The High-Protein Lunch I Always Keep Stocked in My Freezer

Years ago, my college roommate (a dietetics major) introduced me to store-bought frozen bean-and-cheese burritos, which I depended on for the occasional quick, nutritious meal. When my daughter declared herself a vegetarian last year, I found myself looking for something similar for her school lunches. A quick search on the web led me to EatingWell’s recipe for Freezer Bean & Cheese Burritos. And they have, in no uncertain terms, changed my life.

Why I Love This Recipe

As a busy, working mom of two small kids, I rely heavily on meal planning and meal prepping to keep my family healthy and well-fed each week. Since finding this recipe last year, I’ve made a double batch every two weeks for school and work lunches or busy weekdays when dinner plans don’t exist. (Hello, swimming lessons chaos!) They’re satisfying, budget-friendly and packed with protein and fiber. They reheat in minutes, and I can have them prepped and in my freezer in less than 20 minutes, which, in mom terms, makes me feel like I’ve won the lottery. They’re also endlessly customizable. So when I say that anyone would benefit from adding these to their meal-prep rotation, I speak from experience.

The recipe is fast, easy and made with ingredients I always keep on hand. I mash pinto beans with cumin and chili powder until they’re mostly smooth, mix in some grated sharp Cheddar, then add in a fresh salsa made of chopped grape or cherry tomatoes, scallions, pickled jalapeños and cilantro. The salsa and spices form the flavor base of the burritos. And though it might seem like the chunks of veggies would stand out in individual bites, the process of freezing and cooking softens them, transforming everything into a cohesive and flavorful filling. 

The filling takes me 10 minutes tops, but to speed up the rest of the process, I often enlist help from my family to roll and package everything into burritos. We just lay out a line of whole-wheat tortillas, spoon the mixture on top and roll each into a tight little package. I like to wrap the burritos individually in foil or plastic wrap, then put them in a freezer-safe zip-top bag to keep them tasting fresh. 

When hunger strikes or I’m on lunch duty, I just have to unwrap one and pop it into the microwave for two minutes. Once cooked, the burritos hold up nicely and keep warm in a thermos until lunchtime. When I’m home, I often finish the burritos in a hot pan to get a crispy exterior and serve them with hot sauce, salsa, chopped avocado and Greek yogurt. But none of that is necessary (except the hot sauce, because I like spicy food). If I’m packing lunch, I’ll include something for my daughter to dip into, like guacamole or sour cream. I’ve also made them without the pickled jalapeños for my kids and discovered that they don’t seem to mind either way. They add flavor more than heat.  

Benefits of a Protein-Packed Lunch

I especially love how satisfying these burritos are. Courtney Pelitera, M.S., RD, at Top Nutrition Coaching, says, “High-protein meals help to keep us satiated and full throughout the day.” Take the dreaded afternoon slump, for instance. Pelitera explains how protein helps slow digestion, preventing wild sugar highs and crashes that turn productive days into a roller coaster of energy and exhaustion. She commonly hears from clients that a protein-packed lunch can make that midday productivity-nosedive disappear entirely. Pelitera recommends eating 20 to 30 grams of protein with each meal, adding that very active individuals should have even more. I’ve found cooked taco meat and shredded rotisserie chicken are easy add-ins. But Pelitera also suggests using a high-protein wrap and including full-fat plain Greek-style yogurt as a dipping sauce to boost the protein content further.

She explains that combining pinto beans with whole-wheat tortillas creates a complete protein containing all nine essential amino acids, and adds that the additional Cheddar provides about 6 grams of protein per ¼-cup serving. Essential amino acids have to come from food because our bodies can’t make them quickly enough, and they’re also necessary for muscle reconstruction, enhancing physical performance and aiding in faster recovery after exercise. I try to walk every day and work out with a trainer three days a week, and knowing I can come home to these burritos adds value to my workouts. 

Eat Smarter, Not Harder

The “freezer” part of this recipe is one of its biggest selling points. As a working parent, I don’t know how I’d survive without some semblance of meal prepping and planning. It’s a necessary and intentional approach to our nutrition and personal well-being. When I take the time to plan and prepare meals in advance, I reap benefits that extend far beyond the kitchen.

Of course, home-cooked meals and snacks cost significantly less than store-bought or restaurant options. But I also get to be in charge of ingredient quality and portion size, directly supporting feeding my family well and reducing food waste. Because I plan my meals each week, I find it easy for us to follow nutritional guidelines and consume a diverse range of foods, including more fruits and vegetables, which helps ensure that we’re meeting all of our nutrient targets.

Meal prepping also naturally helps us optimize our overall nutrition and protein intake. Research shows that eating higher-protein meals for breakfast and lunch can increase overall protein consumption. So, instead of trying to cram it all in or play catch-up, this approach allows for more intentional and balanced nutrition throughout the day.

The psychological benefits of meal prepping are the most underappreciated, though. As Pelitera points out, “The most overlooked benefit of meal prepping is the mental relief it brings!” By eliminating daily decision-making around food, meal prepping reduces “decision fatigue” and alleviates food-related stress. While the initial decision-making can sometimes feel like a chore, I am far less stressed during the week when mealtimes roll around. Overall, people who spend more time preparing meals report better mental health and lower stress levels. My freezer burrito system means I’m never caught off guard. 

The Bottom Line

These burritos aren’t just lunch—they contribute to a better lifestyle. With just 20 minutes of prep every two weeks, I’ve got several nutritious, protein-packed meals for easy lunches and, most important, peace of mind. And the return on investment is far greater than what I’ve put in. I hope you’ll join me in the freezer burrito revolution.