Do you find yourself constantly rushing to put together a nutritious dinner a few times a week? The good news is that quick and easy meals don't have to sacrifice healthiness, especially when you have a freezer stocked with a variety of wholesome frozen dinners.
While frozen meals often get a bad rap for being high in sodium, saturated fat, and added sugars, there are plenty of nutrient-rich options available. These frozen dinners, handpicked by registered dietitians, are not only packed with flavor but also contain good-for-you ingredients like vegetables, plant proteins, and lean animal proteins. Plus, they are lower in sodium and saturated fat compared to typical frozen meals.
Take a moment before your next trip to the grocery store and explore this curated list of 14 healthy frozen dinners. With the approval of dietitians, these options will help you manage your weeknight meals effortlessly while ensuring deliciousness and nutritional balance.
1) Primal Kitchen Chicken Panang Curry
Per 1 serving: 250 calories, 15g fat (10g saturated fat), 760mg sodium, 15g carbs (4g fiber, 6g sugar), 16g protein
"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."
2) Evol Chicken Enchilada Bake
Per 1 serving: 380 calories, 13g fat (6g saturated fat), 510mg sodium, 43g carbs (6g fiber, 2g sugar), 20g protein
The Evol Chicken Enchilada Bake is a flavorful single-serving meal with 6 grams of fiber and 20 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.
3) Kevin's Natural Foods Chicken Pasta Primavera
Per 1 serving: 220 calories, 5g fat, 1.5g saturated fat, 650mg sodium, 26g carbs, 3g fiber, 5g sugar, 18g protein
Kevin's Natural Foods Chicken Pasta Primavera is a convenient refrigerated pasta meal that can be frozen for up to 6 months. It's paleo-certified and free of added sugars. The pasta is made from cauliflower, providing a satisfying texture similar to regular pasta. With 18 grams of protein, 26 grams of carbohydrates, and 5 grams of fat, it's a satisfying one-pan dinner option.
4) Amy's Kitchen Pad Thai
Per 1 serving: 410 calories, 10g fat, 1.5g saturated fat, 760mg sodium, 68g carbs, 3g fiber, 23g sugar, 12g protein
Amy's Pad Thai is a plant-based, gluten-free frozen dinner option. Made with rice noodles and cashews instead of peanuts, it's suitable for those with peanut allergies. With 410 calories and 13 grams of protein, it's a delicious and convenient choice for a quick meal.
5) Saffron Road Palak Paneer
Per 1 serving: 400 calories, 21g fat (11g saturated fat), 690mg sodium, 31g carbs (4g fiber, 3g sugar), 17g protein
Saffron Road Palak Paneer is a vegetarian-friendly meal packed with flavor and quality ingredients. Their frozen dinner choices are certified gluten-free and some feature whole, plant-based proteins like chickpeas, cauliflower, and cashews, catering to various healthy lifestyles.
6) Deep Indian Kitchen Spinach Chicken Tikka
Per 1 serving: 350 calories, 12g fat (2g saturated fat), 640mg sodium, 36g carbs (2g fiber, 2g sugar), 27g protein
Deep Indian Kitchen's Spinach Chicken Tikka offers a zesty spiced flavor and an impressive 27 grams of protein. With only 640 milligrams of sodium, this frozen meal is full of flavor from the yogurt sauce, cooked spinach infused with Indian spices, and turmeric rice.
7) Simek's Frozen Meat Lasagna
Per 1 cup serving: 300 calories, 12g fat (6g saturated fat), 860mg sodium, 32g carbs (2g fiber, 11g sugar), 16g protein
Simek's Frozen Meat Lasagna is a satisfying comfort food option. It pairs well with fresh, roasted veggies or a frozen veggie steamer for a balanced meal.
8) Sweet Earth's General Tso's Tofu
Per 1 serving: 370 calories, 13g fat (2.5g saturated fat), 940mg sodium, 51g carbs (3g fiber, 18g sugar), 13g protein
Sweet Earth's General Tso's Tofu is a flavorful and nutrient-dense vegan frozen dinner choice. With 13 grams of protein, it's a filling and satisfying option for an easy lunch or weeknight dinner.
9) Milton's Cauliflower Pizza
Per ¼ pizza: 230 calories, 8g fat (5g saturated fat), 570mg sodium, 27g carbs (2g fiber, 5g sugar), 12g protein
Milton's Cauliflower Pizza offers a flavorful and gluten-free option for pizza lovers. Topped with roasted vegetables, it has 12 grams of protein and is a nutritious choice for pizza night.
10) Good Food Made Simple Chicken and Black Bean Burrito
Per 1 wrap: 310 calories, 9g fat (4.5g saturated fat), 380mg sodium, 40g carbs (4g fiber, 2g sugar), 14g protein
Good Food Made Simple Chicken and Black Bean Burrito is a hearty and nutritious handheld frozen dinner option. With only 380 milligrams of sodium, it can be paired with fresh veggies and salsa for a satisfying and nutrient-rich dinner.
11) Just Bare Lightly Breaded Chicken Nuggets
Per 3-ounce serving: 160 calories, 6g fat, 1g saturated fat, 540mg sodium, 9g carbs, 0g fiber, 2g sugar, 16g protein
Just Bare Lightly Breaded Chicken Nuggets are made with all-natural ingredients. They are crispy, delicious, and a great source of protein. Serve them with your favorite dipping sauce and a side of raw carrots and celery or steamed frozen broccoli for a balanced meal.
12) Tattooed Chef Buddha Bowl
Per 1 bowl: 320 calories, 19g fat (2.5g saturated fat), 310mg sodium, 33g carbs (9g fiber, 6g sugar), 10g protein
Tattooed Chef Buddha Bowl is a vegan and gluten-free meal that includes a cup of vegetables like sweet potatoes, cauliflower, kale, and onions. With roasted chickpeas and a creamy tahini sauce, it's high in fiber and low in sodium, making it a heart-healthy choice.
13) Amy's Kitchen Light in Sodium Mexican Casserole Bowl
Per 1 serving: 370 calories, 16g fat (5g saturated fat), 370mg sodium, 45g carbs (6g fiber, 4g sugar), 12g protein
Amy's Kitchen Light in Sodium Mexican Casserole Bowl is a complete microwaveable meal with 12 grams of vegetarian protein. It's lighter in sodium compared to the regular version and provides a balanced and satisfying option for a quick dinner.
14) Healthy Choice Grilled Basil Chicken
Per 1 serving: 230 calories, 6g fat (1g saturated fat), 490mg sodium, 45g carbs (5g fiber, 3g sugar), 19g protein
Healthy Choice Grilled Basil Chicken is a quick and easy balanced meal. With pasta, chicken, and flavorful veggies like artichokes, peppers, squash, and spinach, it's a satisfying lunch or dinner option. The 19 grams of protein and 5 grams of fiber will keep you full until your next meal.