20 Easy Healthy Frozen Meals to Stock up on ASAP
Clear out the freezer and add these best-tasting frozen meals for quick, weeknight solutions.
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Busy weeknights call for convenient dinnertime options, making frozen foods the perfect practical solution. But, not all frozen meals are created equal! Often packed with excessive amounts of sodium and additives, frozen meals tend to get a bad rap. But more and more food companies are listening to consumers and bringing healthy frozen food options to the table.
The freezer aisle has been getting a much-needed revamp over the past few years, so there are more healthy frozen meals than ever before to keep you covered morning, noon and night. Here are a few key tips from the Good Housekeeping Institute Nutrition Lab to help you decipher between the good, the bad, and the ugly in the frozen food section:
- Read the label: Ideally, you should be able to recognize and/or pronounce the entire ingredient list. Most importantly, though, the first listed ingredients should be whole foods (think: 100% whole grains, sweet potatoes, broccoli, eggs, beans).
- Check the sodium: Many frozen entrées contain 1000+ mg of sodium (and often much more than that!), which is more than 20% of your recommended daily allotment. Aim for a meal that clocks in at 800 mg or less for dinner. Bonus points if the meal also has at least 4 grams of protein and fiber.
- Pick your protein wisely: Prioritize leaner cuts of meat and poultry, seafood, and plant-based protein like beans or tofu.
- Portion control: Don't be fooled by the picture on the front of the package. Sometimes the frozen meal inside is half the size of what's shown. This means the portion could be too small or too low in calories to actually fill you up and keep you satisfied. It's always a good idea to round it out with a healthy serving of fruit or vegetables (i.e. a hearty side salad!). Otherwise you may find yourself hungry later on, which can ultimately backfire on your healthy efforts.
Looking for healthy frozen meals at Trader Joe's? Check out top picks from GH's Registered Dietitian Nutritionist.
If you're not into meal prepping, the idea of serving up a grain bowl for dinner can seem daunting because there are so many components. Instead of simultaneously cooking up a big batch of rice or quinoa, sautéing green beans, and baking up chicken, reach for this complete meal from Evol Foods. Our experts love that it has 13 grams of protein and a whopping 41 grams of whole grains.
Primal Kitchen is a favorite in the GH Nutrition Lab for its top-notch ingredients and exceptional flavor. Their line of frozen meals are all paleo-friendly and free from added sugar. This bowl offers up 16 grams of protein and features riced cauliflower as the base. The Chicken Pesto Bowl and the Beef & Mushroom Bowl are also phenomenal.
Green Giant California Style Harvest Protein Bowls
Free of artificial flavors, colors and preservatives, this Harvest Protein Bowl from Green Giant is a perfect lunch option. Packed with 14 grams of plant-based protein, this bowl features a blend of vegetables and whole grains. They also come in Asian Style, Italian Style and Southwest Style varieties.
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Here's another one for the vegetarians, vegans and anyone embracing #MeatlessMonday. Because it's made with both quinoa and lentils, this bowl boasts 10 grams of protein, 12 grams of fiber, and 17 grams of whole grains per serving.
This bowl delivers maximum flavor, heat and top-notch nutrition facts. Loaded with protein, this taco bowl also features a fiber-packed grain blend. Top it with a light Mexican cheese blend and a dollop of plain Greek yogurt (instead of sour cream) for a hearty and savory meal.
Healthy Choice Simply Steamers Grilled Basil Chicken
Serve up whole-grain noodles with a hefty dose of fresh veggies and lean proteins, a la this Healthy Choice option. This pick comes in at 490 mg sodium and only 230 calories, making it a great light lunch option. Add in more vegetables for extra fiber and antioxidants too.
This delicious thin-crust pizza offers great flavor and nutrition. We love the premium top quality ingredients that are mostly organic. A 1/3 of the pie has 270 calories, 2 grams of fiber and 10 grams of protein. Pair it with a large salad for a complete meal.
Daily Harvest Daily Harvest
In our meal delivery service study, testers gave this plant-based meal delivery service top marks across the board. Daily Harvest offer a variety of options from smoothies to flatbreads and soups. Our experts love the best-in-class ingredients and that these frozen options just require blending or reheating. "It was really easy to prepare the food and having them in the freezer was convenient," one tester said.
In June 2022, Daily Harvest issued a recall on its French Lentil + Leek Crumbles product after consumer reports of gastrointestinal illness and potential liver function issues. For the latest updates on the recall, visit daily-harvest.com.
Caulipower Veggie Stone-Fired Cauliflower Pizza Crust
This veggie-packed gluten-free pizza features a crispy cauliflower crust and is topped with a variety of peppers. Free from artificial colors, flavors and preservatives, we love the protein and fiber counts on this cauliflower pizza and that a serving is a generous 1/2 pie.
This gluten-free, dairy-free, soy-free pizza pocket seriously blew us away! Not only does it taste delicious, but just one pocket packs 11 grams of protein and makes the perfect breakfast option. Made with simple, pronounceable ingredients like uncured pepperoni and plant-based cheese, this is a healthier and convenient alternative to the traditional comfort food.
Evol Evol Cilantro Lime Chicken Burrito
You can never really go wrong with a frozen burrito: They're fast, easy and almost always delicious. But! Many are a sneaky source of sodium. This herby option offers 310 mg (considered pretty low compared to other burritos) without skimping on flavor.
Filled with smoky seitan and seasoned tofu instead of eggs, this hearty vegan breakfast burrito boasts 24 grams of protein and 6 grams of fiber. A delicious and convenient on-the-go breakfast, this option is Non-GMO Project Verified and this hearty vegan breakfast burrito packs in 24 grams of full of great flavor.
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Applegate Well Carved Organic Mediterranean Style Meatballs
Applegate's new Well Carved line offers a variety of meatballs and burgers that combine organic meat with wholesome vegetables, legumes and grains. Not only are these mediterranean style meatballs bursting with flavor, but this USDA Organic choice includes ingredients like organic turkey, organic yellow lentils, organic feta, organic spinach and more. The Organic Asian Style Pork Meatballs are also nutritious and packed with flavor.
Teton Waters Ranch Sea Salt & Cracked Pepper Burger Blend
This flavorful burger is made from 100% grass-fed and grass-finished beef plus a blend of savory mushrooms, sea salt and cracked pepper. Free from hormones and antibiotics, one burger offers up 15 grams of protein and comes in under 300 mg sodium. Try it on your favorite multigrain bun or go bunless; chop it up and mix it into a salad for an easy weeknight meal.
Bell & Evans All Natural Chicken Burgers
Made with just three simple ingredients (chicken, sea salt and black pepper), these healthy chicken burgers from Bell & Evans are sure to be a weeknight staple in your home. This pick is raised without antibiotics and free from preservatives. Top them with grilled veggies and avocado and serve on your favorite multigrain bun.
GH Seal Star ALDI Earth Grown offers a variety of innovative vegan and vegetarian items are a competitive price point. This veggie burger is certified vegan, packed with fiber and bursting with flavor. Enjoy it on a bun with avocado and roasted peppers or chopped in your favorite taco. It's also available in a black bean chipotle variety.
Mings Bings Original Veggie-Filled Bing
Created by James Beard award-winning Chef Ming Tsai, these veggie-filled Bings combine a slew of good-for-you superfoods inside a brown rice wrapped. Our experts love the incredible ingredients list and amazing flavor on this unique mini-meal option. You can even enjoy two or three for a meal and still fall under 500 mg sodium.
Kidfresh Kidfresh Wagon Wheels Mac 'n Cheese
We'll let you in on a little secret: This brand sneaks pureed carrots into its creamy, cheesy sauce for a boost of nutrients. Plus, peek at its nutritional label to find only natural ingredients listed (read: nothing artificial). Let's not tell the kids though, okay?
Garden Lites Veggies Made Great Double Chocolate Muffins
You'll honestly never believe that the first two ingredients in these delicious double chocolate muffins are zucchini and carrots. A perfect way to sneak in some extra veggies, just heat these muffins up and enjoy a moist, decadent lava cake type of experience! Plus, they're allergy friendly and a good source of fiber.
Kodiak Cakes Buttermilk & Vanilla Protein Packed Frozen Waffles
A major upgrade to the frozen waffle section, Kodiak Cakes helps you get the most out of your breakfast. These waffles are packed with high-quality protein (12g per serving to be exact) and whole grains. The buttermilk and vanilla flavor has great flavor; try topping it with some fresh blueberries for extra fiber and antioxidants.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Trish (she/her) is the deputy food editor at Good Housekeeping, where she covers all things food, from cooking trends and delicious recipes to top-tested kitchen products and grocery finds. She has more than a decade of experience writing about food for GH, Women’s Health, Prevention, Redbook, Woman’s Day, The Daily Meal and Food Network. When she’s not at the supermarket or trying out a new recipe, you can find her at the beach, in her backyard or on the couch — typically with a glass of wine in hand.
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