- Nutrition experts say the healthiest frozen breakfast foods tend to be higher in protein and fiber and lower in added sugar.
- They recommend looking for options with 15–20 grams of protein, 3–5 grams of fiber, and less than 10 grams of added sugar when possible.
- Dietitians also suggest watching sodium and choosing convenient freezer picks that fit your routine, from sausage and burritos to waffles and egg bites.
Many people live by the motto that breakfast is the most important meal of the day. And while we could debate that theory all day, the main takeaway is this: Starting your day on the right foot is always a good idea. However, cooking up a hearty breakfast at home isn’t always in the cards. Life gets busy, there may be multiple mouths to feed, and sometimes you need to make a mad dash out the door. That’s where frozen breakfast foods can come in handy. All you have to do is heat and serve (or take them on the go).
“Since breakfast is the first meal of the day, it should be rich in both protein and fiber to keep you satisfied,” explains nutritionist Whitney Stuart. MA, RDN. While frozen breakfast items can absolutely be both nutritious and convenient, a few factors set healthier options apart from less healthy ones—especially in terms of protein, fiber, and sugar content.
More specifically, Stuart recommends looking for products with at least 15-20 grams of protein, 3-5 grams of fiber, and less than 10 grams of added sugar. She also suggests choosing lower-sodium options when possible and avoiding items that require microwaving food in plastic to reduce exposure to microplastics.
To help you get started on your next grocery haul, I asked Stuart, along with nutritionists Jessica Clancy-Strawn, MA, RDN, and Lauren Manaker, MS, RDN, to recommend their freezer-aisle favorites.
Applegate Naturals Chicken & Maple Breakfast Sausage Links
Manaker says she’s a fan of Applegate Naturals Chicken & Maple Breakfast Sausage Links “because they’re made with 100% natural, humanely raised meat from animals raised with no antibiotics ever,” which aligns with her values. She also notes that they’re easy to cook and pair well with eggs and fruit for a more balanced breakfast.
Applegate Naturals Frittata Bites
Stuart and Clancy-Strawn also recommend the brand’s Frittata Bites. Clancy-Strawn suggests pairing them with a potassium-rich food, like a banana or a glass of orange juice, to balance their slightly higher sodium content.
Red’s All-Natural Turkey Sausage Burrito
Both Clancy-Strawn and Manaker enjoy Red’s All Natural’s handheld options, like the Egg’Wich and Turkey Sausage Burrito. The brand is known for using its cage-free eggs and avoiding unnecessary additives.
“What sets Red’s apart is their commitment to avoiding ingredients like carrageenan and phosphorous or potassium preservatives—a rare achievement in frozen convenience foods,” Clancy-Strawn says. As an added bonus, Manaker notes that eggs provide choline, a nutrient that supports cognitive health.
Premier Protein Frozen Protein Pancakes
All three nutritionists agree that whole-grain waffles or pancakes with added protein can be a solid way to start the day. As for Manaker, she goes for Premier Protein Frozen Protein Pancakes. “Pancakes aren’t notoriously known for their protein content, but these contain 15 grams per serving,” she says.
Kodiak Cakes Power Buttermilk Flapjacks
Clancy-Strawn is a fan of Kodiak Cakes Power Buttermilk Flapjacks. “Kodiak consistently provides a breakfast that feels hearty, steady, and supportive of blood-sugar balance,” she says. For an honorable mention, Stuart opts for Birch Benders Protein Waffles or Evergreen Whole Grain Waffles.
Eggland’s Best Four Cheese Quiche
Eggs are always a great source of protein, and there are many freezer-friendly options out there, from quiche and scrambles to burritos. “I appreciate Eggland’s Best Four Cheese Quiche for its balance of nutrition and convenience,” Manaker explains. The quick dish is packed with protein and vitamins and can be paired with other foods to make a more substantial meal.
Sweet Earth Vegetarian Baja Breakfast Burrito
“Sweet Earth’s Vegetarian Baja Breakfast Burrito is a convenient choice for anyone who needs a grab‑and‑go breakfast, especially during long commutes or rushed mornings,” Clancy-Strawn shares.
Amy’s Kitchen Tofu Scramble Breakfast Wrap
Clancy-Strawn also swears by Amy’s Kitchen options, noting that the brand offers plenty of breakfast picks like burritos, scrambles, and wraps. She especially enjoys the Tofu Scramble, Homestyle Breakfast Scramble, and Tofu Scramble Breakfast Wrap. Stuart, on the other hand, is a fan of Veggies Made Great’s egg white frittatas.
Pitaya Foods Protein Smoothie Bowl
For another freezer-aisle option worth considering, Manaker likes Pitaya Foods’ Protein Smoothie Bowl for an antioxidant boost.
Beyond Meat Spicy Breakfast Sausage
Clancy-Strawn suggests Beyond Meat’s spicy breakfast patties for anyone looking for a plant-based option.
AmyLu Breakfast Bites
Stuart is a fan of AmyLu’s breakfast bites, which can be a great quick-and-easy breakfast when you’re in a rush.
