Low-Sodium Make-Ahead Freezer Meals
This one-pan, low-sodium freezer recipe is built for small portions and gentle digestion. Make a double batch and freeze single servings for quick lunches or easy dinners that need minimal stove time.
Cooking for one or two should be simple. This recipe focuses on tender ingredients, mild seasonings, and low-salt swaps so meals are easier to chew and kinder to digestion.
Most steps use one skillet and one storage container. That keeps cleanup quick and helps you make nutrient-preserving freezer portions without fuss.
Ingredients You’ll Need
- 1 small boneless, skinless chicken breast (6–8 oz) or 1 cup cooked shredded turkey
- 1 small sweet potato, peeled and cut into 1/2" cubes
- 1 cup low-sodium vegetable or chicken broth
You can serve this creamy chicken skillet with a small side of rice, mashed potatoes, or soft bread; see the full ingredient list above for optional items like peas, yogurt, and thyme.
Step-by-Step Recipe
- Sauté the onion in olive oil until softened, then add garlic, carrots and sweet potato; pour in low-sodium broth, cover and simmer until the sweet potato is fork-tender, about 10–12 minutes.
- Poach the chicken breast separately in simmering liquid 10–12 minutes until cooked through, then shred with forks; alternatively use leftover cooked turkey or chicken.
- Add shredded chicken and peas to the skillet, stir in thyme and pepper, let simmer 2–3 minutes, then turn off heat and stir in Greek yogurt and a squeeze of lemon before cooling and portioning for the freezer.
Tips and Easy Variations
Texture & Chewing
- Mash the sweet potato slightly before freezing for softer bites.
- Shred the chicken finer so it is easier to chew.
- Serve with soft rice or mashed potatoes to make meals gentler to eat.
Low-Sodium & Digestion
- Use certified low-sodium broth and skip added salt to reduce sodium.
- Replace half the yogurt with extra broth for a thinner, easier-to-digest version.
- Brighten flavors with lemon or herbs instead of salt.
Swaps & Freezing
- Vegetarian swap: use cooked white beans or firm tofu instead of chicken.
- Freeze-flat in freezer bags to stack and speed thawing.
- Omit dairy for dairy-free: add tahini or extra broth after reheating.
Before you freeze
- Cool the meal to room temperature, but no more than two hours after cooking.
- Label containers with the date and contents before freezing.
- Freeze for up to 3 months for best quality and flavor.
Storage and Leftovers
Fridge
Store in an airtight container and use within 3–4 days if refrigerated instead of frozen; keep chilled and consume promptly.
Freezer
Freeze in single portions for up to 3 months for best quality. Press flat in freezer bags to speed thawing and save space.
Reheating
Thaw overnight in the fridge before reheating, or reheat from frozen on low power or in a covered skillet with a splash of broth to avoid drying the chicken.
Conclusion
Try this low-sodium make-ahead freezer meal the next time you want a simple, gentle, small-portion dinner. It’s easy to prep, kind to digestion, and freezes in ready-to-heat servings for busy days.
Make a double batch and portion into single servings so lunches and dinners are ready with minimal stove time and fuss.
FAQ
How long will this keep in the freezer?▶
For best quality, use within 3 months. Label containers with the date so you can track storage time.
Can I use white potato instead of sweet potato?▶
Yes. White potatoes freeze well but can become slightly grainier; mash them a bit before freezing to improve texture.
