Frozen foods often get a bad rap because when most people think of frozen foods, they’re thinking of the old school frozen TV dinners that were typically loaded with sodium and made with questionable ingredients. But here’s the thing, that was the 1950’s and the food industry as come a LONG way since then but the reputation of all frozen foods as being “bad” or “worse” than fresh still persists.

Of course, you can find tons of very unhealthy and highly processed frozen foods. The same way that you can find very unhealthy and ultra processed NON-frozen foods.

The truth is that frozen foods can make eating healthy SO much easier and more realistic. Not everyone has time (or the desire), to whip up a fresh meal from scratch everyday and honestly, there’s not always a reason to, especially when we have some amazing products and options at our disposal.

Before I get to specific recommendations, I just want to clear up a question that I get asked CONSTANTLY.

FROZEN FRUITS AND VEGETABLES ARE NOT LESS HEALTHY THAN THEIR FRESH COUNTERPARTS.

I repeat.

FROZEN FRUITS AND VEGETABLES ARE NOT LESS HEALTHY THAN THEIR FRESH COUNTERPARTS.

Not only are they not less healthy, they can actually be MORE healthy! Here’s why:

Frozen fruits and veggies are picked at the peak of their ripeness– that means when the fruit or vegetable is absolutely perfectly ripe, their picked and then flash-frozen within a few hours. This locks in the nutritional value which might otherwise degrade as the fruit or vegetable continues to ripen. Not only that, frozen fruits and veggies allow us to eat a bigger variety of foods because we now have access to fruits/veggies that aren’t in season. For example, raspberries are in season in summer and fall and after that, you’ll find that if you try to buy raspberries (unless they’re on sale), that they’re either

a) Not ripe

b) Freaking expensive!

When we freeze foods, we now have the ability to eat raspberries all year long– amazing!

I love science.

The other question that I get alot: Isn’t frozen food higher in sodium than non-frozen food?

The answer is: Yes, sometimes…BUT, what’s so bad about sodium? It bloats you? It makes you retain water? This is true. You may not want to down too much soy sauce before getting in a bikini BUT unless you have high blood pressure, salt is not going to kill you.

I repeat.

Salt is not going to kill you.

The research doesn’t even really conclude that salt will even raise your blood pressure OR that a reduction in salt will lower blood pressure. That said, I’m not advising you to go downing cups of salt but I am saying that if you’re eating a frozen salmon burger with some frozen asparagus and quinoa, why on earth are you worried about salt?

It’s the people who are NOT eating these healthy frozen foods and then instead ordering in high fat and high carb take-out options because they’re “too busy” to prepare anything.

Guys. We have to stop thinking in black and whites! We also have to start reading labels! If you did, you’d see that there are SO many great frozen foods out there that have amazing ingredient lists and nutrition facts to match.

Okay. Rant over.

Let’s get into what you came here for.

Now that we cleared up the myths, always keep at least one or two frozen fruit and veggie choices in your freezer. I really like Cascadian Farms or Whole Foods 365 brand for organic options and Green Giant and BirdsEye for really creative options like riced cauliflower and veggie spirals.

If you have veggies on hand, you always have something to pair with your meal. If you keep frozen fruit on hand, you can use it to make a smoothie or you can thaw them and mix them into yogurt!

Aside from some of the obvious things to keep in the freezer like frozen fruit and vegetables, here are some specialty products that I always have on hand to save the day when I haven’t gone shopping or just want to throw a quick meal together last minute!

1. Green Giant Veggie Spirals: Green Giant now has frozen noodles made from zucchini, butternut squash, carrots and beets. Just one ingredient and they make for a quick, low-carb Italian dinner. I love the zucchini spirals with Rao’s Tomato Basil Sauce and some Banza Pasta for a no-fuss meatless Monday meal! You can also make my pesto recipe and freeze some for nights like this!

2. Evol. Lean & Fit: Chicken Apple Sausage, Egg White & Cheddar Breakfast Sandwich: No time for a high protein breakfast? I love these breakfast sandwiches for days when you have no time to prepare something for breakfast. One sandwich has only 200 calories with 16 grams of protein! You can pair this with a piece of fruit, yogurt or anything else to make it a more filling meal!

3. Birds Eye Steamfresh Veggie Made Mashed Cauliflower: Another inventive veggie side dish. Birds Eye makes mashed cauliflower as well as mashed sweet potatoes and carrots. A 1/2 cup serving has just 50 calories, and 3 grams of net carbs and is the perfect substitute for mashed potatoes!

4. Applegate Organics Turkey Burgers: If you need a quick protein source, these turkey burgers are amazing. They’re organic and have just two ingredients: Organic Turkey and Organic Rosemary Extract. Throw them on top of a salad, chop one up and eat it with your zoodles and sauce as a bolognese or just have it the way you would any burger!

5. Dr. Praeger’s Broccoli, Spinach or Kale Littles: These are marketed towards kids but in my opinion, they’re more like adult tater tots. I’m absolutely OBSESSED with these Dr. Praeger’s “littles”. They’re made with veggies and potatoes so it’s sort of a cross between a veggie burger and a potato puff and they’re just so addicting and the PERFECT side dish. Try it with your turkey burger!

6. Dorot Fresh Frozen Garlic & Herbs: If you’re cooking and realize you forgot to buy fresh herbs, these little things are LIFESAVERS. They’re little trays that you keep in the freezer of pre-washed and chopped fresh herbs. So efficient..

7. Seapoint Farms Frozen Edamame: Edamame is one of my favorite high protein, high fiber snacks. I’ll make a bag of this frozen edamame, have some with my dinner and then save the rest for an afternoon snack the next day!

8. Seapak Alaskan Salmon Burgers: So many people dislike cooking fish in the house because it can be a little tricky. These salmon burgers make it SO easy and are another great way to get in a good source of protein when you haven’t been shopping for fresh meat or fish.

9. Path of Life All Natural Garbanzos and Lentils: To me, one cup of this side dish feels like you’re eating rice but you’re really eating a delicious medley of chickpeas and lentils. I love this in place of a traditional grain and I’ll often have half the bag as part of dinner and save the other half for a quick lunch the next day!

10. Beyond Meat “Beef” Crumbles: I’m a meat eater and I also don’t love the ingredients in most vegetarian “meat” products but Beyond Meat is a major exception. While some of their products do have soy protein, these crumbles are made of pea protein and are awesome for taco night or for a quick bolognese!