- Dietitians say a well-stocked freezer makes eating healthy easier.
- Top frozen picks include shelled edamame, precooked whole grains and cauliflower rice.
- To decrease waste, freeze foods in small portions and label them with the date.
Just like the rest of us, dietitians live busy lives. So even though they know the ins and outs of why eating healthy meals is so important, prepping those meals is sometimes easier said than done. One of their secrets to getting better-for-you meals on the table in less time? Keeping the freezer well-stocked. Frozen foods not only make your life easier, but they’re just as nutrient-dense as fresh!
If you need a little direction when shopping the frozen foods aisle, these are the dietitian-approved picks that you should be adding to your cart. Pick these items up at your local grocery store or get them delivered on Amazon Fresh.
Shelled Edamame
Shelled edamame is favorite frozen-food staple among dietitians, and it’s easy to see why. Just 1 cup of edamame provides 18 grams of protein and a whopping 8 grams of fiber. The real selling point? “It takes less than five minutes to cook from frozen and is incredibly versatile. You can add it to stir-fries, toss it on salads, or enjoy it on its own with a sprinkle of sea salt for a quick snack,” says Ali Ellis, M.Sc., RD. “One of my favorite ways to use it is blending cooked edamame into guacamole for a high-protein dip,” she adds.
Precooked Whole Grains
Trying to eat more whole grains? Try them frozen. The Dietary Guidelines for Americans recommends making at least half of your grains whole. That’s because whole grains are rich in complex carbohydrates, fiber, vitamins and minerals—all of which work together to lower your odds of chronic disease. The problem is that the cook time for many grains ranges from 20 to 50 minutes on the stovetop. That’s where frozen whole grains can save the day. Since they’re precooked, they can be added to a variety of dishes like soups and casseroles straight from the freezer. Otherwise, they just need a couple of minutes in the microwave.
Frozen Smoothie Blend
If you need a healthy travel-friendly breakfast, smoothies are a convenient option. Make smoothie prep even smoother (pun intended!) by picking up a frozen smoothie blend from the store. Rather than having to store the individual smoothie ingredients in your freezer, these bags come premixed with a blend of fruits and sometimes a vegetable or two. More than just convenient, frozen fruits offer plenty of benefits and good-for-you nutrients, just like their fresh counterparts. “Frozen fruits are frozen at peak ripeness, which helps them retain antioxidants like vitamin C and anthocyanins that help fight inflammation and support immune and heart health,” says Karolin Saweres, M.S., RDN, LD. In addition to smoothies, Saweres recommends using these fruit blends in overnight oats, yogurt parfaits or even dessert.
Green Peas
The humble green pea is certainly an underrated frozen staple. These tasty legumes are flash-frozen soon after picking to preserve their natural sweetness, crispness and nutrients. Just 1 cup of peas has 6 grams of fiber, 6 grams of protein, and provides vitamin C, vitamin K and iron, says Amy Goldsmith, RDN, LDN. If you’ve got a bag buried in your freezer, put it to work. Per Goldsmith, peas are incredibly versatile and can be added to almost any meal. She likes using them in pastas, rice, soups, side dishes and salads.
Cauliflower Rice
Cauliflower rice may not be as trendy as it once was, but dietitians agree it is still worth keeping on hand. It cooks quickly and is an easy way to add a vegetable to a wide range of dishes, says Sarah Alsing, M.S., RDN. For each 3-ounce portion, you’ll also be tacking on 2 grams of fiber to give your dish more staying power, as well as plenty of vitamin C. (That’s right—even though it might not be brightly hued as oranges, cauliflower is rich in vitamin C.) Alsing suggests adding frozen riced cauliflower to the rice cooker and stirring it into soup but you could use it as a base in a burrito bowl or blend it up into smoothies as well.
Whole-Grain English Muffins
“Whole-grain English muffins are great to keep in the freezer for easy, versatile meals,” says Elizabeth Harris, M.S., RDN. “You can top them with peanut butter and berries, or cream cheese with smoked salmon and veggies. They’re perfect for mini pizzas and egg sandwiches, which you can pair with cut-up veggies or fruit for a quick family meal.” Look for English muffins that provide at least 4 grams of fiber to keep you feeling full and satisfied for longer.
Tips for Utilizing Your Freezer
Stocking your freezer with the right essentials can help you prepare healthy meals at home in less time. Here are some additional tips for making your freezer work for you:
- Freeze in small portions. Freezing leftovers can be a great time-saving hack since you can just reheat them on days when you don’t feel like cooking. To make the reheating process easier, pre-portion your leftovers into individual servings.
- Do more with your ice cube tray. Your ice cube tray can do more than freeze ice cubes. Use it to freeze small portions of broth, pesto, sauces, cooked greens and more. Then you can just toss the frozen cubes into your dish while cooking to add flavor and nutrients.
- Make it a meal-prep helper. Ellis suggests stocking your freezer with ingredients that can make meal prep faster like prechopped veggies for sheet-pan dinners or banana slices for smoothies.
- Label and date. Frozen food doesn’t last forever, so it’s important to have some organization system in place to cycle through your freezer stock. To make sure nothing goes to waste, Ellis recommends you always label and date everything. “I’ve tossed more mystery foods than I’d like to admit just because I couldn’t tell what they were or remember when I put them in the freezer,” she says.
Our Expert Take
The secret to getting healthy meals on the table in less time is a well-stocked freezer. Frozen foods are a lifesaver since they are often prewashed, prechopped and sometimes even precooked—all while being just as nutritious as their fresh counterparts. So next time you’re at the store, make room in your cart to stock up on dietitian-recommended staples like edamame, green peas, precooked whole grains and whole-wheat English muffins.
