Last Updated on August 17, 2025 by Krista Linares, MPH, RD
Time and time again, my clients tell me they need more ideas to help them meal prep Mexican food.
As a Latina dietitian, I see how few resources my Latina clients have to help them plan and prepare meals that include the type of food they like to eat!
One of the reasons there aren’t enough meal prep resources for Mexican food is because of the common misconception that Mexican food isn’t healthy.
But the truth is traditional Mexican food can be very healthy, and can be an easy way to add fiber, legumes, and vegetables while eating your favorite foods.
So I’ve done the work for you and put together a list of your favorite heritage Mexican foods that work well for meal prep. Keep reading for a bunch of meal inspiration.
Buen provecho!
This article is featured in the “hay comida en la casa” issue of our zine! Read the whole issue here.
Meal Prep Basics for Mexican Food
The truth is, most homemade Mexican meals are already relatively healthy.
There are no strict rules about what is healthy or unhealthy.
The Plate Method
But one basic principle you can follow to make sure all your meal prep meals are well-balanced and nutritious is to include at least one carb, one protein, and one vegetable source in your meals.
In dietetics, we call this approach the Plate Method, which can be an easy way to make sure any meal you eat has a balance of nutrients.
Challenges of Meal Prepping Mexican Food
One reason Mexican-Americans may feel it’s more difficult to meal prep is because so many meal prep ideas rely on the oven or the slow-cooker, and these tools aren’t used as often in Mexican food!
But despite not using the oven as often, there are plenty of easy Mexican meal prep recipes you can use to your advantage! Plus, plenty of Mexican recipes are perfect for batch cooking and reheating, perfect for meal prep! (I’ll share more about that in a later section of this post).
In addition to batch cooking Mexican food, there’s another meal prep strategy that is uniquely perfect for Mexican food.
The Easiest Mexican Meal Prep Strategy
A lot of our heritage foods are assembled at the table immediately before eating, and we can use that for easier meal prep!
For these dishes, all you need to do is prepare a protein and maybe some beans, and then assemble everything 5 minutes before meal time. Serve these meals with a variety of vegetables like salsa, shredded cabbage, and radish slices.
Best Assemble-Your-Own Dishes for Quick Mexican Meal Prep
- Tostadas
- Burrito bowls
- Tacos
- Quesadillas
For any of these meals, you can use your favorite protein. I especially recommend this instant-pot barbacoa, and the tinga de pollo (see recipe link later in this post)
It’s also a good idea to batch cook a pot of beans to serve throughout the week. The absolute simplest way to prep beans is this classic frijoles de olla recipe. When in doubt, make this one!
Authentic Mexican Meal Prep Recipes
I’ve compiled some of my favorite Mexican meals to meal-prep
If you have the time to cook a dish ahead of time and eat that over the next few days, most traditional Mexican recipes will work. Here are some traditional Mexican recipes that are perfect for meal prepping. They take 30 minutes to an hour to cook, and reheat well.
I’ve also included a few meal prep recipes that are even faster (check out the nopal black bean salad and the pescado empapelado).
Mexican Meals to Batch Cook:
Arroz con pollo:
The classic chicken with rice dish (literally) is a perfect meal to cook on Sunday and bring to lunch the next day or two. This reheats well.
Dietitian tips: Add a quick side of avocado or tomato slices for an extra veggie boost
Add more veggies by increasing the amount of peas used, or swap out the peas for frozen mixed vegetables (like peas and carrots)
Tinga de pollo
Chicken tinga is a simple but flavorful chicken dish. Prepare it ahead of time and then serve it in different ways throughout the week: on tostadas, on a torta, or in a rice bowl!
Enchiladas Verdes
A rare Mexican recipe that uses the oven! Take advantage of this to make meal prep and clean-up easier.
Dietitian tips: Enchiladas already provide carbs, protein, and a small amount of vegetables. Serve with a side of beans and extra veggies (avocado salad, maybe?).
Pastel Azteca (aka “Mexican Lasagna”)
As a Mexican-American and a Minnesotan, I feel legally obligated to love Pastel Azteca. It’s basically a hot dish and Mexican food rolled into one.
This may sound like an unholy Americanization of Mexican food, but it is in fact, commonly eaten in Mexico (depending on the region)
Chicken Tamal en Cazuela (aka “Chicken Tamale Casserole”)
Another popular casserole-type dish in Mexican food is tamal en cazuela, or tamales in a pot. Instead of individually wrapping tamales, which can be a day-long event requiring multiple people, tamal en cazuela is doable for a weeknight dinner.
Ensalada de pollo (Mexican Chicken Salad):
Chicken salad is a lunch-time classic in both the United States and Mexico! This Mexican chicken salad has carbs, protein, and veggies. But feel free to serve with tostadas or crackers for a slightly more filling meal.
Sheet Pan Fajitas
Fajitas are one of my favorite hacks for an easy Mexican meal the whole family will love. To make the meal prep even easier, try making them on a sheet pan in the oven.
Freezer-Friendly Recipes:
Pozole verde with chicken:
Stews like pozole are great for meal prep because you get a lot of meals out of 1 hour of prep work, and they reheat well. In fact, I think pozole tastes better the next day!
Dietitian tips: To add extra veggies, pre-chop some cabbage, radish, and onions and sprinkle them on top of your bowl just before serving.
Pozole verde is already a complete meal with carbs, protein, and vegetables.
Chicken Tortilla Soup (Sopa Azteca)
Tortilla soup is a classic for a reason! Soup is a perfect make-ahead food, and tortilla soup is nourishing without leaving you overly full.
Dietitian tips: Customize your veggie servings by adding shredded cabbage or avocado slices on top.
Albondigas soup (Mexican meatball soup)
Soup is the ultimate freezer-friendly, healthy meal prep option. This albondigas soup is a comforting meatball soup and it has all the major nutrients you need (vegetables, protein, healthy carbs!).
Carne con papas (meat and potato stew)
This beef and potato stew freezes well, so you can make a batch and save yourself time and stress!
Dietitian tip: Get some extra veggies by adding carrots to the recipe, or serve with a simple side salad.
Breakfast Burritos
Burritos are a sleeper freezer option. You don’t automatically think of them as freezer-friendly, but the success of packaged frozen burritos tells another story! I’m a particular fan of making frozen breakfast burritos and popping them in the microwave for an easy breakfast.
Dietitian tip: Avoid lettuce, sour cream, and fresh salsa for freezer friendly burritos. Serve with fresh salsa after it’s been reheated.
Slow cooker salsa verde chicken
You can easily cook some chicken in a slow cooker with salsa, and have an easy and flavorful chicken to serve with tacos, sopes, quesadillas and more.
Vegan and Vegetarian Mexican Meal Prep:
Nopalitos Salad with Black Beans:
This recipe is the best of both worlds, you can make it in less than 10 minutes AND it makes great leftovers.
Dietitian tips: Eat this salad cold with tostadas and avocado slices for a complete meal.
Stuffed Poblano Peppers
This is not a classic chiles rellenos recipe, but it is better suited for meal prep! Use leftover rice and beans for a really simple meal that comes together in less than 30 minutes.
Black bean and corn salad
Like the nopalitos salad, this recipe is extremely simple to make, and makes great leftovers. In fact, it might be better the next day after the dressing has had time to settle in.
Dietitian tip: serve with tostadas and avocado slices for a nutritionally balanced meal.
Sopa de habas (fava bean soup)
While we normally associate Mexican food with pinto beans or black beans, fava bean are another popular option. Beans provide protein and fiber for a filling, vegetarian, meal prep option.
Fideo Seco (Mexican Pasta with Tomato Sauce)
Pasta with tomato sauce is not just an Italian dish. Fideo seco is the Mexican response to pasta with tomato sauce, and it’s the ultimate simple weeknight dish.
Dietitian tip: Top with queso fresco to add some protein and get a well-balanced meal.
Low-Carb, High Protein Mexican Recipes for Meal Prep:
Salpicón
A cold and tangy salad, ideal for prepping ahead of time. Serve with tostadas! Try with chicken or beef (the most common option).
Pescado Empapelado (Fish in paper packets)
Okay hear me out, I know we don’t usually think of fish as a great meal-prep option, but you can prepare these individual fish foil packets two days ahead, and cook just before serving. It’s a simple recipe with minimal cleanup, making it a great choice for meal prep.
Dietitian tips: The foil packets will have protein, fat, and vegetables. Serve with rice or corn tortillas for a simple, complete meal.
Ceviche
Another seafood recipe on the meal prep list? Wild times. Yes, ceviche actually can be a great meal prep option, because the citrus marinade deepens its flavor over a day. I recommend only meal prepping ceviche for 1-2 days ahead of time, but that can still be a great time saver!
Dietitian tip: Serve with tostadas and avocado for a complete meal.
Chile verde (pork and tomatillo stew)
If you like pork and salsa verde, you’ll love chile verde which is basically just a tomatillo stew with pork. It’s surprisingly simple to make.
Dietitian tip: Serve with corn tortillas for a balanced meal.
Final Thoughts
Having a plan and being prepared are two of the most important factors for success with nutrition.
For my Mexican-American clients, it can feel like meal prep and enjoying cultural foods just don’t “go” together.
But the truth is, there are plenty of meal prep-friendly Mexican meals that taste like home AND will help support your health goals.
In addition to recipes that reheat well, look for Mexican meals that are assembled at the table, like tostadas and tacos for easier meal prep.
This article is featured in an issue of our digital zine, titled “Hay Comida en la Casa”! Read the whole issue for more insights into Latin American home cooking and nutrition.
And if you need help brainstorming ways to build balanced meals using your favorite Latino heritage foods, check out my free 5-day Latino meal planner. Sign up below to get your copy!