25 Healthiest Frozen Meals on Grocery Shelves, According to Dietitians

Busy weeknights can make it feel like there's just no way to get a healthy dinner on the table, especially when juggling work, errands, or family activities. But that doesn't mean you have to resort to fast food or takeout every night. Stocking your freezer with store-bought, healthy frozen meals can help you stick to your health goals, even during the most hectic evenings.

Having everything from frozen proteins to complete microwavable meals on hand can make dinnertime easier to manage. However, not all freezer meals will help you stay on track with your health goals. Some frozen meals can be loaded with sodium, saturated fat, and added sugars, but there are also plenty of nutrient-dense options available.

To help you make better choices, we've gathered some nutritious frozen dinner options worth considering.

How We Chose the Healthiest Frozen Meals on Grocery Shelves

When looking for healthier options, we followed a general criteria:

• Lower in sodium: Frozen meals often contain high amounts of sodium for preservation and flavor, but excess sodium can lead to high blood pressure and other heart complications. The FDA recommends no more than 2,300 milligrams of sodium per day. Many of the dinners on our list contain less than 800 milligrams, with some exceptions.
• Lower in saturated fat: Saturated fat is another nutrient you'll often see in larger quantities in frozen dinners. The American Heart Association recommends staying to 13 grams or less per day for better heart health. Ideally, look for frozen dinners with less than 5 grams of saturated fat.
• Contains protein: A good frozen meal should contain at least 20 grams of protein, if possible. Protein helps keep you full and satisfied, reducing the likelihood of overeating or excessive snacking later.

Before your next grocery run, check out these 25 dietitian-approved healthy frozen dinners to make weeknight meals both manageable and delicious. And for more, don't miss 25 Best Frozen Foods at Costco Right Now.

Healthy Choice Chicken Feta & Farro Power Bowl

Healthy Choice has a line of Power Bowls packed full of nutrients for lasting energy. Their Chicken Feta & Farro Bowl is a delicious dive into Mediterranean cuisine and contains chickpeas, chicken breast, farro, feta, and leafy green vegetables.

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Amy's Kitchen Pad Thai

Amy's Pad Thai is a single-serve frozen dinner is plant-based, gluten-free (using rice noodles), and dairy-free. Their unique take on pad Thai also uses cashews instead of peanuts, making it possible for even those with peanut allergies to enjoy delicious pad Thai in minutes.

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Trader Joe's Chicken Shawarma Bowl

One of the many things Trader Joe's is known for is its impressive frozen section. If you're in the mood for a quick, healthy, and tasty meal, their Chicken Shawarma Bowl can do the trick. This bowl piles on the basmati rice, peppers, spinach, shawarma-seasoned chicken, and addicting creamy garlic sauce for only 400 calories and 3.5 grams of saturated fat.

Tattooed Chef Buddha Bowl

This vegan and gluten-free meal is a great way to hit your daily vegetable goals. Each Buddha Bowl has a cup of vegetables—like sweet potatoes, cauliflower, kale, and onions—with roasted chickpeas and an unbeatable creamy tahini sauce. It's high in fiber, with 6 grams per serving, and relatively lower in sodium, with only 650 milligrams.

Cafe Spice Chicken Cashew Korma

This Chicken Cashew Korma meal from Cafe Spice is a healthier choice than your usual takeout meal, and it will save you money, too! With just 290 calories, 380 milligrams of sodium, and 1.5 grams of saturated fat per serving, you can enjoy this frozen meal as a part of your healthy eating plan.

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Real Good Cilantro Lime Chicken

If you need a keto-friendly frozen dinner, might we suggest this Cilantro Lime Chicken from Real Good Foods? Oftentimes, keto meals are higher in calories because of the higher-fat ingredients, but this meal keeps your calories, fat, and saturated fat on the lower end. It's a bit higher in sodium than we'd like, but the fact that you get 34 grams of protein for only 220 calories is hard to pass up.

Sweet Earth's General Tso's Tofu

If you're looking for a vegan frozen dinner option, Sweet Earth's General Tso's Tofu is a flavorful and nutrient-dense choice. This meal is perfect for an easy lunch or weeknight dinner, and with 13 grams of protein, it's a filling and satisfying option, explains Alex Caspero, MA RD, plant-based dietitian at Delish Knowledge.

Purple Carrot Meatball Marinara

Purple Carrot makes plant-based frozen meals that are so tasty you won't even miss meat. They have a ton of frozen options, like Tikka Masala, Sweet & Sour Cauliflower, and Vegetable Fried Rice, but our favorite meal is their Plant-Based Meatball Marinara.6254a4d1642c605c54bf1cab17d50f1e

Healthy Choice Grilled Basil Chicken

If you're looking for a quick and easy balanced meal, Healthy Choice Grilled Basil Chicken has it all—pasta, chicken, and flavorful veggies like artichokes, peppers, squash, and spinach. It's a satisfying lunch or dinner ready in just minutes, and the 19 grams of protein and 5 grams of fiber will keep you full until your next meal.

Happy Foodi Mediterranean Chicken Bowl

The Carb-Wise bowls from Happi Foodi—like this Mediterranean Chicken Bowl—are perfect for those who want a quick and frozen dinner that will help them stick to their low-carb nutrition goals. This bowl is made with white meat chicken, mushrooms, cauliflower, and sun-dried tomatoes, and it has only 260 calories and 9 grams of total carbohydrates. If you want to purchase this one in stores, it's available at your local Sprouts Farmers Market.

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Tattooed Chef Spicy Vodka Pasta Bowl

Everyone deserves some pasta whenever they want it. But if you're on a stricter eating plan or just want to make healthier choices, finding a pasta that fits with your goals can be a challenge. Thankfully, this plant-based Tattooed Chef Spicy Vodka Pasta is a healthy choice that fits with a variety of dietary restrictions.

Blake's Roasted Chicken

Frozen meals can be simple and delicious at the same time, like this dinner from Blake's All Natural. Made with roasted chicken breast, broccoli, and cheese sauce, this frozen dinner provides 24 grams of protein for only 300 calories and 5 grams of saturated fat. The sodium is a bit high, so if you're watching your salt intake, you may want to skip this one.

Amy's Kitchen Light in Sodium Mexican Casserole Bowl

While many frozen meals need a little doctoring up to qualify as a complete meal, Amy's Kitchen Light in Sodium Mexican Bowl is a complete microwaveable meal. "For just 370 calories, you get 13 grams of vegetarian protein to help keep you fuller for longer," says Amy Gorin, MS, RDN, owner of Plant Based with Amy and a nutrition partner with Amy's Kitchen. "Also, I love that the meal is light in sodium, with just 370 milligrams per entree—half the sodium of the regular version of the meal."

Trader Joe's Cuban Style Citrus Garlic Bowl

Try this Cuban Citrus Garlic Bowl from Trader Joe's to indulge in a Cuban-inspired meal of rice, chicken, black beans, plantains, and a citrus and garlic sauce. You'll get 16 grams of protein and a boost of healthy fats for only 400 calories.

Evol Chicken Enchilada Bake

The Evol Chicken Enchilada Bake is a flavorful single-serving meal with 7 grams of fiber and 22 grams of protein. The cilantro chicken topped with black beans, corn, rice, and corn tortillas is incredibly satisfying. It's also gluten-free, which makes it an excellent choice for dietary restrictions.

We love that the entire meal has only 510 milligrams of sodium, which is 22% of the DV. Add a fresh salad on the side, and this frozen dinner makes a healthy balanced meal that can fit into any diet.

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Kevin's Parmesan Basil Chicken

You might think dinners with creamy sauces will always be loaded with extra calories, but this Parmesan Basil Chicken from Kevin's Natural Foods is a surprisingly healthy choice. With only 250 calories and 5 grams of saturated fat, plus a whopping 33 grams of protein, this choice is a no-brainer.

Saffron Road Palak Paneer

"The Saffron Road Palak Paneer is my go-to for a vegetarian-friendly meal that is packed with flavor and quality ingredients," says Lauren Manaker MS, RDN. You really can't go wrong with any of their frozen dinner choices. "All options are certified gluten-free, and some feature whole, plant-based proteins like chickpeas, cauliflower, and cashews, which can support many healthy lifestyles," Manaker adds.

Deep Indian Kitchen Chicken Tikka Saag

Who says frozen meals are bland and tasteless? This Chicken Tikka Saag from Deep Indian Kitchen has a fantastic zesty spiced flavor and an incredible 27 grams of protein. One serving has only 640 milligrams of sodium, as most of the flavor comes from the yogurt sauce, cooked spinach infused with Indian spices, and turmeric rice.

Simek's Frozen Meat Lasagna

Lasagna is the ultimate comfort food, but who has the time to spend hours in the kitchen whipping one together on a weekday night? Typical frozen lasagnas leave a lot to be desired in flavor and nutrition, but here's one that's ultra-satisfying. "I love Simek's Frozen Meat Lasagna in either their regular size or family size if you have a larger family or want leftovers," says Alex Turnbull, RDN, LD. "For a balanced meal, pair it with fresh, roasted veggies or a frozen veggie steamer if you're short on time."

Happy Foodi Plant Based Bulgogi Bowl

Happi Foodi's newest line of products are their plant-based bowls, which are made with veggies and plant-based meat and only take a few minutes to heat up. Their Plant-Based Bulgogi Bowl is made with cauliflower, sweet potatoes, edamame, and meatless crumbles, and the whole meal has only 260 calories and zero grams of saturated fat. Plus, you get 13 grams of protein and 7 grams of fiber, too.

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Milton's Cauliflower Pizza

Want a flavorful gluten-free pizza that is actually good for you? "Milton's Cauliflower Pizza satisfies my craving for a pizza, comes with a variety of toppings, and is readily available in most grocery food chains," says Moushumi Mukherjee, MS, RDN.  

The roasted vegetable cauliflower pizza has 12 grams of protein and only 27 grams of carbohydrates for one-quarter of the pizza, plus there's only 8 grams of total fat. Most vegetable pizzas are incredibly high in carbohydrates and fat, making this a very nutritious option for pizza night!

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Good Food Made Simple Chicken and Black Bean Burrito

Need a handheld frozen dinner option? These Chicken and Black Bean Burritos are hearty, savory, and seriously impressive when it comes to their nutrition. Most frozen burritos are incredibly high in sodium, but one of these burritos has only 380 milligrams of sodium or 17% of the DV. I like plating these with a bed of cool and crisp romaine, avocado, and spicy salsa for a super satisfying, quick, and nutrient-rich dinner.

Just Bare Lightly Breaded Chicken Nuggets

The Just Bare Lightly Breaded Chicken Nuggets, available at Costco, are an easy and tasty way to add quality protein to any meal. "Made with all-natural ingredients, they're not only packed with protein, but they're so crispy and delicious," says McKenzie Caldwell, MPH, RDN.  Serve them with your favorite dipping sauce and a side of raw carrots and celery, or a bag of steamed frozen broccoli for a balanced meal even the kids will love, recommends Caldwell.

Kevin's Chicken Burrito Bowl

This Chicken Burrito Bowl from Kevin's Natural Food is a nice option for those who need a gluten-free dinner. You'll get 28 grams of filling protein and a nice fiber boost for a healthy gut. Plus, it has only 660 milligrams of sodium, which is on the lower end compared to many other frozen dinners.

Primal Kitchen Chicken Panang Curry

"The Chicken Panang Curry from Primal Kitchen is one of my favorite healthy frozen dinners because it does not contain any added sugar and has 16 grams of protein per serving," says Wan Na Chun, MPH, RD. "It's perfect for a healthy weeknight dinner because it requires little preparation because of how flavorful the dish is, and you can easily pair it with some steamed rice to make it a more filling dinner."

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