Skip to content

15 Frozen Meals You Won't Believe Are Under 500 Calories

These frozen meals won't cost you a whole day's worth of calories or sodium.
frozen meals

Sometimes, life doesn't allow us to have ample free time to meal prep, which means we often have to resort to buying food out or eating prepared frozen foods. If it's one of those weeks where you're swamped at work or if you have a lot of social events to attend in the evenings, it may be in your best interest to hit up the grocery store for some healthy frozen meals. Wait, those actually exist? They sure do!

We've rounded up a list of 15 of our favorite healthy frozen meals, all of which fall under 500 calories, that you can eat at breakfast, lunch, and dinner. Since lunch and dinner meals can often be regarded as the same, we decided to make the cut-off for lunch 310 calories. Any meals that exceeded 310 calories we considered to be a dinner option.

From breakfast sandwiches to power bowls, here is a list of 15 healthy frozen meals that are under 500 calories.


Evol Creamy Basil Veggie Bowl

evol creamy basil veggie frozen meal

240 calories, 13 g fat (6 g saturated fat, 0 g trans fat), 320 mg sodium, 20 g carbs (3 g fiber, 3 g sugar), 12 g protein

What better way to start your day than with a creamy basil veggie bowl? Evol is trying to de-stigmatize frozen foods with its line of products. In an attempt to demolish the connotation that all frozen meals are unhealthy, Evol preserves real, fresh, and perishable foods as opposed to processed foods that are laden in additives and sodium. In the creamy basil veggie bowl, you'll find cage-free eggs, cremini and portobello mushrooms, spinach, and red bell peppers with basil cream sauce mixed within. Oh yeah, and it's not even 250 calories.

Dr. Praeger's Huevos Rancheros Breakfast Bowl

dr. praegers huevos rancheros breakfast bowl frozen meal

240 calories, 6 g fat (3.5 g saturated fat, 0 g trans fat), 390 mg sodium, 37 g carbs (5 g fiber, 3 g sugar), 13 g protein

Instead of going to a restaurant to order huevos rancheros for breakfast, you can heat up Dr. Praeger's Huevos Rancheros Breakfast Bowl right at home—and for less than half the calories, fat, and sodium you would be getting from the restaurant version. Enjoy this toss of scrambled egg whites, tomatoes, black beans, potatoes, and cheese all on a corn tortilla.

Good Food Made Simple Flatbread Turkey Sausage Breakfast Sandwich

good food made simple turkey sausage flatbread

230 calories, 8 g fat (3 g saturated fat, 0 g trans fat), 570 mg sodium, 26 g carbs (3 g fiber, 2 g sugar), 14 g protein

This flatbread breakfast sandwich packs a whopping 14 grams of protein! Start off your day with a filling, yet low-calorie meal such as this one. With only 2 grams of sugar, this is a much healthier alternative to that sugary bowl of granola. Inside the flatbread lies a mash-up of healthful ingredients including roasted potatoes, cheddar cheese, egg whites, and turkey sausage—you won't find any artificial ingredients, preservatives or sweeteners in here.

Amy's Vietnamese Banh Mi Wrap

amys vietnamese banh mi wrap frozen meal
Courtesy of Amy's
320 calories, 14 g fat (1.5 g saturated fat, 0 g trans fat), 680 mg sodium, 37 g carbs (3 g fiber, 5 g sugar), 12 g protein

Do you love Vietnamese Banh Mi sandwiches? Typically made with pork, cilantro, and pickled carrots, Amy's offers a gluten-free and vegan Bahn Mi breakfast wrap that almost anyone can enjoy. The base comprises brown rice that's seasoned with lemon juice, jalapeños, and cilantro. Pickled carrots, organic mushrooms, onions, and marinated tofu are also tossed into the mix to create a dietary restriction-conscious twist on a Vietnamese classic.

Dr. Praeger's Hearty Breakfast Bowl

dr. praegers hearty breakfast bowl frozen meal

270 calories, 12 g fat (3.5 g saturated fat, 0 g trans fat), 450 mg sodium, 28 g carbs (1 g fiber, 6 g sugar), 12 g protein

What's sounds more delicious than a hearty breakfast bowl? Dr. Praeger's bowl of scrambled eggs with cheddar cheese and silver dollar pancakes is a great way to start your day off on an energizing note.


Luvo Ginger Miso

luvo ginger miso frozen meal
Courtesy of Luvo
310 calories, 10 g fat (1 g saturated fat, 0 g trans fat), 490 mg sodium, 42 g carbs (7 g fiber, 8 g sugar), 13 g protein

Luvo's Performance Kitchen's frozen foods are delicious, nutritious, and low in both calories and sodium. The Japanese-inspired ginger miso bowl will cease hunger pangs without leaving you uncomfortably full and bloated for the rest of the workday. Buckwheat ramen noodles are tossed with fresh vegetables that are dressed in sunflower butter and avocado oil including red bell peppers, mushrooms, and green beans as well as edamame beans. You can shop for this bowl and other Luvo Performance Kitchen products at Safeway, Kroger, Target, and Walmart.

Healthy Choice Basil Pesto Chicken

healthy choice basil pesto chicken frozen meal

230 calories, 9 g fat (2 g saturated fat, 0 g trans fat), 600 mg sodium, 17 g carbs (7 g fiber, 3 g sugar), 20 g protein

Healthy Choice Power Bowls are loaded in protein yet very low in calories. Made with a cauliflower rice base, this meal is grain-free and gluten-free. The veggie rice is then topped with chopped chicken breast, white kidney beans, yellow squash, tomatoes, chard, kale, and spinach. We feel energized after reading the ingredients list of this healthy frozen meal!

More on Breakfast

  • omelet

    The #1 Most Dangerous Way To Cook An Omelet

    Be careful!
  • 13 Worst Mistakes You're Making with Scrambled Eggs

    13 Mistakes You're Making With Scrambled Eggs

    Seasoning them too early is a huge no-no.
  • Everything bagel

    Worst Breakfast Foods On The Planet

    Time to kick these to the curb!
  • mcdonalds

    5 Healthy McDonald's Order Swaps

    Don't let your next drive-thru order pack on the pounds.
  • Why You Won't See Aunt Jemima on Shelves Ever Again

    You Won’t See Aunt Jemima Ever Again

    Quaker Oats makes a 130-years-overdue change.

Love the Wild Hawaiian Style Tropical Bowl

love the wild hawaiian style tropical bowl

300 calories, 10 g fat (4 g saturated fat, 0 g trans fat), 520 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 13 g protein

Who wouldn't want to have their taste buds transported to Hawaii on their lunch break? Love the Wild currently offers four microwaveable bowls: Hawaiian style tropical bowl with barramundi, sweet & spicy Korean BBQ bowl with salmon, craft ale scampi bowl with shrimp, and Baja style fish taco bowl with barramundi. In case you aren't familiar, barramundi is also known as Asian Seabass and it contains the most omega-3 fatty acids out of all common white fish. Enjoy this bowl of barramundi, brown rice, macadamia nuts, pineapple, and an assortment of vegetables for lunch to tide you over until dinnertime.

Saffron Road Sesame Ginger Udon Bowl

saffron road sesame ginger udon bowl frozen meals

210 calories, 3.5 g fat (0.5 g saturated fat, 0 g trans fat), 600 mg sodium, 29 g carbs (1 g fiber, 8 g sugar), 14 g protein

Now you can heat up udon noodles right away for lunch as opposed to trying to navigate the nearest Japanese-inspired restaurant. Thick Asian style noodles are joined by spinach and cremini mushrooms in a sweet and savory ginger sesame ginger broth. We love this non-traditional healthy frozen meal!

Mikey's Cauliflower Curry Pockets

mikeys cauliflower curry pockets frozen meals
Courtesy of Mikey's
230 calories, 11 g fat (1.5 g saturated fat, 0 g trans fat), 40 mg sodium, 24 g carbs (5 g fiber, 2 g sugar), 7 g protein

If you're really in a rush and don't have time to sit down and enjoy a bowl of food, you can heat up one of Mikey's pockets to take with you on-the-go. The cauliflower curry pocket is a real treat with curried chopped spinach, riced organic cauliflower, butternut squash, and eggs all entwined in a gluten-free pocket made of cassava and sunflower flours.


Luvo Cauliflower Mac & Cheese

luvo cauliflower mac and cheese frozen meal
Courtesy of Luvo
340 calories, 10 g fat (4 g saturated fat, 0 g trans fat), 380 mg sodium, 55 g carbs (5 g fiber, 4 g sugar), 11 g protein

For dinner, how about a piping hot bowl of macaroni and cheese made with cauliflower and brown rice pasta? Enjoy this cheesy, low-sodium dish after a long day's work when you don't feel like whipping up something from scratch.

Alpha Foods Plant-Based Supreme Pizza

the alpha pizza supreme frozen meal

390 calories, 15 g fat (5 g saturated fat, 0 g trans fat), 610 mg sodium, 51 g carbs (5 g fiber, 7 g sugar), 14 g protein

Our vegan friends will appreciate this frozen pizza. Alpha Foods created a meatless sausage crumble to put on top of its dairy-free cheese pizza, complete with all of the toppings you'd expect to see on a Supreme pizza. The best part? You can enjoy the whole pizza for just under 400 calories. We know, pizza as a healthy frozen meal sounds too good to be true, right?

Saffron Road Enchiladas Al Chipotle

saffron road enchiladas al chipotle frozen meal

440 calories, 18 g fat (7 g saturated fat, 0 g trans fat), 590 mg sodium, 56 g carbs (4 g fiber, 3 g sugar), 16 g protein

Another surprisingly healthy frozen meal is Saffron Road's Enchiladas al Chipotle. This filling dish is the perfect way to satisfy your craving for Mexican food without consuming a bunch of excess calories.

Amy's Cheese Ravioli Bowl

amys cheese ravioli bowl frozen meal
Courtesy of Amy's
340 calories, 11 g fat (4 g saturated fat, 0 g trans fat), 680 mg sodium, 48 g carbs (4 g fiber, 6 g sugar), 12 g protein

One of the most satisfying meals is a bowl of cheesy ravioli and Amy's has transformed this traditionally heavy Italian pasta into a healthy frozen meal. You can gobble up the whole bowl for not even 350 calories. Best low-cal dinner ever!

RELATED: Easy, healthy, 350-calorie recipe ideas you can make at home.

Deep Indian Kitchen Chicken Tikka Masala with Cumin Rice

chicken tikka masala frozen meal
Courtesy of Deep Indian Kitchen
370 calories, 13 g fat (2.5 g saturated fat, 0 g trans fat), 630 mg sodium, 40 g carbs (3 g fiber, 2 g sugar), 25 g protein

Last but not least on our list of healthy frozen meals is Deep Indian Kitchen Chicken Tikka Masala. It packs an astonishing 25 grams of satiating protein per box! Enjoy a sensible portion of the Indian cuisine staple for dinner and reap the benefits of the rice seasoned in anti-inflammatory cumin spice.

She Lost 100 Pounds—And Shows You How!

Registered Dietitian and Nutritionist Ilana Muhlstein lost her weight and kept it off—and in You Can Drop It!, she'll show you how to lose it, too. More than 240,000 clients have chosen her program—and now it’s yours to keep.

Cheyenne Buckingham
Cheyenne Buckingham is the news editor of Eat This, Not That!, specializing in food and drink coverage, and breaking down the science behind the latest health studies and information. Read more
Filed Under