Let’s be honest: Sometimes, the only thing stopping you from eating nutritious food is the time and effort it takes to cook it. Therefore, when time is scarce and the energy to chop vegetables is lacking, frozen meals are an important backup plan.
And we have good news! The frozen food scene has changed. Whether you’re looking for low-calorie frozen meals for an easy night in or low-sodium frozen meals to fit your routine, smart options are more readily available than ever.
That’s why our nutritionists analyzed the nutrition labels of popular frozen meals, paying close attention to protein, fiber, sodium, and saturated fat to find options that deliver the most nutritious meals. Here they are!
You may also like
9 Quick and Easy Recipes for Busy Weeknights
Dietitian-Reviewed Frozen Meal Selections
Kevin’s Chicken Burrito Bowl
28g protein | 4g fiber | 7g saturated fat | 660mg sodium
Burrito bowls are a favorite of the freezer aisle for good reason. They pack multiple food groups into one container and work well overnight when you want filling, limited frozen meals without cooking from scratch.
“I like that this frozen meal includes lean proteins, whole grains and vegetables – serving a balanced meal that contains protein and fiber. In addition, it contains micronutrients such as calcium, potassium and a small amount of iron,” said Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition. (2)
Pro pairing tips: If you’re looking to increase fiber and protein, consider snacking on canned beans that have been rinsed and unsalted. (3)
Kevin’s Frozen Butter Chicken
30 g of protein | 5g fiber | 5g saturated fat | 570mg sodium
Sometimes you just want comfort, and butter chicken frosting does the job. This retains the flavor you want and the protein you need.
This is an excellent choice as it is full of protein, and a good source of fiber, iron and potassium. Sodium is low compared to frozen meals; it has only 1g of added sugar and contains simple ingredients. It’s a win-win!” says Brookell White, RD, MyFitnessPal Registered Dietitian. (5)
Pro pairing tips: “Try to increase the fiber further with any cooked vegetables you have or a piece of whole grain bread. (6,7) You can also add canned and rinsed unsalted chickpeas for a high dose of protein and fiber,” says White. (8,9)
Saffron Road Korean-Inspired BBQ Chicken
22g protein | 3g fiber | 2.5g saturated fat | 710mg sodium
This Korean BBQ chicken brings a bold flavor to the table.
“This is a complete, balanced diet 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)
Pro pairing tips: Pairing this dish with some kimchi can add a nutritional dimension to support a healthy gut microbiome, while adding a delicious and refreshing crunch. (11)
Healthy Choice Power Bowls Frozen Adobo Chicken
22g protein | 7g fiber | 2.5g saturated fat | 600mg sodium
Another standout from Healthy Choice Frozen Meals, this dish uses leafy greens, grains, and vegetables to create a filling base.
“This frozen meal is a well-rounded choice with 22g of protein and only 1g of added sugar, but for me the 7g of fiber from dark leafy greens, whole grains and vegetables makes it a great choice compared to other frozen meals,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian. (12)
Pro pairing tips: “Use this dish as the base for a main dish or salad by adding greens like lettuce or spinach or canned beans you might have,” says Gregg.
Amy’s Mexican Casserole Bowl, Light on Sodium
13g protein | 6g fiber | 5g saturated fat | 370mg sodium
With just 370mg of sodium, this Amy’s dish is a low sodium option here without sacrificing taste. (13)
“If you don’t have the time or energy to cook, and Mexican food sounds good, this Amy’s dish will come in handy without the high sodium, fat and calories of a typical Mexican take-out. (14) This vegetarian dish gets most of its protein from black beans (hello fiber!) and all the ingredients come from organic, whole foods. This is the best meal for RD, Kaabaum, RD, says it’s a healthy healthy meal. MyFitnessPal Registered Dietitian (13).
Pro pairing tips: Even though this dish comes from Amy’s light on the sodium line, the taste does not suffer. Pair with a simple side salad or add shredded lettuce and pico de gallo on top for crunch and freshness.
You may also like
4 Quick Dry Cereal Breakfast Recipes
Frequently Asked Questions (FAQs)
How can I choose healthy frozen meals?
Look for food with at least 15g of protein to support satiety, some fiber (at least 3g), and keep an eye on sodium and saturated fat, choosing the lowest amount as you compare between products. (1,15)
Can frozen food fit into a nutritious diet?
Yes. Frozen foods can be good options for quick meals and you can increase the nutrition by pairing them with fresh ingredients such as salad, vegetables, or grains. Think of them as a base and focus on what you can add—whether that’s extra protein, fiber, or vegetables.
Are frozen meals high in sodium?
Sodium content varies widely among frozen meals. Look for options with less than 600-700mg per serving to help you stay within the American Heart Association’s daily sodium limit of no more than 2,300mg. (16)
The Bottom Line
Your refrigerator can do more than hold ice cream. With the right frozen meals, convenience and nutrition can coexist.
Start with one of our dietitian options, add a light side if you want, and call it a night. Real life is busy. Track your frozen meals in MyFitnessPal, and see how they impact your daily nutrient goals.
The post Recommended Frozen Dinners You Can Cook appeared first on MyFitnessPal Blog.
