Finding healthy frozen meals for your family can be tricky, since many of the meals you find in the freezer section are high calorie, packed with sodium or added sugars, and don't contain much nutritional value.
But when you have kids, forgoing frozen meals altogether isn't really feasible. "Busy families need quick options. As a mom of two small kids, I get that," says Christy Brissette, registered dietitian and owner of 80 Twenty Nutrition. "Having healthy frozen meals on hand is key for feeding your family on nights you don't have the time or energy to cook."
To help you make smarter food choices in the freezer aisle, we asked the experts for their top tips on what to look for in a healthy frozen meal. Plus, they share 10 of the best healthy family-friendly meals you can find in the freezer section.
What to Look for in a Healthy Frozen Meal
1. Look for high quality, real food ingredients
"Check out that ingredients list, and opt for a frozen meal that contains plenty of vegetables, lean protein such as chicken or fish, or plant-based protein such as beans, peas, or lentils, and some whole grains — rather than refined grains that are lower in fiber and other nutrients," Brissette says.
2. Pay attention to the recommended serving size
"Some frozen meals are meant for one, while others are meant for multiple people. Knowing what a serving is will help in managing the meal," and keeping it healthy, says Kristin Kirkpatrick, MS, RDN.
3. Opt for choices containing more protein and fiber
Why? "Both protein and fiber help you feel full longer and can help you manage your weight," Brissette explains. "If it has at least 15 grams of protein and 5 grams of fiber, you can check off this box with confidence."
4. Pick frozen meals with less sodium
"Frozen meals are famous for being high in salt to make them stay fresh longer and to pump up the flavor," Brissette says. For a healthier choice, "aim to get less than 600 milligrams of sodium from your frozen meal."
5. Avoid frozen meals with lots of added sugars
The same goes for added sugars. "Some frozen entrees have sugary sauces to make them tastier, but too much sugar can increase the calories without adding much nutrition," Brissette says. "Pick a meal that has less than five grams of added sugars per serving."
6. Compliment frozen meals with smart side dishes
An easy way to make any frozen meal healthier? "Look for options in the house that are easy to pair with you meal," Kirkpatrick says. "For example, do you have a frozen pasta meal that you can add in more protein, like a chicken breast, or wild salmon filet? Are you choosing a frozen pizza? Then you can consider pairing with a colorful salad or a bowl of sautéed broccoli."
10 Healthy Frozen Family-friendly Meals You Can Buy
These are some of the healthiest family-friendly meals you can find in your grocery's freezer isle, according to nutritionists.
1. Healthy Choice Italian Chicken Sausage and Peppers Power Bowl
Target
"I love that this bowl features plenty of green veggies — chard, kale, and spinach — alongside the rainbow of bell peppers," Brissette says. "It's also loaded with fiber-rich and tasty whole grains including black barley, red quinoa, and red rice. At 290 calories, 600 mg sodium, 16 grams of protein, 6 g of fiber and only 2 g of added sugars, this bowl is a balanced choice for a quick lunch or dinner."
Buy It: $3.69; Target
2. Amy's Organic Vegan Bean & Cheeze Burrito
Amy's
Kirkpatrick says, "It's a great option for individuals who want some protein and fiber but in a vegan version, since it has lots of beans (fiber) and works well in individuals that have a sensitivity to dairy."
Buy It: Find locations
3. Sweet Earth Curry Tiger
Target
"This vegan entree is 360 calories and serves up an impressive 19 g protein and 8 g fiber, along with 360 mg of sodium and 5 g of added sugars," Brissette says. And "It's packed with plant-based nutrition from lentils, broccoli, carrots, sweet potatoes, brown rice and quinoa. Plus, spices such as cinnamon and turmeric may give this meal additional anti-inflammatory properties."
Buy It: $4.29; Target
4. Daily Harvest Brussel Sprouts and Lime Pad Thai Harvest Bowl
Daily Harvest
The best way to describe Daily Harvest? It's food that tastes fresh — even though it's been frozen. Not only are their harvest bowls hearty (and healthy!) enough to be a satisfying family-friendly vegan meal, they'll be delivered right to your door. And if you're not a fan of pad Thai flavors, there are plenty of other options — like Sweet Potato Wild Rice Hash or Butternut Squash Kale Shakshuka — to choose from, too.
Buy It: $8.99; Daily Harvest
5. Quest Pizza Thin Crust Uncured Pepperoni
Walmart
"I love the Quest pizza line because they are so satisfying and delicious," Kirkpatrick says. "They keep me full and have the protein I am typically looking for at lunch or dinner to maintain muscle and assist with weight loss. With 28g of protein and 19g fiber, it's hard to find anything even close to it on the pizza market," she explains.
Buy It: $6.96; Walmart
6. Primal Kitchen Chicken Pesto Bowl
Target
With 18 g of protein and 5 g carbs, this Paleo-friendly and Whole30 approved bowl is the perfect pick for busy weeknight dinners. Made with cage-free dark meat chicken covered in a tasty pesto blend, it packs all the flavor you've been craving without all the bad-for-you junk you'll find in most frozen meals.
Buy It: $6.99; Target
7. Cedarlane Foods Adobo Chicken Paleo Bowl
Cedarlane
"If you're looking for a grain-free or paleo option, try this bowl featuring chicken breast, cauliflower rice, kale, and spinach," Brissette says. "It also contains apple cider vinegar, which could help you keep your blood sugar levels in check." The best part: "This low calorie bowl is only 190 calories, 550 mg sodium, 4 g fiber, 20 g protein, and 0 g added sugars," she says.
Buy It: Find locations
8. Good Food Made Simple Chicken Black Bean Burrito Bowl
Target
When you're craving Tex-Mex flavors, but don't want to dine out, grab this hearty Chicken Black Bean Burrito Bowl from Good Food Made Simple. It's full of protein thanks to the organic black beans and antibiotic-free shredded chicken and saturated with flavor.
Buy It: $4.39; Target
9. Trader Joe's Cauliflower Gnocchi
Trader Joe's
This dish is another favorite, says Kirkpatrick, since it's "lower in carbs than traditional gnocchi versions and, if you pair with tomato sauce or pesto and nothing else, you are still getting at least one vegetable in."
Buy It: Available in Trader Joe's stores
10. Healthy Choice Chicken Tikka Masala
Walmart
With 7g of fiber and 17g of protein, grab this healthy frozen meal when you're craving Indian food but want to stay within a good-for-you caloric range. At just 190 calories per bowl, you can feel good about feeding this dish to your family.
Buy It: Find locations
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