Frozen vegetables, fruits, grains save time on affordable, healthy meals [nutrition column] | Food

As dietitians, we often recommend whole, fresh foods, but that doesn’t mean frozen is off the table. When used in balance, the freezer aisle can be a gold mine for nutritious, affordable and time-saving meal additions. Many clients are surprised when we recommend frozen foods, assuming they are less optimal. The truth? The freezer can be full of nutrient-packed finds that make healthy eating easier.

Frozen foods can be a lifesaver for busy schedules, offering convenience without sacrificing nutrition. They can often cost less than fresh alternatives, especially when produce is out of season. They can help reduce food waste thanks to their longer shelf life. Nutritionally, frozen can be just as good as, or sometimes better than, fresh. Fruits and vegetables are picked at peak ripeness and flash-frozen, locking in vitamins and minerals that fresh produce can lose over time. Whether you’re short on prep time, working with a tight budget, or simply want to keep healthy options on hand, the freezer aisle can be a powerful tool for balanced eating year-round.

Below are some of our top picks to keep in the freezer and how to use them. We often encourage building a balanced meal with protein, colorful produce and higher-fiber starchy carbohydrate for greater satiety at meals. With just a few freezer staples from each group, you can pull together balanced, satisfying meals in minutes.

Vegetables

During the winter, when fresh produce is limited or more expensive, frozen vegetables can be a great go-to, still offering vitamins, minerals, fiber and antioxidants. Look for options without added salt or sauces so you can control the flavor and seasoning yourself. Frozen veggies are versatile. Choose to steam, saute or roast them to add into stir-fries, pasta dishes, soups and chili. Some of our favorites include riced cauliflower, frozen spinach and stir-fry blends.

Fruits

While we’re in peak fresh fruit season right now, frozen fruits allow us to enjoy these gems all year round for their nutrition benefits similar to vegetables. You can add these straight to smoothies from the freezer, or let them start to thaw to serve over oatmeal or Greek yogurt.

Grains

Some of the breads we recommend to clients, like Ezekiel 4:9 or Base Culture 7 Nuts & Seeds (a gluten-free option), are found in the freezer aisle because they contain minimal ingredients and few preservatives, which makes them less shelf-stable at room temperature. Keeping frozen bread on hand means you can use it as needed without worrying about it going stale. Other handy freezer grains include frozen rice and quinoa blends like Good and Gather Grain and Vegetable Blends at Target or Wegmans Organic Steamables, which help keep prep to a minimum.

Proteins

When choosing frozen proteins, we focus on nutrient-dense, versatile options that cut down on meal prep time. Items like chicken breast, fish fillets or shrimp are often sold in bulk, making them both cost-effective and convenient. Fish, in particular, provides lean protein along with heart-healthy omega-3 fatty acids. Look for wild-caught varieties without batter or breading. Other favorite frozen proteins include shelled edamame, Dr. Praeger’s veggie burgers, and grass-fed beef meatballs. These staples make it easy to build balanced, satisfying meals around a strong protein base.

What about frozen meals?

While frozen components are our go-to, we know some clients also reach for frozen meals from time to time. The good news is there are more helpful options out there. When selecting a frozen meal, be sure to review the nutrition facts label. We recommend aiming for something in the 350–500 calorie range to ensure it provides enough energy to keep you satisfied. Lower-calorie meals can work too, but you’ll likely want to add sides, like extra veggies, a salad or a higher-fiber grain, to help fill you up. Check sodium content and aim to keep it under 600 milligrams per serving; items labeled “low sodium” can be a helpful hint. Ideally, look for at least 15 grams of protein and 5 grams of fiber to help keep hunger at bay and provide steady energy throughout the day.

Beyond the nutrition facts, take a moment to glance at the meal itself to assess nutrient density and possible additions. Does it have colorful vegetables? Is there a visible source of protein? If not, it’s easy to boost the meal’s nutrition by adding frozen broccoli, spinach or edamame. These simple additions can make your meal more balanced and satisfying. Examples of frozen meals include Kevin’s Natural Foods, Blue Zones Kitchen, Healthy Choice Power Bowls, Daily Harvest and Tattooed Chef Buddha Bowls.

Try a stir-fry

When incorporating frozen foods, the key is balance. Use them as a base, then round them out with fresh or minimally processed ingredients, like leafy greens or whole grains, to create a more complete and nourishing plate. The recipe below is a simple way to incorporate this idea.

Frozen foods can be a real game-changer, offering a nutrient-packed, convenient option for busy individuals, those with limited cooking experience, and anyone looking to simplify meal prep. When used thoughtfully, frozen foods help boost the nutrition of meals and make healthy eating easier to maintain. By combining frozen items with fresh, whole foods, you can quickly create balanced, satisfying dishes.

LEFTOVERS STIR-FRY

Makes 1 serving.

Ingredients:

• 1 serving of leftover protein (chicken breast, ground turkey, frozen shelled edamame, etc.)

• 1-2 cups of a frozen stir fry veggie blend

• 1/2-1 cup cooked rice (can use microwavable options for convenience without leftovers) or frozen cauliflower rice for an extra veggie boost

• 1-2 tablespoons low-sugar teriyaki or low sodium soy sauce

Directions:

1. Steam the frozen stir-fry vegetables according to package directions. Drain any excess water.

2. In a bowl, combine the cooked vegetables with your leftover protein and rice, heated to preference.

3. Stir in the sauce and enjoy!