Frozen foods have long been a go-to for quick, convenient meals when you’re short on time or don’t feel like cooking.
However, not all frozen foods are created equal. Some are packed with unhealthy ingredients that can do more harm than good in the long run.
From excess sodium to unhealthy fats, many frozen meals and snacks lack the nutrients your body needs to stay healthy.
In order to avoid foods that will eventually ruin your body, here is a list of 18 frozen food items that should not have a place in your kitchen.
1. Pizza
Frozen pizza might be a quick and easy way to satisfy your taste buds, but it’s often loaded with unhealthy fats, sodium, and preservatives. The crust is typically made with refined flour, and the cheese can be high in saturated fat.
It is much better to make your own pizza at home using whole wheat crust, fresh veggies, and lean protein like grilled chicken. You’ll have full control over the ingredients and can make it as healthy as you want.
2. Pot Pies
Frozen pot pies are often high in fat and sodium, thanks to the creamy filling and buttery crust. They are also usually filled with processed meats like chicken or beef.
Make a homemade pot pie with a whole-wheat crust and lean protein like chicken breast, paired with plenty of fresh vegetables. It’s healthier and more flavorful.
3. French Fries
Although crispy and delicious, frozen French fries are usually pre-cooked in oils high in unhealthy trans fats and salt. These fats can contribute to heart disease and high blood pressure if consumed regularly.
It is best to make your own fries by cutting potatoes into wedges and roasting them with olive oil and your favorite herbs. You’ll get a much healthier, homemade version without the added fats.
4. Chicken Nuggets
Frozen chicken nuggets are often made from processed meat and are coated with unhealthy breading and fillers. They’re high in sodium, preservatives, and sometimes even sugars, making them a poor choice for regular consumption.
To avoid a frozen version, try baking or pan-frying chicken breast strips at home. You can coat them with whole wheat breadcrumbs or almond flour for a healthier alternative. You’ll still get the crispy texture without the unhealthy additives.
5. Hot Pockets
These are quite convenient but are made with processed meats, high-fat cheeses, and a lot of sodium. Plus, they often contain artificial flavors and colors.
The alternative is to make your own hand pies with whole-grain pastry and lean protein fillings like turkey or chicken. They’ll be more nutritious and just as easy to heat up.
6. Breaded Fish
Although fish is generally a healthy choice, many frozen breaded fish fillets are coated in processed breading and deep-fried. This adds unhealthy fats and removes much of the nutritional benefit.
Opt for fresh or frozen fish that hasn’t been breaded. You can bake or grill the fish with a light drizzle of olive oil and seasonings for a heart-healthy meal.
7. Pastries
From croissants to Danish pastries, frozen pastries are often loaded with refined sugars, trans fats, and artificial additives. These are fine as an occasional treat but not something to eat regularly.
To bring it to a healthier level, make your own pastries at home with whole grain flour and natural sweeteners like honey or maple syrup. This way, you can enjoy a treat without the excess sugar and fat.
8. Full-Fat Ice Cream
Full-fat frozen ice cream is delicious, but it’s often packed with sugar and unhealthy fats, which can contribute to weight gain and increase the risk of heart disease.
It is better to choose healthier frozen desserts, like fruit-based sorbets or homemade banana “ice cream” made by blending frozen bananas. You can also try frozen yogurt with minimal added sugar.
9. Microwaveable Popcorn
While suitable, pre-packaged microwave popcorn often contains unhealthy fats (like partially hydrogenated oils) and artificial butter flavoring, which can contribute to inflammation and other health problems.
Instead of microwaving frozen popcorn, pop your own at home with an air-popper or on the stove using a small amount of olive oil. You can control the amount of salt and butter you add, making it a much healthier option.
10. Meatballs
Many frozen meatballs are made from processed meats and fillers like breadcrumbs and corn syrup. They’re high in sodium, preservatives, and unhealthy fats, and you already know what this means for your health.
To make it more suitable, make your own meatballs using lean ground meat (like turkey or chicken) and whole wheat breadcrumbs. You can bake them in the oven to keep them healthier.
Try these Spinach Garlic Meatballs With Mozzarella to take it to the next level.
11. Waffles And Pancakes
Many people think that frozen waffles and pancakes are great because they are convenient, but they forget that they are often made with refined white flour and added sugar, which can cause blood sugar spikes and contribute to weight gain.
The healthier alternative is to make your own waffles or pancakes at home using whole-grain flour and a natural sweetener like stevia or fruit. You can freeze these for a quick, healthier breakfast option.
12. Veggie Burgers
While veggie burgers may sound healthy, many frozen versions are made with heavily processed soy or artificial ingredients. They can also be high in sodium and preservatives.
Instead of frozen ones, look for veggie burgers made from whole foods like black beans, quinoa, or lentils. You can even make your own at home by blending vegetables, legumes, and whole grains.
13. Breakfast Sandwiches
Last but not least are breakfast sandwiches. These sandwiches are often made with processed meats like sausage or bacon, as well as refined breads and cheeses. Most of the time, they’re high in calories, fat, and sodium.
If anything is easy to do, it is to make your own sandwich. Prepare it at home using whole-grain English muffins, scrambled eggs, lean turkey bacon, and fresh veggies. You can even freeze these without fearing for your health.
14. Frozen Breakfast Burritos
While frozen breakfast burritos might seem like a quick, hearty option, they’re usually filled with processed meats like bacon or sausage, along with refined flour tortillas, cheese, and high sodium levels. These ingredients can leave you feeling sluggish and can contribute to weight gain over time.
Opt for a homemade burrito with whole grain tortillas, scrambled eggs, lean protein like turkey, and fresh veggies. You can freeze them for convenience without all the unhealthy additives.
15. Frozen Casseroles
Frozen casseroles might be tempting, but many are packed with unhealthy fats, preservatives, and processed meats. These high-calorie meals can cause blood sugar spikes and don’t provide much nutritional value.
Instead, create your own casseroles at home using lean meats, whole grains, and plenty of vegetables. You’ll have full control over the ingredients and can make them healthier without sacrificing taste.
16. Frozen Lasagna
Containing high amounts of sodium, saturated fats from cheeses and processed meats, and refined pasta, frozen lasagna is an unhealthier option that could contribute to heart disease and weight gain.
Prepare a healthier version at home with whole wheat noodles, lean ground turkey, low-fat cheese, and plenty of veggies. It’s a filling meal that’s much more nutritious.
17. Meat Pizzas
Frozen meat pizzas are often made with refined crusts, high-fat meats like pepperoni, and lots of cheese, making them high in sodium and unhealthy fats. While tasty, they can be a burden on your health.
Try making your own pizza at home with whole wheat crust, lean proteins like chicken or turkey, and fresh vegetables. You’ll enjoy a pizza that’s just as satisfying without the guilt.
18. Tacos
Frozen tacos are typically loaded with processed meats, refined tortillas, and cheeses, all of which make them high in unhealthy fats and sodium. While convenient, they don’t offer much in terms of nutrition.
Prepare your own tacos at home using lean protein like ground turkey or black beans, whole-grain tortillas, and fresh toppings like lettuce, tomatoes, and avocado. They’re a much healthier and customizable alternative.