Top 10 Frozen Meals with High Protein According to a Dietitian

A woman reaching into the freezer at the grocery store, choosing a frozen meal with high protein.

Of course, eating homemade meals and prepped lunches are ideal – but it’s often unrealistic to do everyday. Frozen meals with high protein are a convenient alternative. The problem? Figuring out which ones are the healthiest.

You know what’s sad? A lot of frozen meals do not contain adequate protein, or the many that do contain an enormous amount of sodium. Further, if you’re a vegetarian – finding high protein frozen meals is near impossible.

Here are my top 10 choices for frozen meals with at least 20 grams of protein! 

Benefits of Frozen Meals with High Protein

Weight Management

Protein is a very important nutrient for both weight management and loss.

The body uses more calories to metabolize protein compared to carbohydrates and fats. It also helps keep us fuller for a longer period of time, thus decreasing hunger cues or mindless snacking.

Incorporating an adequate amount of protein into your diet, preferably at each meal, will help promote weight loss by increasing satiety and therefore, potentially consuming less intake at other meals. 

Related Article: How to Get 100 Grams of Protein Per Day

It Can Help Reach Your Recommended Daily Allowance of Protein

While the minimum recommend daily allowance for protein is 0.8 grams per kg/day, this is often too low for those trying to lose weight or gain muscle mass.  

For those who consistently workout or desire weight loss, the American College of Sports Medicine recommends 1.2-1.7 g/kg, which comes to about 82-100 grams of protein/day for a 150 pound person. 

Research has shown that consuming 20-30 grams of protein per meal is recommended for adequate protein absorption, specifically for muscle protein synthesis. Therefore, it’s recommended to distribute your protein consumption evenly throughout your day!

They’re Convenient & Often Healthier Than Eating Out

If you’re a busy mom who has forgotten to meal prep, a frozen meal can be a convenient choice – and the ones listed below are actually much healthier than most items you would get eating out. 

Top 10 Frozen Meals with High Protein

Here are my top 10 choices for frozen meals with high protein. I tried to rank them, but then realized that they are all great choices and couldn’t decide!

What is the criteria for the 10 best frozen meals with high protein?

  • At least 20-30 grams of protein
  • 700mg of sodium or less
  • Contains adequate calories to be considered a meal (300-500 calories is most ideal)
  • Under 8 grams of sugar (less than 5 = even better)

10. Lean Cuisine Features Four Cheese Pizza

Who says pizza can’t be healthy? Lean Cuisine Features Four Cheese Pizza is actually one of the better options out there in the world of frozen meals.

Nutritional Information:
370 calories, 20 grams of protein, 54 grams of carbohydrates, 7 grams of sugar, 610 mg sodium

9. Sweet Earth Protein Lover’s Breakfast Burrito (Vegetarian)

Sweet Earth Protein Lover’s Breakfast Burrito is an excellent breakfast or even lunch option. Higher in calories but relatively low in sodium with 20 grams of protein!

Nutritional Information:
340 calories, 25 grams of protein, 30 grams of carbohydrates, 3 grams of sugar, 570mg sodium

8. Healthy Choice Power Bowl Spicy Black Bean and Chicken

The Healthy Choice Spicy Black Bean and Chicken Power Bowl is a lower calorie option that’s also high in protein and fiber. 

Nutritional Information:
210 calories, 20 grams of protein, 19 grams of carbohydrates, 6 grams of sugar, 600mg sodium

frozen meals with high protein

7. Scott and Jon’s Shrimp Alfredo Penne Pasta Bowl

Scott and Jon’s Shrimp Alfredo Penne Pasta Bowl (found at Target) is a healthy, well-balanced high protein frozen meal.

Nutritional Information:
290 calories, 22 grams of protein, 37 grams of carbohydrate, 4 grams of sugar, 630 mg sodium

6. Healthy Choice Shiitake Chicken Power Bowl

Another healthy choice power bowl, this shiitake chicken power bowl has a bit more calories for satiation than the black bean and chicken. 

Nutritional Information:
310 calories, 21 grams of protein, 31 grams of carbohydrates, 5 grams of sugar, 600mg sodium

eating healthy as a busy mom picture of a healthy lean cuisine

5. Healthy Choice Simply Steamers Chicken Broccoli Alfredo

The Healthy Choice Simply Steamers Chicken Broccoli Alfredo has a very similar macronutrient profile to the previous option, but is quite a bit higher in protein. The one downside of this meal is it only contains 190 calories, but it is a great low-carb, high protein option.

 Nutritional Information:
190 calories, 28 grams of protein, 8 grams of carbohydrates, 2 grams of sugar, 600mg sodium

4. Deep Indian Gluten-Free Frozen Chicken Tikka Masala

The number 3 spot goes to the Deep Indian Gluten-Free Frozen Chicken Tikka Masala (found at Target). One note I would make is that this meal doesn’t have many vegetables as compared to other frozen meals.

Nutritional Information:
370 calories, 25 grams of protein, 40 grams of carbohydrates, 2 grams of sugar, 630 mg sodium

3. Lean Cuisine Features Chicken Club Panini

The Lean Cuisine Features Chicken Club Panini would make for a very filling meal with 340 calories. 45 grams of carbohydrates and 24 grams of protein. Plus, it’s delicious and doesn’t quite feel like a “frozen meal”. 

Nutritional Information:
340 calories, 24 grams of protein, 45 grams of carbohydrate, 9 grams of sugar, 670mg sodium

2. Healthy Choice Max Lemon Herb Chicken

The Healthy Choice Max Lemon Herb Chicken contains the highest amount of protein out of all the meals on this list, while still being lower in sodium and sugar.

Nutritional Information:
460 calories, 33 grams of protein, 50 grams of carbohydrate, 5 grams of sugar, 580mg sodium

1. Healthy Choice Cafe Steamers Grilled Chicken Marinara with Parmesan

If you haven’t noticed, healthy choice has some of the best frozen meals on the market. The Healthy Choice Café Steamers Grilled Chicken Marinara with Parmesan is number one because it ticks all the boxes!

Nutritional Information:
280 calories, 21 grams of protein, 36 grams of carbohydrates, 6 grams of sugar, 550mg sodium

Honorable Mentions

  • Trader Joe’s Chicken Burrito Bowl: 370 calories, 22g of protein, 51g of carbohydrates, 2g sugar, 630mg sodium
  • Lean Cuisine Meatloaf with Mashed Potatoes: 250 calories, 21g of protein, 21g carbohydrates, 4g sugar, 800mg sodium
  • Lean Cuisine Alfredo Pasta with Chicken & Broccoli: 280 calories, 20g protein, 39g carbohydrates, 4g sugar, 800mg sodium
  • Healthy Choice Max Honey Sriracha Chicken: 450 calories, 34g protein, 53g carbohydrates, 19g sugar, 570mg sodium

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