Crunched For Time? These Are The Healthiest Frozen Meals, According To Nutritionists
Frozen meals are one of the most convenient options for those with a busy lifestyle. However, they also don't have the best reputation since the ingredients can be riddled with preservatives and lack taste. Fortunately, there are plenty of brands that offer options even dietitians are enthused about.
Whether you're looking for low-carb Italian, veggie-filled Mexican, or Chinese that tastes like takeout, we've got you covered. From established health brands like Amy's Kitchen to more discrete ones, like Rising Moon, these are the frozen foods dietitians say they love. Keep reading to learn more.
Trader Joe's Orange Chicken Tastes Like Takeout
Registered dietitian Robin Plotkin swears that Trader Joe's Mandarin Orange Chicken tastes closer to Chinese takeout than just about any other frozen meal she's found. With such an impressive taste, you would expect the ingredients to throw any diet out the window.
But that's the best part: there are only 6 grams of sugar in each serving and 330 mg of sodium (about a sixth of your daily serving). The dish is also low in carbohydrates and high in protein. Though the dish does have 16 grams of fat, only 3.5 of them are saturated fat.
Dr. Praeger's Huevos Rancheros Is A Delicious Brunch Substitute
Who doesn't love going out to brunch every once in a while? With Dr. Praeger's Huevos Rancheros Breakfast Bowl, you can enjoy a Mexican brunch for a fraction of the cost and calories. Dietitian Natalie Rizzo swears by the hearty meal, which features black beans, cheese, egg whites, and tortillas.
Between its 6 grams of fiber and 14 grams of protein, this meal is sure to keep you full through a work-intensive morning or until an early dinner. With only 7 grams of fat, you can add an extra egg to boost the protein without overdoing the fat.
An Entire Caulipower Pizza Is Less Than 700 Calories!
Cauliflower pizza is becoming the go-to for low-carb eaters, which is why dietitian Ryan Whitcomb recommends Caulipower's Margherita Pizza. Not only does it taste great, but the serving size is only 340 calories for half of the pie!
A serving does have 49 carbohydrates and about a quarter of your daily sodium intake; however, that's still modest compared to takeout pizza. To make the meal more well-rounded, Whitcomb suggests topping it with fresh veggies like bell peppers and broccoli. He also likes to add a lean meat such as chicken on top, to up the protein.
Rising Moon Ravioli Has Natural Ingredients
Since pasta can be heavily processed, it's one of those items you may not expect to find on a healthy frozen foods list. Licensed dietitian Jessica Ivey calls Rising Moon's Organic Spinach and Cheese Ravioli her favorite frozen meal due to its quality ingredients and delicious taste.
One cup of the ravioli features only 300 mg of sodium and 3.5 grams of fat. Jessica loves to add in extra fresh spinach and serve with a low sodium marinara sauce for a vegetarian meal on the go that nips that pasta craving in the bud.
Sweet Earth's Curry Tiger Is Protein-Packed And Vegetarian
As a vegetarian, dietitian Tara Collingwood knows how challenging it can be to find a quick meal that delivers enough protein. That's why her go-to is Sweet Earth's Curry Tiger. The Indian dish features seitan, lentils, broccoli, quinoa, and more to achieve a whopping 16 grams of plant-based protein.
Sesame oil, lemon juice, jalapeño, garlic, ginger, and Tumeric are just a few of the ingredients that pack the meal with flavor. The sauce is so savory that Tara recommends adding any leftover veggies to the dish to enhance their flavor and up your micronutrients.
Evol's Vegetable Enchiladas Are Well-Balanced
Like Italian food, Mexican cuisine can easily rack up calories, fat, and carbs without your knowing it. Rather than tempting yourself with free tortilla chips and endless rice and beans, get your Mexican food fix with Evol's Vegetable Enchiladas. The veggies and beans provide a hearty dose of protein and fiber, keeping you fuller longer.
The meal also features zero trans fats and only 4 grams of saturated fat. The rice and tortillas provide a healthy 50 grams of carbohydrates to only 5 grams of sugar, and there's about a quarter of your daily sodium intake per serving.
Trader Joe's Fried Rice Hits The Spot Without Blowing A Diet
Rice is already high in carbohydrates, so frying it doesn't exactly sound like the most diet-friendly thing to do. Fortunately, Trader Joe's has an ideal alternative for those itching to order Chinese takeout. Dietitian Jordan Mitchell notes that the brand's Vegetarian Fried Rice is half as many calories as the one at Panda Express.
To top it off, it has no saturated fats, only 4 grams of sugar, about a quarter of your daily value of sodium, and 3 grams of fiber in every 1 1/4 cup serving. Jordan recommends adding an egg to make the dish really hit the spot.
Amy's Mexican Casserole Is Low Sodium And Taste-Approved
When something is marked "low sodium," it often means that it lacks taste. That couldn't be further from the truth when it comes to Amy's Kitchen's light-sodium Mexican Casserole Bowl. The editors at Cooking Light named the dish one of the tastiest frozen food meals, even with only 380 mg of sodium.
Amy's Kitchen is one of the more popular healthy alternative brands, so it's not a surprise that their Mexican Casserole delivers a whopping 7 grams of fiber to only 4 grams of sugar per serving. Even more convenient is that it also comes in family size.
Lean Cuisine's Pomegranate Chicken Is High-Protein, Low-Cal
If you've been looking for healthy frozen food alternatives, odds are you've seen Lean Cuisine at your local grocery store. Dietitian Pooja Vyas warns that the brand is notorious for having high levels of sodium and added sugars, which is why she recommends their Pomegranate Chicken.
The dish has only 450 mg of sodium and 180 calories, but is packed with 17 grams of protein and 3 grams of fiber. There is 13 grams of sugar that come from both pomegranate juice and brown sugar, but the overall low carbs and high veggies make this dish a winner.
Blake's Shepherd's Pie Is Surprisingly High Quality
Since meat and potatoes don't typically freeze well, dietitian Carolyn Williams was more than pleasantly surprised at Blake's All-Natural Shepherd's Pie. She noted the fluffy mashed potatoes and tender meat, which lead to her buying the frozen meal over and over again.
To top it off, the meat is antibiotic-free and offers 18 grams of protein per serving. There are also 3 grams of both fiber and sugar, making it a well-balanced option. Carolyn suggests pairing the meal with veggies for a boost of micronutrients.
Wildscape's Cilantro Lime Chicken Tastes Home-Cooked
Since Wildscape uses quality ingredients, registered dietician Carolyn Williams notes that it tastes like something she made at home. She specifically loves the Cilantro Lime Chicken With Charred Corn Salsa, Freekeh, Black Beans, and Avocado Mojo Verde.
The beans and grains make the meal fiber-packed, which makes for a more fulfilling dish. The entire meal is only 400 calories, many of which come from quality carbs and fats (there are only 3 grams of saturated fats). There's also a mere 7 grams of sugar and about a third of your daily value of sodium.
Luvo's Chicken Harissa Is Allergy-Friendly
Dietitian and author Lauren Harris-Pincus enjoys Luvo's Chicken Harisa & Chickpeas because it's not only full of tasty and healthy ingredients, but it's also allergy-friendly. Free of dairy, gluten, and nuts, this meal is safe to serve to just about anyone who eats poultry.
The frozen dinner features white chicken, brown rice, broccoli, squash, and kale for a healthy dose of whole grains, protein, and a serving of veggies. The meal only has 270 calories, so you can add a serving of fruit or top it with guacamole without going over on your diet.
Red's Chicken And Riced Cauliflower Has Impressive Texture
Cauliflower has become a top grain-substitute in recent years, but the texture can be a dead giveaway. According to dietitian Carolyn Williams, that's not the case when it comes to Red's Chicken and Riced Cauliflower. She even claims that the impressive dish almost makes her forget she's not eating rice.
Thanks to the cauliflower, the meal only has 19 carbohydrates per serving and 4 grams of fiber. Another perk is that the makers use antibiotic-free chicken, which offers 14 grams of protein per serving. Carolyn recommends building up the simple meal with salad, guacamole, and salsa.
Amy's Black Bean Bowl Has Wholesome Ingredients
Sometimes you just need a quick meal that will fill you up with all the right things and none of the poor ingredients. That's why registered dietitian Danielle Stadelman loves Amy's Light and Lean Quinoa and Black Bean Bowl with Butternut Squash and Chard.
The plant-based frozen meal is loaded with wholesome ingredients that provide a whopping 11 grams of fiber and 10 grams of protein. With only half a gram of saturated fat, 440 mg of sodium, and 240 calories, it's a nutritious and reliable dish.
Trader Joe's Wild Salmon Provides Omega-3s On The Go
Dietitian, author, and professor Joan Salge Blake notes that Trader Joe's Wild Salmon frozen dinner is full of heart-healthy omega-3s. The dish is perfect for those looking to get the recommended two servings of 3.5-ounce fatty fish on the go without blowing the budget.
The meal is far from boring, as the fish is served over a bed of orzo pasta, spinach, and zucchini and features a mint yogurt sauce. Dietitian Amy Gorin suggests pairing the meal with a side salad to add even more veggies to the mix.
Newman's Own Margherita Pizza Is A Dietitian Favorite
Pizza is already notorious enough to healthy-eaters, especially when it's the frozen kind. Fortunately, there are many diet-friendly versions nowadays, including Newman's Own's Margherita Thin and Crispy Pizza. Dietitian Carolyn Williams says that this is her holy grail of pizza's because its taste and nutrition are unbeatable.
She particularly loves the tomatoes' fresh taste and the nutty flavor of the crust, both of which allow the basil and cheese to really pop. A third of the pizza only has 280 calories and 2 grams of sugar. Though a serving has 12 grams of fat, there's an equal amount of protein and also 3 grams of fiber.
Luvo's Chana Masala Has 17 Grams Of Fiber!
Being that dietitians only recommend about 25 to 30 grams of fiber, the 17 grams found in Luvo's Chana Masala supplies you with more than half your daily need! That's why dietitian Alyssa Rumsey recommends the frozen dish, which also features 11 grams of protein and no cholesterol or trans fat.
The dish also has a mere 2 grams of sugar, 360 mg of sodium, and 1 gram of saturated fat. You can also add veggies, eggs, lean meat, or a dollop of plain Greek yogurt to boost the protein.
Evol's Breakfast Sandwich Is A Perfect Morning Jumpstart
Though many of us have heard the saying, "breakfast is the most important meal of the day," not all of us have the time to act accordingly. Dietitian Pooja Vyas says that her favorite morning jumpstart is Evol's Lean&Fit Egg White Kale, Roasted Tomato, and Goat Cheese Breakfast Sandwich.
At just 150 calories, the frozen meal is perfect for those who can't bring themselves to eat a big breakfast. With 10 grams of protein and 19 carbs, its just enough to fuel your morning without weighing you down.
Luvo's Hawaiian Un-Fried Rice Has A Cup Of Fruits And Veggies
If getting in four to nine servings of fruits and veggies each day is a challenge for you, it may be worth trying Luvo's Hawaiian Un-Fried Rice Bowl with Forbidden Rice. The frozen meal features a cup of fruits and veggies as well as whole grains, providing 7 grams of fiber per serving.
What it doesn't have is artificial sweeteners, flavors, or colors. With 10 grams of protein and 14 grams of predominantly healthy fats (only 2.5 grams of saturated fat), this dish is sure to satisfy.
Amy's Rice And Vegetable Bowl Is Extremely Low In Sodium
While Amy's has plenty of options in the "Low In Sodium" line, perhaps one of the most impressive is their Brown Rice & Vegetables bowl. At just 220 mg of sodium, registered dietitian Autumn Ehsaei is happy to recommend the frozen meal to her clients.
Even more amazing is that the recipe is naturally sugar-free! The rice and veggies provide 6 grams of filling fiber and 10 grams of protein. Autumn recommends pumping the dish up with avocado, eggs, or chickpeas to make it all the more fulfilling.
