7 Frozen Foods Dietitians Swear By—and 3 They Steer Clear Of

Frozen foods can be a lifesaver for busy weeknights or when you’re short on time. But not all frozen foods are created equal, and some can be loaded with unhealthy ingredients. To help you make the best choices for your health we’ll be sharing 11 frozen foods that dietitians recommend for their nutrition and convenience, as well as 3 that they advise against. From frozen fruits and veggies to whole-grain frozen meals, these recommendations will help you stock your freezer with healthy and delicious options. So get ready to discover some new frozen favorites and make mealtime a breeze with these dietitian-approved picks.

Frozen Foods Dietitians Swear By:

Frozen Berries:

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Rich in antioxidants, vitamins, and minerals, frozen berries are a staple for many dietitians. They’re often flash-frozen shortly after being harvested, retaining more nutrients than some fresh counterparts. Great for smoothies, oatmeal, or baking.

Frozen Leafy Greens:

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Kale, spinach, and other greens are nutrition powerhouses. When frozen, they retain their nutrient content, making them perfect for smoothies or side dishes.

Frozen Fish:

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Many dietitians recommend frozen fish like salmon and cod. Often flash-frozen right after being caught, they’re rich in omega-3s and are a quality protein source.

Frozen Vegetables:

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Vegetables like broccoli, cauliflower, and green beans are staple foods in many dietitians’ freezers. Being versatile, they’re useful in stir-fries, casseroles, and side dishes.

Frozen Quinoa or Brown Rice:

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For a quick and healthy grain source, pre-cooked and frozen quinoa or brown rice can be a lifesaver, providing complex carbohydrates and fiber.


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Edamame, or young soybeans, are protein-rich and make for a great snack or addition to meals. Many dietitians suggest having a bag in the freezer for a quick protein boost.

Frozen Whole Grains and Legumes:

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Foods like chickpeas, lentils, and whole grain mixes, when frozen, can be convenient additions to meals, providing ample fiber and protein.

Frozen Foods Dietitians Typically Steer Clear Of:

Frozen Pizza:

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While convenient, most frozen pizzas are high in sodium, saturated fat, and lack substantial nutritional value, leading many dietitians to suggest limiting their consumption.

Frozen Breakfast Pastries and Waffles:

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Laden with added sugars, artificial flavors, and minimal protein, these are often not the ideal start to one’s day, nutritionally speaking.

Frozen Breaded and Fried Foods:

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Items like breaded chicken nuggets, mozzarella sticks, and fried fish sticks are often high in saturated fats, sodium, and offer limited nutrition, making them less favored among many health professionals.

Remember, individual preferences and recommendations might vary, so always consult with a registered dietitian for personalized advice.

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