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Copyright © 2025 Foodies Only
Copyright © 2025 Foodies Only
5 min
27/02/2026
Cooking in bulk during Ramadan is a great way to prepare and freeze plenty of nutritious snacks in advance, giving you more time each day to devote to worship rather than cooking. The bulk-cooking method focuses on making and freezing high-protein kebabs and oven-baked rolls (as opposed to fried) so that the meals are nutritionally balanced, flavourful, and ready for you to eat either at suhoor or at iftar.
Ramadan is traditionally observed as a holy month in which people refrain from eating from sunrise until sunset. Eating nutritious meals at both suhoor and iftar is important for providing energy for activities and spiritual focus during the month. Using bulk-cooking as a strategy during this month can help make fasting during Ramadan easier, because you can prepare and freeze healthy foods, such as kebabs and oven-baked rolls. Using the bulk-cooking method provides more time for worship, rest, and reflection.
Batch cooking is a great way to ease your kitchen stress from the long hours of fasting throughout Ramadan. You can save a lot of time and effort in the kitchen by batch cooking and freezing healthy protein foods, such as kebabs made with lean meats or legumes, rolled meats (with veggies), as well as healthy snack foods. Marinating proteins and freezing marinated proteins, preparing sauces, pre-chopping vegetables, and storing cooked legumes/grains will make meal preparation effortless, and food will maintain more of its nutrient content for a longer period of time. This creates a pantry of food that is ready to be cooked but can also be simply heated to create healthy iftar and suhoor meals.
To make sure your batch-cooked food is frozen well and can be reheated without losing texture and taste, choose foods to eat that will freeze well and reheat well. Kebabs (made from lean meats or legumes) are a perfect choice because they are high in protein and can be used in many different ways, which makes them a filling and nutritious iftar choice. Healthier choices for kebabs can be made by not using oil or by baking, so they tend to be less fat and still contain a lot of protein. You can also make healthy rolls with fillings (without frying) in large quantities and freeze the rolls uncooked so they can be baked quickly when desired. If you plan your weekly menu based on these make-and-freeze snacks, you can make combinations of meals every day, leading to a more balanced nutritional intake and very little time being spent in the kitchen each day.
It is imperative to have accurate freezing techniques and storage methods in order to be successful with your batch cooking. Freezing all of your prepared kebabs, rolls, or other snacks thoroughly before packing in freezer-type containers or zip-top bags is required. Each item that goes into the freezer should be labelled with what the contents are, as well as the date, so you are able to rotate through your stock and limit food waste. Many Ramadan meal prep guides will suggest that each of your components is frozen separately, for example, pre-cut, cooked vegetables, cooked grains, as well as marinated proteins, so that when you are ready to consume them, you can put them together quickly on your eating day. This process will also preserve the flavour and nutritional value of the foods until you are ready to eat them.
Even when batch cooking, it is important to have a good nutritional balance. For example, you should have protein sources (such as chicken, lean meats, legumes, or high-protein meats) to sustain you through your fasting periods. Combining protein with whole grain, vegetables, and healthy fats will create a make-and-freeze snack that will contribute positively to your suhoor or iftar meals. It is recommended to add soups, stews, and salads to your protein items to ensure that your fluid intake and fibre content remain adequate. With this balanced approach, your Ramadan batch cooking will provide you with both convenience and nourishment.
Batch cooking is much more than a time-saving measure. Batch cooking can help create a plan that helps you with your preparation, nutrition, and intention throughout the month of Ramadan. You can create protein-rich kebabs and rolls that can be frozen together, helping to take the pressure off your daily cooking while providing you with balanced meals that will sustain your energy for both suhoor and iftar.
When you prepare meals in advance and make the time you spend in the kitchen less demanding, it allows you to focus more on your prayer, rest, reflection, and other spiritual duties throughout the month of Ramadan. So, batch cooking is a great way to utilise the month of Ramadan with efficiency, mindfulness, and nourishment without sacrifice.
