Tips for Cooking in Batches

Cooking in batches helps healthy eating become a reality. After all, a little time spent up front pays off tremendously with ready-to-enjoy, convenient meals when you need them. Today’s blog is dedicated to my top 3 dietitian-approved, batch cooking tips. Additionally, I’ll share practical (and versatile) meal ideas so get ready to dig right into this tasty topic! 

This post was sponsored by the Egg Farmers of Ontario; as always, all opinions are genuine.

I’m writing this blog at the start of a New Year to inspire those wanting to set healthy resolutions. However, cooking in batches, meal planning or meal prepping are always impactful habits to ease your stress and improve your nutrition. Additionally, as a Registered Dietitian, and busy momma, I am passionate about helping others simplify their eating despite their demanding schedules – and batch cooking does just that.  

Batch Cooking Definition:

Batch Cooking is preparing large quantities of a specific food or full meal for handy leftovers. This cooking-in-batches strategy is helpful when meal planning, meal prepping and stocking up on freezer meals. Overall, cooking in batches makes it possible to have homemade meals when you don’t have time to cook. 

Our Veggie Cheese Egg Casserole is a great meal to cook in batches for lunch leftovers!

Top 5 Benefits of Cooking in Batches

• Improves Nutrition: When we batch cook and prepare foods in advance, and at home, we are more likely to choose wholesome options that tend to be higher in veggies, lower in fat, salt and calories!
• Saves Time: Cooking twice as much does not take twice the time. Breaking down preparation into smaller steps allows for faster cooking when home late or with extracurriculars! Also, batch cooking saves time assembling lunches/dinners.
• Saves $$: Cooking in batches allows you to buy foods on sale, in bulk, and to cook at home, instead of opting for expensive restaurant/take-out. Here are more cost-saving tips. 
• Helps with Meal Planning: Batch cooking removes the guess work from what’s for dinner with options that are ready-to-go. Keeping a freezer inventory allows you to know what’s available so it can be used in the weekly meal plan.
• Reduces Stress: Quick and easy breakfast/lunch/dinner options are available when you need them! Then, no cooking is required!  

Cooking in Batches Mindset

A mindset shift to cooking in batches allows you to focus on “planned leftovers.” This means if you plan on cooking your quiche or your chili, you’re not just making enough for one dinner. Instead, you’re making enough for dinner, lunch-leftovers AND freezer meals! You could also switch up the type of meal you make with your leftovers. For example, chili can be used on top of nachos, added in a burrito or to a soup. As a rule of thumb, I generally cook double or triple batches so I’m stocked up. 

Stumped at mealtimes? Cooking in batches for “planned leftovers” helps eliminate the guesswork!

“A mindset shift to batch-cooking allows you to focus on planned leftovers.”

Dietitian Andrea’s Top 3 Tips for Cooking in Batches: 

Tip #1: Protein Batch Cook! 

My first dietitian-recommended, batch cooking tip is to do protein batch cooking! After all, protein is king in guiding meal inspiration. Not only is it a macronutrient powerhouse for building/maintaining muscle mass, but it supports fullness and weight management. Plus, “protein prep” makes it easier to envision your meal! Therefore, plan one or two proteins you can batch cook for the week ahead for quicker meals later! 

Be sure to plan 1-2 proteins you can batch cook for the week ahead.

Hard Cooked Eggs

Beginner or advanced batch cooking experts are likely batching hard cooked eggs. This is because it only takes about 10 minutes and they’re a nutritious and versatile protein to add to meals or a snack! You can cook them on stovetop using our Hard Cooked Eggs to Perfection recipe or you can even whip them up in the Instant Pot, which is also awesome! I prep a dozen at a time because hard cooked eggs last in the fridge for a week. Also, my baby, Sofia, LOVES hard cooked eggs and they are such an easy and nutritious meal addition for her brain and eye health.   

Hard cooked eggs are one of my favourite proteins to batch cook. Quick and nutritious.

As you know, batch cooking hard cooked eggs is a meal prep go-to for me EVERY week. I use mine in Cobb Salads, Charcuterie boards, Egg Plates, on Avocado Toast or in a simple Egg Salad sandwich.

Eggs are a fast and accessible protein option to add to charcuterie boards for a fun lunch.

Do I Skip the Yolk? 

Nope, don’t skip the yolk. In fact, many do not know that we receive half the protein AND most of the nutrition in that velvety yolk. We also gain essential nutrients such as choline for the brain and liver health, as well as lutein and zeaxanthin (types of carotenoids) for eye health. Similarly, per egg there are 14 essential minerals and 6 grams of high-quality protein. Can’t beat that for a completely affordable price too! (See our blog on Cheap, Healthy Meals for only $2/serving meals.)   

Dietitian’s Protein Ideas to Batch Cook:  

Here are some of my favourite simple proteins to batch cook for meals, leftovers and freezer storage: 

• Black beans or lentils in Instant Pot or simply canned without salt
• Meatballs
• Batch BBQ or roasted chicken – handy to add to flatbreads, rice dishes, salads, buddha bowls or in chicken wraps. 
• Slow cooker pulled pork
• Jerk chicken
• Chicken souvlaki 
• Pork schnitzels or pork parmesan 
• Hard cooked eggs!
• Hamburgers

Here’s some meal inspiration to use your batch prepped proteins.  

Tip #2: Cooking Full Meals in Batches

My second tip is to go ahead and batch cook full meals. Consequently, this equips us with options for quick dinners, easy lunches or breakfasts on-the-go. Remember to double or triple your quantities when cooking full meals in batches. Then, these can be portioned into larger containers/bags for the family or individual meal portions. 

Full Meal Ideas to Batch Cook: 

French Toast

Okay, French Toast is a must for cooking in batches because it’s delicious but also freezes super-well and reheats easily in the toaster or microwave. You can store French toast in the freezer for 1-2 months for best quality. However, when making French toast in batches, create a large assembly to save time. 

Pumpkin Cinnamon French Toast is a perfect vitamin A boosting meal for eyes and immunity.

Breakfast Burritos & Freezer Egg Sandwiches

When I was pregnant I was doing a lot of freezer meal prep so I was stocked up for extra busy times ahead. Breakfast Burritos and Freezer Egg Sandwiches were my cooking in batches go-to’s. They reheat well and my hubby can take them easily on-the-go in the morning. Plus, we get lots of nutrition, high-quality proteins and carbs to keep us fuelled. 

Healthy Breakfast Burritos and Freezer Egg Sandwiches are a convenient make-ahead breakfast!

Soups

A large batch of soup is pure comfort and freezes well for speedy meal additions. Here are some soup ideas to get you inspired! Try a large batch of Mom’s Minestrone, Split Pea and Ham, and/or Potato Leek soup.

Dietitian Tip: Stock your freezer with nutritious soups to enjoy throughout the year! 

Pasta Dishes

As an Italian Dietitian, pasta is part of my upbringing and a favourite meal for sure! I love batch cooking pasta like stuffed shells for an easy freezer meal or leftovers. Additionally, Spicy Sausage Pasta and Quinoa Sausage Stuffed Peppers make great leftovers and freezer meals. Remember that you can spend extra time up front to save time later. 

This Lentil & Mushroom-Stuffed Shells recipe is delicious and makes awesome lunch leftovers!

Chili

I couldn’t do a batch cooking blog without mentioning the classic, chili! Cooking chili is a great way to boost your fibre with lots of beans and lentils. We also receive heart-healthy vitamins like magnesium and potassium which are part of a heart healthy diet. Chili is also a complete fridge cleaner meal where you can add your leftover veggies to reduce food waste. Additionally, chili lasts for four to six months in the freezer so be sure to label and enjoy the convenient, delicious meal! 

This Savoury Pumpkin Chili is a must for batch cooking! Plus, it lasts 4-6 months in the freezer.

Time Saving Trick – Veggie prep ahead for quicker cooking later. Store veggies in the freezer or in the fridge in an air-tight container.

Tip #3: Batch Baking 

My final cooking in batches tip is to “batch bake.” Therefore, when the oven is hot and the ingredients are out, keep going! Then, simply label and store in the freezer and benefit later with nutritious options that are ready-to-enjoy!

First, try batch baking muffins for the freezer. They are handy to add to speedy meals later.

The Egg Bake Casserole

Looking for a nutritionally balanced meal to use up leftovers veggies? This Ham, Veggie & Cheese Egg Casserole also reheats well for lunches or dinners.

Rosemary Roasted Chickpeas

Chickpeas are nutrition powerhouses! Try Rosemary Roasted Chickpeas for a wholesome snack.

Spinach Ricotta Pancakes

Add extra greens to your breakfast with Spinach Lemon Ricotta Pancakes.

Mini Egg Muffins

Prepped Mini Egg Muffins help you save money, time and reduce your meal time stress! 

Dietitian Top Tips For Cooking in Batches:

1. Designate a Batch Cooking Day of the Week. Even simply one or two proteins like hard-cook eggs for the fridge will help you out. Your future self will thank you! 
2. Take Inventory. Then you will know existing ingredients that you can use up. This is part of our Meal Planning Template a FREE resource you can access here. 
3. Allocate a Fixed Amount of Time. For beginners, start with 20 to 30 minutes to batch cook and decide if you’d like to dedicate longer periods of time as you get more comfortable. 
4. Ask for Help. Family or friends might be interested in sharing the cooking and splitting the meals to take home. 
5. Make it Fun! Play music, dance around, listen to an audiobook or socialize to make cooking in batches an enjoyable and therefore sustainable habit.  

Pro Tip: Designate a Batch Cook Day! This helps you plan a couple items to prepare.

Bottom Line:

Cooking in batches is a powerful, healthy eating strategy to equip you with nutritious meals you can easily enjoy later. Be sure to try out some of my top dietitian tips for batch cooking. Firstly, you can batch prep proteins for the week ahead. Additionally, you could later try cooking entire meals in batches and give batch baking a whirl to stock up with healthy freezer meals. And remember that spending a little extra time up front will inevitably pay off later! 

Check out Andrea’s Batch Cooking segment on CHCH Morning LIVE. 

Now it’s your turn! What are your favourite meals to cook in batches?