Need something quick and convenient for dinner? Grabbing a frozen meal is a go-to choice for many, and with good reason. Despite their past reputation for being overly processed, frozen dinners have significantly improved over the years in both health and flavor. The days of bland Salisbury steaks and lackluster lasagnas are long gone. Today, the frozen dinner aisle offers a wide range of meals that seem healthier and more appealing.
However, not every frozen meal that markets itself as healthy actually delivers on that promise. While some brands put considerable effort into making their products appear nutritious, a closer look reveals that some are far from it. We've identified 10 "healthy" frozen dinners that don’t live up to their claims. For better options, check out these 15 Healthy Frozen Dinners for Easy Weekday Meals.
Healthy Choice Sweet and Sour Chicken
Nutrition (Per 10-ounce serving):
- Calories: 390
- Fat: 9 g (Saturated Fat: 2 g)
- Sodium: 550 mg
- Carbs: 63 g (Fiber: 3 g, Sugar: 22 g)
- Protein: 12 g
Healthy Choice is known for offering a range of healthier frozen meals, but the Sweet and Sour Chicken falls short of that reputation. With 21 grams of added sugar, this dish comes dangerously close to the American Heart Association's recommended daily limit of 25 grams for women (and 36 grams for men). Additionally, despite being a chicken dish, it's surprisingly low in protein.
Life Cuisine Carb Wise Chicken Mozzarella Flatbread Melt
Nutrition (Per 1 sandwich):
- Calories: 410
- Fat: 22 g (Saturated Fat: 9 g)
- Sodium: 790 mg
- Carbs: 23 g (Fiber: 16 g, Sugar: 3 g)
- Protein: 31 g
Life Cuisine promotes its frozen meals as "nutritious options for low-carb lifestyles," but this Chicken Mozzarella Melt leaves much to be desired in other areas. While it’s low in carbs and high in fiber, the sandwich also contains 45% of the daily recommended intake of saturated fat and a hefty 790 milligrams of sodium. Additionally, the lengthy ingredient list, filled with various additives, reveals that this sandwich is heavily processed.
Amy's Mole Enchilada
Nutrition (Per 1 tray):
- Calories: 520
- Fat: 36 g (Saturated Fat: 16 g)
- Sodium: 960 mg
- Carbs: 28 g (Fiber: 3 g, Sugar: 10 g)
- Protein: 22 g
Amy's is well-known for its plant-based canned and frozen meals, many of which feature organic ingredients. However, not all of Amy's products are as healthy as they might seem. The Mole Enchilada, for instance, does include nutritious ingredients like zucchini and carrots, but it also comes loaded with saturated fat. Consuming the entire tray means you'll be taking in a whopping 80% of the recommended daily value for saturated fat.
Amy's Macaroni and Cheese
Nutrition (Per 1 tray):
- Calories: 450
- Fat: 18 g (Saturated Fat: 10 g)
- Sodium: 680 mg
- Carbs: 23 g (Fiber: 16 g, Sugar: 3 g)
- Protein: 31 g
While it's no surprise that mac and cheese isn't a health food, choosing a brand like Amy's might make you feel like you're making a better nutritional choice. However, this isn't entirely the case. Although this frozen mac and cheese dinner is lower in calories compared to some other options, it's still high in saturated fat and sodium. Plus, with only pasta and cheese on the plate, it doesn't contribute to your daily recommended fruit and vegetable intake.
Real Good Chicken and Pepper Jack Cheese Burritos
Nutrition (Per 1 burrito):
- Calories: 450
- Fat: 28 g (Saturated Fat: 17 g)
- Sodium: 980 mg
- Carbs: 20 g (Fiber: 4 g, Sugar: 0 g)
- Protein: 37 g
Real Good promotes its frozen meals with claims like "more protein, low glycemic, no added sugar." While these statements may be true, they don’t tell the whole story. For example, the Chicken and Pepper Jack Cheese Burritos meet these criteria but are still highly processed. Engineering foods to be high in protein and low in sugar often requires more processing, which can diminish their overall nutritional quality.
If you're craving a quick burrito, you're better off grabbing a tortilla and some simple, fresh ingredients to make one yourself.
Nancy's Broccoli and Cheddar Quiche
Nutrition (Per 1 quiche):
- Calories: 400
- Fat: 24 g (Saturated Fat: 12 g)
- Sodium: 730 mg
- Carbs: 31 g (Fiber: 2 g, Sugar: 3 g)
- Protein: 15 g
Broccoli and eggs are both excellent choices for health. Eggs provide choline for brain function, antioxidants for eye health, and 6 grams of high-quality protein, while broccoli is known for its potential cancer-fighting properties.
However, despite featuring these two superfoods, Nancy's quiche isn't as healthy as it might seem. It contains 59% of the daily recommended value for saturated fat, and despite the presence of broccoli, the fiber content is low at just 2 grams.
Amy's Cheese Enchilada
Nutrition (Per 1 tray):
- Calories: 490
- Fat: 29 g (Saturated Fat: 14 g)
- Sodium: 940 mg
- Carbs: 36 g (Fiber: 5 g, Sugar: 3 g)
- Protein: 21 g
Unfortunately, comfort foods are rarely low in calories, even when they come from a health-conscious brand like Amy's. These cheese enchiladas pack a significant 490 calories, along with 70% of the daily recommended value for saturated fat and 41% of the daily sodium limit. To make this meal more balanced, consider pairing it with a salad or some vegetables.
Life Cuisine Protein Lovers Cauliflower Crust Pepperoni Pizza
Nutrition (Per 1 pizza):
- Calories: 390
- Fat: 17 g (Saturated Fat: 8 g)
- Sodium: 890 mg
- Carbs: 41 g (Fiber: 4 g, Sugar: 7 g)
- Protein: 18 g
Protein is crucial for health—it helps satisfy hunger, build muscle, and repair tissues throughout the body. However, a high-protein meal isn't automatically healthy. Take Life Cuisine's Protein Lovers Cauliflower Crust Pizza, for example. While it offers a good amount of protein, its pepperoni and mozzarella cheese toppings come with a significant amount of sodium and saturated fat. Moreover, processed meats like pepperoni are linked to an increased risk of colon cancer, so this pizza might be best enjoyed only occasionally.
Real Good Grande Cheese Enchiladas
Nutrition (Per 2 enchiladas):
- Calories: 460
- Fat: 30 g (Saturated Fat: 17 g)
- Sodium: 1,390 mg
- Carbs: 6 g (Fiber: 2 g, Sugar: 2 g)
- Protein: 41 g
Cheese enchiladas are rarely a healthy option, regardless of the brand. Real Good's take on this Mexican classic is the highest in sodium on our list, packing a staggering 1,390 milligrams. The fat and saturated fat content are also quite high, while fiber is nearly nonexistent at just 2 grams per serving of two enchiladas.
Great Value Bean & Cheese Burritos
Nutrition (Per meal):
- Calories: 250
- Fat: 6 g (Saturated Fat: 1 g)
- Sodium: 390 mg
- Carbs: 40 g (Fiber: 3 g, Sugar: 1 g)
- Protein: 9 g
Beans are generally a fantastic choice for health, offering blood sugar-lowering fiber and muscle-building protein. However, it's important to choose your frozen bean burritos wisely. Some options, like Great Value's Bean and Cheese Burritos, are packed with preservatives and bioengineered food ingredients. Although this burrito is low in calories at just 250, its long ingredient list signals a high level of ultra-processing.