There are many healthy frozen meal options in the freezer section of grocery stores. Here are some of the most nutritious and delicious frozen meals recommended by dietitians.
Trader Joe’s Chicken Burrito Bowl
“This delicious Mexican bowl [packed] It “contains 22 grams of protein and 9 grams of fiber to keep you feeling full and full, and 51 grams of carbohydrates for an energy boost,” says Katie Schimmelpfenning, an Oregon-based registered dietitian nutritionist, sports nutritionist, and owner of Eat Swim Win. Pacheco adds that this burrito bowl, a favorite among many dieters, “tastes delicious, too.”
One serving of Trader Joe’s Chicken Burrito Bowl contains:
- Calorie: 370 calories
- Protein: 22 grams
- Total fat: 10 grams
- Saturated fat: 4.5 grams
- Sodium: 630 milligrams
- Carbohydrates: 51 grams
- Fiber: 9 grams
- Added sugars: 0 grams
Healthy Choice Chicken and Vegetable Stir Fry
Andrews says Healthy Choice Chicken and Vegetable Stir-Fry is a good option that’s fairly low in calories. It is high in protein and contains vegetables such as broccoli, carrots, edamame, onions and red peppers. To make this a meal, Andrews suggests pairing it with an additional vegetable, dinner roll, or fruit side.
For those looking for larger portions than traditional frozen meals, Pacheco recommends Healthy Choice MAX Bowls, which combine protein, multiple grains, and vegetables for a balanced frozen option. He says it provides enough protein and fiber to keep you feeling full.
One serving of Healthy Choice Chicken and Vegetable Stir Fry contains:
- Calorie: 200 calories
- Protein: 23 grams
- Total fat: 5 grams
- Saturated fat: 1 gram
- Sodium: 580 milligrams
- Carbohydrates: 16 grams
- Fiber: 4 grams
- Added sugars: 6 grams
Oil-Free Kitchen Lemon Garlic Shrimp Stir Fry Balance Bowl
The Lean Cuisine frozen meal brand is a favorite of Connecticut-based registered dietitian nutritionist, nutrition writer, and weight loss expert Melissa Mitri. The brand offers Lean Cuisine Balance Bowls and Protein Kicks to suit different diets and preferences. “I love these meals because they are rich in fiber and protein, two nutrients that keep you full while remaining relatively low in calories,” says Mitri.
Syn says the Lean Cuisine Lemon Garlic Shrimp Stir-Fry Balance Bowl checks the boxes for lean protein, fiber-rich carbs, and veggies, making it a nutritious frozen meal option. “Additionally, these meals carry the ADA Better Choice for Life seal, which means they meet the American Diabetes Association (ADA) Better Choices for Life nutrition criteria for calories, sodium, saturated fat, fiber, protein, added sugars and more.” he adds.
One serving of Lemon Cuisine Lemon Garlic Shrimp Fries contains:
- Calorie: 210 calories
- Protein: 13 grams
- Total fat: 2.5 grams
- Saturated fat: 1.5 grams
- Sodium: 560 milligrams
- Carbohydrates: 34 grams
- Fiber: 4 grams
- Added sugars: 0 grams
Red’s Organic Chicken, Cilantro and Lime Burrito
“These heat-and-eat breakfast burritos are perfectly portioned, offering 12 grams of protein for 270 calories,” says Syn. “They’re balanced with good-for-you ingredients, including lean protein like chicken and black beans, whole-grain brown rice, and veggies like sweet corn, roasted bell peppers, and red onions.”
One Red’s Organic Chicken, Cilantro and Lime Burrito includes:
- Calorie: 270 calories
- Protein: 12 grams
- Total fat: 10 grams
- Saturated fat: 3 grams
- Sodium: 520 milligrams
- Carbohydrates: 35 grams
- Fiber: 2 grams
- Added sugars: 1 gram
Planet Based Foods Original Taquitos with Cheese
“These plant-based taquitos taste like the real thing, but are made with sustainable, superfood hemp instead of red meat as the main ingredient,” says Syn. “Hemp is a complete plant protein that is rich in omega-3 fats, fiber, B vitamins, magnesium and iron, making them naturally lower in saturated fat and higher in fiber than traditional frozen taquitos.”
One serving of Planet Based Foods Original Taquitos with Cheese contains:
- Calorie: 220 calories
- Protein: 5 grams
- Total fat: 11 grams
- Saturated fat: 3 grams
- Sodium: 380 milligrams
- Carbohydrates: 26 grams
- Fiber: 2 grams
- Added sugars: 0 grams
Amy’s Mexican Casserole Bowl is Light on Sodium
Chun enjoys frozen meals at Amy’s Kitchen, which offers a variety of nutritious plant-based bowls. “My favorite is the low-sodium Mexican casserole bowl because it’s rich in flavor, fiber, and protein,” she says. “I usually add a side of brown rice or chicken to make this a more filling meal.”
An Amy’s low-sodium Mexican Casserole Bowl contains:
- Calorie: 370 calories
- Protein: 12 grams
- Oil: 16 grams
- Saturated fat: 5 grams
- Sodium: 370 milligrams
- Carbohydrates: 45 grams
- Fiber: 6 grams
- Added sugars: 0 grams
Smartmade Mediterranean Style Chicken Bowl
“This frozen meal is packed with 20 grams of protein and 5 grams of fiber,” says Schimmelpfenning. “It’s easy to heat up and loaded with whole grains, color, and a delicious sprinkle of feta.”
One serving of Smartmade Mediterranean Style Chicken Bowl contains:
- Calorie: 250 calories
- Protein: 20 grams
- Total fat: 8 grams
- Saturated fat: 3.5 grams
- Sodium: 620 milligrams
- Carbohydrates: 26 grams
- Fiber: 5 grams
- Sugars: 4 grams
Milton’s Craft Bakers Cauliflower Crust Pizza
“For a better-for-you, ready-in-15-minute frozen pizza option, opt for pizza made with cauliflower crust on refined flour for added fiber, vitamins and minerals,” says Syn. “The first ingredient of these is cauliflower. [Milton’s Craft] pizzas, that is, it is the most abundant ingredient by weight.”
One serving of Milton’s Craft Bakers Cauliflower Crust Margherita Four Cheese Pizza contains:
- Calorie: 360 calories
- Protein: 20 grams
- Total fat: 15 grams
- Saturated fat: 9 grams
- Sodium: 870 milligrams
- Carbohydrates: 33 grams
- Fiber: 2 grams
- Added sugars: 1 gram
Whether it’s a frozen single-serve meal or a combination of frozen prepared whole food ingredients such as frozen fish, vegetables, and brown rice, frozen meals can provide a healthy, quick meal when there’s no time to prepare and cook. Aim for healthy frozen meals that are low in sodium and high in fiber and include vegetables, whole grains and lean proteins, according to dietitians’ recommendations. If your favorite frozen meal doesn’t have enough fiber, you can pair it with vegetables or whole grain bread.
Chun notes that frozen meals “can be an easy choice for dinner after a long day at work or for lunch during a busy work week.” “While frozen meals are healthy, I always encourage people to cook their own meals from scratch whenever possible, as this provides the most control. [over] Ingredients and nutrients.”
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