Frozen Foods That Actually Taste Good AND Are Good For You

Microwavable meals, frozen meals, pre-packaged meals: these are all SO convenient and so tempting to stock up on in order to save time slaving over fresh ingredients in the kitchen. However, for the most part you are told to stay away from these due to their high sodium and fat content. They are also often lacking in the nutrient department. Why do these minute-made meals have to be so bad for you? Why do you have to train yourself to speed walk past the frozen food section like you’re running from the plague? Well, mostly because there are just so many options in that aisle and you don’t have the time to read every single pretty box to find out if the convenience is worth the calories. BUT THAT’S NOT ALWAYS THE CASE! In fact, lots of frozen foods are pretty great- almost restaurant quality great, AND pretty great for you! Lucky for you, I did the research for you. I’ve been eating frozen meals morning, noon and night (okay, I cheated a few times) for weeks to find out which of these time-saving wonder boxes are actually tasty AND healthy. Here’s the best of the best! And honestly, they are all seriously awesome. Like, so good that I will continue to include them in my diet and stock them in my freezer (maybe just not all at once)- that good:

Kashi Chicken Florentine

Calories per box: 290
Fat: 9 grams
Sodium: 550 mg
Carbs: 31 g
Protein: 22g
Dietary Fiber: 5g
Sugars: 1g

Main Ingredients: grilled chicken breast, spinach, bell peppers, portobello mushrooms, kashi 7 whole grains, rice pilaf, garlic white wine sauce and parmesan cheese.

Smart Ones Spaghetti with Meat Sauce

Calories per box: 290
Fat: 5g
Sodium: 720 mg
Carbs: 44g
Protein: 16g
Dietary Fiber: 5g
Sugars: 9g

Main Ingredients: enriched pasta, tomato puree, diced tomatoes, cooked beef patty crumbles, mushrooms, onions, peppers, Romano cheese, carrot juice concentrate, garlic, soy sauce, black pepper

Lean Cuisine Swedish Meatballs

Calories per box: 290
Fat: 8g
Sodium: 670 mg
Carbs: 35g
Protein: 19g
Dietary Fiber: 3g
Sugars: 4g

Main Ingredients: Pasta, beef and pork, onions, Worcestershire sauce, garlic puree

Sukhi’s Chicken Saag

Calories per box: 280
Fat: 2.5g
Sodium: 340 mg
Carbs: 43g
Protein: 20g
Dietary Fiber: 3g
Sugars: 2g

Main Ingredients: Basmati rice, white chicken meat, spinach sauce made with salt, ginger, garlic, jalapeno, chickpea, canola oil.

Sukhi’s Chicken Curry

Calories per box: 240
Fat: 5g
Sodium: 570 mg
Carbs: 24g
Protein: 23g
Dietary Fiber: 2g
Sugars: 1g

Main Ingredients: chicken breast, tomato concentrate, onion, ginger, garlic, salt, chickpea flour, black lentil flour, jalapeno, paprika, fenugreek leaves.

Evol. Bowls Teriyaki Chicken

Calories per box: 250
Fat: 6g
Sodium: 490 mg
Carbs: 34g
Protein: 14g
Dietary Fiber: 4g
Sugars: 8g

Main Ingredients: organic brown rice, white chicken breast, teriyaki sauce, ginger, garlic, snap peas, broccoli, carrots, bell peppers.

Coleman Natural Fully Cooked Chicken Breast Nuggets

Calories per serving: 130
Fat: 4.5g
Sodium: 220mg
Carbs: 10g
Protein: 12g
Dietary Fiber: 0g
Sugars: 0g

Main Ingredients: chicken breast with rib meat, breaded with wheat flour, organic cane, sea salt, organic yellow corn flour, paprika, annatto, battered with wheat flour, organic corn starch, organic yellow corn flour, sea salt. Breading is done in vegetable oil.

evol. baby burritos Chicken & Black Bean

Sodium: 290mg
Carbs: 27g
Protein: 7g
Dietary Fiber: 2g
Sugars: 0g

Main Ingredients cilantro lime chicken (free-range white meat chicken breast raised without antibiotics), black beans, brown rice, tomato salsa, red and green peppers, caron, jack cheese, flour tortilla.


Kashi Stone-Fired Thin Crust Pizza

This one should be shared between three people as a meal, so we’ll base the nutrition info on 1/3 of the box.
Calories: 250
Fat: 9 g
Sodium: 630 mg
Carbs: 28g
Protein: 14g
Dietary Fiber: 5g
Sugars: 3g

Main Ingredients: Broccoli, Onions, Roasted Red Peppers, Artichoke hearts, Garlic, Mozzarella, Provolone Cheese, Tomato Pesto Sauce, Kashi 7 whole grain crust with flax seed.

Amy’s Light & Lean Pasta & Veggies

Calories per box: 210
Fat: 5g
Sodium: 470 mg
Carbs: 33g
Protein: 10g
Dietary Fiber: 3g
Sugars: 3g

Main Ingredients: organic pasta, organic tomatoes, organic broccoli, organic asparagus, shallots, parmesan cheese, organic basil, organic garlic, extra virgin olive oil, sea salt.

Kashi Mayan Harvest Bake

Calories per box: 240
Fat: 9g
Sodium: 380mg
Carbs: 58g
Protein: 9g
Dietary Fiber: 8g
Sugars: 19g

Main Ingredients: polenta, roasted sweet potato, milled corn, chili, cilantro, garlic, sesame seeds, paprika, plantains, black beans, Kashi 7 whole grains & sesame pilaf, tomatoes, kale.

Amy’s Light & Lean Black Bean & Cheese Enchilada

Calories per box: 240
Fat: 4.5 g
Sodium: 480 mg
Carbs: 44g
Protein: 8g
Dietary Fiber: 4g
Sugars: 5g

Main Ingredients: organic brown rice, organic corn tortilla, organic tomatillos, organic corn, organic tomato puree, organic onions, organic tofu, organic black beans, organic zucchini, organic bell peppers, organic carrots, Monterey jack and cheddar cheeses, cilantro, olives, green chiles, jalapeno peppers.


VitaMuffins Deep Chocolate VitaTops

Calories per muffin: 100
Fat: 1.5g
Sodium: 140mg
Carbs: 26g
Protein: 4g
Dietary Fiber: 9g
Sugars: 11g

Main Ingredients: Whole wheat flour, organic sugar, egg whites, chocolate drops, cocoa powder, soy fiber, dried honey, natural sweetener.

Stone Ridge Creamery Low-Fat Fudge Bars

Calories per bar: 110
Fat: 1g
Sodium: 75mg
Carbs: 27g
Protein: 4g
Dietary Fiber: 6g
Sugars: 17g

Main Ingredients: skim milk, sugar, cocoa, cream. Yum!

All Natural SO Delicious Dairy Free Chocolate Minis

Calories per sandwich: 90
Fat: 2g
Sodium: 70mg
Carbs: 17g
Protein: 2g
Dietary Fiber: 1g
Sugars: 8g

Main Ingredients: organic soymilk, organic tapioca syrup, organic brown rice syrup, organic cocoa, vanilla extract, wafer.

Dole Blueberries

Actually, all of their frozen foods are fab! I particularly love to keep blueberries in my freezer though because they are packed with antioxidants and fiber, plus they are a great snack or low-fat, no-stress dessert
Calories per 1 cup serving: 70
Fat: 1 g
Carbs: 17g

Now that you know which frozen meals aren’t guilt-ridden with tons of sodium, carbs and fat and actually provide you with nutrients like fiber and protein, you can stride confidently down the frozen food isle on a day when you just don’t have time to cook.


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