Vegan Freezer Meal: Chick’n Quinoa with Spinach and Mushrooms

Vegan Freezer Meal: Chick’n Quinoa with Mushrooms and Spinach
Time to prepare: 30 minutes
Time to heat from frozen: 30 minutes

Chick'n Quinoa with Spinach and Mushrooms

I LOVE cooking. When I’m eating breakfast, I’m already thinking about what to make for lunch and dinner. BUT there are occasions when I’m too darn busy to cook or (more likely) there are dirty dishes in the sink that I just don’t feel like washing. For those days, there are these.

This savory dish is a convenient, healthy alternative to store-bought frozen dinners.  It’s high in protein, complex carbohydrates, and fiber. It’s also delicious and satisfying. The mushrooms burst with garlicky goodness and the quinoa is infused with yummy veggie stock. Add a cup of soup or a fresh salad and you have a complete meal!


  • 1 package of Gardein Chick’n Strips (or other chick’n alternative)
    Not a fan of meat analogues? Use cubed marinated tofu instead
  • 145 grams mushrooms, chopped (about 6 regular sized button mushrooms)
  • 2 cloves garlic, minced
  • 1/2 cup onions, minced
  • 2-3 scallions, minced
  • 1 cup uncooked quinoa
  • 1 cup vegetable broth
  • 1 cup water
  • 3 cups chopped spinach
  • ½ tablespoon canola oil

You’ll also need 4 individual-sized containers to freeze each portion in.


Prepare quinoa with 1 cup of water and 1 cup of vegetable broth in a medium sized pot with a lid. Bring the liquid to a rolling boil, then turn down the heat to low. Let simmer for about 20 minutes or until the water has evaporated and you’re left with fluffy quinoa. As soon as the quinoa is cooked, be sure to fluff it with a spoon. Divide the cooked quinoa into the four containers and set aside to cool.

Chopped up mushrooms, scallions, onions, and garlic.

In a skillet, add the oil and turn heat to medium-high. When the oil is hot, but not smoking, add the onion and garlic. Let the onions turn golden before adding the chopped mushrooms (about 4 minutes). Let the mushrooms sweat down for about 2 minutes. When the mushrooms are done, turn off the heat. Fold in the chopped spinach and scallions. The residual heat will cook the spinach.

Sauteed mushrooms and onions

Divide the chick’n strips into the four containers, then layer the cooked mushrooms, onions and spinach on top.

meatless chicken atop quinoa

Seal the containers with aluminum foil, label and freeze.

To reheat in the oven, cook in a pre-heated oven at 350 F for 35-40 minutes. Since every oven is different, check on it after 20 minutes to see how far along it is. It’s done when the middle is hot. I find it doesn’t take as long if you use a toaster oven.


Nutrition Information per serving (1/4 recipe)

Calories: 298; Total Fat: 6.0g (Saturated Fat: 0.5, Polysaturated Fat: 1.4g, Monosaturated Fat: 1.8); Cholesterol: 0.0mg; Sodium: 317.6; Potassium: 576.8mg; Carbohydrates: 38.7g (Dietary Fiber: 5.3g, Sugars: 2.5g); Protein: 17.6g

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