8 Top Healthy Frozen Meals, According To Experts (2024)

Frozen meals have come a long way since TV dinners emerged in the 1950s. Today, many options exist for those who need a fast, easy meal but still want to eat healthfully. Still, like any prepared food, some frozen meals are healthier than others.

“While frozen meals as a category are not inherently healthy or unhealthy, some frozen meals are more health-promoting than others,” says Kate Killion, a registered dietitian nutritionist based in Massachusetts.

“The nutritional value of frozen meals varies widely based on ingredients, nutritional content and preservatives, particularly sodium,” agrees registered dietitian nutritionist Alyssa Simpson, owner of Nutrition Resolution in Phoenix. “The best choices include whole, minimally processed ingredients, high fiber and protein and essential vitamins and minerals.”

There may even be some advantages to eating frozen meals, as they “can be a good way to keep portion sizes at meals in check, especially for people trying to manage their weight,” adds Lisa Andrews, a registered dietitian nutritionist and owner of Sound Bites Nutrition in Cincinnati.

Though some frozen meals may not be the most nutritious choices, there is nothing inherently unhealthy about frozen foods. “Frozen foods like frozen veggies and frozen fish are just as nutritious as fresh,” says Bianca Tamburello, a registered dietitian nutritionist with the Chilean Salmon Marketing Council and FRESH Communications based in Boston. “In fact, these foods are often frozen at peak time so that vitamins and minerals are preserved.”

Think of freezing as nature’s pause button—in fact, studies show that frozen foods can actually be higher in certain nutrients than their fresh counterparts^[1]L Li, R Pegg, R Eitenmiller, J Chun, A Kerrihard. Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. Journal of Food Composition and Analysis. 2017;59:8-17. . Meanwhile, further studies suggest that people who consume frozen fruits and vegetables actually consume more of these healthy foods than others^[2]Storey M, Anderson P. Total fruit and vegetable consumption increases among consumers of frozen fruit and vegetables. Nutrition. 2018;46:115-121. .

Still, many frozen meals available at grocery stores are high in saturated fat and sodium, and some studies show consumption of ready-made meals is associated with less healthy dietary patterns and increased rates of abdominal obesity^[3]Alkerwi A, Crichton GE, Hébert JR. Consumption of ready-made meals and increased risk of obesity: findings from the Observation of Cardiovascular Risk Factors in Luxembourg (ORISCAV-LUX) study. Br J Nutr. 2015;113(2):270-277. . Optimal nutrition depends on the total diet and meal patterns as well as choosing frozen meals wisely.

When choosing frozen meals, opt for those containing a balance of whole food ingredients including vegetables, lean proteins and whole grains, says Wan Na Chun, registered dietitian nutritionist and personal trainer at One Pot Wellness in Indianapolis. Chun also recommends checking nutrition facts labels. “Meals that are low in sodium, saturated fat and added sugars [are] healthier choices,” she adds.

“Frozen meals can be quite high in sodium,” adds Andrews. She recommends choosing frozen meals with less than 600 milligrams of sodium. “Meals that contain bacon, sausage or other processed meats or sauces such as soy, teriyaki or BBQ may be higher in sodium.”

People trying to limit the number of calories they eat may be inclined to choose a lower-calorie frozen meal, but Massachusetts-based registered dietitian nutritionist Alyssa Pacheco advises her clients to choose frozen meals with enough calories to meet their bodies’ needs. “Many traditional frozen meals are extremely low calorie, which ultimately leaves you feeling hungry and looking for snacks not long after,” she explains. “Instead of trying to opt for the lowest calorie option, make sure the meal has ample fiber and protein—most people feel their best if they get at least 20 grams of protein at a meal.”

If you’re choosing a serving of frozen lasagna, for instance, pair it with a green salad and a whole wheat roll.

“Protein and fiber are ‘fullness powerhouses’,” agrees Killion. “In my practice, I recommend that my clients eat 20 to 30 grams of protein and 6 or more grams of fiber per meal.”

Protein helps you feel fuller longer and can contribute to weight management, adds Mia Syn, a Charleston, South Carolina-based registered dietitian nutritionist and author of Mostly Plant-Based. “Look for frozen meal options made with lean protein such as seafood and poultry, as well as plant-based sources of protein like nuts, seeds and legumes,” she adds.

Syn also notes that fiber can help you feel fuller longer, promote regularity and may help lower blood cholesterol and support heart health. “Because fiber is synonymous with plant foods, opt for frozen meal options made with vegetables, whole grains, legumes, nuts and seeds,” she says.

Go beyond single-serve meals and try frozen prepared whole foods that can be combined together for a complete meal, recommends Tamburello. “Choosing whole-food ingredient frozen foods, like individually wrapped frozen salmon filets, frozen steam-in-bag veggies and frozen brown rice, makes for delicious, fast meals with typically little to no sodium and added fat.”

Consider creating your own recipe and adding flavor with low- or no-sodium ingredients such as lemon juice on fish or olive oil and herbs on veggies and rice.

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There are many healthy frozen meal options in the freezer section of the grocery store. Here are some of the most nutritious—and delicious—frozen meals, recommended by dietitians.

Trader Joe’s Chicken Burrito Bowl

“This delicious Mexican bowl is [packed] with 22 grams of protein and 9 grams of fiber to leave you feeling full and satisfied and 51 grams of carbohydrates for an energy boost,” says Katie Schimmelpfenning, an Oregon-based registered dietitian nutritionist, sports nutrition expert and owner of Eat Swim Win. Pacheco adds that this burrito bowl, a favorite among several dietitians, “tastes delicious too!”

One serving of Trader Joe’s Chicken Burrito Bowl contains:

• Calories: 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

The Healthy Choice Chicken and Vegetable Stir Fry is a good option that’s fairly low in calories, says Andrews. It’s high in protein and contains veggies like broccoli, carrots, edamame, onions and red bell peppers. To make it a meal, Andrews suggests pairing it with an additional vegetable, dinner roll or side of fruit.

For people seeking larger portions than traditional frozen meals, Pacheco recommends Healthy Choice MAX Bowls, which combine protein, multigrains and vegetables for a balanced frozen option. It provides a good amount of protein and fiber to keep you feeling full, she says.

One serving of Healthy Choice Chicken and Vegetable Stir Fry contains:

• Calories: 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

Lean Cuisine Lemon Garlic Shrimp Stir-Fry Balance Bowl

The Lean Cuisine brand of frozen meals is a favorite of Melissa Mitri, a Connecticut-based registered dietitian nutritionist, nutrition writer and weight loss expert. 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 fill you up while remaining relatively low in calories,” says Mitri.

The Lean Cuisine Lemon Garlic Shrimp Stir-Fry Balance Bowl checks boxes for lean protein, fiber-rich carbohydrates and vegetables, making it a nutritious frozen meal option, says Syn. “Additionally, these meals feature the ADA Better Choice for Life seal, meaning they meet the American Diabetes Association (ADA) Better Choices for Life nutrition criteria for calories, sodium, saturated fat, fiber, protein, added sugar and more,” she adds.

One serving of Lean Cuisine Lemon Garlic Shrimp Stir Fry contains:

• Calories: 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 are balanced with good-for-you ingredients including lean protein such as chicken and black beans, whole grain brown rice and vegetables including sweet corn, roasted bell peppers and red onion.”

One Red’s Organic Chicken, Cilantro and Lime Burrito contains:

• Calories: 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 deal but are made with sustainable, superfood hemp as the star ingredient instead of red meat,” says Syn. “Hemp is a complete plant protein that’s rich in omega-3 fats, fiber, B vitamins, magnesium and iron, making these naturally lower in saturated fat and higher in fiber than traditional frozen taquitos.”

One serving of Planet Based Foods Original Taquitos with Cheese contains:

• Calories: 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, Light In Sodium

Chun enjoys the frozen meals from Amy’s Kitchen, which offers a variety of nutritious plant-based bowls. “My favorite is the low-sodium Mexican casserole bowl because it packs a punch in flavor, fiber and protein,” she says. “I usually add a side of brown rice or chicken to make this a more filling meal.”

One Amy’s low-sodium Mexican Casserole Bowl contains:

• Calories: 370 calories
• Protein: 12 grams
• Fat: 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 and filled with whole grains, color and a delicious sprinkle of feta cheese.”

One serving of Smartmade Mediterranean-Style Chicken Bowl contains:

• Calories: 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 frozen pizza option ready in 15 minutes, opt for one made with a cauliflower crust over refined flour for added fiber, vitamins and minerals,” recommends Syn. “Cauliflower is the first ingredient in these [Milton’s Craft] pizzas, meaning it’s the ingredient present in the largest amount by weight.”

One serving of Milton’s Craft Bakers Cauliflower Crust Margherita Four Cheese Pizza contains:

• Calories: 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 like frozen fish, veggies and brown rice, frozen meals can provide a healthy, quick meal when there’s no time to prep and cook. Aim for healthy frozen meals that include vegetables, whole grains and lean proteins, are low in sodium and high in fiber, per dietitians’ recommendations. If your favorite frozen meal doesn’t have enough fiber, you can pair it with a side of vegetables or whole grain bread.

Frozen meals “can be an easy choice for dinner after a long day at work or for lunch during a busy work week,” notes Chun. “While frozen meals can be healthy, I always encourage people to try and cook their own meals from scratch whenever possible, since this allows for the most control [over] ingredients and nutrients.”