Steaming food for meal prep is a completely underrated cooking method. It’s a fantastically healthy way to prepare food. Little to no oil while preserving nutrients better than other techniques. Steaming can also be a very versatile cooking method that stores well without losing texture.
We enjoy our memories of our first dim sum experience and that truly introduced us to vast variety of foods and flavors that steaming can produce.
What you can steam is the real question. Picking the right ingredients and knowing a few tips to steaming makes all of the difference.
Tips for Steaming Food for Meal Prep
- Use a digital instant-read thermometer — the most reliable way to check doneness.
- Don’t overcrowd the steamer — steam needs circulation for even cooking.
- Rest proteins briefly after steaming — let juices redistribute (especially chicken & fish).
- Batch prep? Slightly under-steam, then finish reheating when you’re ready to eat.
Storing Steamed Meals
- Refrigerator: Most steamed veggies, proteins, and grains last 3–4 days in airtight containers.
- Freezer: Steamed rice, dumplings, and proteins can last up to 2–3 months when frozen.
- Reheating Tip: Use the microwave with a splash of water (or re-steam) to bring back moisture without drying out food.
The Best Steaming Foods for Meal Prep
Steaming Vegetables
Vegetables are the obvious place to start. Most people steam veggies first because it’s the easiest to gauge doneness, it’s quick, and the texture that steaming provides is perfect for veggies. Steam until just tender and then immediately dunk into ice water to stop the cooking. This helps preserve the texture when storing for a few days.
Great Veggie Choices: Broccoli, cauliflower, green beans, asparagus, carrots, zucchini
Steaming Proteins
Steaming proteins is the next place to move to after steaming vegetables. It’s a little tougher to gauge doneness and much more important. Some proteins work better with steaming than others as well so start off with safe picks.
Chicken & Poultry
Obviously chicken needs to be cooked through but it’s a good place to start as the timing is more forgiving and the texture from steaming on poultry works really well. Cook till opaque all the way through and juices run clear. Even better use a thermometer and cook till 165°F (74°C) at the thickest part
Fish & Seafood
Steamed fish might be the most common protein to steam. Cooking fish can be tricky as the under cooked to over cooked line is narrow. Steaming allows for a little slower process that’s easier to control. The flesh should flake to a fork and still be moist. Or cook to 145°F (63°C). You’ll know when shrimp are steamed fully when they curl into a “C” and turn pink and steamed scallops will turn opaque and firm up.
Tofu & Plant-Based Proteins
Tofu is a great choice for steaming for meal prep as it becomes a little denser and holds it’ shape beautifully. You don’t have to worry about food safety so you’re really just looking to heat it through and get a nice firmness on it, which usually takes about 10-15 minutes.
Steaming Grains & Starches
Steaming rice is common but other grains and starches also steam great. They produce a fluffier and less sticky texture than the boiled versions. Starches like sweet potato and squash stay moist without losing their structure. Firm textures store better and last longer in the fridge.
- Brown rice, quinoa, couscous, and sticky rice
- Sweet potatoes and squash
Steaming Dumplings
Steamed dumplings are probably the most popular steamed dish. The construction of the dumplings allow the heat and steam in while not disintegrating with all of the moisture. You can easily make or find frozen dumplings that steam up quick and are delicious. Dumplings may be high in sodium but if you pair it with sides that balance the sweetness out with bitter or acidic flavors you can end up with a well rounded meal.
Easy Steamed Meal Prep Ideas
- Asian-Inspired Steamed Bowl: Brown rice + steamed broccoli + steamed chicken + sesame soy drizzle.
- Mediterranean Steamed Plate: Steamed fish + zucchini + couscous + lemon olive oil dressing.
- Vegan Power Bowl: Quinoa + steamed kale + tofu + carrots + tahini sauce.
- Steamed Dumpling Lunch Box: Steamed veggie dumplings + edamame + cucumber salad.
