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As a pediatric dietitian and mom, my freezer is always stocked with a mix of convenient and nutritious frozen foods. Honestly, I’m not sure I could survive parenting with out frozen foods.

There’s a lot of talk about ultra-processed foods these days, and while some are worth limiting, not all processing is bad. In fact, many frozen foods provide great nutritional value and make family meals easier, more affordable, and less stressful.

Let’s explore why frozen foods are a great kitchen staple, the difference between homemade and store-bought, and my top 10 picks.

The Truth About Ultra-Processed Foods

Not all processed foods are created equal. Processing includes everything from washing and cutting vegetables to adding preservatives or altering textures. Ultra-processed foods (UPFs) get a bad rap, but the reality is that some provide key nutrients and make healthy eating more accessible. The goal isn’t to avoid all processed foods but to find a balance that works for your family. Read more about ultra-processed foods here.

The Benefits of Frozen Foods

Longer Shelf Life: Frozen food is a lifesaver for cutting down on waste—no more spoiled produce or endless leftovers! With its long shelf life and easy portioning, it helps families save around $1,500 a year and keeps extra food out of landfills. In fact, fresh fruit is wasted ten times more and fresh vegetables four times more than their frozen counter parts.

Nutrient Retention: Freezing keeps food fresh and nutrient-packed—locking in vitamins from ripe fruits and veggies, protecting protein and key nutrients in meat and seafood, and making sure your go-to meals stay just as nourishing as the day they were made!

Convenience: When life gets busy, having ready-to-cook options helps get meals on the table faster, especially for full-time working parents. Not every one has the ability to start whipping up a scratch made meal starting at 3:00 PM.

Budget-Friendly: Frozen meals don’t just stack up nutritionally—they’re budget-friendly too! They cost about the same as homemade but come with a longer shelf life, meaning less food waste and more savings for your family.

Now, let’s talk about my go-to frozen foods and why they make the cut.

10 Frozen Foods I Always Have on Hand

1. Frozen Veggies

Frozen veggies are a lifesaver, especially microwavable steamer veggies. They’re easy, quick, and retain their nutrients because they’re flash-frozen at peak freshness. Plus, they’re a total time-saver when you need to add more veggies to a meal without any prep work!

You can quickly toss frozen veggies into soup, pasta, stir fry, and even smoothies (think spinach and cauliflower). They’re also great as a side dish on their own—just steam and serve! With so many options, frozen veggies are a simple way to make meals more nutritious without the hassle.

My favorite options:

• Edamame – counts as a complete plant-based protein too!
• Frozen broccoli florets – toss in melted honey and butter for a savory sweet flavor.
• Green Giant Veggie Tots – a great option for picky eaters!
• Frozen crispy green beans – a great way to make veggies more exciting!
• Tri-colored pepper and onion medley – perfect for adding to eggs, quesadillas, or a stir fry.

2. Frozen Fruit

Frozen berries, mango, and pineapple are perfect for smoothies, yogurt parfaits, or oatmeal. They’re picked and frozen at peak ripeness, locking in vitamins and antioxidants. Bonus: no chopping required!

Frozen fruit can also be a great option for kids to learn to try new foods. It offers a different texture and sensory experience they may enjoy over fresh.

My favorite options:

• Frozen avocado – great to add to smoothies or thaw and use for avocado toast or guacamole.
• Frozen mixed fruit – an easy option for smoothies without all the chopping.
• Frozen cherries – fresh tend to be a bit spendy, but you can find frozen cherries for a reasonable price that have already been pitted!
• Tru Fru – a tasty way to get your fruit in and enjoy a sweet treat!
• Wyman’s Just Fruit & Greek Yogurt Bites – a frozen sweet treat that helps you eat more fruit.

3. Frozen Grains (Rice & Quinoa)

Pre-cooked frozen rice and quinoa save so much time on busy nights. They’re a great base for stir fry’s, grain bowls, or quick side dishes. Just heat and serve—no boiling water or waiting required.

Frozen grains that are lightly seasoned and mixed with veggies can be a great way to try new foods without the extra prep, long list of ingredients, or potentially wasted fresh produce.

My favorite options:

• Lightly Seasoned Quinoa & Garden Vegetable Blend
• Southwest-Style Burrito Bowl Blend
• Lightly Seasoned Grain & Roasted Vegetable Blend
• Birds Eye Frozen Brown Rice
• Birds Eye Whole Grain Rice with Broccoli and Carrots

4. Breaded Chicken

Yes, I keep breaded chicken in my freezer! Whether it’s nuggets or tenders, they make an easy protein option that my kids actually want to eat—because let’s be real, some nights, that’s half the battle.

Pairing breaded chicken with a fruit or veggie and whole grains makes for a balanced meal, and I love that they cook up quickly on busy nights. Bonus: they also make great DIY wraps, salads, or quick bento box lunches!

However, when I have the time and energy, I’ll whip up these cheesy cracker chicken tenders my kids love.

My favorite options:

• Perdue Chicken Breast Dino Nuggets – make a mashed potato volcano with broccoli trees too!
• Perdue Chicken Breast Tenders – great for using in wraps.
• Just Bare Lightly Breaded Chicken Breast Bites – toss with any sauce for versatility.
• Just Bare Lightly Breaded Chicken Breast Strips
• Trader Joe’s Mandarin Orange Chicken

5. Frozen Pancakes and Waffles

A go-to for busy mornings! I try to look for whole grain options for more fiber, but it’s okay to use options that aren’t whole grain too. We top frozen waffles with peanut butter, yogurt, or fruit for added nutrition, but there’s no shame in a little syrup either. They’re also great for a fun breakfast sandwich or even as a snack—because let’s be honest, sometimes breakfast foods are just as good in the afternoon!

My favorite options:

• Kodiak Protein-Packed Power Waffles – I love the protein and fiber content in these!
• Belgian Boys Bite Sized Pancakes – a fun size for kids!
• De Wafelbakkers Frozen Mini Buttermilk Pancakes – these also work great in lunch boxes.

6. Premade Meals

Premade meals are a total game-changer in my freezer! They’re perfect for those busy days when cooking from scratch just isn’t in the cards. Whether it’s a casserole, lasagna, or frozen soup, having these on hand makes dinner so much easier.

I love how I can quickly heat them up and pair them with fresh or frozen veggies to round out the meal. Even if they do take longer to cook, like a lasagna, the prep time I save means more time with my kids or finishing the dishes that have been piling up.

Plus, they can be just as nutritious and often comparable in price to the homemade version, making them an affordable and convenient option. It’s a simple way to add more nutrients without spending extra time in the kitchen.

Sure I could make meals and freeze them myself, but that defeats the purpose of saving time. I also can’t beat the overall quality that flash freezing has to offer.

My favorite options:

• Simek’s Frozen Italiano Lasagna – add a salad kit or roasted fresh veggies as a side
• Simek’s Vegetable Lasagna
• Sukhi’s Indian Chicken Tikka Masala
• Lily’s Toaster Grills – grilled cheese is easy to make yourself, but even my kids can make these in under 3 minutes!

7. Fish Sticks

A kid-favorite that I fully embrace! Fish sticks are a kid-friendly and easy way to incorporate fish into your family meals. Packed with protein and omega-3s, they make for a nutritious meal that’s also a hit with picky eaters.

Serve with roasted potatoes and a veggie, it’s a simple, balanced meal that the whole family will enjoy. Plus, it’s a no-fuss dinner option that makes getting fish on the table a breeze and can help bridge to other forms of fish down the road!

My favorite options:

• Trident Seafoods Ultimate Fish Sticks from Costco – a staple I always grab on my Costco runs.
• Kidfresh Frozen Fish Sticks
• Van de Kamp’s Fish Sticks

8. Frozen Meatballs

Meatballs make dinner effortless. Whether tossed in marinara, served over rice, or made into a sandwich, they’re a great protein source that works with different cuisines.

While you can certainly make them yourself, I love having pre-made ones on hand to save time (because, let’s be honest, mine never turn out as perfect as the frozen ones!).

My favorite options:

• Simek’s Kid’s Mini Beef Meatballs – perfect size for kids.
• Simek’s Original Beef Meatballs – great option for a BBQ meatball appetizer too.
• Simek’s Kids Mini Breakfast Sausage Meatballs – try making spaghetti pancake meatballs!
• Earth’s Best Frozen Baked Mini Beef Meatballs – another mini option.

9. Ice Cream and Frozen Desserts

Because balance! Sometimes, an after-dinner scoop of ice cream is exactly what we need. I keep a few flavors on hand because food is more than just fuel—it’s also about enjoyment. A little treat can bring some joy to the end of a busy day, and it’s a chance to slow down and savor something as a family. Plus, it’s a reminder that enjoying food in moderation is part of a healthy relationship with food!

My favorite options:

• Trader Joe’s Hold the Cone mini ice cream cones – the perfect size for kids and comes in a variety of flavors.
• Mad Minis – again, I love anything mini!
• Jonny Pops – so many fun flavors.
• And we always have a gallon of whatever vanilla ice cream is on sale for sundaes

10. Frozen Pizza

Frozen pizza is one of my top go-to frozen items. Yes, it’s technically ultra-processed, but it’s a lifesaver on those days when time is tight. You can easily add veggies as toppings—spinach, peppers, or mushrooms—or pair it with a side salad or fresh fruits and veggies to boost the meal’s nutrition.

But the most important part is spending time together. So, go ahead and enjoy that frozen pizza (cooked, of course) with some fruits and veggies, and have a picnic in the living room while you watch a movie. It’s all about creating moments that matter, and those little moments of family time are what truly count.

And for the days where you have extra time and patience for a mess in the kitchen, try this homemade pizza dough recipe with your kids.

My favorite options:

• Red Baron pepperoni pizza
• Lotzza Mozza cheese pizza
• California Pizza Kitchen margarita pizza
• Banza Chickpea Gluten Free Protein pizza

Freezing Foods Yourself vs. Buying Frozen

There’s a lot of value in both store-bought frozen foods and freezing your own. Store-bought options are super convenient and save time, especially on those busy nights when I need a quick, nutritious meal without any extra effort.

On the other hand, freezing your own allows you to control the ingredients and make sure everything is tailored to your family’s tastes. Both have their place in my freezer, and I love how they help me keep meals simple, nutritious, and stress-free.

The quality difference between freezing your own food and buying pre-made meals comes down to the freezing process. Commercial freezing uses Individual Quick Freezing (IQF), which rapidly freezes food at extremely low temperatures, preserving its nutrients, texture, and taste by creating tiny ice crystals that don’t damage the food.

While freezing your own meals is great for reducing waste, it doesn’t always maintain the same quality—certain foods, like high-water fruits and veggies, can lose texture or flavor when frozen at home. IQF ensures store-bought frozen foods retain higher quality, making them a convenient and nutritious option for busy families.

How I Balance It: I freeze leftovers, extra meat, and homemade soups, but I also lean on store-bought frozen foods to make meals quicker and easier. It’s about finding what works best for your time, budget, and preferences.

How to Find the Balance

Rather than fearing any food you don’t make yourself, think about how to create balanced meals. Yes, most frozen foods have some level of processing – some more than others, but this doesn’t make them bad.

The key is understanding that not all processing is created equal. While heavily processed foods may contain added sugars, sodium, or preservatives, many frozen foods are simply flash-frozen at peak freshness to lock in nutrients and preserve quality. Here’s how I approach it:

1. Focus on Nutrient Density: I choose frozen options that are packed with essential nutrients, like vegetables, fruits, and lean proteins, which help build a balanced plate for my family.
2. Pair with Fresh or Whole Foods: I love adding fresh ingredients like leafy greens or whole grains to a frozen meal to make it even more nutrient-dense.
3. Aim for Variety: It’s okay to have convenience foods—just mix them with fresh or frozen fruits, veggies, and whole grains to create a more balanced meal.
4. Think About the Big Picture: One meal or snack won’t make or break your child’s diet. Balance happens over time, so I try to keep things in perspective and focus on overall habits rather than stressing over a single choice or ingredient.

By focusing on the overall meal and its balance, rather than stressing over the level of processing, I feel more confident in creating meals that fuel my family without guilt.

Final Thoughts

Frozen foods are a game-changer for busy families, and they’re not something to fear. When used thoughtfully, they make nutritious meals easier, not worse. So, if your freezer is filled with waffles, fish sticks, and frozen berries, you’re in good company.

The truth is, many frozen foods are frozen at the peak of freshness and can provide just as much (if not more) nutrition than their fresh counterparts. Plus, they save time, reduce food waste, and are often more budget-friendly.

The key is finding a balance—mixing frozen items with fresh whole foods to create meals that are quick, easy, and nutritious for your family. So, whether it’s throwing together a veggie-packed stir-fry or pairing frozen meatballs with a simple side of roasted potatoes, there’s no need to stress.

What are your favorite frozen staples? Let me know in the comments! I’d love to hear what keeps your meals running smoothly.