Let’s be honest: Sometimes, the only thing stopping you from eating healthy food is the time and effort it takes to cook it. Therefore, when time is scarce and the ability to cook vegetables is not available, frozen meals are an important backup plan.
And we have good news! The frozen food aisle has emerged. Whether you’re looking for a low-calorie frozen meal for a hot night or a low-sodium frozen meal that fits your schedule, smart choices are easier to find than ever.
That’s why our nutritionists examine the nutrition labels of popular frozen foods, paying close attention to protein, fiber, sodium, and saturated fat to find options that provide the right nutrition. Here we go!
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Frozen food options reviewed by a foodie
Kevin’s Chicken Burrito Bowl
28g protein 4g cable | 7g saturated fat | 660 mg of sodium
Burrito bowls are a favorite of the freezer aisle for good reason. They pack a lot of different foods into one bag and work great for nights when you want a filling, frozen meal that doesn’t overcook.
“I like that frozen meals combine proteins, whole grains and vegetables – serving a balanced meal with protein and fiber. In addition, it contains micronutrients such as calcium, potassium and small amounts of iron,” says Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. (2)
Tips for getting together: If you’re looking to boost fiber and protein, consider topping with drained and rinsed no-salt-added canned beans. (3)
Kevin’s Frozen Butter Chicken
30g of protein 5g string | 5g saturated fat | 570 mg of sodium
Sometimes you want comfort, and frozen chicken meals do the job. This keeps the flavor you want and the protein you want.
“This is a great option as it is packed with protein, and a good source of fiber, iron and potassium. Low sodium for a frozen meal; it has only 1g of added sugar and has simple ingredients. A win!” says Brookell White, RD, MyFitnessPal Registered Dietitian. (5)
Tips for getting together: “Try to increase the fiber from any cooked vegetables you have on hand or a side of whole grain bread.” (8,9)
Saffron Road Korean inspired BBQ Chicken
22g protein 3g string | 2.5g saturated fat | 710 mg of sodium
This Korean BBQ Chicken brings bold flavor to the table.
“This is a nutritious, nutritious food that provides carbs, protein and fat. It’s also a good source of micronutrients like iron, potassium and vitamin A,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian. (10)
Tips for getting together: Combining this food with some kimchi will add nutrients to support a healthy gut microbiome, while adding a delicious and refreshing crunch. (11)
Power Options Power Freezers Adobo
22g protein 7g string | 2.5g saturated fat | 600 mg of sodium
Another highlight from Frozen Foods, this dish uses greens, grains and veggies to build a filling base.
“This frozen meal is a well-rounded option with 22g of protein and only 1g of added sugar, but for me the 7g of fiber from dark green leafy vegetables, grains and veggies makes it a great choice compared to other frozen meals,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian. (12)
Tips for getting together: “Use this recipe as a base for a bowl or salad by adding a topping like lettuce or spinach or canned beans you might have on hand,” says Gregg.
Amy’s Mexican Casserole Bowl, Light and Sodium
13g protein 6g string | 5g saturated fat | 370 mg of sodium
With only 370mg of sodium, this Amy’s dish is the lowest sodium option without sacrificing flavor. (13)
“When you don’t have time or energy to cook, and Mexican food sounds good, this Amy’s dish will hit the spot without the high sodium, fat and calories common in Mexico. Dietitian. (13)
Tips for getting together: Although this dish is from Amy’s light and sodium fiber, the flavor does not suffer. Pair it with a simple side salad or top with shredded lettuce and pico de gallo for lift and freshness.
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Frequently Asked Questions (FAQ)
How do I choose the right frozen food?
Look for food with at least 15g of protein to support satiety, some fiber (at least 3g), and focus on sodium and saturated fat, choosing a smaller amount as you compare between brands. (1,15)
Can frozen meals fit into a healthy diet?
Yes. Frozen meals can be a good option for a quick meal and you can increase the meal by combining it with new additions such as salad, vegetables, or whole grains. Take them as a base and focus on what you can add—whether that’s protein, fiber, or vegetables.
Does frozen food contain sodium?
Sodium content varies among frozen meals. Look for options under 600-700mg per serving to help stay within the American Heart Association’s daily sodium limit of less than 2,300mg. (16)
Under the ground
Your refrigerator can do more than hold ice cream. With properly frozen meals, convenience and nutrition can coexist.
Start with one of our expert chefs, add a light side if you want, and call it a night. Life is really busy. Track your frozen meals in MyFitnessPal, and see how they contribute to your daily nutrition goals.
The post Dietitian-Recommended Frozen Meals for Nights You Can’t Cook appeared first on MyFitnessPal Blog.
