11 Frozen Foods To AVOID At All Costs (And 5 That Are ACTUALLY Healthy)

The frozen food aisle feels like a lifesaver on a busy weeknight. But it’s also a minefield of hidden sodium, sugar, and unhealthy fats.

You grab a box that says “healthy” or “lean.” An hour later, you’re still hungry and just ate 50% of your daily sodium.

It is a common problem. A 2025 CDC report found that 53% of the calories US adults eat come from ultra-processed foods (UPFs). The freezer aisle is a primary source.

This guide gives you the power back. We’ll show you the red flags to look for.

You’ll get a clear list of the 11 worst frozen foods to avoid and 5 genuinely healthy frozen foods to stock up on.

1. Frozen Pizzas (Stuffed/Croissant Crust)

These pizzas are often a triple-hit of massive sodium, high saturated fat, and refined carbohydrates. The crusts, especially stuffed or croissant-style ones, are packed with unhealthy fats and calories.

The processed meats like pepperoni and sausage add even more sodium and preservatives.

Even a small serving can take up a huge portion of your daily recommended intake for salt and fat, offering very little fiber or real nutrients in return.

• Many popular brands have over 800mg of sodium and 8-9g of saturated fat per slice.
• A single slice can be deceptive. A realistic serving of two or three slices is a nutritional disaster.
• Look for pizzas with thin, whole-grain crusts and simple veggie toppings if you must buy one.

2. Creamy Pasta Dishes

These meals are classic “calorie bombs.” They get their creamy texture from heavy cream, butter, and high-fat cheeses. This loads them with saturated fat and calories.

The refined pasta offers little fiber, so you might feel hungry again soon after. Sodium is also extremely high, often well over 1,000mg, to make the bland ingredients taste better.

• A single-serving fettuccine alfredo can contain a full day’s worth of saturated fat.
• Brands like DEVOUR or Stouffer’s classic mac & cheese are often high in calories, fat, and salt.
• These meals provide very little protein or vegetables for their high calorie cost.

3. Meat-Based Pot Pies

The main problem with frozen pot pies is the crust, which is full of saturated and trans fats. The serving sizes are also very deceptive.

Many boxes list two servings per pie, but most people eat the entire thing. The gravy-like filling is a major source of sodium, often exceeding 1,500mg in one pie.

• A single Marie Callender’s pot pie can have 55g of fat and 23g of saturated fat.
• The vegetable and meat content is usually minimal and soaked in a high-salt sauce.
• This is a classic example of an ultra-processed food with a long ingredient list.

4. Battered & Sauced “Asian-Style” Meals

These meals are rarely healthy. The chicken is not grilled; it is battered and deep-fried, soaking up unhealthy oils.

The real problem is the sauce. Sweet & sour, orange, or teriyaki sauces are almost entirely sugar. This combination of fried food and liquid sugar makes for a high-calorie meal that will spike your blood sugar.

• A typical serving of orange chicken can contain more sugar than a can of soda.
• The sodium levels are also very high, often crossing 1,000mg per serving.
• You get a large dose of refined carbs, sugar, and fat with very little fiber.

5. Sugary Breakfast Foods

Many frozen breakfast items are just dessert pretending to be a real meal. Waffles, pancakes, and French toast sticks are made from refined flour and loaded with sugar.

Breakfast sandwiches and sausage-on-a-stick items are packed with processed meat, high-fat cheese, and shocking amounts of sodium. They are a terrible way to start your day.

• A realistic serving of three Jimmy Dean Pancakes & Sausage on a Stick has ~750 calories and 1,230mg of sodium.
• These foods lack the fiber and protein needed to keep you full until lunch.
• You are better off eating a simple bowl of oatmeal with fruit.

6. “Bites” and “Minis” (Pizza Rolls, etc.)

These snack foods are ultra-processed and designed to be “hyper-palatable.” It means they are engineered with the perfect blend of salt, fat, and sugar to make you want to keep eating them.

They are low in nutrients, protein, and fiber. A 2025 report noted that 84% of consumers eat these items as meals, not snacks, which leads to overconsumption.

• The ingredient lists are very long and full of artificial flavors and preservatives.
• Because they are small, it is easy to eat two or three “servings” without realizing it.
• They provide almost no real nutritional value.

7. Breaded Chicken Patties & Nuggets

These are not the same as a plain chicken breast. They are often made from processed chicken parts and “fillers.” The breading adds refined carbs and a huge amount of sodium.

They are designed for a long freezer life, which often means adding chemical additives and preservatives.

• Some brands contain additives like propylene glycol to keep them moist.
• The sodium in a few nuggets or one patty can be surprisingly high.
• They are almost always fried or pre-fried in unhealthy vegetable oils.

8. Classic “TV Dinners”

These nostalgic meals are a bad choice. To keep the different food components stable, they are loaded with sodium and preservatives.

A typical “TV dinner” with meatloaf, mashed potatoes, and a vegetable often has over 1,000mg of sodium. The portions are usually small, yet they pack a huge salt punch.

• The vegetables are often mushy and have lost much of their nutritional value.
• The mashed potatoes are usually made from potato flakes and high-fat additives.
• The quality of the meat is generally low and highly processed.

9. Frozen Burritos (Large)

A large frozen burrito is often a calorie-dense brick. The refined flour tortilla alone is a large source of empty carbs. Inside, they are packed with high-fat cheese, fatty ground meat, and a lot of sodium-filled sauce. It is very hard to find one that isn’t a salt-bomb with very little fiber.

• Many popular brands of large burritos contain over 1,000mg of sodium.
• They lack the fresh components like lettuce, tomato, and avocado that make a real burrito healthier.
• They are high in calories but low in nutritional quality.

10. Low-Satiety “Diet” Meals

It is a common trap. You buy a meal because the box says it is low-calorie, perhaps under 400 calories. The problem is that the meal has almost no protein or fiber.

These are the two nutrients that make you feel full. An hour after eating, you will be starving and looking for a snack.

• You often end up eating more calories later, defeating the purpose of the “diet” meal.
• These meals prioritize low calories over actual nutrition.
• Always check for at least 15-20g of protein and 5g of fiber in a frozen meal.

11. Frozen Desserts (Pies, Cheesecakes)

This one might seem obvious, but it is worth repeating. Frozen pies, cheesecakes, and other sweet desserts are loaded with sugar, saturated fat, and refined flour.

They are an extremely calorie-dense food, meaning a small slice contains a huge number of calories. They offer almost no vitamins, minerals, or fiber.

• A small slice of frozen cheesecake can have over 400 calories and 15-20g of saturated fat.
• The ingredient lists are long and full of processed oils and sugars.
• These are “sometimes” foods, not regular items to keep stocked.