Freezer Staples

You know those long days where you feel exhausted and hungry, but putting together a meal sounds like too much work? We sure do. A lot of us resort to the freezer section when we need something quick, but most of the items there aren't very healthy. We've put together a series that includes freezer items that are diverse and easy to incorporate into meals without sacrificing your nutritional health.  

Sheet Pan Shrimp Fajitas

Freezer pick: Frozen Raw Shrimp


1 pound bag of frozen shrimp, peeled and deveined 

1 bag of frozen bell peppers

2 tbsp SR® Organic MCT Oil

½ red onion, thinly sliced

1 packet taco seasoning 

Salt and pepper to taste 

Tortillas of choice


1. Preheat the oven to 400 F. 

2. Defrost the shrimp by submerging in room temperature water for 30-40 minutes. 

3. Cover a sheet pan with foil or parchment paper. Spread the defrosted shrimp, bell peppers and onions on the sheet pan. Drizzle with MCT Oil and taco seasoning. Toss to combine. 

4. Wrap tortillas with foil and place them along with the sheet pan in the oven. Cook for 10 minutes, stirring halfway through. 

5. Serve immediately with your favorite toppings and enjoy!


Kale Pesto Pasta

Freezer pick: Frozen Kale


3 cups frozen chopped kale

½ cup grated parmesan cheese 

¾ cups SR® Organic MCT Oil

¼ cup slivered almonds, sub cashew, pine nuts, etc

1 tbsp dried basil 

½ tsp granulated garlic

½ tsp salt 

Pasta of choice, we used Jovial Grain-free Casava Spaghetti


1. Defrost kale by leaving it on the counter at room temperature for 30-40 minutes OR heat in a pan at medium heat for about 5 minutes.  

2. Cook pasta according to package instructions. Once the pasta is cooked, strain and return to the pot. 

3. Place all remaining ingredients into a food processor or blender. Blend until the pesto reaches a smooth consistency. 

4. Add 1/2 cup (or desired amount) of pesto to the cooked pasta and stir until well-combined. 

5. Add your toppings of choice- we chose parmesan cheese and crushed red pepper flakes. 

6. Serve immediately & enjoy!


Cauliflower Fried Rice

Freezer pick: Frozen Cauliflower


10 oz bag of frozen cauliflower rice

1/2 large onion, diced

3/4 c frozen peas

3/4 c carrots, chopped

2 tbsp SR® Organic MCT Oil

1 tbsp toasted sesame oil

1 tbsp chopped garlic

1 tbsp soy sauce

2 eggs


1. Heat a large pan over medium heat. Pour in MCT Oil, diced onion, and carrots. Cook 6-8 minutes, stirring occasionally until onion and carrots soften.

2. Add in frozen peas, toasted sesame oil, garlic and soy sauce. Cook for 3-4 minutes, stirring occasionally. 

3. Nudge the cooked ingredients to the side of the pan, creating a space to cook the eggs. Crack the eggs into the pan and stir to make scrambled eggs. Once cooked, combine with the rest of the ingredients. 

4. Finally, add in the riced cauliflower. Stir until heated through and well combined, about 2-3 minutes. 

5. Serve immediately with your favorite toppings and enjoy!



What are your weeknight staples? Share with us on social @sportsresearchau