6 Comfort Food Meal Preps That Are Still Healthy

Craving those cozy, heartwarming meals but worried about derailing your healthy eating goals? We’ve got you covered! Let’s dive into six delicious comfort food recipes that are both nourishing and satisfying, perfect for meal prepping and enjoying all week long.

1. Turkey Chili with Sweet Potato

This hearty chili is packed with flavor and fiber, thanks to the lean ground turkey and sweet potatoes. It’s a perfect cold-weather meal that’s both comforting and healthy.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 pound ground turkey
• 1 sweet potato, peeled and diced
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) diced tomatoes, undrained
• 1 cup vegetable broth
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste

Instructions

1. Brown the turkey: Heat olive oil in a large pot over medium heat. Add onion and cook until softened. Add garlic and cook for 1 minute more. Add ground turkey and cook until browned, breaking it up as it cooks.
2. Add the remaining ingredients: Add sweet potato, black beans, diced tomatoes, vegetable broth, chili powder, cumin, smoked paprika, salt, and pepper to the pot
3. Simmer: Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until the sweet potatoes are tender and the chili has thickened

Meal Prep Tip: This chili is even better the next day! Make a big batch and store it in the refrigerator for up to 4 days. Reheat on the stovetop or in the microwave.

2. Lighter Chicken Pot Pie

This classic comfort food gets a healthy makeover with a flaky whole-wheat crust and plenty of veggies

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 pound boneless, skinless chicken breasts, cooked and shredded
• 1/2 cup frozen peas
• 1/4 cup all-purpose flour
• 2 cups chicken broth
• 1/2 cup milk
• 1/2 teaspoon dried thyme
• Salt and pepper to taste
• 1 sheet refrigerated whole-wheat pie crust

Instructions

1. Sauté the veggies: Heat olive oil in a large skillet over medium heat. Add onion, carrots, and celery. Cook until softened, about 5 minutes
2. Make the filling: Stir in shredded chicken, peas, flour, chicken broth, milk, thyme, salt, and pepper. Bring to a simmer and cook until thickened, about 5 minutes
3. Assemble and bake: Pour the filling into individual ramekins or a baking dish. Top with the pie crust. Cut a few slits in the crust to allow steam to escape
4. Bake in a preheated 400°F (200°C) oven for 15-20 minutes, or until the crust is golden brown and the filling is bubbly

Meal Prep Tip: Assemble the pot pies in individual ramekins and bake them ahead of time. Store them in the refrigerator and reheat in the oven or microwave when ready to eat

3. Sweet Potato and Black Bean Burgers

These veggie burgers are packed with flavor and nutrients, making them a satisfying and healthy comfort food option

Ingredients

• 2 cups mashed sweet potato
• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup cooked brown rice
• 1/4 cup chopped onion
• 1/4 cup breadcrumbs
• 1 egg, beaten
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• Salt and pepper to taste

Instructions

1. Combine the ingredients: In a large bowl, combine mashed sweet potato, black beans, brown rice, onion, breadcrumbs, egg, chili powder, cumin, salt, and pepper. Mix until well combined
2. Shape into patties: Form the mixture into 4-6 patties
3. Cook the burgers: Heat a drizzle of olive oil in a large skillet over medium heat. Cook the patties for 5-7 minutes per side, or until golden brown and heated through

Meal Prep Tip: Cook the burgers ahead of time and store them in the refrigerator. Reheat in the oven or on the stovetop when ready to eat. Serve on whole-wheat buns with your favorite toppings

4. Spaghetti Squash with Marinara and Turkey Meatballs

This lighter take on spaghetti and meatballs is a delicious and healthy comfort food classic.

Ingredients

• 1 spaghetti squash, halved lengthwise and seeds removed
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 jar (28 ounces) marinara sauce
• 1 pound ground turkey
• 1/2 cup breadcrumbs
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1/4 teaspoon garlic powder
• 1/4 teaspoon dried oregano
• Salt and pepper to taste

Instructions

1. Roast the spaghetti squash: Preheat oven to 400°F (200°C). Drizzle the cut sides of the spaghetti squash with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast for 40-50 minutes, or until tender.
2. Make the meatballs: While the squash is roasting, combine ground turkey, breadcrumbs, Parmesan cheese, egg, garlic powder, oregano, salt, and pepper in a large bowl. Mix until well combined. Shape into 1-inch meatballs
3. Cook the meatballs: Heat a drizzle of olive oil in a large skillet over medium heat. Cook the meatballs for 5-7 minutes per side, or until browned and cooked through
4. Assemble and serve: Once the spaghetti squash is cooked, use a fork to scrape out the strands. Heat the marinara sauce in a saucepan. Toss the spaghetti squash with the marinara sauce and top with the meatballs.

Meal Prep Tip: Roast the spaghetti squash and cook the meatballs ahead of time. Store them separately in the refrigerator. When ready to eat, reheat the squash and meatballs and toss with marinara sauce

5. Cauliflower Mac and Cheese

This creamy and cheesy mac and cheese is a healthier alternative to the traditional version, thanks to the cauliflower base

Ingredients

• 1 head cauliflower, cut into florets
• 1 tablespoon olive oil
• 1/4 cup butter
• 1/4 cup all-purpose flour
• 2 cups milk
• 1 cup shredded cheddar cheese
• 1/2 cup shredded Monterey Jack cheese
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Cook the cauliflower: Steam or roast the cauliflower florets until tender.
2. Make the cheese sauce: While the cauliflower is cooking, melt butter in a saucepan over medium heat. Whisk in flour and cook for 1 minute. Gradually whisk in milk until smooth. Bring to a simmer and cook until thickened, about 5 minutes.
3. Combine and bake: Add shredded cheeses, garlic powder, salt, and pepper to the sauce. Stir until cheese is melted and smooth. Place the cooked cauliflower in a blender or food processor and puree until smooth. Combine the cauliflower puree with the cheese sauce. Transfer to a greased baking dish
4. Bake in a preheated 350°F (175°C) oven for 15-20 minutes, or until heated through and bubbly.

Meal Prep Tip: Make a large batch of cauliflower mac and cheese and portion it into individual containers. Reheat in the oven or microwave when ready to eat

6. Baked Oatmeal with Apples and Cinnamon

This warm and comforting baked oatmeal is a perfect make-ahead breakfast or snack

Ingredients

• 2 cups rolled oats
• 2 cups milk
• 1/2 cup unsweetened applesauce
• 1/2 cup chopped apple
• 1/4 cup maple syrup
• 1 teaspoon ground cinnamon
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt

Instructions

1. Preheat oven: Preheat oven to 350°F (175°C)
2. Combine ingredients: In a large bowl, combine oats, milk, applesauce, chopped apple, maple syrup, cinnamon, baking powder, and salt. Mix until well combined.
3. Bake: Pour the mixture into a greased 8×8 inch baking dish. Bake for 30-35 minutes, or until golden brown and set.

Meal Prep Tip: Bake a batch of oatmeal on the weekend and store it in the refrigerator. Reheat individual portions in the microwave or enjoy cold with a drizzle of milk or yogurt

Final Thoughts

Comfort food doesn’t have to be unhealthy! With these delicious and nutritious meal prep ideas, you can enjoy your favorite cozy dishes without sacrificing your health goals. So go ahead, indulge in a little comfort, guilt-free!

Nathaniel Lee

Nathaniel Lee is an avid cook, drawing on his decades of home cooking and fine dining experience. He is a contributing chef at Mashed, and his recipes and contributions have been featured in Tasting Table, Edible Arrangements, Insanely Good Recipes, and The Daily Meal.