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The 46 Best Frozen Foods in America

Stock your freezer with these belly-flattening picks and save hundreds of calories on the daily.
The 46 Best Frozen Foods in America

There’s an old cliche that says if you’re looking for love, forget about the singles bars. The real action is in the frozen foods aisle of your supermarket, where men and women unencumbered by domestic attachment (and, presumably, cooking skills) gather to hunt down the evening’s meals.

While we’re not sure the freezer section can quite hold a candle to Tinder, we do know one thing: finding foods you can love—and that will love you back—truly is possible, if you know what to look for. And microwave meals aren’t as nutritionally destitute as you might think—in fact, they can lead to quick weight loss: A 2014 study in the Journal of the Academy of Nutrition and Dietetics found that when you opt for a frozen meal from the grocery store, you’ll consume an average of 253 fewer calories and 2.6 fewer grams of saturated fat per day than if you stopped at a fast food joint.

Whether you’re serious about nutrition or just cruising the frozen food scene looking for Mr. Hot Pockets, we’ve got the lowdown on the best options in your supermarket. The researchers of Eat This, Not That! put on their mittens and reached deep into the freezer section to find the 46 best frozen meals.

FROZEN BREAKFAST ENTREES

Frozen Waffles

You want to start every morning with a healthy dose of protein (think 10 grams and up) and a belly-filling boost of fiber (try for 5 grams and up). The dishes we chose here meet at least one of those criteria.

1

Jimmy Dean Delights Turkey Sausage Breakfast Bowl

Jimmy Dean Delights Turkey Sausage Breakfast Bowl

1 bowl: 240 calories, 8 g fat (3.5 g saturated), 720 mg sodium, 19 g carbs (2 g fiber, 1 g sugar), 22 g protein

As we said, an ideal breakfast includes a substantial load of protein, and this bowl has that nailed. Protein accounts for 40 percent of the calories, which increases your odds of making it to lunch without snacking. Blast even more fat by mixing and matching these essential best-ever proteins for weight loss!

2

Kashi Blueberry Waffles

Kashi Blueberry Waffles

2 waffles: 140 calories, 5 g fat (0.5 g saturated), 310 mg sodium, 25 g carbs (7 g fiber, 3 g sugar), 3 g protein

Blueberries figure prominently in these first-rate waffles, explaining the huge hit of fiber. You’ll also get nearly half a day’s worth of whole grains—without the artificial colors you’ll find in Eggos.

3

Weight Watchers Smart Ones Smart Beginnings Canadian Style Turkey Bacon English Muffin Sandwich

Weight Watchers Smart Ones Smart Beginnings Canadian Style Turkey Bacon English Muffin Sandwich

1 sandwich: 210 calories, 6 g fat (2.5 g saturated), 510 mg sodium, 27 g carbs, (2 g fiber, 2 g sugar),13 g protein

This is a lean protein machine. Thank the bacon, one of the leanest meats at the breakfast table. And speaking of breakfast muffins, see where one American McClassic lands on our essential ranking of every menu item at McDonald’s!

4

Kashi 7 Grain Waffles

Kashi 7 Grain Waffles

2 waffles: 140 calories, 5 g fat (0.5 g saturated), 310 mg sodium, 25 g carbs (7 g fiber, 3 g sugar), 3 g protein

Kashi does waffles right: These are the most fiber-packed waffles in the freezer.

5

Healthy Choice Pesto & Egg White Scramble

Healthy choice power bowls

per bowl:190 calories, 6 g fat (1.5 g saturated fat), 430 mg sodium, 21 g carbs (5 g fiber, 1 g sugar), 12 g protein

This hearty breakfast power bowl meets both our fiber and protein criteria, deeming this pick one of our best a.m. meals to wake up to.

6

Amy’s Black Beans & Tomatoes Breakfast Burrito

Amy,s Black Beans & Tomatoes Breakfast Burrito

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—and this burrito is packed with ’em.

7

Dr. Praeger’s Hearty Breakfast Bowl

Dr. praeger's hearty breakfast bowl

270 calories, 12 g fat (3.5g saturated fat), 450 mg sodium, 28 g carbs (1 g fiber, 6 g sugar), 12 g protein

Made with cage-free eggs for a healthy protein punch and hidden veggies for added vitamins, this breakfast is both delicious and nutritious.

FROZEN PIZZAS

Frozen Pizza

If you find one with more than 10 grams of protein per serving, and 500-800 mg of sodium, then who needs Domino’s for their cheat meals?

8

Bagel Bites Cheese & Pepperoni

Bagel Bites Cheese & Pepperoni

4 pieces: 210 calories, 6 g fat (2.5 g saturated fat), 410 mg sodium, 33 g carbs (2 g fiber, 4 g sugar), 7 g protein

Not a perfect snack, but still decent for a non-diet pizza product. You’d be better off indulging in these 50-calorie snacks.

9

Amy’s Cheese Pizza

Amy,s Cheese Pizza

½ pizza: 290 calories, 12 g fat (5 g saturated fat), 590 mg sodium, 33 g carbs (2 g fiber, 4 g sugar), 12 g protein

Made with organic, unbleached wheat flour, as well as other wholesome ingredients, this pick serves up 2 grams of fiber and 12 grams of muscle-building protein.

10

Newman’s Own White Thin & Crispy Pizza

Newmans own white pizza

⅓ pie: 350 calories, 18 g fat (9 g saturated fat), 690 mg sodium, 33 g carbs (0 g fiber, 2 g sugar), 15 g protein

Newman’s Own combines spinach and cheese for a truly delicious slice sans too much sodium.

11

Sweet Earth Truffle Lovers Pizza

Sweet earth truffle lovers pizza

½ pizza: 280 calories, 12 g fat (5 g saturated fat), 360 mg sodium, 32 g carbs (5 g fiber, 2 g sugar), 12 g protein

Truffle lovers rejoice for this umami-packed pie that also sneaks in a respectable 5 grams of fiber and 12 grams of protein.

12

Peas of Mind Cheese Pizza

Peas of Mind Cheese Pizza

⅓ pie: 240 calories, 5 g fat (2 g saturated fat), 510 mg sodium, 36 g carbs (2 g fiber, 2 g sugar), 11 g protein

They snuck broccoli and carrots into the crust. Clever devils! And still curious about how these compare to takeout? Don’t miss our special report every menu item at Domino’s—ranked!

FROZEN PASTA ENTREES

Frozen Pasta

13

Kashi Chicken Pasta Pomodoro

Kashi Chicken Pasta Pomodoro

1 entrée: 280 calories, 6 g fat (1.5 g saturated), 470 mg sodium, 38 g carbs (6 g fiber, 5 g sugar), 19 g protein

Small savings in everyday choices is the key to sustainable weight loss. A simple savings of
20 calories every day adds up to 2 pounds a year. That’s 20 pounds over the course of a decade—and no more love handles. With fewer calories than most other frozen chicken dishes, this will get you there.

14

Michelina’s Macaroni & Cheese

Michelina,s Macaroni & Cheese

1 package: 280 calories, 11 g fat (4.5 g saturated fat), 560 mg sodium, 38 g carbs (2 g fiber, 2 g sugar), 9 g protein

Diffuse the comfort food’s flab-producing potential by opting for this light rendition. It has less fat than most pizzas, even.

15

Lean Cuisine Four Cheese Cannelloni

Lean Cuisine Four Cheese Cannelloni

1 package: 230 calories, 6 g fat (3 g saturated fat), 690 mg sodium, 33 g carbs (3 g fiber, 11 g sugar), 11 g protein

Swap out the white sauce for red sauce and you’ll save a few hundred calories per serving every time. For more easy tips and tricks, don’t miss these 50 ways to lose 10 pounds—fast

16

Bertolli Mediterranean Style Chicken, Rigatoni & Broccoli

Bertolli Mediterranean Style Chicken, Rigatoni & Broccoli

1/2 package: 380 calories, 13 g fat (2.5 g saturated fat), 910 mg sodium, 42 g carbs (7 g fiber, 6 g sugar), 23 g protein

With a low-sugar count, a whopping 7 grams of filling fiber, and an impressive 23 grams of protein, we can overlook the slightly high sodium content.

FROZEN FISH ENTREES

Shrimp

To shrink your belly, go small with shrimp. Just skip the cocktail sauce—and avoid tilapia.

17

Cape Gourmet Cooked Shrimp

Cape Gourmet Cooked Shrimp

3 oz: 50 calories, 0.5 g fat, 330 mg sodium, 10 g protein

Unadulterated shrimp are among the leanest sources of protein on the planet.

18

Margaritaville Island Lime Shrimp

Margaritaville Island Lime Shrimp

6 shrimp, 4 oz: 240 calories, 11 g fat (3 g saturated), 330 mg sodium, 5 g carbs (0 g fiber, 2 g sugar), 12 g protein

These shrimp are tossed in butter, but luckily it’s a light bath, so we still think they’re a healthier choice over others that are totally drenched in butter.

19

SeaPak Salmon Burgers

SeaPak Salmon Burgers

1 burger: 110 calories, 5 g fat (0.5 g saturated), 340 mg sodium, 0 g carbs, 16 g protein

Toss this on the grill, then sandwich it between a toasted bun with arugula, grilled onions, and Greek yogurt spiked with olive oil, garlic, and fresh dill. Pair it with one of these fat-burning soups, and you have a full, healthy meal.

20

Gourmet Dining Shrimp Stir Fry

Gourmet Dining Shrimp Stir Fry

1/2 package: 200 calories, 1 g fat (0 g saturated), 640 mg sodium, 12 g protein

American interpretations of Asian cuisine tend to be high in sodium, but this solid blend of fiber and protein more than makes up for it.

FROZEN CHICKEN ENTREES

Frozen Chicken

High in protein and always lean, chicken is our go-to in the frozen aisle—just be careful of what it’s sauced in, especially if you see sugar in the ingredients. That’s how the calorie count gets jacked up.

21

Evol Bowls Teriyaki Chicken

Evol Bowls Teriyaki Chicken

1 bowl: 260 calories, 3 g fat (0 g saturated fat), 560 mg sodium, 43 g carbs (3 g fiber, 10 g sugar), 14 g protein

Evol’s teriyaki bowl is made with brown rice, free-range chicken, and enough produce to meet 70 percent of your day’s vitamin A needs.

22

Ethnic Gourmet Chicken Tikka Masala

Ethnic Gourmet Chicken Tikka Masala

1 package: 260 calories, 6 g fat (2 g saturated fat), 680 mg sodium, 32 g carbs (3 g fiber, 4 g sugar), 19 g protein

The sauce is created with fat-free yogurt for low-calorie creaminess and an extra dose of the muscle-building macro.

23

Wildscape Chimichurri Chicken

Wildscape chimichurri chicken Courtesy of Wildscape
1 meal: 430 calories, 16 g fat (3 g saturated fat), 670 mg sodium, 56 g carbs (6 g fiber, 5 g sugar), 24 g protein

The vitamin-packed ingredient list includes farro, red skin potatoes, chicken thighs, and extra virgin olive oil for a truly delicious and clean meal that will keep you satiated well past dinnertime.

24

Good Food Made Simple Organic Cilantro Lime Chicken Entree

Good food made simple organic cilantro lime chicken
1 burrito: 260 calories, 5 g fat (0 g saturated fat), 290 mg sodium, 42 g carbs (4 g fiber, 2 g sugar), 11 g protein

Instead of the standard white rice, this meal rests on a blend of black beans and brown rice.

25

Beetnik Lemon Chicken With Cauliflower Rice

Beetnik organic lemon chicken with cauliflower rice
Per meal: 150 calories, 2.5 g fat (0 g saturated fat), 160 mg sodium, 13 g carbs (3 g fiber, 3 g sugar), 20 g protein

Beetnik’s blend of cauliflower rice, tender chicken, and lemony mushroom sauce makes this pick low-carb and high-protein.

FROZEN BEEF ENTREES

Frozen Beef

Eat This, Not That! prefers chicken dishes, because they generally have less sodium and fat, compared to beef entrees. But if you’re a hard-core carnivore, here’s what to buy.

26

Stouffer’s Beef Pot Roast

Stouffer,s Homestyle Classics Beef Pot Roast

1 meal: 220 calories, 8 g fat (3 g saturated fat), 840 mg sodium, 23 g carbs (2 g fiber, 3 g sugar), 14 g protein

In the world of frozen entrées, there’s always some sacrifice involved. In this case, we’ll take the elevated salt count rather than the trans fats—and get a hit of fiber and protein in the process.

27

Banquet Meatloaf Meal

Banquet Meat Loaf Meal

1 meal: 330 calories, 11 g fat (3.5 g saturated fat), 1,350 mg sodium, 43 g carbs (5 g fiber, 11 g sugar), 13 g protein

When it comes to delivering comfort dishes for a reasonable number of calories, Banquet’s regular line of entrées is among the best in the freezer.

28

White Castle Microwaveable Cheeseburgers

White Castle cheeseburgers

2 burgers: 310 calories, 17 g fat (8 g saturated fat, 1 g trans fat), 600 mg sodium, 26 g carbs (1 g fiber, 3 g sugar), 14 g protein

We can’t believe we’re saying this, but with decent at-home nutritionals, Harold and Kumar have less to worry about than ever. Hey, they’re better than any of these worst burgers in America!

29

Newman’s Own Beef & Broccoli Complete Skillet Meal

Newman,s Own Beef & Broccoli Complete Skillet Meal

1/2 package: 250 calories, 10 g fat (3 g saturated fat), 800 mg sodium, 22 g carbs (5 g fiber, 9 g sugar), 19 g protein

The first ingredient in this bag is broccoli. In the cost-conscious world of processed foods, that’s exceedingly rare. Pair this veggie with one of our best frozen meals.

FROZEN SIDES, SNACKS AND APPS

French Fries

Because so many frozen sides are baked, instead of fried, you can find some healthy choices. And to see how your favorite McFry pans out, don’t miss our special report on every fast-food French fry—ranked!

30

Ore-Ida Steak Fries

Ore-Ida Steak Fries

7 fries, 84 g: 110 calories, 3 g fat (0.5 g saturated fat), 290 mg sodium, 19 g carbs (2 g fiber, 1 g sugar), 2 g protein

A serving of these hulking spuds contains fewer than half the calories you’d find in the average medium order of fast-food fries.

31

Cascadian Farms Fire Roasted Sweet Potatoes

Cascadian farms sweet potatoes

¾ cup prepared: 100 calories, 0 g fat, 35 mg sodium, 22 g carbs (3 g fiber, 7 g sugar), 2 g protein

Cascadian Farms uses just one ingredient in this bagged app: organic sweet potatoes. Pair one of our best frozen meals with this sweet side for a balanced meal.

32

Applegate Organics Organic Chicken Strips

Applegate Organics Organic Chicken Strips

3 strips: 150 calories, 6 g fat (0.5 g saturated fat), 360 mg sodium, 13 g carbs (0 g fiber, <1 g sugar), 11 g protein

The relatively light breading makes Applegate’s strips less fatty than the competition’s.

33

José Olé Chicken Taquitos Rolled in Corn Tortillas

José Olé Chicken Taquitos Rolled in Corn Tortillas

3 taquitos: 200 calories, 8 g fat (1.5 g saturated), 400 mg sodium, 26 g carbs (3 g fiber, <1 g sugar), 7 g protein

These taquitos win by virtue of their little corn sleeping bags, which are lower in fat than flour tortillas.

34

Foster Farms Mini Corn Dogs Honey Crunchy

Foster Farms Mini Corn Dogs Honey Crunchy

4 mini dogs: 220 calories, 13 g fat (3.5 g saturated fat), 510 mg sodium, 19 g carbs (0 g fiber, 7 g sugar), 7 g protein

At only 55 calories per dog, the damage potential here is relatively low.

ICE CREAM AND FROZEN TREATS

Ice Cream

Find ones with few ingredients and under 20 grams of sugar and you’re golden!

35

Breyers Black Raspberry Chocolate

Breyers Black Raspberry Chocolate

1/2 cup: 140 calories, 4 g fat (3 g saturated fat), 30 mg sodium, 25 g carbs (<1 g fiber, 18 g sugar, 1 g protein

The secret to a low-calorie ice cream is simple: Lead off with something lighter than cream. This one uses regular milk first and cream last. Use a bit to make one of these smoothies for weight loss!

36

Turkey Hill Light Recipe Moose Tracks

Turkey Hill Light Recipe Moose Tracks

1/2 cup: 140 calories, 6 g fat (2.5 g saturated fat), 65 mg sodium, 20 g carbs (1 g fiber, 15 g sugar), 3 g protein

Swirled ice cream flecked with chocolate peanut butter cups—you won’t find a more decadent dessert with fewer calories, or a better chance to indulge and lose belly fat at the same time.

37

Edy’s Slow Churned Mint Chocolate Chip

Edy,s Slow Churned Mint Chocolate Chip

½ cup: 110 calories, 3 g fat (2.5 g saturated fat), 40 mg sodium, 18 g carbs (0 g fiber, 13 g sugar), 2 g protein

Edy’s Slow Churned line leans more heavily on milk than cream, which keeps the calories in check.

38

So Delicious Chocolate Velvet

½ cup: 130 calories, 3.5 g fat (0.5 g saturated fat), 0 mg sodium, 24 g carbs (2 g fiber, 14 g sugar), 2 g protein

So Delicious cuts the fat without needing to make up for it with an extra hit of sugar. Thanks to organic soymilk, you’ll get plant-based protein and fiber in each bite. Pair it with some sliced bananas.

39

Edy’s Rich & Creamy Grand Coffee

Edys coffee

½ cup: 140 calories, 7 g fat (4 g saturated fat), 35 mg sodium, 16 g carbs (0 g fiber, 14 g sugar), 2 g protein

Careful—it’s made with real coffee, so it’s not the best choice right before bed.

40

Breyers Natural Vanilla

Breyers Natural Vanilla

½ cup: 130 calories, 7 g fat (4 g saturated fat), 35 mg sodium, 14 g carbs (0 g fiber, 14 g sugar), 2 g protein

Breyers Natural has earned our allegiance for both its low-calorie concoctions and the simplicity of its ingredient statements.

41

Halo Top Red Velvet

Halo Top red velvet

1/2 cup: 90 calories, 3 g fat (1 g saturated fat), 120 mg sodium, 16 g carbs (3 g fiber, 7 g sugar), 5 g protein

The secret behind the stellar nutritionals: it’s made with milk and cream and sweetened with erythritol, a sugar alcohol that likely won’t cause digestive issues. Get spooning!

42

Snickers Ice Cream Bar

Snicker,s Ice Cream Bar

1 bar: 180 calories, 11 g fat (6 g saturated fat), 60 mg sodium, 18 g carbs (1 g fiber, 15 g sugar), 3 g protein

As decadent as it may seem, the Snickers Ice Cream Bar has less sugar and total calories than an actual Snickers candy bar. Better than these most horrifying things found in food!

43

Nestlé Drumstick Lil’ Drums Vanilla with Chocolatey Swirls

Nestlé Drumstick Lil, Drums Vanilla with Chocolatey Swirls

1 cone: 110 calories, 5 g fat (3.5 g saturated fat), 55 mg sodium, 16 g carbs (0 g fiber, 10 g sugar), 1 g protein

The perfect portion for an after-dinner indulgence.

44

Diana’s Bananas Banana Babies Dark Chocolate

Diana,s Bananas Banana Babies Dark Chocolate

1 piece: 130 calories, 6 g fat (3.5 g saturated fat), 15 mg sodium, 18 g carbs (1 g fiber, 14 g sugar), 2 g protein

Banana, chocolate, and peanut oil. You don’t find a frozen treat with a simpler recipe.

45

So Delicious Fudge Bars

So Delicious Minis Vanilla

1 bar: 100 calories, 6 g fat (5 g saturated fat), 25 mg sodium 14 g carbs (2 g fiber, 11 g sugar), <1 g protein

Low in sugar and overall calories, this is a good treat to keep in mind even if you’re not lactose intolerant. Unlike dairy desserts, this treat’s saturated fat content comes from brain-boosting, plant-based MCTs.

46

Yasso Frozen Greek Yogurt Chocolate Fudge Bar

1 bar: 80 calories, 0 g fat, 55 mg sodium, 15 g carbs (0 g fiber, 12 g sugar), 6 g protein

A classy upgrade to the standard Fudgsicle, this frozen treat delivers 6 grams of belly-filling protein. Kinda like our favorite chia puddings.

No-Diet Weight Loss—Guaranteed!

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