Frozen foods, like frozen fruits, vegetables, and lean proteins, can save you time and money in the kitchen.
Frozen foods last much longer than fresh foods and are often more affordable, making them a convenient staple for busy households.
That said, not all frozen foods are created equal, which is why it’s important to know what you’re looking for when navigating the frozen aisle.
To help you make smarter choices, we ranked frozen food based on nutrition, taste, and convenience, to narrow down the healthiest frozen staples to stock in your kitchen.
Berries, like blueberries, raspberries, blackberries, and strawberries, are among the healthiest foods you can eat, providing fiber, antioxidants, vitamins, and minerals. Studies show that regularly eating berries could help protect against health conditions like heart disease, diabetes, and breast and prostate cancer.
However, fresh berries are notorious for their short shelf life, with many berries lasting only a few days in the fridge.
Purchasing frozen berries allows you to reap all of their health benefits without having to worry about spoilage. Berries are typically frozen at peak ripeness, and they can last a year or more in the freezer, so you can enjoy berries year-round.
You can add frozen berries to smoothies, or defrost them and use them on oatmeal, chia pudding, and baked goods.
Like berries, fresh greens like spinach and kale have a short shelf life, lasting less than a week in the fridge. Fortunately, frozen greens can last up to a year in the freezer, making them a more economical choice for many people.
High in vitamins A, C, and K, plus minerals like iron and manganese, frozen greens make a healthy addition to soups, baked goods, egg dishes, and pastas.
Adding more greens to your diet is a simple way to lower the risk of common medical conditions, like certain cancers, cognitive decline, and heart disease.
Edamame is packed with plant-based protein and fiber, providing 18.4 grams and 8 grams per cooked cup, respectively.
Protein and fiber promote satiety by slowing digestion and stimulating the release of satiety hormones, making foods rich in these nutrients especially filling.
Snacking on edamame and adding it to dishes like salads, noodles, and grain bowls can help boost your fiber and protein intake while providing essential nutrients like folate, magnesium, and zinc.
Fish, like salmon and cod, are excellent sources of protein and provide other important nutrients like healthy fats, B12, vitamin D, and selenium.
Fatty fish, like salmon, also contain high levels of the omega-3 fats docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which have powerful anti-inflammatory properties.
Unlike fresh fish, which spoils quickly, frozen raw fish can last up to eight months in the freezer, making it a convenient and practical, long-lasting protein source. Plus, frozen fish is typically less expensive than fresh fish.
Chicken and turkey are nutrient-dense, but fresh poultry has a very short fridge shelf-life of only two days. Frozen chicken and turkey can be safely stored in the freezer indefinitely, allowing you to buy in bulk and save money.
In addition to being high in protein, chicken and turkey supply key vitamins and minerals, including B vitamins, selenium, and choline, a nutrient essential for fetal development, metabolism, cell health, and neurotransmitter production.
Vegetables are rich in health-protective nutrients like fiber and vitamin C, but most people don’t consume enough vegetables on a daily basis. Underconsuming vegetables can increase your risk of health conditions like heart disease and colon cancer.
Fresh vegetables are nutritious, but they often require extra time and effort in the kitchen, including washing, peeling, and chopping.
Frozen vegetables come pre-washed and pre-cut, which makes them far more convenient. They can be steamed or roasted for a simple side dish, or tossed straight into soups, stir-fries, grain bowls, and pastas for a quick meal.
Grains, like brown rice and quinoa, are often used as a base for recipes like soups and grain bowls and as nutritious side dishes. Dried grains take a while to prepare, with brown rice taking 40 minutes or more to cook.
Frozen grains are pre-cooked and take just minutes to heat up in the microwave. Stocking your fridge with frozen grains can ensure you always have a healthy carb source on hand for last-minute meals and weekly meal prep.
Shellfish, like shrimp, spoils quickly, which is why many people prefer to purchase frozen shrimp. Frozen shrimp provides all of the nutrients found in fresh shrimp, but can be stored in your freezer for months until you’re ready to use it.
Shrimp is packed with protein and is high in vitamins and minerals, like B12 and selenium. Shrimp is also a good source of astaxanthin, a powerful antioxidant that protects against cellular damage.
Try preparing frozen shrimp and adding it to recipes like pastas and soups, and using it as a high-protein topping for grain bowls and salads.
Compared with many shelf-stable or canned versions, frozen soups are often lower in sodium and contain fewer preservatives. This is because the freezing process naturally helps preserve the freshness of ingredients like broth and vegetables.
Frozen soups are easy to prepare and often contain nutritious ingredients like vegetables, beans, and whole grains, making them a convenient way to boost your intake of fiber, protein, vitamins, and minerals.
Loaded with fiber, healthy fats, folate, and many other vitamins and minerals, avocados are among the healthiest foods you can eat.
However, it’s challenging to assess avocado ripeness and even more challenging to keep avocados from spoiling quickly on the counter or in the fridge.
Fortunately, avocados can be found frozen in convenient chunks. Frozen avocado can be added directly to smoothies and blended soups or can be defrosted to use in guacamole and dishes like avocado toast.
When browsing the freezer aisle, it’s important to know what to look for when narrowing down the healthiest frozen foods.
Use this quick checklist to choose the healthiest options:
- Check the sodium: If you’re purchasing frozen meals, look for options that contain less than 600 milligrams of sodium per serving.
- Watch added sugars: Skip frozen foods, meals, and snacks that contain added sugar whenever possible.
- Keep the ingredient list short: When purchasing frozen meals and snacks, stick with options that contain simple, recognizable ingredients, like fruits and vegetables.
- Skip fried items: Fried frozen foods, like chicken nuggets and French fries can be tempting, but they’re often high in sodium and unhealthy trans fats.
By following the tips above and focusing on healthy frozen staples, like fruits, vegetables, and lean proteins, you can keep your freezer stocked with nutritious, ready-to-use options.
Frozen foods offer a convenient source of nutrients and last much longer than fresh foods, making them a smart staple for any kitchen.
From vegetables and berries to whole grains and lean proteins, the freezer aisle is full of healthy foods that can make preparing quick, balanced meals a breeze.
