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Nutrition & Health Healthy Habits Diet Cooking Food & Cooking
OUR RD'S FAVORITE FREEZER FINDS
Callie Miller, MHS, RDN, LD, ACE-GFI
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Freezer meals and foods are notoriously thought of as “unhealthier” options
compared to fresh. The truth is, many frozen items are actually just as
nutritions (if not more!) than their fresh counterparts. Yes, there are some
items that are preserved with more sodium, additives, sugar, and artificial
flavors, but many are frozen at their peak freshness, so contain the same
vitamins and minerals as fresh options.
A major win for stocking up on frozen foods is the time saved in prepping meals
and snacks, and they fit into every budget! Who doesn’t love a healthy
convenience like that? Check out this list of 10 fun, healthy RD-approved
freezer items that can help save you time and money:
1. 1. Steam-in-the-Bag Veggies: Stock up on your favorite frozen veggies to
save both time and money. There are even bags you can steam in the
microwave, saving you the stress of washing extra dishes. Pop one in the
microwave for a quick veggie side. It’s easy to toss into pasta or other
one pot meals as well, like this easy Tortellini Primavera dish!
2. Smoothie Packs: Putting together a quick smoothie couldn’t get any
easier! Smoothie packs are becoming more popular in the frozen
department, and rightfully so. Many are packed with veggies and fruits
that combine flavor and textures well without the stress of creating
your own concoction. Plus, there are tons of fun new flavors like these
Pitaya Dragonfruit Smoothie Packs or Sambazon Acai Superfruit Packs.
Check your local store for options!
3. Hearty Protein Bowls: If you often find yourself consumed by a busy day
and only have about 10-20 minutes for lunch, stock up on these
nutritious and filling meals. Protein bowls are becoming more popular
and have many flavors to try. Healthy Choice, Tattooed Chef, Real Good,
and Smart Made are a few good brands to try that are packed with plenty
of protein and veggies to fuel your day!
4. Spiralized Veggies: If you’re trying to add more fiber-rich veggies to
your diet, try these pre-spiralized veggies! Green Giant has plenty of
options, including zucchini, butternut squash, spaghetti squash, or
sweet potato spirals. Add to your favorite pasta or salad dish, or try
new ideas like this Pesto Zucchini Noodle recipe. Eating more veggies
will seem so simple with this idea!
5. Chopped Onions: Raise your hand if you dislike cutting onions because it
makes you cry every time? Don’t worry, I’m raising my hand too. Cue in
frozen pre-chopped onions! Toss these into any dish and save yourself
the hassle of chopping onions. Many recipes use onions, which are
extremely nutritious and full of flavor, antioxidants, and a
cancer-fighting phytonutrient called quercetin.
6. Pizza Crust: Save some time prepping your own pizza crust and head to
the freezer aisle! You can find pizza crust made of cauliflower,
broccoli, and even chickpeas, all of which contribute to higher fiber
intake. Green Giant, Banza, Stonefire, and Cappello’s are a few
fiber-rich brands to try. Top your pizza with your favorite sauce,
protein, and veggies, or opt for a pre-made pizza altogether if desired!
You can have pizza made in 10 minutes or less - the perfect meal for a
busy family or pizza-lover. Try this Broccoli Rabe & Chicken White
Pizza!
7. Greek Yogurt Bars: Who doesn’t love a frozen fudge pop every once in a
while? Greek yogurt bars are becoming more popular, with their fun
flavors and protein-rich recipes. Get your sweet fix with flavors like
Cookie Dough, Chocolate Strawberry, or Pistachio while filling up on
more protein and less sugar.
8. High Protein Breakfasts: If you’re like most people, mornings are hectic
and often too busy to get in a protein and fiber-rich meal. Prevent the
mid-morning crash by stocking up on some healthy frozen breakfast items.
Egg Bites, Protein Waffles, Breakfast Burritos, or a Vegan Tofu Scramble
may be just what you need to start the day!
9. Dark Chocolate Covered Bananas: Craving a sweet snack? These Tru Fru
banana, peanut butter, and dark chocolate covered bananas are perfect
for a satisfying snack. They even have Strawberry or Raspberry flavors
too. Reap the health benefits of high antioxidant dark chocolate and
fiber-rich fruit!
10. Beans & Whole Grains: If you’re not up for cooking beans or whole grains
from scratch (it can take a few hours), then frozen might be up your
alley! Save time and stock up on items such as Cascadian Farms Black
Beans or Bird’s Eye Steamable Brown Rice, or Path of Life Quinoa &
Kale. Toss them into this hearty Kale & Sweet Potato Bowl.
Frozen foods are the perfect time-savers, and are often comparable to fresh!
Make your life easier if you don’t have enough time to cook and try some of
these options. You’ll be surprised at just how healthy you can eat from the
frozen aisles!
CALLIE MILLER, MHS, RDN, LD, ACE-GFI
My love for nutrition and health began one day while purchasing a pair of
running shoes. I picked up a book called “Sports Nutrition Guidebook” by Nancy
Clark, a well-known sports dietitian. I was inspired and decided after reading
it twice, I would pursue a career as a Registered Dietitian (RD) in the sports
and wellness field. In 2010 I began my pursuit and was also a student-athlete
for cross-country and track at Idaho State University. Graduating in 2014 with a
Bachelor of Science Degree in Dietetics, I went on to Western Carolina
University in Asheville, North Carolina to complete my internship hours and
Master of Health Science in Nutrition degree. I have been an RD for 5 years with
experience in community nutrition, clinical nutrition, private practice, and
nutrition counseling, specializing in pediatrics, sports nutrition, weight
management, and eating disorders. I have a huge passion for helping kids and
teens eat healthy, guiding picky eaters, encouraging healthy families, and
working with young athletes to achieve their dreams. I live in Pocatello, Idaho
and have worked and lived in 5 different states: Idaho, Montana, Wyoming, North
Carolina, and Alaska. I love running, hiking, biking, and cycling classes, as
well as chasing my two cute young boys around and going on dates with my
husband.
LEAVE A COMMENT
ELIZABETH PARENT
3/18/2022, 12:45:48 AM
I really enjoyed this great information! Very helpful as I eat very clean and
healthy daily!
Reply to Elizabeth Parent
CHERYL STROWDER
3/18/2022, 11:04:48 AM
Thanks for that great information
Reply to CHERYL STROWDER
MEGAN B
3/18/2022, 12:55:13 PM
Great ideas! I struggle to find veggies that I like.
Reply to Megan B
JOYCE P
3/18/2022, 1:08:12 PM
good info, buying frozen items also saves on gas with less trips to the store
Reply to Joyce P
BETH BEGLEY
4/21/2022, 6:26:21 PM
We call them "Happy Meals" at our house. I portion home-made soup, stew, pasta
dishes, ,et. Then LABEL with masking tape and freeze them. Perfect for lunch or
dinner when time is short - and you know exactly what is in them!
Reply to Beth Begley
JENNY
5/2/2022, 12:02:22 AM
This is a great top 10 list and I’m happy I’m already doing several of them-
I’ll try the others on the list
Good article
Reply to Jenny
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