12 Best High-Protein Frozen Meals, According to Dietitians

Nov 05, 2024

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Frozen meals offer a minimal-effort, no-prep solution for a quick and complete meal. While early frozen meal options left much to be desired in terms of balanced nutrition and quality ingredients, there is an abundance of nutritious frozen meals available today. Historically, frozen meals haven't been known for their protein content. However, as consumer interest in high-protein foods has increased, manufacturers have been developing meals with more substantial protein amounts.

High-protein frozen meals are not only convenient, but they're also more filling thanks to the protein. This essential nutrient plays a crucial role in muscle and tissue repair, recovery, and maintenance, while also helping you feel fuller for longer.

As registered dietitians, we've put together a list of the best high-protein frozen meals and provided expert tips on how to shop for nutritious, protein-packed options. Read on, and for more, don't miss Here's Exactly How I Eat Over 100 Grams of Protein Every Day.

Not all frozen meals are created equally, and the options that made our best list had to meet the following criteria:

This protein-packed meal is a great option for those who prefer a low-carb style of eating. At only 250 calories, this can be eaten on its own for a light meal, or paired with brown rice to create a well-rounded option. Top with diced tomatoes for additional veggies, and you have a flavor and protein-packed meal.

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Not only does this meal pack plenty of protein, but it also provides 8 grams of filling fiber. The veggies, quinoa, and rice allow it to pack so much fiber, along with an array of vitamins and minerals. At 330 calories, it can be eaten on its own, topped with avocado for healthy fats, or combined with additional corn and peas to boost carb, calories, and fiber.6254a4d1642c605c54bf1cab17d50f1e

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This meal also has the second highest fiber content of the high-protein frozen meals on our list. At 9 grams of fiber, it provides more than a third of an adult's daily need. It provides zero added sugar and a variety of veggies, including peppers, corn, and tomatoes. Simply boost your veggie intake by adding a serving of frozen mixed veggies to your bowl. This will create a hearty meal for few extra calories.

Who would have thoughts you'd see a fettuccini alfredo dish on a healthiest list?! At just under 300 calories, this meal provides a reasonable portion of food with plenty of protein. You'll get a few grams of fiber from the noodles and broccoli in this dish, but adding in additional broccoli or frozen peas would boost the nutrients in this meal while keeping calories low.

Healthy Choice has made frozen meals for decades. Although original varieties may have been lacking in protein, they have plenty of options available today with over 20 grams of protein. This option also provides the veggie and fiber content we like to see, along with a flavorful enchilada sauce and a sprinkle of cheese. Add additional cheese for more protein, or a dollop of plain Greek yogurt as a sour cream alternative.

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Although you won't find any noodles in this alfredo dish, it provides only 19 grams of carbs making it a good choice for those watching their carbohydrate intake. You'll even get 4 grams of fiber along with 21 grams of protein, making it a filling option. It is only 230 calories, which may not be enough for some people, so consider adding a side salad to incorporate more healthy fats and veggies into this meal.

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At 400 calories, this meal provides the third highest count of the meals on our list. Luckily, 400 calories is still a reasonable amount for a meal, and should work for many people's energy needs. For 400 calories, you'll also get 21 grams of protein in an indulgent cheesy mac and cheese dish. Bonus: you won't find any added sugar, or artificial flavors or colors in this meal, making it a good meal option. It does provide a higher amount of sodium than the other meals on our list, so balance that out by choosing lower sodium foods throughout the rest of the day.

As the only shrimp option on our list, this meal still packs plenty of protein and is a great choice for those who limit meat and poultry. It packs 22 grams of protein for fewer than 300 calories and only 5 grams of fat. Although this meal contains broccoli, the fiber content is slightly low. Boost this number by adding in your own frozen broccoli.

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Nutrition (Per meal):Calories: 460Fat: 21 g (Saturated Fat: 4 g)Sodium: 760 mgCarbs: 45 g (Fiber: 18 g, Sugar: 3 g)Protein: 23 g

With 460 calories, this meal has the highest count on our list. However, that number comes along with 23 grams of protein and a whopping 18 grams of fiber. Although it does provide 3 grams of added sugar, that is a reasonable number considering the nutritional benefits of this meal. This meal is made with plant-based protein and is gluten-free. This makes it a hearty vegetarian option that also works for those monitoring gluten in their diets.

Nutrition (Per meal):Calories: 300Fat: 7g (Saturated Fat: 3 g)Sodium: 950 mgCarbs: 38 g (Fiber: 5 g, Sugar: 8 g)Protein: 20 g

A flavor packed meal for only 300 calories can be hard to come by. This option combines chipotle fajita sauce with chicken, rice, beans, and veggies to provide 20 grams of protein and 5 grams of fiber. Top with some sliced avocado or guacamole for a boost of healthy fats and fiber. Go easy on salt the rest of the day to balance out the 950 milligrams in this meal. Although high for a single meal, it still provides less than 50% of the daily recommendation.

Another plant-based option on our list, this Purple Carrot meal still packs plenty of protein despite being vegan. You'll also get 6 grams of fiber from the orzo, veggies, and plant-based meat, making it a well-rounded option. It does pack the most sodium of the meals on our list, but you can leave some sauce behind to lower this number and also monitor your sodium the rest of the day to stay under the recommended intake of 2,300 milligrams.

Nutrition (Per meal):Calories: 240Fat: 10 g (Saturated Fat: 8 g)Sodium: 440 mgCarbs: 12 g (Fiber: 3g, Sugar: 6 g)Protein: 24 g

Another low-carb option on our list, you'll still get 24 grams of filling protein from this meal. This dish swaps traditional rice for cauliflower rice to maintain a lower carb count, and contains a flavorful coconut curry sauce you'll love. Serve as is, with additional veggies, or topped with crushed peanuts for additional healthy fats, protein, and fiber.

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