Frozen food is often assumed to be unhealthy TV dinners or overly processed snacks. But the truth is, frozen foods can be used for quick and easy meals while still being a nutritious and budget-friendly way to eat well, especially when you know what to look for.

With a little planning, your freezer can become a powerful tool for supporting a balanced diet. MENTOR Nutrition Coach and Registered Dietitian Emily McAllister is here to help get your freezer packed with healthy affordable options.

• Fruits and vegetables
  • Emily says frozen fruits and vegetables are picked at peak ripeness and flash-frozen, which locks in nutrients. In fact, studies have shown that frozen produce can be just as nutritious as, and sometimes even more so than, fresh produce that’s been sitting in transit or on store shelves for days.
  • Stock your freezer with a variety of frozen vegetables like spinach, broccoli or stir-fry blends to add some easy fiber and vitamins to your meals in just minutes.
• Protein
  • When it comes to protein, frozen fish fillets, shrimp, chicken breasts and even plant-based meat alternatives are widely available.
  • Prioritize options with minimal added sauces or breading to avoid unnecessary sodium or fat.
  • Frozen protein can be thawed and cooked quickly, making healthy meals more accessible on hectic days.
• Grains
  • Don’t forget frozen grains like brown rice, quinoa or whole-grain pasta.
  • These are time-savers that cut down on prep without sacrificing nutrition.

Buying pre-packaged meals

Emily says fully prepared frozen meals can also fit into a healthy diet, but only if you’re careful reading the labels. Search for meals with balanced portions of protein, whole grains and vegetables, but remember to check the sodium and saturated fat content. She suggests pairing a lower-calorie frozen entrée with a side of steamed frozen veggies to turn a convenience item into a satisfying, balanced meal.

Keys to meal prepping – and two great recipes!

The key to using frozen foods healthfully is planning and mindfulness. Keep a variety of wholesome frozen options around so you’re always prepared to make a nutritious meal, even when time is tight.

In short, frozen foods are more than just a backup plan – they can be a central part of a healthy, affordable and delicious diet. With smart choices and a stocked freezer, eating well has never been more convenient.

Here’s a couple examples from Emily to get started! Don’t be afraid to mix it up and add your own touch.

Example Recipe 1: Turkey Patty Spaghetti

Serves 1 | Cook time 10-15 minutes

Ingredients:

1 turkey patty (suggestion: Butterball all-natural turkey burger)

1 cup cooked whole grain spaghetti pasta

½ cup marinara sauce

Directions:

Bring a large pot of salted water to a boil, add the spaghetti, leave uncovered and cook according to package directions (typically 7-10 minutes), stirring occasionally.

While waiting for water to boil, heat up turkey patty on stove top according to its package.

Drain cooked pasta, combine all ingredients into a bowl, let cool, and then enjoy!

Nutrition facts: 430 calories, 12g fat, 2.5g fat, 100mg cholesterol, 770mg sodium, 50g carb, 9g fiber, 0g added sugar, 32g protein

Optional additions: top with mozzarella cheese and serve with a leafy green salad

Example Recipe 2: Sweet Potato Black Bean Grain Bowl

Serves 1 | Cook time 15 minutes

Ingredients:

¾ cup cubed frozen sweet potatoes

½ cup no salt added canned black beans, drained and rinsed

½ bag of boil in a bag quinoa

3 cups of low sodium vegetable broth

1 cup water 

1 cup frozen pepper and onion blend

Seasonings:

Onion powder

Chili powder

Cumin

Cilantro

Directions:

Combine 3 cups of low sodium vegetable broth and 1 cup water into a microwave-safe bowl, submerge 1 bag of quinoa, and microwave on high for 15 minutes.

While quinoa is cooking, heat 1 tbsp olive oil in a pan over medium-high heat and add sweet potatoes.

Cover and cook for 5 minutes, stirring occasionally. Remove lid, add in ½ can of low sodium black beans, and continue to cook uncovered for 5 minutes, stirring frequently.

Once quinoa is prepared, remove bag, cut bag open and poor half of it into a serving dish.

Top your quinoa with prepared sweet potatoes and black beans and enjoy.

Or

Prepare each ingredient on stove top or microwave as indicated on packaging.

Nutrition facts: 500 calories, 13.5g total fat, 0g saturated fat, 0g cholesterol, 400mg sodium, 65g carb, 14g fiber, 0g added sugars, 16g protein

Note: Can add preferred choice of meat, tofu, or sub vegetable stock for bone broth for additional protein.