Frozen meals are undeniably convenient. Simply throw one in the microwave, in the oven or on the stovetop and, voilà, dinner is served. Some of the most popular and creative frozen food comes from Trader Joe’s. From fan-favorite frozen kimbap to chicken quesadillas and more, you can find a frozen dish for just about anyone’s taste buds at TJ’s.
However, frozen meals can be a sneaky source of added sugars in your diet. That’s worth being mindful of because eating excess added sugars is linked with a host of health problems, including heart disease, stroke, type 2 diabetes, nonalcoholic fatty liver disease (NAFLD) and metabolic syndrome. But not all frozen food is the same. We’re sharing what to look for in a frozen meal and the five best no-added-sugar frozen meals from Trader Joe’s.
What to Look For in a Frozen Meal
Adequate Fiber and Protein Content
Fiber is so important for metabolic, cardiovascular and gut health, and it shouldn’t be forgotten when choosing a frozen meal. This is particularly important considering that, on average, Americans eat only about half the recommended intake of fiber.
Along with fiber, make sure your frozen meal also has a good amount of protein. Both fiber and protein promote satiety and balanced blood sugars, while protein also aids in muscle growth.
We recommend selecting a frozen meal with at least 3 grams of fiber (about 10% of the Daily Value) and 10 grams of protein or more per serving. If yours doesn’t cut it, you can enhance the meal by adding fiber-rich foods, like beans, nuts or veggies, or sources of protein, such as eggs or slices of chicken.
Minimal Added Sugar
As we explained above, eating excess added sugars can be problematic over time. Unfortunately, most Americans exceed recommendations for daily added sugar intake.
Frozen meals may use added sugars as a flavor enhancer or a preservative. So, even if you’re selecting a savory frozen meal, double-check the Nutrition Facts to see if there are any added sugars. Aim for a frozen meal with less than 2.5 grams of added sugar per serving, or 5% of the DV. You can also find meals that have no added sugar, like those we list below.
Limited Saturated Fat and Sodium
Frozen foods are often high in saturated fat and sodium. Just like added sugar, sodium acts as a flavor enhancer and preservative in frozen food. Some of the foods that are high in saturated fat, like cheese, are plentiful in frozen meals to make them tasty.
Unfortunately, saturated fat and sodium are often hard to avoid in frozen meals. Eating excess saturated fat can raise cholesterol levels, and excess sodium can raise blood pressure, increasing your risk for developing heart disease and stroke.,
It’s worth being mindful of how much saturated fat and sodium your meal contains, because you can then make adjustments to limit their consumption in the other meals and snacks you eat during the day. We suggest looking for frozen meals with less than 30% of the DV for sodium and saturated fat whenever possible.
The Best No-Sugar-Added Frozen Meals at Trader Joe’s
1. Salsa Verde Chicken Enchiladas
When you’re pressed for time, these Salsa Verde Chicken Enchiladas may just be your saving grace. They feature fiber-rich corn tortillas filled with tender shredded chicken and topped with salsa verde, mozzarella cheese and diced peppers.
Simply microwave them or throw them in the oven for a tasty, added-sugar-free dinner.
Each serving has 20% DV of calcium and 18% DV of fiber. That being said, one serving is just half of a package. To enhance the meal, split the package with your partner or friend and add a side of rice and beans.
2. Mango Blueberry Chia Bowl
When you think of frozen breakfast foods, you probably think of waffles and pancakes. However, Trader Joe’s Mango Blueberry Chia Bowl will change your frozen breakfast game. It’s essentially a pre-prepped chia pudding bowl that uses real fruit instead of added sugars for sweetness.
Each single-serving container has a whopping 32% DV of fiber from mango, blueberries and chia seeds. The chia seeds are soaked in coconut cream, mango puree and passion fruit juice for a creamy and tropical breakfast. Plus, each serving has 10% DV of both calcium and iron, despite being vegetarian and dairy-free.
Move it from the freezer to the fridge to thaw the night before you want to eat it, and you’ll have a nutritious breakfast waiting for you when you wake up.
3. Outside-In Stuffed Gnocchi
You may have had gnocchi served in tomato sauce and topped with cheese, but you’ve probably never had it with the sauce and cheese inside of each potato dumpling. Not for long, with Trader Joe’s Outside-In Stuffed Gnocchi.
Many pasta sauces have added sugar, so we love that TJ’s did without any added sugar for this dish. Plus, each cup of this pasta has 3 grams of fiber and 6 grams of protein. To make it a full meal, have 2 cups of gnocchi and heat up a bag of frozen veggies to add more fiber, antioxidants and vitamins to the meal.
4. Baingan Bharta
Trader Joe’s has a handful of flavor-packed entrees inspired by Indian cuisine in the frozen section, but if you’re looking for no added sugars, we recommend their Baingan Bharta. It’s a vegetarian curry made with roasted eggplant.
For a frozen meal, it’s fairly low in saturated fat, with just 1.5 grams per serving. Plus, each serving has 21% of the DV for fiber. These health perks don’t come at the expense of flavor. This dish is full of it, thanks to green chile peppers, fenugreek leaves, cilantro, turmeric, onion and garlic. Enjoy the curry on its own or serve it over basmati rice.
5. Chicken Burrito Bowl
With 22 grams of protein, 9 grams of fiber and no added sugars, Trader Joe’s Chicken Burrito Bowl is a nutritionally well-rounded frozen meal. It features a base of brown rice and quinoa with flavorful mix-ins like black beans, corn, peppers, cheese, tomatoes and onions. The protein comes from beans and white-meat chicken, a high-quality source of lean protein.
The fiber and protein boost the satisfaction factor to hold you over for longer. Plus, each bowl has 10% DV of calcium and 15% DV of both iron and potassium. If one bowl doesn’t fill you up, try topping it with sliced avocado or serving it with additional rice.
The Bottom Line
Nothing beats frozen meals when it comes to convenience, but they can be a source of unwanted added sugars. That said, Trader Joe’s has a number of frozen meals that are incredibly delicious and free from added sugars. So on your next trip to TJ’s, stock up on frozen meals like their Chicken Burrito Bowl and Mango Blueberry Chia Bowl for breakfast, lunch or dinner in a pinch.
