15 Frozen Meals Nutritionists Swear By

Cooking wholesome meals from scratch every night can be difficult to fit into a busy schedule. While fast food and takeout may seem convenient, these options are often lacking in nutrition. For a healthy and fast alternative, look to the freezer section for dietitian-approved frozen meals.

When chosen wisely, frozen meals can provide balanced nutrition, including lean protein, veggies, whole grains, and healthy fats. We asked nutrition experts which store-bought frozen meals fit a healthy lifestyle and taste great, too.

Whether you’re a busy professional or someone who enjoys the convenience of frozen meals, these dietitians’ top frozen food picks will help you navigate the freezer section with confidence.

Evol Plant-Based Butternut Squash Curry Bowl

this Recipe

With 9 g of fiber and 12 g of protein, this butternut squash curry bowl from Evol is a delicious lunchtime choice. The plant-based vegan bowl combines butternut squash with peas, chickpeas, red bell peppers, and jalapeno peppers in a curry sauce on a bed of riced cauliflower and lentils for a mouthwatering meal that is conveniently ready in minutes.” Alex Caspero, MA, RD, Dietitian at Delish Knowledge and Plant-Based Juniors.

Amy’s Mexican Casserole

“We like Amy’s Frozen Dinners, especially the bowls. Our favorite is the Mexican Casserole with organic tomatoes, corn, and black beans.  It is satisfying and filling and loaded with protein.” – Karen Kelly, Health Coach at Seasonal Cravings.

Sweet Earth’s General Tso’s Tofu

“Made with ingredients that matter– like crispy tofu, broccoli and brown rice, this General Tso’s Tofu from Sweet Earth Foods is my top pick. With 13 g of plant-based protein and 3 g of fiber per serving, it’s a filling, healthy vegan option everyone can enjoy.” -Alex Caspero MA, RD, Dietitian at Delish Knowledge and Plant-Based Juniors.

Saffron Road’s Frozen Dinners

“Saffron Road Frozen Dinners are delicious globally-inspired meals made with high-quality, ethically sourced ingredients. All options are certified gluten-free, and the plant-based options feature whole proteins like chickpeas, cauliflower, and cashews, which can support many healthy lifestyles. The Saffron Road Palak Paneer is my go-to for a vegetarian-friendly meal that is packed with flavor and quality ingredients.” – Lauren Manaker, MS, RDN, LDN, CLEC, CPT Registered Dietitian Nutritionist and Author.

Trader Joe’s Quinoa Cowboy Veggie Burgers

“Quinoa Cowboy Veggie Burgers are perfect. With black beans and roasted corn, they’re packed with flavor and only 180 calories and 8 grams of fat. Plus, they’re a great source of protein and fiber. Just microwave, plate up with a lettuce and tomato on a whole-grain bun, and enjoy!” – Wendy Kaplan, MS, RDN, CSO, CDCES CDN 

Amy’s Frozen Burritos

“Amy’s burritos and wraps are some of my favorite frozen meals. I often keep a couple gluten-free, bean & rice burritos in my freezer for when I need a quick meal. They’re delicious, filled with organic ingredients, and contain just the right amount of spices.” – Ashley Kitchens, MPH, RDN, plant-based dietitian and owner of Plant Centered Nutrition. 

Amy’s Kitchen Pad Thai

“I love pad Thai. But as a gluten-free eater, I have a really hard time finding pad Thai I can eat at restaurants—most restaurant versions contain gluten. And many options out there contain fish sauce, which is not suitable for vegan and vegetarian eaters. That’s why I love Amy’s Kitchen Pad Thai, featuring tofu, baked cashews, and veggies. Not only is it delicious, it’s also a balanced meal—with 12 grams of plant-based protein and 3 grams of fiber to help keep you fueled.” – Amy Gorin, MS, RDN, owner of Plant Based with Amy.

Sambazon Acai Bowl

“I love these ready-to-eat açaí bowls from Sambazon. They are fast, affordable, and sustainable– not to mention incredibly delicious! I pack one for a healthy breakfast at the office many days and love the convenience of a nutrient-rich smoothie bowl that doesn’t have to be freshly blended.” Alex Caspero MA, RD, Dietitian at Delish Knowledge and Plant-Based Juniors.

Lean Cuisine’s Protein Kick Meals

“I really like the Lean Cuisine Protein Kick meals. This line of Lean Cusine meals is unique in that it’s packed with extra protein to keep you full while keeping the calorie content low. If you need a lot of protein to feel full, these may be a good one to try. The calorie content ranges from 250-400 calories per meal to support a healthy weight and 15-20 grams of protein.”  – Melissa Mitri, MS, RD Nutrition Writer and Owner of Melissa Mitri Nutrition

Daily Harvest

“One of my favorite freezer-friendly services is Daily Harvest with its chef-crafted meals and snacks made from plant-based and nutrient-dense ingredients. Daily Harvest will stock your freezer with smoothies, grain bowls, flatbreads and soups that are great on their own or bulked up with any protein you have on hand.” – Tori Martinet, MS RD, Culinary and Intuitive Eating Dietitian. 

Trader Joe’s Palak Paneer

“Trader Joe’s Palak Paneer is my go-to choice for a delicious frozen meal. Its creamy spinach and seasoned cheese bursting with flavors makes me feel like I’m eating at my favorite Indian restaurant right from the comfort of my own home. Best of all, it only takes 4 minutes to heat! I pair it with ready-to-serve minute rice for a complete and satisfying meal in less than 5 minutes. Packed with 9 grams of fiber and 20 grams of protein, this frozen meal keeps me full and energized for hours. It’s the perfect solution for busy days when I need a convenient and tasty option.”- Dani Lebovitz, MS, RDN, food and nutrition education expert based in Franklin, TN, and founder of Kid Food Explorers.

Tuscanini Reserve Frozen Pizzas

These pizzas bring Italy to you, straight from the freezer! Frozen pizza often gets a bad rap, but these pizzas taste amazing and offer a gourmet experience for less than $10. Pair with a simple salad for a well-rounded and balanced meal. 

Alex Caspero, Registered Dietitian at Delish Knowledge

Sweet Earth’s Curry Tiger Bowl

“This simple vegetarian bowl, offers a variety of high nutritional value ingredients including lentils, broccoli, carrots, sweet potatoes, quinoa and brown rice. Unlike most bowls this bowl is robust in flavor as it includes cinnamon, turmeric and cardamon. This bowl is perfect choice for meatless Mondays!” – Joanna Ayalloore MS RD LDN 

Amy’s Tofu Scramble Frozen Breakfast Wrap

“As a dietitian, one of my favorite frozen meals is Amy’s Gluten-Free Vegan Tofu Scramble Frozen Breakfast Wrap. Firstly, it caters to individuals with specific dietary needs, as it is both gluten-free and vegan. This makes it suitable for gluten sensitivities or following a plant-based lifestyle. The tofu scramble filling provides a good source of 10g of plant-based protein, which is important for maintaining muscle mass and supporting overall health.” – Wan Na Chun, MPH, RD