7 Healthiest Frozen Foods You Can Find at the Supermarket

When it comes to culinary convenience, it doesn’t get much better than the frozen foods section. Not only can you find nearly every type of food and plenty of appetizing ready-made meals in the frozen aisle, but most options are highly affordable and can help reduce food waste, as they don’t spoil easily. “A well-stocked freezer can be your key to consistently creating healthy meals in a pinch.” says Amy Davis, RDN registered dietitian at Amy Davis Nutrition.

However, not all frozen foods are created equal when it comes to healthfulness. While some options are just about as clean and whole-food based as you can find, others are laden with concerning ingredients and nutrients, making them a less-than-healthy choice. 

To decipher between these two ends of the spectrum, we’ve interviewed two registered dietitians to help you navigate the frozen section with confidence on your next grocery run. Read on to learn about seven of the healthiest frozen foods you can buy.

What Makes Frozen Food More or Less Healthy?

When comparing frozen foods, primarily focus on the nutrition facts panel and ingredients list. “To make the best choices in the frozen aisle, start by reading the nutrition facts label,” says Kayla Farrell, RDN registered dietitian and senior account executive at FRESH Communications.

When scouring the nutrition facts panel of frozen foods, we want to approach it in the same way we would other processed foods. Side note: frozen foods are technically processed foods because they are not in their unadulterated, fresh form. However, that doesn’t automatically mean that they’re ultra-processed foods, a level of processing tied to a range of health concerns, though some frozen options certainly do fit within this unhealthy food category.

“Just like with other packaged foods, be mindful of frozen products high in sodium, saturated fat and added sugars,” explains Farrell. This is due to the fact that long-term excessive consumption of sodium can raise blood pressure levels, high intake of saturated fat can increase cholesterol levels (though may not necessarily be tied to increased heart disease risk, according to some studies), and added sugars promote inflammation throughout the body. All of these nutrients (again, when consumed in high amounts over long periods of time) can contribute to the development of chronic illnesses like heart disease, type 2 diabetes, chronic kidney disease, and even cancer.

The healthiest frozen foods will ideally have sodium levels of less than 250 milligrams (mg) per serving for meal components, and 650 mg for entire meals. In terms of saturated fat, look for less than 5 grams (g) per serving for meal components, and 10 g for entire meals. And for added sugar, less than 10 g no matter the food is a good rule of thumb to stick to.

The nutrients on the nutrition facts panel that we want to be present in as high amounts as possible are fiber, protein, and unsaturated fats. Fiber promotes satiety, regulates blood sugar levels, encourages digestive regularity, feeds our gut microbes, lowers cholesterol levels, and boosts our immune system. Protein also increases satiety while promoting tissue growth, repair, and maintenance, while unsaturated fats help to reduce inflammation in the body, maintain cell health, and lower cholesterol levels. Upwards of five grams of any of these nutrients per serving of frozen food is a fantastic starting point. Any amount of the micronutrients listed at the bottom of the label (vitamin D, calcium, iron, and potassium) is also ideal.

The other place to determine which frozen foods are the healthiest is the ingredients list. “They should typically have a low number of ingredients, especially with whole food options like proteins and produce. Avoid less healthy options that contain high levels of added sugar and artificial preservatives, colors, sweeteners, and flavors,” explains Davis. Generally, if you don’t recognize (or can’t pronounce) the ingredients, that’s a red flag.

The Healthiest Frozen Foods

Thankfully, there are quite a few frozen food options that meet many of these healthy criteria, offering you all the best benefits while skirting concerning nutrients and ingredients. Here are our top seven picks:

Lean Proteins

Fresh meat, seafood, and poultry can be quite pricey these days, but one way around this is to head to the frozen foods aisle! “High-quality frozen protein, like fish filets, is a great value and can be convenient to keep on hand for a quick weeknight dinner,” says Farrell. These options are often “frozen at peak freshness and offer up the same nutritional benefits as fresh,” she adds. When looking for the healthiest frozen proteins, be sure to look for lean options to keep saturated fats to a minimum, like skin off poultry, meats with no visible fat, and proteins without breading or sauces. The best options will have only one ingredient—the protein choice you’re after. For fish, Davis shares that “you can find individually frozen filets at most grocery stores, or order directly from Sitka Seafood Market for wild Alaskan salmon and other delicious frozen seafood options.” Otherwise, most grocery store in-house generic brands have a lot of offerings that fit these criteria, such as Trader Joe’s Branzino Fillets.

Vegetable Medleys

Frozen vegetables can almost always be found in my grocery cart, as they’re such a great value while still offering basically the same nutrition—and they last much longer than their fresh counterparts. “Vegetables are flash-frozen at peak ripeness for great flavor and nutrient retention, including vitamins, minerals, antioxidants, and fiber,” explains Davis. When shopping for the best frozen veggies, be sure to look at the ingredients list, avoiding mystery ingredients and saturated fat-laden sauces made from ingredients like butter and cream. And thankfully, there are plenty of brands that fit this bill. “I like getting a mix of vegetables that also helps save time on prep, like Cascadian Farm’s Organic Ready to Roast mix of sweet potatoes, cauliflower, and broccoli florets,” says Farrell. While many retailers offer generic frozen vegetables with no added salt or sauces, Davis opts for the popular Costco pick, Pura Vida Fire Roasted Vegetable Melange. “It’s with a blend of Brussels sprouts, mushrooms, onions, and bell peppers, tossed in some olive oil, salt, and pepper, and roasted for a smoky flavor. For a starchy vegetable option, Roots Farm Fresh Sweet Potato Croutons are easy to roast in the air fryer and add to bowls and salads,” she adds.

Whole Grains

The frozen aisle is also a great place to get your hands on a range of grain options, whether that be cooked whole grains, whole grain breads, or even whole grain doughs for pizza night and healthier baking. “Frozen whole grains like rice, quinoa, and even cauliflower ‘rice’ are underrated when it comes to saving time in the kitchen,” says Farrell. Davis agrees, sharing that these options “heat up in minutes and offer fiber and complex carbs to meals.” Both RDs actually cite Path of Life Rice and Quinoa Blends as great go-to purchases “since they also include some veggies and spices for a more satisfying and nutrient-dense carb option,” says Davis. Food For Life’s Ezekiel Sprouted Bread is another delicious and nutritious brand to look for when healthy frozen bread is on your grocery list.

Fruit Blends

Similar to frozen veggies, frozen fruits are often not only nearly as tasty and nutrient-dense as their fresh relatives, but many varieties are actually preferred for certain recipes like smoothies and desserts. “Frozen berries, for example, are flash-frozen and packed at peak ripeness, offering a sweet, fiber and antioxidant-rich fruit without any added sugar,” says Davis. Plus, fruit is full of fiber, vitamins, and minerals to support gut, immune, heart, metabolic, and generally overall health—just be sure to double check the label for options with no added sugar. Some high-quality brands to keep an eye out for include Earthbound Farms, Kirkland Signature Three Berry Blend, and Wyman’s.

Bone Broth

With the popularity of bone broth nowadays, you can often find it in both the refrigerated and canned soup aisles. However, many of the best brands are located in the freezer section! Bone broth is not only packed with protein and micronutrients like B vitamins, iron, and zinc, but many are also loaded with skin and gut-boosting collagen. Just be sure to double check the sodium content, as this can detract from the overall healthfulness of this trendy beverage. One of the best tasting, top-quality brands is Bonafide Provisions. While a single serving is slightly over our general sodium guidelines, you can add a splash of water to lower the salt content without significantly changing its final taste.

Frozen Meals

While many frozen meals are laden with the concerning nutrients highlighted above, this isn’t always the case! Whether it’s components of meals, like veggie burgers and falafel, or full meals like lean proteins served with better-for-you sauces, veggies, and whole grains, there are plenty of healthy options available for those nights that you just don’t feel like cooking. “When it comes to frozen meals, look out for options higher in protein and fiber, and watch out for those high in saturated fats, sodium, and added sugars.” says Farrell. She recommends looking for Kevin’s Natural Foods options, as most of this brand’s products meet nearly all of our stringent qualifications.

Certain Sweet Treats

And finally, although there’s no shortage of unhealthy dessert options in the frozen foods aisle, you can find some better-for-you gems to satisfy those late night sweet treat night cravings in this department. “Healthier options with lower amounts of added sugars are on the rise, with frozen fruit desserts still having their moment,” says Farrell. Many of these desserts “utilize nutrient-dense foods like fruit, Greek yogurt, or a little dark chocolate,” Davis adds. Some great choices to keep an eye out for include TruFru Chocolate Covered Raspberries, which only have  six grams of added sugar per serving, and Yasso Greek Yogurt bars, which boast roughly 100 calories and five grams of protein.

What to Look for in Healthy Frozen Foods

While this list of healthy frozen foods is a great jumping off point for tackling the frozen foods section, it certainly doesn’t cover every healthy option available. To gauge which frozen options will best benefit your health, refer to these tips:

• Look for short, recognizable ingredients lists.
• For meal components and snacks, look for less than 250 mg of sodium per serving, and no more than 650 mg for entire meals.
• Choose options with less than five grams of saturated fat per meal components, and 10 grams for whole meals.
• Aim for products with less than 10 grams of added sugar.
• Opt for foods with more than five grams of fiber, protein, and/or unsaturated fat.
• Products with any amount of the micronutrients listed at the bottom of the nutrition facts panel (vitamin D, calcium, iron, and potassium) are a smart choice.
• Avoid options with artificial preservatives, colors, sweeteners, and flavors.