We tested 25 popular options and found a surprising number that taste great and are healthful, too
By Althea Chang-Cook
As Americans’ taste buds have become more adventurous and varied, so have offerings in supermarket freezers. They’re now stocked with meals that have global flavors and are touted as being good for you, too.
Consumer Reports’ recent tests of 25 frozen meals—which included newer options as well as some classic favorites, like lasagna—found plenty of good news: Our nutrition and taste experts gave 11 of the meals top marks for nutrition and judged 13 of them to be tasty.
One reason is that these meals are less likely to rely on salt to perk up the flavor. Instead, they’re spiced with ingredients like ginger, red chili pepper, and curry. They’re also more likely to be brimming with vegetables, whole grains, and other plant-based foods, and to rely less on additives, thickeners, and other processed ingredients.
"The quality of frozen meals has definitely improved," says Marissa Meshulam, RD, an independent dietitian in New York City. That’s partly because makers of frozen foods use higher-quality ingredients than in the past and flash freeze the meals, she says.
To get a broad view of the frozen foods landscape, we selected meals from five categories: enchiladas, Indian-inspired meals, lasagnas, dishes made with riced cauliflower in place of rice or another grain, and stir-fries.
We included five meals in each category, incorporating a mix of big brands such as Marie Callender’s and Healthy Choice, and more niche ones, such as Sweet Earth and Saffron Road.
Then we let loose our panel of nutrition and taste experts.
Not all of the meals tested were standouts. So use our ratings, below, to find those that offer the best mix of good flavor and healthiness—and which to leave in the deep freeze.
All About Taste
Our panelists blind-tasted the meals, comparing each with others in their category.
The meals that ranked best for taste married distinct flavors in a delicious way. For example, in Saffron Road Vegetable Biryani (Amazon), the basmati rice, caramelized onions, and cashews were enhanced by ginger and brown spices (think cinnamon and clove).
Frozen meals have traditionally had a reputation for blandness, but in many of the ones we tested, the seasonings made the dishes more exciting, and healthier, too.
"A dish that is highly seasoned with lots of spices may have so much flavor that you might not miss the salt," says CR nutritionist Amy Keating, RD, who oversaw our testing.
The top-rated meals for taste were also more likely to have an element of freshness than others in their category. Two good examples: The vegetables in Saffron Road Sweet & Sour Chicken Stir Fry (Amazon) were flavorful and crisp, and the meat in Life Cuisine Riced Cauliflower Beef with Broccoli Bowl (Walgreens) was tender.
The Nutrition Picture
In addition to assessing the frozen meals’ flavor, Keating also weighed their nutrition—literally.
She separated and measured the frozen meal ingredients (except for the lasagnas, because the tomato sauce couldn’t be easily isolated) to determine the amount of vegetables, whole grains, and beans in each dish.
She also looked to see which of the meals are relatively low in sodium and added sugars, contain few or no processed ingredients, and are high in fiber. Here’s what we found:
Fiber: The good news is that 10 of the meals we tested contained between 5 and 10 grams of fiber, making them relatively good sources of that key nutrient. According to Roxana Ehsani, RD, a board certified sports dietitian in Miami, it can be a challenge to get enough fiber every day. Women need about 25 grams of fiber per day while men need 38 grams, yet only 6 percent of Americans get the recommended amounts. Look for a frozen meal with at least 6 grams of fiber. If it doesn’t meet that number, add some frozen veggies or eat it with a piece of fruit.
Sodium: While frozen meals have a reputation of being packed with sodium, most of the ones we tested didn’t have a crazy amount. The daily limit for sodium is less than 2,300 mg, and Keating recommends looking for a frozen meal that has somewhere between 575 mg and 760 mg, which is 25 to 33 percent of the daily limit. Of the 25 meals we tested, nine contained less than 600 mg. In several cases, the lower-sodium dishes also got high marks for taste, such as the Tattooed Chef Buddha Bowl (Target, Walmart) and the Healthy Choice Power Bowls Cauliflower Curry (Amazon), both of which we found to be nicely spiced. The meal with the most sodium was Marie Callender’s Traditional Lasagna with Meat & Sauce Bowl, which contains 71 percent (1,630 mg) of the recommended daily limit for sodium. Other dishes especially high in sodium were Real Good Foods Grande Chicken Enchiladas (Target), with 1,010 mg, and Stouffer’s Lasagna with Meat & Sauce (Target), with 990 mg.
Added sugars: The American Heart Association says most adult women should consume no more than 6 teaspoons of added sugars per day and most men should have no more than 9 teaspoons. Fortunately, 15 of the 25 meals we tested had a gram or less of added sugars. But it’s still worth checking. Two meals had excessive amounts of added sugars: Sweet Earth Korean BBQ-Style Chik’n with Riced Cauliflower (Target), with 13 grams (3 teaspoons), and Impossible Teriyaki Chicken Made From Plants (Walmart), with 30 grams (7 ½ teaspoons—more than in 8 ounces of cola).
Processed ingredients: Frozen meals have long been thought to be full of processed ingredients such as additives, including protein isolates, preservatives, flavorings, and guar gum, inulin, and other added fibers. But the majority of the 25 meals in our test had few ingredients like these. Only four had a lengthy list.
For all the progress in this area, some frozen meals still contain a lot of processed ingredients. The Smart Ones Chicken Enchiladas Suiza, for example, contains isolated soy protein, modified cornstarch, xanthan gum, guar gum, locust bean gum, and the generic term "natural flavor," which companies are permitted to use without disclosing where these flavors come from. Compare that with Saffron Road Chicken Enchiladas Poblano (Amazon), which has primarily whole food ingredients.
The Calorie Count
Frozen meal portion sizes can be small, sometimes seeming more like a snack or side dish than a full meal. And they are often low in calories, too, which may be great for those looking to lose weight. But going too low in calories can backfire, leaving people so hungry they "wind up snacking all night," Meshulam says.
To feel full, most people need 400 to 600 calories per meal, says Ehsani. The calories in the meals we tested range from 140 to 530. It’s also best if most of those calories come from foods high in protein and fiber, which help quell hunger, Ehsani says. So look for a frozen meal with around 15 to 25 grams of protein and at least 6 grams of fiber.
Several meals in our tests do have that combination, including Evol Chicken Enchilada Bake (Amazon, Target) (20 grams protein and 6 grams fiber) and Healthy Choice Power Bowls Cauliflower Curry (14 grams protein and 7 grams fiber).
If a frozen meal alone doesn’t fill you up, Ehsani suggests supplementing it with healthy additions that can be just as quick to prepare as the meal itself.
Consider starting your meal with a cup of soup, a salad, a helping of hummus or guacamole with veggies and whole-grain crackers, or a handful of nuts. Or serve the dish over some cooked frozen veggies or whole grains, such as brown rice, quinoa, or bulgur. Another option: For dessert, have a plate of fruit and a little cheese—a good protein and fiber combination.
How to Read a Frozen Meal Label
While our tests provide a good overview of frozen meals, there are lots of similar products packed into the freezer case at your grocery store. Here’s how to find a nutritious one.
• Look beyond the claims. Labels like “plant-based,” “organic,” and “natural" on the package don’t necessarily mean the meal inside is actually good for you. Those with a USDA organic label do have ingredients grown without most pesticides, for example, but could still contain plenty of sodium or sugars. And “plant-based” meals may not be high in fiber and may have a lot of highly processed ingredients. So check the Nutrition Facts label and ingredients lists to see what’s really in the food.
• Check the Daily Value column on food labels. Ideally, a meal should have no more than one-third of the DV for added sugars, sodium, and saturated fat and at least 20 percent of the DV for fiber, says CR nutritionist Amy Keating, RD.
• Watch out for processed ingredients. While many of the meals we tested had mostly whole foods, some had a lot of additives. Fewer is better. "When there are alternatives without them, it makes sense to avoid additives—such as thickeners like carrageenan or xanthan gum, or artificial coloring—since their effects on health are not fully known," Keating says.
• Aim for whole grains. Instead of refined grains like white rice or pasta, search for meals that contain higher-fiber carbs like quinoa or farro. They tend to have more fiber and other nutrients than refined carbohydrates, and can keep you fuller longer, says Marissa Meshulam, RD. Meals with legumes and several veggies in them are also good picks.
Best and Worst Frozen Meals
The meals we tested are grouped by category and ranked in order of nutrition, followed by taste. Meals with the same scores are listed alphabetically. The recommended meals are those with the best combination of nutrition and taste, according to our experts.
Editor’s Note: This article also appeared in the May/June 2023 issue of Consumer Reports magazine.
Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world. CR does not endorse products or services, and does not accept advertising. Copyright © 2023, Consumer Reports, Inc.