My Top 10 List of Frozen Foods High in Protein
Sometimes you just don’t want to think about assembling a meal, no matter how easy it may be… amiright? I don’t know about you, but when life gets busy, sometimes a home-cooked meal with fresh produce feels like a distant dream! That being said, we no longer need to sacrifice our health or taste buds to enjoy a nutritious and delicious quick meal! The frozen food aisle has come a long way and there are now tons of healthy frozen meals that are both delicious and packed with protein.
I know what you're thinking: "Frozen food and healthy? Can't be both!"
Trust me, with a little know-how, you can navigate the freezer aisle like a pro and find some seriously good (and good for you!) meals that can serve as your new go-to for those nights you don’t feel like preparing anything!
I’ve compiled my top 10 list of frozen foods that are high in protein and include wholesome, delicious ingredients. These are the meals that have saved me on countless busy weeknights and are packed with enough protein to make you feel satisfied for hours!
Protein Powerhouses
Kevin's Meals (All of them!): This brand is a winner in my book. Their meals are all relatively low in calories (think around 200), but pack a serious protein punch (think upwards of 20 grams). My personal favorite is the Thai-Style Coconut Chicken, but they have a variety of flavors to choose from, all featuring lean meats and brown rice. You can find Kevin's Meals at Target, Whole Foods, and Thrive Market.
Trader Joe's Vegan Bolognese: This one is for all of my plant-based protein lovers! This veggie-packed bolognese sauce is made with lentils and crumbled tofu, giving you a whopping 30 grams of protein per serving. It's also surprisingly low in calories (around 430) and tastes amazing over whole-wheat pasta or zucchini noodles.
Real Good Foods Orange Chicken Bowl: This one is a delicious twist on the takeout classic. Real Good Foods uses cauliflower rice instead of white rice, keeping the carb count down while still delivering a satisfying meal. Plus, with 25 grams of protein and only 200 calories, it fits perfectly into any healthy eating plan.
Healthy Choice Power Bowl: Healthy Choice offers a variety of Power Bowls, all with a focus on protein and whole grains. My favorite is the Chicken & Black Bean Power Bowl, which clocks in at 26 grams of protein and 330 calories. It's a great option for a complete and balanced meal that won't leave you feeling hungry.
Real Good Foods Chicken Enchiladas: Craving Mexican food, but short on time? These enchiladas are your new best friend. They're made with shredded chicken, black beans, and whole-wheat tortillas, and boast a whopping 32 grams of protein per serving! Plus, they're surprisingly low in calories at just 240.
Beyond the Usual Suspects
Let's move beyond the typical chicken and rice options. There are some hidden gems in the frozen food aisle that offer unique flavors and high protein content.
Red's Eggwich Turkey Sausage Eggwich: If you're looking for a quick and easy breakfast option, look no further than Red's Eggwich. This breakfast sandwich is made with a whole-wheat English muffin, turkey sausage patty, and cage-free egg. It’s perfect for grabbing on the go and has a decent amount of protein (around 17 grams) for a breakfast sandwich.
Maverick Foods Caribbean-Inspired Jerk Chicken: This dish is a flavor explosion! The jerk chicken is tender and flavorful, and the black bean and rice mix adds a nice touch. With 21 grams of protein and 280 calories, it's a satisfying and delicious dinner option, especially for those who love a little spice.
Frontera Taco Bowl: This bowl from Frontera features seasoned ground beef, black beans, corn, and a variety of spices. It's a great option for a Tex-Mex fix and has a good balance of protein (23 grams) and fiber (4 grams) for a well-rounded meal.
Healthy Choice Max Frozen Honey Sriracha Chicken: What if you're craving something a little more exciting than your average cheese pizza? Healthy Choice Max Frozen Honey Sriracha Chicken has you covered. This isn't your typical frozen meal! This restaurant-inspired bowl features tender grilled chicken breast glazed in a sweet and spicy sriracha sauce, all served over a bed of protein-rich multigrain rice. With a whopping 34 grams of protein and 450 calories, it's a satisfying and flavorful meal that's perfect for a busy weeknight. Plus, it comes in a convenient plant-based fiber bowl, making cleanup a breeze.
Taking Frozen Pizza Up a Notch
Who says frozen pizza can't be healthy? This option proves that you can have your pizza and eat it too, without sacrificing protein content.
Quest Thin Crust Pizza: This pizza is a game-changer for those following a low-carb lifestyle. The thin crust is made with cauliflower flour, keeping the carb count down, while still delivering a delicious pizza experience. Plus, with a whopping 28 grams of protein per serving, it's a great way to satisfy your pizza cravings without going overboard.
Taking Frozen Meals to the Next Level
Now that you've got my top ten list in your back pocket, let's talk about making the most of your frozen meals. Here are a few tips:
Don't rely solely on the microwave: While microwaving is convenient, it can sometimes lead to a mushy texture. Consider using your oven or air fryer to heat up your frozen meals for a crispier and more restaurant-like experience.
Boost the veggies: Frozen meals can sometimes be light on vegetables. Add a side salad with your meal to bump up the fiber content and get those essential vitamins and minerals.
Think outside the box: Frozen meals can be a great starting point, but don't be afraid to get creative! Add some chopped fresh herbs, a dollop of Greek yogurt for creaminess, or a sprinkle of cheese for extra flavor.
Read the ingredient list: This is key! Just because a meal is high in protein doesn't mean it's healthy overall. Look for meals with simple ingredients you can pronounce, and avoid those with added sugars, artificial flavors, and excessive amounts of sodium (aim for less than 500 milligrams per serving).
Look for hidden gems: New healthy frozen food options are popping up all the time. Be adventurous and explore different brands and varieties to find your new favorites.
Remember: Frozen meals are a convenient and healthy option, but they shouldn't replace a well-balanced diet that includes plenty of fresh fruits, vegetables, and whole grains.
Pro Tip: Here are some honorable mentions that didn't quite make the top ten but are still worth checking out:
Trader Joe's Chicken Burrito Bowl: A delicious and protein-packed option with chicken, brown rice, black beans, and corn.
Amy's Kitchen Chicken Tikka Masala: This flavorful dish is perfect for those who love Indian food. It's made with chickpeas for added plant-based protein and fiber.
Smartmade Chicken & Riced Cauliflower Bowl: Another low-carb option with riced cauliflower, chicken breast, and a variety of roasted vegetables.
The Bottom Line
Frozen meals can be great breakfast, lunch, and dinner options on busy days. With a little planning and some smart choices, you can find options that are both delicious and nutritious. Think of them as a tool in your healthy eating toolbox: a convenient and delicious option to have on hand when you're short on time or energy to cook a full meal from scratch. So next time you're at the grocery store, don't be afraid to explore the frozen food aisle — you might just be surprised at what you find!
Disclaimer: I'm not a medical professional, so please consult with your doctor or a registered dietitian for personalized advice on your dietary needs. This post is simply a guide to help you navigate the world of frozen high-protein meals.
Did you make the recipe? What did you think?! Tell me in the comments below!
To your health and happiness, & protein intake,
x, Ashley
Hey, I’m Ashley Grace
aka: the protein snack queen
I’m an evidence-based Personal Trainer and Nutrition Coach who specializes in helping my clients lose body fat and build muscle using convenient, approachable, and sustainable methods.
