12 Frozen Foods You Should Avoid at All Costs

Updated: Mar. 21, 2023

Nutritionists share the frozen foods you should avoid at all costs and which quick and healthy options they choose to eat.

Frozen foods to avoid at all costs

Frozen waffles or pasta are go-to favorites that let you skip the hassle of cooking when you’re on a time crunch. But there’s a price for that convenience: the nutritional content in some frozen foods can be lacking, or contain too much sodium or fat. While there are good choices in the frozen food aisle, there are plenty of bad ones, too. These are the frozen foods nutritionists avoid, and the alternatives they recommend instead.

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Frozen berries
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Smoothie base mixes

Smoothies can start your morning on the right foot with an immediate serving (or more) of fruit, but be careful when shopping for base mix in the frozen aisle; some are loaded with added sugars, gums, and flavorings, and don’t actually contain fruit. Instead, try hunting down another freezer aisle staple: whole, unsweetened fruits. Add some veggies if you’d like, along with protein powder and milk (dairy or non-dairy), for a healthier start to the day.

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Though frozen rice can be more convenient, it’s often more costly than cooking the rice yourself. Save yourself some time and money by cooking a big batch of rice when you’re not in the dinner rush, then pop it into freezer bags so it’s ready when you need it.

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Frozen Pasta Dinner
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Pasta dishes

Those ready-made spaghetti Bolognese and creamy pasta dishes are comfort foods at their finest, but they’re not the best for your body. Skip the frozen dishes, which tend to be loaded with sodium and fat, and throw your own healthy pasta recipe together, suggests Jodi Greebel, RDN, pediatric dietitian and founder of Citrition. Not only is boiling pasta quick and easy, but you also have more control over what goes into the sauce and sides. Load yours up with nutritious veggies for a healthier twist on your guilty-pleasure pasta.

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Frozen buttermilk waffles background; close up, macro view
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You don’t need to let go of your waffles entirely, but if frozen waffles are a big part of your diet, you’ll want to consider making an update. Instead of buying them frozen, whip up a big batch of homemade waffles with whole grain flour and protein powder. The fiber-rich whole grain and protein boost make them more satisfying than your usual syrup-laden breakfast—and no less convenient if you stick them in the freezer to toast later.

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crepes with fresh blueberries on wooden table, top view, horizontal
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Fruity breakfasts

Don’t be fooled by the fruit in items like blueberry pancakes and strawberry waffles. “Parents think that because there is fruit in them they must be healthy,” says Greebel. Au contraire. The berries speckled through these carb-heavy breakfast items are far down the ingredient list—way below sugar—making these treats high in sugar and sodium, but low in the nutrients you were looking for, like fiber. You’re better off adding a healthy handful of fresh or frozen berries to the top of plain frozen pancakes and waffles, says Greebel.

frozen microwaveable "tv dinner" "Chicken Fingers Meal" with "Breaded Chicken Patties", "Macaroni & Cheese Sauce", and a "Fudge Brownie" isolated on white with room for your text

Kids’ meals

Parenting is a 24/7 job, and sometimes you just don’t have the time and energy to cook dinner for your little ones. It’s tempting to pop a frozen kids’ meal in the oven and serve dinner 20 minutes later, but it probably isn’t something you really want in your child’s belly. “Some meals have more than half the amount of fat a child needs for the whole day,” says Greebel. With just a teensy bit more effort, you can dish up something you can feel confident feeding your kid. If you’re limited to the freezer aisle, Greebel recommends choosing baked chicken nuggets with frozen veggies like butternut squash or peas, but fresh food can be just as easy. Pick up a rotisserie chicken to serve with two vegetables, then save the leftovers for quesadillas tomorrow night, she suggests.

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Vegan quinoa and bean burgers made with beans, quinoa, nori algae, oats, smoked peppers and onions
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Low-protein veggie burgers

Skipping the traditional cheeseburger for a meatless option can be better for your belly and the planet, but there’s a catch. “A lot of people look at all plant-based burgers as healthy protein substitutes, but many of them are much higher in carbohydrates and fat than protein,” says Ilana Muhlstein, RD, creator of the 2B Mindset nutrition program. “Protein is important for keeping us full and preventing overeating.” Leave it on the shelf if the nutrition facts say just five grams of protein, and hunt down another veggie patty with ten grams or more, she suggests.

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grilled sausage with eggs, bagel and hashbrowns breakfast

Ready-made breakfasts

Those frozen breakfast sandwiches and meat-and-hash-brown meals sure are tasty, but they’re not a good use of the most important meal of the day. Most are high-calorie and loaded with sodium and saturated fats. If you’ve been sacrificing nutrition for the sake of a quick option, try a healthier grab-and-go breakfast. Bake a batch of breakfast egg muffins over the weekend, or toss some fruit in plain Greek yogurt on your way out the door.

overhead view of colorful stir fry
Joshua Resnick/Shutterstock


Frozen stir-fries are often loaded with sodium, thanks in part to the sauces they come in. Luckily, a healthier version is just as easy and freezer-friendly. Buy a pack of plain frozen veggies—some stores even sell stir-fry vegetables without the sauce—and throw them in your pan with chicken or beef, suggests Greebel. Use just a bit of low-sodium soy or teriyaki sauce to keep the salt to a minimum.

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Several bite size pizza rolls on a white paper napkin that have been microwaved.
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Fried foods

So, how bad are fried foods, really? Those pizza bites and egg rolls may taste good but they shouldn’t be a part of your regular diet. Loaded with sodium and saturated fats, they could increase your risk of heart disease and obesity. Keep some healthier snack options on hand so you’re not tempted by the fried stuff. Throw together a pita pizza instead of frozen pizza bagels, or make chicken tacos instead of taquitos.

Hearty Breakfast Sandwich on a Bagel with Egg Bacon and Cheese
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Breakfast sandwiches

No matter how much time they save you at breakfast time, those frozen egg sandwiches shouldn’t be your go-to morning meal. You’re loading up on sodium and additives instead of some plain protein-packed eggs. Instead of reaching for those frozen foods, breakfast sandwiches are “almost as quick to assemble on your own and so much healthier,” says Greebel.

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traditional thai food named pad kra pao in frozen food container

Two-serving meals

When you’re looking for a quick and healthy single-serving dinner, buyer beware: Some frozen foods look reasonable in calories, fat, and sodium at first glance, but they’re actually two servings disguised as one. Double-check the portion size before you dig in to make sure you’re not biting off more than you’d want to chew. Swap the poser out for a single-serving meal, or set half aside for leftovers.

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