20 Healthy Frozen Meals for Quick Office Lunches

These frozen foods are incredibly delicious—and nutritious—and need just a few minutes in the microwave.
Wildscape frozen foods

Frozen meals tend to have a bad rap for being high in sodium and littered with artificial preservatives, but today's freezer-friendly dishes are far from the processed TV dinners of our childhood. It's hard to deny that frozen meals can definitely come in handy when it's lunchtime at the office, especially since they can deliver a delicious meal to your desk in minutes.

But since it's hard to decipher which ones won't throw a wrecking ball into your healthy lifestyle, we found the healthiest office-friendly frozen meals for you, so you can literally grab it out of the freezer in the morning and go. And if you're looking to stock up on more ready-made dishes, check out our list of the 46 best frozen foods.

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


Wildscape Peri Peri Portobellos with Sweet Potatoes, Black Beans and Mango, Turmeric Farro, and Toasted Coconut

Wildscape frozen foods
Courtesy of Wildscape

350 calories, 11 g fat (5 g saturated fat), 580 mg sodium, 55 g carbs (10 g fiber, 15 g sugar), 12 g protein

You can definitely ditch your midday office snack when you have this high-protein meal on your side. It has filling farro, roasted portobello mushrooms, and sweet potatoes, which will keep you energized all day long. Cashing in at only 350 calories per cup, you get a wholesome, restaurant-style meal that you can enjoy guilt-free.

Buy Wildscape


Daily Harvest Brussel Sprouts + Tahini Harvest Bowl

Daily harvest brussels sprouts and tahini harvest bowl
Courtesy of Daily Harvest

330 calories, 25 g fat (3 g saturated fat), 110 mg sodium, 21 g carbs (7 g fiber, 3 g sugar), 10g protein

Enjoy the taste of the Mediterranean with this scrumptious harvest bowl, which delivers fiber-dense lentils and delicious roasted vegetables such as Brussel sprouts, leeks, and butternut squash. You won't have to worry about the sodium content inside this bowl going over your recommended daily limit; it only contains 100 milligrams, making it an energizing and immunity-boosting meal you can make in minutes.

$6.99 – $7.99 on daily-harvest.com


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

This hearty breakfast bowl may look like a high-calorie deathtrap, but it can actually start your morning off on the right foot thanks to its decent protein content. And if you're looking for other good frozen breakfast food options, here are the best frozen breakfast foods to add to your freezer.

$4.99 on ShopRite.


Healthy Choice Pesto & Egg White Scramble

Healthy choice power bowls
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

You really have no excuse to skip meals when this power bowl only has 190 calories and six grams of fat. The high-protein egg whites and white kidney beans will keep you alert and energized just before your next office meeting comes knocking.

Buy Healthy Choice


Kidfresh Mighty Meaty Chicken Meatballs

Kidfresh chicken meatballs
Courtesy of Kidfresh

150 calories, 8 g fat (1.5 g saturated fat), 340 mg sodium, 5 g carbs (1g fiber, 1 g sugar), 12 g protein

These chicken meatballs are actually quite suitable for adults because they're low in carbs, fat, and sodium. Whether you serve them over whole-wheat pasta or alongside a quick store-bought salad, there's no denying these meatballs are a good frozen entree choice for those on a serious time crunch. And speaking of saving time, here are 20 quick recipes made with frozen foods that only take minutes to make.

$3.99 on Fresh Direct


Veestro Mushroom Risotto

Veestro mushroom risotto
Courtesy of Veestro

350 calories, 1 g fat (0g saturated fat), 320 mg sodium, 64 g carbs (7 g fiber, 7 g sugar), 10 g protein

Those observing a plant-based diet will love this delivery service as if offers 50+ a la carte frozen meals. And you don't have to worry about any of these meals skimping out on decent nutrition. This cholesterol-free mushroom risotto goes easy on the fat and sodium and provides a decent amount of fiber.

$10.99 on Veestro.com


Tribali Foods Chicken Chipotle Patties

Tribali foods chicken chipotle patties
Courtesy of Tribali Foods

140 calories, 4 g fat (1 g saturated fat), 410 mg sodium, 3 g carbs (0 g fiber, 0 g sugar), 22 g protein

If you're looking for a massive protein boost, these chicken patties will get the job done as they deliver a whopping 22 grams of protein to your plate at only 140 calories. And keto-enthusiasts may also want to add these patties to their shopping list, as three grams of net carbs per patty is definitely worth indulging in.

$55.96 per 4-pack on Amazon


Qrunch Original Quinoa Burgers

Qrunch quinoa burgers
Courtesy of Qrunch

140 calories, 4 g fat (2.5 g saturated fat), 240 mg sodium, 22 g carbs (4 g fiber, 1 g sugar), 4 g protein

These organic quinoa burgers are great for those who are looking for something lighter to eat during the workday. The low calorie, fat, and sodium content won't wreck that big dinner you planned after work.

$4.99-$6.99 on Qrunch


Feel Good Foods Vegetable Fried Rice

Feel good foods asian vegetable fried rice
Courtesy of Feel Good Foods

350 calories, 18 g fat (0 g saturated fat), 490 mg sodium, 40 g carbs (0 g fiber, 5 g sugar), 7 g protein

Ditch the Chinese takeout with this much healthier alternative, which probably has half the sodium of your traditional fried rice order.

$62.18 per 8-pack on Amazon


Gardein Sweet and Tangy Barbecue Wings

Gardein sweet and tangy barbecue wings
Courtesy of Gardein

110 calories, 5g fat (0g saturated fat), 300 mg sodium, 4g carbs (2g fiber, 0g sugar), 14g protein

You'll definitely be surprised by these meatless barbecue wings. While they look like a high-sodium and carb-filled nightmare, they actually contain 300 milligrams of sodium and just four grams of carbs. And instead of going high on the calories and low on the protein, these wings pack 14 grams of the muscle-building macronutrient and bring only 110 calories to your plate.

$49.25 per 8-pack on Amazon


Hip Chick Farms Organic Chicken Fingers

Hip chick farms organic chicken fingers
Courtesy of Hip Chick Farms

180 calories, 7 g fat (2 g saturated fat), 390 mg sodium, 12 g carbs (1 g fiber, less than 1g sugar), 16 g protein

Chicken fingers may seem like anything but a healthy lunch, but allow these organic and preservative-free chicken fingers prove you wrong. They skip the added sodium and fat found in most drive-thru tenders. Plus, you're also getting a great dose of protein here as one serving delivers up to 16 grams of protein.

$31.96 per 4-pack on HipChickFarms.com


Sweet Earth Truffle Lovers Pizza

Sweet earth truffle lovers 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

You'll definitely want to stop having pizza delivered to the office when this frozen alternative is in the fridge. It's low in calories and sodium and is way better than the salty and greasy takeout options you rely on a little too much.

$6.99-$7.99 on SweetEarthFoods.com


Hilary's Spicy Veggie Breakfast Sausage

Hilary's spicy sausage
Courtesy of Hilary's

90 calories, 3 g fat (1.5 g saturated fat), 260 mg sodium, 14 g carbs (2 g fiber, 2 g sugar), 3 g protein

Whether you serve them over a bed of greens or eat them on their own, this spicy breakfast sausage is anything but ordinary. One patty has three grams of protein and just 90 calories.

 $4.29 on ShopRite


Lean Cuisine Origins Linguine with Spinach & Ricotta Meatless Meatballs

Lean cuisine linguine ricotta spinach meatless meatballs
Courtesy of Lean Cuisine

260 calories, 7 g fat (2.5 g saturated fat), 510 mg sodium, 39 g carbs (3 g fiber, 8 g sugar), 10 g protein

Be sure to try out this yummy lunch on your next Meatless Monday. It brings organic ricotta cheese-filled meatballs over a bed of delicious spinach linguine to your plate. And it's made without any artificial colors, flavors, or preservatives. This is one lunch to have in the fridge when you have a busy day ahead!

$3.99 on ShopRite


Tres Latin Black Bean & Sweet Corn Pupusa

Tres latin foods black bean and sweet corn pupusas
Courtesy of Tres Latin Foods

Per pupusa: 130 calories, 3.5 g fat (0.5 g saturated fat), 170 mg sodium, 22 g carbs (4 g fiber, 1 g sugar), 4 g protein

These vegan pupusas are way better than the sodium-filled hot pockets you can't stop munching on, as six pupusas have 210 milligrams of sodium and just 170 calories. And boasting a very small ingredient list, you won't have to worry about any unpronounceable ingredients finding their way inside your lunch.

$5.99 on TresLatinFoods.com


Healthier Way Frozen Butternut Squash Veggie Noodles

Healthier way butternut squash noodles
Courtesy of Healthier Way

50 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 12 g carbs (1 g fiber, 2 g sugar), 1 g protein

You really can't go wrong with this frozen pack of butternut squash noodles, especially since they can be dressed up easily with low-sugar pasta sauce or a five-minute pesto sauce the night before.

$3.99 to $4.99 on Healthier-Way.com


Trifecta Turkey Patty, Brown Rice, Mixed Vegetables, Meal

Trifecta turkey patty with brown rice
Courtesy of Trifecta Nutrition

262 calories, 10.2 g fat (2.6 g saturated fat), 89 mg sodium, 37 g carbs (5.5 g fiber, 6.2g sugar), 26 g protein

Nothing says balanced like this hearty meal, which combines high-protein organic turkey with nutrient-dense vegetables like zucchini, broccoli, and carrots.

$9.97 per week at trifectanutrition.com


Good Food Made Simple Organic Cilantro Lime Chicken Entree

Good food made simple organic cilantro lime chicken
Courtesy of Good Food Made Simple

260 calories, 5 g fat (0 g saturated fat), 290 mg sodium, 42 g carbs (4 g fiber, 2 g sugar), 11 g protein

Yes, even your go-to burrito can be made healthy. This organic cilantro lime chicken entree keeps it low on the sodium and calories, making you rethink those Chipotle runs altogether.

$2.99-$3.49 at GoodFoodMadeSimple.com


Zoni Foods Sweet Potato Cashew Alfredo

Zoni saucy sweet potato noodles
Courtesy of Zoni

290 calories, 11 g fat (3 g saturated fat), 470 mg sodium, 42 g carbs (8 g fiber, 8 g sugar), 9 g protein

Say goodbye to the Italian takeout with some help from this sweet potato noodle dish, which swaps out the carb-filled noodles for spiralized sweet potato noodles topped with a creamy cashew sauce and seasoned green chickpeas.

Buy Zoni Foods


Beetnik Lemon Chicken With Cauliflower Rice

Beetnik organic lemon chicken with cauliflower rice
Courtesy of Beetnik

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

This dish is another great takeout alternative, as it utilizes organic ingredients that are not too overwhelming in sodium, fat, and calories. Plus, cauliflower rice is a great alternative to rice, making it a must for those who are looking to load up on fiber.

$5 on Walmart

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