Freezer Meals – gluten and migraine free

If you follow me on Facebook, you’d know I just finished up a round of freezer meals for our family. This is only the second time I’ve made them, and I can’t believe how helpful they are! 

I love cooking, but when the husband is gone all day or on overnight trips, it can be hard to find time to make dinner. But pulling one out of the freezer and plopping it in the crockpot? Easy, peasy. 

All of these recipes are gluten free and MSG free if you read your labels. Some have cheese in them, which can be a migraine trigger. If it’s your trigger, skip that recipe or leave out the cheese. 

I keep a running list in my Google Docs of the recipes I use. When I’m preparing for my cooking day, I print it out and make my grocery list. I write down EVERYTHING I will need. Then I go through the kitchen and pantry and cross off what I already have. Then make a new grocery list with what I still need. It takes awhile, but it’s worth it. Also, if you have a simpler way of doing this, let me know!

It takes a whole day of cooking for me to get these all done. That’s what life is like with two little ones! 

Note on the chicken meals: Norah’s not huge on eating meat, so I usually just use one full breast in each meal. (A full breast is when they’re still attached – I separate and clean them before bagging them). If you have more than two that will be eating, throw in another breast or two! It shouldn’t be an issue.

A note on broth: Using homemade broth is best because you know that it won’t have gluten or MSG in it. Most chicken broth was made using onions, which are triggers. I  have yet to find a store-bought broth that doesn’t have onion in it. You can always just use water and add more seasonings. 

The night before I make the meals, I label all of my freezer bags with what goes in them and how to cook/reheat them. These details are all listed with each recipe below. Ideally, I’d have gone grocery shopping in advance of my cooking day, but I didn’t this time, because that’s life. So Norah went with me early in the morning. 

Once I actually got to cooking, I started out by washing and chopping all my vegetables. Then I cleaned the chicken breasts and put them in their respective meal bags. 

Chopped veggies
Chopped veggies

I tried to find the links to the original recipes. If there’s no link, I couldn’t find where I got it from! 

Cheesy Meatloaf

If cheese is a migraine trigger for you, just leave it out! It’ll still be delish 🙂 High quality American cheese is not a trigger, so you could use that. 

  • 1 lb beef
  • 1 c shredded cheese
  • 1/2 c milk
  • 3/4 c oats
  • 1/2 tsp salt
  • 1/4 tsp garlic powder

Bake at 350 for 45 minutes. Cool, and put in freezer bag.

Write on bag: Thaw, Reheat at 350 until warm throughout. 

Recipe from Little House Living


  • 1 lb ground beef
  • 1 egg
  • 1/3 c Gluten-free panko crumbs
  • 1 Tbsp milk
  • 1 tsp salt
  • 1 tsp garlic powder

Line baking sheet with foil or parchment paper. Bake at 400 for 18-20 minutes. Cool, and put in freezer bags. Makes 12 meatballs. *I put 6 meatballs in two quart sized freezer bags because we don’t eat more than 6 at a time.

Write on bag: Thaw, reheat in microwave or oven.

Sweet Chicken

  • 3 chicken breasts
  • 1 c honey
  • 1/2 ketchup
  • 1/2 gluten free, MSG free soy sauce
  • 2 tsp minced garlic

Write on bag: Thaw, line baking pan with foil or parchment paper. Bake at 375 for 45 minutes. Serve with rice or quinoa and veggies.

Note: When I made this, I had frozen peas in my freezer so we cooked them up. It was the perfect addition! We also had a lot of sauce left over so you could probably cook 4 chicken breasts if you wanted.

Chicken Broccoli Rice casserole

This recipe makes at least two meals. 

  • 6 Tbsp butter
  • 1 1/2 cups milk
  • 1 pkg cream cheese (read label to make sure it is MSG free)
  • 6 cups cooked rice
  • 2 cups sliced mushrooms
  • 2 tsp minced garlic
  • 1 1/2 packages frozen broccoli
  • 5 cups shredded chicken
  • 1 tsp salt
  • 1 tsp garlic powder

Melt butter in saucepan. Add milk and cream cheese. Stir occasionally until cheese is melted. 

Mix ingredients with cheese sauce in a big bowl. Divide between two freezer bags. 

Write on bag: Thaw, grease 9×9 pan and bake at 350 for 30 mins.

Recipe adapted from My Gluten Free Kitchen

Cheeseburger Soup

Cheeseburger soup
Cheeseburger soup

This is the most labor intensive recipe, and it’s totally worth it. So good, especially on a chilly night! This makes a LOT of soup! I put about 6 cups of soup in two freezer bags. I use my 9 quart stockpot to cook in. Again, there is cheese in this recipe, so if that’s your trigger, leave it out or skip the recipe. I added mushrooms to my soup because I had them on hand. This recipe is easy to adapt to your family’s tastes!

  • 1 stick butter
  • 1 lb ground beef
  • 1 package frozen peas and carrot (or fresh veggies of your choice)
  • 1/2 c chopped red pepper
  • t Tbsp minced garlic
  • 6 cups gluten and MSG free chicken broth
  • 9 cups cubed potatoes
  • 1/4 c corn starch
  • 1 lb cubed cheddar cheese (I use sharp cheddar)
  • 3 cups milk
  • 2 Tbsp garlic salt
  • 1/4 tsp pepper
  1. Brown the beef in the large stockpot. 
  2. Add the broth, potatoes, red pepper, peas and carrots.
  3. Bring to a boil, stir, then turn to low heat, cover pot with lid, and let simmer until the potatoes are tender, about 12 minutes.
  4. In a smaller pot, melt the butter, then whisk in cornstarch. Add milk, whisking until smooth. Bring to a boil until starts to thicken, about 2 minutes, then remove from heat.
  5. Gradually add the milk mixture into the stockpot once the potatoes are tender. Stirring constantly, bring to a boil and let boil for 2 minutes to thicken the soup. Reduce heat to simmer and stir in cheese cubes.
  6. When cheese is melted, add garlic salt and pepper. Stir until all is warmed through to desired temperature. Taste to see if you would prefer additional garlic salt or pepper, or other seasonings. (I add cayenne pepper to everything!)
  7. Cool, put in freezer bags.

Write on bag: Thaw, add milk when reheating. 

Teriyaki Chicken

  • 2-3 chicken breasts
  • 1/2 bottle of gluten free teriyaki sauce (check for MSG also)
  • 1 tbsp brown sugar
  • 1 tsp minced garlic

Combine everything into a freezer bag. 

Write on bag: Thaw, cook 8 hours on low, 4 on high. Serve with rice.

Note: I added a bag of frozen broccoli during the last hour of cooking. 

Recipe from Fall Apart With Joy

Bacon Potato Soup

Note: Bacon can be a migraine trigger (sad but true). This soup would still be great without it!

This recipe makes 2 meals. 

  • 2 pints heavy cream
  • 1 bag hashbrowns (gluten and MSG free)
  • 1 can chicken broth (gluten and MSG free)
  • 1 bag frozen broccoli
  • 1 bag frozen carrots
  • 2 tsp salt
  • 2 tsp pepper
  • 2 tsp minced garlic
  • 1 lb bacon

Divide the bacon between two quart sized freezer bags. Label it “For bacon potato soup.”

Divide the rest of the ingredients between two gallon sized freezer bags.

Write on bags: Thaw, cook 2 hours on high.

Staple the bacon bag to the soup bag.

Before serving, thaw and cook the bacon, and crumble it on top. 

Beef Stew

Beef stew
Beef stew

If you’re going to freeze this meal, start it early. It needs to cook in the crockpot and cool before it is frozen. Makes 2 meals.

  • 3 c chopped carrots
  • 4 c cubed potatoes
  • 1 1/2 tsp minced garlic
  • 4.5 tsp Worcestershire sauce (check for migraine triggers)
  • 1 tsp dried thyme
  • 1 tsp dried basil
  • 1 bay leaf
  • 1/2 tsp pepper
  • 2 lbs stew meat cubed (I used 4 round steaks and cubed them)
  • 1 can diced tomatoes
  • 1 can beef broth (gluten and MSG free)
  • 1 package frozen veggies of choice (I used mixed veggies – corn, carrots, peas and green beans)

Place all ingredients in a slow cooker and cook on high 4-5 hours or low 8-10 hours. Remove bay leaf. Add frozen veggies during the last hour of cooking.

After cooking in slow cooker, allow to cool, then portion into freezer containers. 

Write on bag: Thaw, reheat in microwave or on stovetop. 

Recipe from Once A Month Meals.

Quinoa and Chicken Burrito Filling

I love this recipe. I’ve never frozen it before so I’m hoping it turns out well! We’ll test it soon to make sure 🙂 There is cheese in this recipe. If that’s a migraine trigger for you, just leave it out.

  • 1 cup shredded chicken
  • 1 cup dry quinoa = about 3 cups cooked 
  • 1 cup cooked/canned black beans
  • 1 cup frozen corn
  • 1 cup shredded cheese
  • ½ tablespoon chili powder
  • 1 teaspoon cumin
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • 2 tablespoons lime juice

Cook quinoa. In a large bowl combine chicken, quinoa, black beans, corn, and cheese. In a small bowl combine dry spices.

Toss with quinoa mixture. Add lime juice and toss well.

Cool and put in freezer bag.

Write on bag: Thaw and reheat in microwave. Serve with chips or corn tortillas, tomatoes, salsa, etc. 

Recipe adapted from Cooking Quinoa

Italian Chicken

  • 1 lb. chicken breasts
  • 4-6 medium potatoes, about 2 lbs, cut into chunks
  • 2 cups baby carrots
  • 1 15 oz. can diced tomatoes
  • 2 Tbsp Italian seasoning  (make sure it is MSG free)
  • Salt and pepper, to taste

Put all ingredients in a freezer bag.

Write on bag: Thaw, cook 8 hours on low or 4 on high.

Recipe from 5 Dollar Dinners

BBQ Chicken and Potatoes

  • 2-3 chicken breasts
  • 1 red pepper, diced
  • 3 potatoes, cubed
  • BBQ sauce (The directions didn’t say how much BBQ sauce to use, so I did about 1/2 cup. Also, make sure it is gluten and MSG free)

Add all ingredients to freezer bag.

Write on bag: Thaw, cook for 8 hours on low or 4 hours on high.


There you have it! Let me know if you have any questions!