken from your rotisserie and
add it to your curry and then you can freeze it i like to top this over cauliflower rice you could
use zoodles if you wanted to or noodles if you had the hearts of palm noodles left over you could
use that i figured this sauce makes around it's probably around four to six servings so if you
are making this for freezer meals i would probably double the recipe if you wanted but for one
serving it's 218 calories 20.1 grams of fat 1.8 grams of protein total carbs is 6.2 and net carbs
is a 5.2 once again when you go to freeze it just put it in a ziploc baggie store it flat in your
freezer should keep for like one to three months another recipe you can make out of rotisserie
chicken is just a dump and go chicken noodle soup recipe so i'm going to add in some of the
cooked pre-shredded chicken i'm also going to add in some onion celery a little bit of carrots into
a freezer safe bag pour in some chicken broth you can add in your flavoring too if you want the only
thing i'm not going to add is actually my noodles now if you were making more of a chicken rice
soup you could add in some cauliflower rice at this point put in the freezer bag freeze it until
you want to use it then dump it out into your saucepan and cook it for dinner that night now for
the noodles i do have a recipe for keto chicken noodle soup on my website i'll have it linked
down below we do make some homemade egg noodles that are really easy to make so you could
whip those up while your soup is cooking on the stovetop it won't take you very long to
cook these noodles probably around 15 minutes i would probably double this recipe if i'm making
enough food to fill my freezer for the month the recipe on my website makes around
four servings so with each serving it is 282 calories 11.3 grams of fat 22.5 grams of
protein 6.8 grams of total carbs and 3.2 net carbs the last freezer keto meal that we're gonna make
using the rotisserie chicken is my creamy tuscan chicken casserole this is one recipe i recommend
just cooking up in its entirety to a finished dish and then freezing it freezes well the full recipe
on my website does involve cooking chicken from raw but we're using a rotisserie chicken instead
just to save on time so you're going to need around a couple cups of shredded chicken to make
this recipe in a skillet we're gonna add some onion a little bit of garlic cook that up until
the onion is softened and then add in your chicken i'm also gonna add in some salt and then
some lemon peppers for some flavoring next we stir in some chicken broth
heavy cream and grated parmesan cheese and then we're going to add in some sun-dried
tomatoes this is optional you really don't have to use it if you don't want to since sun dried
tomatoes do have carbs and sometimes they're harder to find in depending on your grocery store
but they do add a lot of flavor to this dish i also add in spinach leaves into
the recipe that's on my website i'm actually not going to do that
since i'm going to be freezing it i'm just going to add cauliflower rice and then
add in my spinach leaves right before i cook it this recipe if you make it as it is on my website
it makes around four servings each serving has a 312 calories 21.8 grams of fat 21.2 grams
of protein 7.3 total carbs and 6.1 net carbs that completes all of our freezer keto meals
these are all of my favs that are super easy to prop up ahead of time to make meal prep
easy if you want to do this all in one day and have around a month's worth of meals
for you ready to go when you need it once again thank you green chef for
sponsoring this video make sure you check them out i'll have again that promo code
in the bottom in the description box for you
