The 6 Best Frozen Vegetables You Should Be Eating for Weight Loss, According to Dietitians

Nutrition experts unanimously agree that vegetables are a great addition to any balanced diet, especially one focused on losing weight. The 2020-2025 Dietary Guidelines for Americans recommend filling half your plate with fruits and vegetables to reap the benefits produce offers. 

But for anyone who’s opened their produce drawer to see that their spinach now resembles a swamp monster or their butternut squash has gone slimy—an experience I know all too well—you know what a challenge it can be to prepare fresh veggies. And that’s where frozen varieties come in clutch.

Frozen, like their fresh counterparts, can be added to meals to provide a lower-calorie, fiber-rich side that helps fill you up and adds important health-promoting nutrients to your diet. And while there are many varieties of veggies in the freezer aisle at the grocery store, we talked to dietitians for their top picks to keep on hand to support your weight-loss goals this year.

Are Frozen Vegetables Healthy?

Contrary to what you may have heard, frozen vegetables are just as nutritious as their fresh counterparts. “Frozen veggies are packed at the peak of freshness, meaning they not only retain their flavor but nutrients, too,” says Roxana Ehsani, M.S., RD, CSSD, a registered dietitian nutritionist and board-certified sports dietitian in Miami. “Frozen veggies are healthy and convenient, and they are often pre-cut, pre-washed and peeled, making them easy to add to just about anything,” she says.

One of the best perks of frozen vegetables is their accessibility, says registered dietitian Tamara Hoffman, RD, of Unbeetable Nutrition and Wellness in Buffalo Grove, Illinois. Frozen vegetables are often easy to find, and they can be stored for a long period of time. Having an option to tear open a package of prepared, washed and cut vegetables to add to a meal eliminates prep work, and the convenience factor makes eating produce realistic.

When it comes to weight loss, fiber is important. Thankfully, vegetables are a great way to add more fiber to your diet. “Fiber helps with weight loss by filling you up at meals, keeping you feeling full longer. Most vegetables are also low in calories but high in nutrients so you can have half your plate filled with them and still stay on your weight-loss journey,” says Hoffman.

6 Best Frozen Vegetables for Weight Loss

1. Broccoli

This green vegetable certainly deserves the superhero cape it’s worn for decades. For one, broccoli is packed with more than 5 grams of filling fiber per cup cooked, according to the USDA.

A 2023 review published in Antibiotics explored the health benefits of broccoli—and the results are impressive. Broccoli is a source of fiber, vitamins (A, C and K), minerals (calcium, potassium and iron) and antioxidants, as well as bioactive compounds like glucosinolates, sulforaphane and indole-3-carbinol. (Don’t worry, we won’t test you on how to pronounce these terms.) These compounds all help rid the body of harmful free radicals, reducing inflammation and potentially helping reduce the risk of certain cancers, according to 2022 research in Evidence-Based Complementary and Alternative Medicine.

Available in florets, chopped, riced or in blended mixes, frozen broccoli makes an easy addition to your weekly meal plan. Try the frozen florets in Sesame Instant Ramen Noodles with Broccoli & Soft-Boiled Egg.

2. Butternut Squash

Buying frozen butternut squash will save you a lot of time in the kitchen. While winter squashes are rich in nutrients, such as beta carotene, fiber, vitamin C and potassium, successfully prepping and cooking them can be a laborious task, notes Ehsani. Thankfully, at most major markets you can find conveniently prepared and frozen butternut squash to toss in your freezer. 

Adding frozen butternut squash to your recipes adds complex carbs and fiber to help keep you fuller for longer. Butternut squash can also be used as the base for “creamy” sauces, cutting down on the saturated fat and calories of their dairy-based counterparts. Consider experimenting with the nutty taste of this squash in your soups, sauces and even smoothies. This Butternut Squash Pasta is a great place to start.

3. Cauliflower

Cauliflower is from the same cruciferous family as broccoli, meaning it yields many of those same anti-cancer properties as its green cousin. It is also relatively low in calories and carbohydrates and has a decent amount of fiber, all factors that can support weight loss. (One cup frozen cauliflower has 3 grams of fiber, according to the USDA.) In addition, cauliflower provides antioxidant vitamin C as well as vitamin K, a vitamin important for strong bones.

You can use this versatile vegetable in both sweet and savory dishes, like stir-fries and smoothies. “Stir-fry riced cauliflower along with some garlic and sprinkle of Parmesan for a delicious side dish, or use it as a rice substitute to add a burst of nutrition. Add it to smoothies, and picky eaters won’t even be able to taste it,” Ehsani says.

4. Green Beans

A staple on Thanksgiving menus across the U.S., green beans should be a nutrient-rich addition to your freezer year-round. Green beans are actually classified separately from dried beans and legumes by the USDA, which notes that their nutrition is more similar to that of veggies like onions, iceberg lettuce, celery and cabbage. You’ll find 3 grams of fiber and 2 grams of protein in a 1-cup serving of frozen green beans, per the USDA.

Toss green beans into soups, make a casserole, or simply blanch them and serve with sliced tomatoes, almonds and a salad dressing.

5. Spinach

Milder in taste and easier to work with than trendy kale, spinach is a great addition to your freezer stash. Frozen spinach is a nutrient superstar: it’s low in calories, high in fiber (about 5 grams per 1 cup frozen) and packs vitamin C, iron, folate and some protein, according to the USDA.

“Fresh spinach and other leafy greens do have a short shelf life, and it can be challenging for some families to use it before it spoils,” says Ehsani. “Frozen spinach is super convenient in that sense, as you don't need to worry about it going bad. It's easy to add to soups, stews and stir-fries,” she adds. Try it in this Spinach, Feta & Rice Casserole.

6. Green Peas

Ever wondered why so many of the high-protein pastas are made with green peas? It’s because green peas are packed with protein (and fiber!). A 1-cup serving provides 7 grams of protein and 6 grams of fiber, according to the USDA. This fiber-protein duo is an ace at helping you feel satiated at meals, which can support weight loss.

While you can cook them fresh, here’s a foolproof guide on cooking the best peas from the freezer, too. You can toss them in soups, casseroles or pasta dishes to enjoy in a fuss-free way. Try this Creamy One-Pot Orecchiette with Sausage & Peas.

Tips for Choosing the Best Frozen Veggies for Weight Loss

• Opt for frozen veggies and veggie blends that are not seasoned. The ingredients list should only list the veggie(s). Pre-seasoned blends often contain added fat and salt. After cooking, you can add olive oil or salt, pepper or other herbs and spices to match your taste preferences.
• Consider adding bags of chopped onions and sliced mushrooms to your freezer stash. These veggies offer a convenient way to add flavor and more nutrients to simple soups, stews and sauces. 
• Look for frozen spinach portioned into cubes or smaller serving sizes. This makes it easier to toss into a smoothie or sauce.

The Bottom Line

Frozen vegetables are a nutrient-rich, convenient addition to your kitchen arsenal, whether your goal is weight loss or not. Not only do they contain the same nutrients as their fresh counterparts, they are extremely versatile in the kitchen. Be sure to add your favorite frozen vegetables to your next grocery haul to reap the benefits these produce picks provide year-round.

Choosing between frozen or fresh vegetables may feel tough, but this is one case when the convenient frozen option can be just as nutritious as the fresh. Learn more about which frozen veggies give you the best bang for your buck and the best methods for cooking frozen vegetables. 

Not all processed foods are bad.

While some processing removes essential nutrients from our foods like fiber and vitamins, other methods can lead to a healthier result, like fortified milk.

Frozen vegetables are another "processed" food that’s incredibly nutritious. These veggies freeze at peak ripeness and often contain more nutrients than fresh vegetables that spend days deteriorating as they travel to our closest grocery store. 

Below, you'll find out more about good frozen vegetables to choose to add some extra convenient nutrition to your diet for a lower price than fresh!

Frozen vs. Fresh Vegetables: Are Frozen Vegetables Healthy?

It's a common misconception that quick-frozen vegetables aren't as nutritious as their fresh counterparts. While fresh veggies are highly nutritious and an in-season ripe and fresh veggie likely is a little higher in nutrition, there are plenty of times when a bag of frozen vegetables is your best option!

Featured content:
5 Healthy Reasons This Nutritionist Buys Frozen Fruits and Veggies
What is a reducing tee?

A fresh vegetable isn't always in-season, especially in areas that experience winter. Out of season veggies contain fewer nutrients, whereas frozen veggies are harvested and frozen at peak nutrient time. 

Fresh produce needs to travel from the farm to the warehouse, and eventually from the grocery store or market to your home. Over time, fresh veggies lose nutrients and antioxidants, but the nutrition in frozen veggies stays intact for as long as it remains frozen. 

The travel time involved means we pick many veggies before their peak ripeness, which under-develops the nutrients. And wilting, rotting, and spoiling is a concern - there is a much smaller potential for food waste with frozen veggies, which keep well in the freezer for months on end. 

A few other great things about using frozen produce:

• No need to wash, chop, or clean-up – frozen is super convenient!

• Offers year-round access to produce, even when out-of-season.

• Usually is less expensive, which will help lower your grocery budget.

• Frozen vegetables' nutrition is undeniable – they're full of vitamins, minerals, and fiber.

Any frozen produce can contain more vitamins and minerals than days-old fresh produce, though cooking may affect those numbers. Either way, one of the best things you can do for your diet is to include more veggies, no matter what form they come in!

Do Frozen Vegetables Taste as Good as Fresh?

Frozen vegetables taste great, but the only caveat is you have to cook them, whereas fresh veggies can be enjoyed fresh off the vine, steamed, or cooked into your favorite dishes. 

10 Healthiest Frozen Vegetables

These are some of the best-tasting frozen vegetables you can find that will be delicious cooked into almost every meal! With a few basic techniques, you can quickly learn how to make vegetables taste good, including frozen ones – there will not be a floppy, soggy green bean in sight! 

Plus, with many highly nutritious options, you cannot go wrong by grabbing any of these items on our frozen vegetables list.

#1: Frozen Peas

Frozen peas are just as nutritious as any fresh ones, and you can easily pop them into any dish. These peas come already shelled, which can be tedious when you buy fresh.

Peas also contain 9 g of protein per cup, making them one of the best additions to up your protein intake in a vegan curry or pasta. 

#2: Frozen Green Beans

These tasty, low-calorie, and high-fiber veggies add a pop of color and plenty of sweet flavor to every meal. 

Serve green beans steamed on the side of your dish, or toss them right into the mix. 

#3: Frozen Broccoli

Broccoli is one of the more nutritious cruciferous veggies you can find, and frozen broccoli nutrition is just as valuable as fresh – it retains its nutrients very well when frozen.

And because of its lower water content, you can easily roast up some frozen broccoli with a few spices, sea salt, and pepper to a perfectly crisp texture that won't be too soggy.  

#4: Frozen Spinach

High water content greens, like romaine or butter lettuce, fall completely apart in the freezer – spinach and kale make excellent options for the freezer.

You won't be able to make a freshly-tossed salad with frozen spinach, but you can toss it into almost any other cooked dish, from pasta sauce to curry, for a big hit of nutrients and vitamins. 

Frozen spinach retains folate even better than fresh spinach does, so you won't be sacrificing its health benefits by choosing a convenient frozen option. It’s also already wilted down into dense chunks, whereas if you try to cook with fresh spinach, it seems to evaporate into thin air – you need to use a ton of fresh spinach to yield a cup cooked. 

Drain your spinach in a rolled kitchen towel very well after thawing to avoid a watery mess. 

#5: Frozen Cauliflower

We love cauliflower because it's one of the rare veggies that taste relatively mild while still offering a lot of nutrition. 

Whether you want to make cauliflower mash or riced cauliflower, it's essential to defrost and drain the cauliflower florets to avoid excessive water and sogginess. 

Fresh is still your best bet if you're breading or roasting your cauliflower, as it holds up better and gives you that crispy, crunch texture you want. 

You can purchase frozen pre-riced cauliflower, which holds its shape even better than attempting to rice frozen florets and provides an easy replacement for rice or grains, ready in an instant. 

#6: Frozen Brussels Sprouts

Brussels sprouts are among the most underrated healthy frozen vegetables that can taste delicious when prepared the right way. One simple tip to remember: don't defrost your brussels sprouts before you roast them, as they'll become more bitter and watery. 

Instead, roast your sprouts straight from frozen for the best results. Douse them in some Buffalo sauce with blue cheese for some out-of-this-world good brussels sprout "wings."

#7: Frozen Butternut Squash

We love butternut squash, but a fresh one is a pain to prepare – you need an ultra-sharp knife and lots of elbow grease to cut through one of these bad boys. 

Frozen squash is healthy and already prepped into peeled chunks for you, making preparation a breeze. You can also grab frozen butternut squash puree to add to your favorite soups and butternut squash noodles for a quick, grain-free pasta option with some extra nutrients like potassium, vitamin B6, and folate. 

Frozen sweet potatoes are another option that you can use in place of butternut squash for a similar flavor and texture. 

#8: Frozen Corn

In some ways, frozen corn is the healthiest option for you. It contains almost half the sugar as the fresh stuff and much less than canned corn as well. You also don't need to deal with a messy cob, making it much handier, though a little less fun than eating a sloppy cob of corn at a summer BBQ. 

Be sure to drain your corn after thawing to avoid sogginess, then toss it into your favorite chili, salsa, or stew recipe. 

#9: Frozen Mushrooms

Though mushrooms' texture might make you think they won't make it through the freezing process without turning to slime, the results will surprise you. While they can be a little wet and slimy once thawed, you can saute them in a dry skillet to allow most of the extra liquid to evaporate. 

Mushrooms are another fantastic high-protein veggie – or fungi, technically – that can up the protein content of vegan and vegetarian meals.

#10: Frozen Carrots

These veggies have a mild sweetness that makes them pleasing for most palates, even the pickiest kiddos! Carrots are in-season most of the year, but they only last a few days in the fridge before they start to lose water and nutrients. 

Frozen carrots maintain their nutrients much better, as they're frozen quickly after an in-season harvest. 

Frozen Mixed Veggies

Frozen veggie blends provide an inexpensive option to get various nutrients in one easy meal. 

Final Note: How to Prepare Frozen Veggies

You can prepare frozen vegetables with plenty of cooking methods, including roasting, baking, and frying. 

No matter which preparation method you choose, it's critical to adjust your cooking time, as frozen veggies take a shorter time to prepare than fresh ones. Keep an eye on your veggies and cut the cooking time down as needed – some veggies will only need half the usual time!