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The Best Frozen Breakfast Foods for Weight Loss

From frozen waffles to egg sandwiches to muffins, we choose the healthiest frozen breakfasts to snag.

While some may argue that it's impossible to lose weight with the click of a button, we have to disagree. As long as it's the defrost button you're hitting, it's totally possible to melt fat and get the body you've always wanted with minimal effort—all before you've even polished off a cup of java, no less. However, there's one condition: you have to swap your go-to nutritional duds with nutrient-dense frozen breakfast foods.

With things like quinoa-spiked frozen waffles and flax egg sandwiches out there, taking a few minutes to eat the morning meal seems pretty darn appealing—which wasn't always the case. Years ago, frozen breakfasts products were all are drenched with shameful amounts of salt and additives—and many are still on the market today. So, we did the work for you to uncover the very best frozen breakfast items so that you can quickly spot which dishes to toss into your cart without freezing your fingers off in the freezer aisle.

And if you like healthy meals, you're going to love these 21 Best Healthy Cooking Hacks of All Time.


Kashi Blueberry Waffles

kashi blueberry waffles

Per 2 waffles: 170 calories, 6 g fat, 0.5 g saturated, 340 mg sodium, 32 g carbohydrates, 5 g fiber, 6 g sugar, 3 g protein

Blueberries are figured prominently in these first-rate waffles, which explains the huge hit of fiber you see listed above. You'll also get nearly half a day's worth of whole grains—without the artificial colors found in traditional heat-and-eat brands. And yes, in case you were wondering, some of those other waffle brands did end up in our worst frozen foods in America.


Good Food Made Simple Turkey Sausage Scramble Bowl

good food made simple turkey sausage scramble bowl

Per 1 bowl: 220 calories, 10 g fat, 5 g saturated fat, 540 mg sodium, 15 g carbs, 2 g fiber, 3 g sugar, 18 g protein

It's hard to go wrong with a bowl filled with egg whites, whole milk, potatoes, turkey sausage, cheddar cheese, and organic vegetables. The only thing this top-notch meal is lacking in fiber. That's why we suggest pairing this breakfast bowl with a cup of berries, an apple, or any filling fruits and veggies.


Amy's Black Beans & Tomatoes Breakfast Burrito

amy's black beans & tomatoes breakfast burrito

Per 1 burrito: 270 calories, 8 g fat, 1 g saturated fat, 540 mg sodium, 38 g carbs, 6 g fiber, 3 g sugar, 12 g protein

Black beans are one of the healthiest foods on the planet so any breakfast burrito that's filled with them and still relatively low in sodium is a winner in our eyes. Nuke this best frozen breakfast to start your day with a solid dose of both protein and fiber. And get even more fiber into your meals with these 20 Easy Ways to Add Fiber to Your Diet.


Evol Foods Lean & Fit Egg White, Kale, Roasted Tomato & Goat Cheese

evol foods lean & fit egg white, kale, roasted tomato & goat cheese

Per 1 sandwich: 160 calories, 4 g fat, 2 g saturated fat, 400 mg sodium, 19 g carbs, 2 g fiber, 1 g sugar, 10 g protein

Kale, tomato, and goat cheese are delicious toppers for this multigrain flatbread, but a mere 150 calories, isn't anywhere near enough to keep you satiated through the morning. To complete your meal, pair this best frozen breakfast sandwich with a bowl of berries topped with dried, unsweetened coconut, and chopped almonds.


VitaTops Blueberry Muffin Top

Per 1 muffin top: 120 calories, 1.5 g fat, 0 g saturated fat, 230 mg sodium, 27 g carbs, 6 g fiber, 11 g sugar, 3 g protein

On average, large commercially prepared muffins have about 520 calories and 22 grams of waist-widening fat—and with 400 calories and 15 grams of fat, homemade varieties don't fare much better. If you want to avoid getting a muffin top, switching to VitaTops Wild Blueberry Muffin Tops is your best bet. Or try making one of these Snickerdoodle Protein Mini Muffins!


Veggies Made Great Spinach Egg White Frittata

veggies made great spinach frittata

Per 1 frittata: 70 calories, 4 g fat, 1 g saturated fat, 200 mg sodium, 5 g carbs, 1 g fiber, 1 g sugar, 5 g protein

Don't feel like making your own frittata? Veggies Made Great has a bunch of frozen frittatas you can easily pop in the microwave for breakfast. Plus, they're packed with veggies—like this Spinach Egg White Frittata with tomatoes, red bell peppers, onion, spinach, and more!


Nature's Path Ancient Grains Frozen Waffles

nature's path ancient frozen waffles

Per 2 waffles: 180 calories, 6 g fat, 1 g saturated fat, 210 mg sodium, 30 g carbs, 5 g fiber, 2 g sugar, 4 g protein

Chew on this: Just one 7-inch homemade waffle made with traditional ingredients like eggs, flour, milk, oil, sugar, and vanilla, has about 220 calories and a quarter of the day's fat. But not these frozen ones by Nature's Path, which clock in at a reasonable 90 calories a pop! Plus, they pack 30 grams of whole grains per serving and are made with superfood ingredients like quinoa, millet, and amaranth, a gluten-free fiber-packed pseudo-grain. To take these store-bought waffles to the next level, serve them with a spread of healthy toppings like antioxidant-rich berries, or natural peanut butter with slices of banana.

Speaking of waffles, We Tried 9 Store-Bought Frozen Waffle Brands—This Is Our Favorite.


Alexia Organic Seasoned Salt Hashed Browns

alexia hashbrowns

Per 2/3 cup: 60 calories, 0 g fat, 0 g saturated fat, 310 mg sodium, 13 g carbs, 2 g fiber, 0 g sugar, 2 g protein

Described by many as "the best hash brown ever," these bad boys are browned to perfection and seasoned with sea salt, onion, garlic, and white pepper, so all you have to do is warm them up and enjoy. For a more filling a.m. meal, add this best frozen breakfast side to a veggie omelet or over-easy eggs with herbs.


Applegate Natural Savory Turkey Breakfast Sausage Patty

applegate savory breakfast sausage patties

Per 1 patty: 50 calories, 3 g fat, 1 g saturated fat, 250 mg sodium, 0 g carbs, 0 g fiber, 0 g sugar, 6 g protein

Add some extra protein to your plate with this impressively low-sodium sausage patty. They're flavored with sage, black and white pepper, as well as fiery red and cayenne peppers, to create an addition to your morning meal that won't soon be forgotten.


Sweet Earth Protein Lover's Functional Breakfast Burrito

sweet earth protein burrito

Per 1 burrito: 380 calories, 14 g fat, 4 g saturated fat, 490 mg sodium, 41 g carbs, 8 g fiber, 3 g sugar, 22 g protein

Vegetarians, rejoice! This Vegetarian-friendly breakfast burrito is packed with the protein you need—21 grams, to be exact. This frozen burrito is made with cage-free eggs, vegan meat, benevolent bacon. Plus between the quinoa and kale, you're also packing in 6 grams of fiber!

Or you could make a burrito yourself. Here's The Secret Trick to Making the Perfect Breakfast Burrito.


Good Food Made Simple 100% Steel Cut Oats

good food made simple steelcut oats

Per 8 oz: 170 calories, 3 g fat, 0.5 g saturated fat, 60 g sodium, 30 g carbs, 4 g fiber, 0 g sugar, 6 g protein

Steel-cut oats are higher in fiber and have a lower glycemic index than regular oatmeal. Want to add some additional flavor to your morning bowl? Try some of our best oatmeal toppings such as chia seeds and fresh fruit.


Special K Spinach, Egg & Cheese Medley Flatbread

special k breakfast flatbread

Per 1 sandwich: 170 calories, 7 g fat, 3.5 g saturated fat, 600 mg sodium, 21 g carbs, 3 g fiber, 5 g sugar, 10 g protein

This easy-to-find sandwich is filled with veggies and fiber, yet low in sodium, making it the perfect Eat This! pick. Or try making one of these 16 Delicious Breakfast Sandwich Recipes You Won't Believe Are Healthy.


Veggies Made Great Double Chocolate Muffins

veggies made great double chocolate muffins

Per 1 muffin: 110 calories, 3 g fat, 1.5 g saturated fat, 150 mg sodium, 19 g carbs, 1 g fiber, 10 g sugar, 4 g protein

If you find yourself with a sweet tooth in the morning, these Double Chocolate Muffins are going to be your next go-to! Veggies Made Great makes a variety of frozen muffins you can easily heat up that are packed with all kinds of veggies. These Double Chocolate Muffins are only 110 calories per and packed with zucchini, carrots, egg whites, and flaxseed meal.


Beyond Breakfast Sausage Links

beyond meat breakfast sausage links

Per 2 links: 130 calories, 9 g fat, 3 g saturated fat, 240 mg sodium, 3 g carbs, 2 g fiber, 0 g sugar, 8 g protein

If you're keeping your meals plant-based and you're looking for a filling breakfast sausage (maybe even for this vegan sheet pan breakfast) you're going to love Beyond Meat's newest innovation—breakfast sausage links! These classic links are packed with 8 grams of protein per serving, no added sugars, and only 130 calories.

And now, for dinner! Check out our list of 25 Best Frozen Dinners for Healthier Weeknights.


Kodiak Cakes Maple & Brown Sugar Power Flapjacks

kodiak cakes maple brown sugar power flapjacks

Per 3 flapjacks: 210 calories, 6 g fat, 1 g saturated fat, 340 mg sodium, 32 g carbs, 4 g fiber, 8 g sugar, 14 g protein

Third place goes to pancakes, which is pretty unprecedented. When you envision a stack of flapjacks, you likely consider it an indulgence, and not a valid healthy option. In most cases, you'd be right. However, Kodiak Cakes has absolutely mastered the art of a well-rounded breakfast food. These power flapjacks, which are undeniably fun to eat, provide protein and a healthy amount of breakfast sugar, while still keeping the calorie and sodium count down.


Kashi Go Protein Wild Blueberry Waffles

kashi go protein wild blueberry waffles

2 waffles: 220 calories, 11 g fat, 1 g saturated fat, 310 mg sodium, 20 g carbs, 3 g fiber, 5 g sugar, 13 g protein

These waffles have less sugar and more protein than their closest carb-centric competitor, VitaTops, and if you compare the two one-to-one instead of serving-size-to-serving size, they're about equal on the calorie and sodium front as well. Overall, Kashi has created a pretty incredible frozen breakfast option: one that stirs up memories of carefree childhood breakfast foods, while also delivering nutritional value.


Eggland's Best Three Cheese Omelet

egglands best three cheese omelet

1 omelet: 210 calories, 16 g fat (6 g saturated fat), 610 mg sodium, 3 g carbs (0 g fiber, 1 g sugar), 13 g protein

Any omelet has an inherent advantage, in that the lack of bread allows for less carbs and calories while maintaining a high level of protein. We would definitely recommend digging into this frozen omelet to start the day with a push of energy. Just be mindful of salt at lunch!


Smart Ones Cheesy Scramble with Hash Browns

smart ones cheesy scramble hash browns

1 package: 190 calories, 7 g fat, 3.5 g saturated fat, 530 mg sodium, 16 g carbs, 1 g fiber, 0 g sugar, 15 g protein

Between its low-calorie count, high dose of protein, and zero grams of sugar, this option from Smart Ones is undoubtedly just that: a smart one.


Amy's Wrap, Breakfast Scramble

amys wrap breakfast scramble

1 wrap: 390 calories, 20 g fat (4 g saturated fat), 490 mg sodium, 31 g carbs (4 g fiber, 1 g sugar), 22 g protein

Moving through breakfast burrito territory, Amy's Breakfast Scramble wrap is a powerful contender. While it has a little more fat than the Sweet Earth 'ritos, it cuts way back on carbs and has notably less sugar as well.

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Kaley Roberts
Kaley Roberts is a food writer. Read more about Kaley