Skip to main content

The Manual may earn a commission when you buy through links on our site.

Save time and eat smart: 9 of the healthiest microwavable meals in 2023

Keep your freezer stocked with these healthy meals; You never know when you may be stuck at home again

If Covid taught us anything, it’s that what was once a thoughtless, easy thing like a trip to the grocery store can quickly, and without much warning, become a difficult task. Without sounding too paranoid, it’s important to make sure we’re prepared for a lengthy stay at home, for any number of reasons. A Covid resurgence, a zombie apocalypse, you name it. One of those preparations should be ensuring we have enough room in our freezers for a hearty supply of frozen foods.

You’ve probably noticed that food companies have really upped their game in the last few years. If you’ve had the chance to sample some frozen meals, you might have noticed that some of them actually look like their picture on the box. It’s shocking because TV dinners were the original catfishers with their profile pics, long before that dating app you’re using took the idea and ran with it.

Recommended Videos

Historically, frozen meals aren’t great for you, but the times they are a-changing. Now you can find a wide array of options that are healthy, taste great, and are filling. As a result, now there are options that won’t leave you spewing in the middle of your running workouts. Check them out below.

Luvo Performance Kitchen Orange Mango Chicken

Image used with permission by copyright holder

This Orange Mango Chicken dish from Performance Kitchen by Luvo provides organic ingredients and antibiotic-free chicken while packing in 13 grams of protein. Coming in at 250 calories and with less than 350mg of sodium, if you’re famished after a workout, you won’t have to feel guilty eating two of these.

Evol Gluten Free Smoked Gouda Frozen Mac and Cheese

Image used with permission by copyright holder

This Evol Gluten-Free Smoked Gouda Mac & Cheese has just as much protein as the Primal Kitchen dish but with no meat! That’s pretty impressive. You’ll have to be okay with more carbs (41g) and fat (21g), but it has way lower sodium (510mg) than pretty much any frozen mac & cheese dish you’ll find out there. Plus, it’s delicious to boot!

Alexia Butternut Squash Frozen Risotto

Image used with permission by copyright holder

This butternut squash risotto by Alexia is the sophisticated man’s mac and cheese. We’d recommend this dish as a side to perhaps a salad or some steamed veggies since this package has three servings. One, or maybe even two portions would still qualify this as a healthy meal, but all three would be pushing the boundaries due to the higher sodium levels.

Amy’s Kitchen Frozen Mexican Veggies and Black Beans

Image used with permission by copyright holder

Amy’s has made a name for itself when it comes to organic, healthy, pre-packaged meals. This dish of Mexican inspired veggies and black beans in a chipotle cashew sauce is an example of how Amy’s continually strives for creativity. This dish checks all the boxes; only 270 calories, 10 grams of fat, 590mg sodium, and 25% of your daily recommended amount of fiber.

Healthy Choice Italian Chicken Sausage and Peppers Power Bowl

Image used with permission by copyright holder

The first ingredient of this Power Bowl by Healthy Choice is cooked Italian chicken sausage, so you know it’s clean, mean, and legit. (Yes, real meat this time!) Roasted bell peppers join the mix along with brown and red rice, red quinoa, black barley, and a dash of sauce and Parmesan. We’re happy to report this meal costs less than an iced latte and is under 300 calories (290) with 16 grams of protein and 6 grams of fiber. Bonus: The bowl is biodegradable.

Lean Cuisine Unwrapped Burrito Bowl

Image used with permission by copyright holder

Lean Cuisine has been around long enough to see every diet fad die and then be resurrected under a different name. You can’t go wrong with most Lean Cuisine meals if you’re trying to lose weight or just be healthier in general. This unwrapped burrito bowl is no exception. With 24 grams of protein, this is a great after-workout quick meal fix.

Scott & Jon’s Shrimp Scampi Frozen Pasta Bowl

Image used with permission by copyright holder

Scott and Jon are two brothers born in Maine whose mission is to create healthy meals under 300 calories with simple ingredients. Hailing from Maine is a big reason why most of their meals contain sustainably sourced shrimp. This shrimp scampi dish is delish and (like all their meals) contains no phosphates or preservatives. If you’re looking for low-cal, high-protein meals that don’t come with a ton of cholesterol, Scott and Jon’s is the way to go.

Morningstar Farms Veggie Classics Frozen Buffalo Wings

Image used with permission by copyright holder

Sometimes we need chicken nuggets and/or buffalo wings! Morning Star’s Buffalo Veggie Wings are stupidly simple to microwave, crispy, and breaded, with 13 grams protein and a kick of spice. Best of all, they let us indulge a little without throwing our diets out of whack. Rive wings are only 200 calories and contain 56% less fat than ordinary chicken wings.

Green Giant Frozen Harvest Protein Bowl California Style

Image used with permission by copyright holder

Green Giant has always been known for its frozen and canned veggies. But, to keep up with demand, it has thrown its hat into the ring of healthy frozen meals. The brand’s line of protein bowls are a great option if you require a low-fat (8 grams), high-protein (14 grams) meal that’s also vegetarian.

Steven Johnson
Former Freelance Contributor
Steven Johnson is a chef-turned-content strategist. He now helps companies attract and retain more customers through content…
The new brew routine: Why gut health is the future of coffee
Is your coffee good for your gut?
coffee bean

According to a recent survey by Danone America, 84% of Americans have become more interested in "functional" foods and products that support gut health. These changing wellness trends are affecting nearly every type of food and beverage product, and they've now made their way into your morning coffee mug as well. Popular coffee brand Bulletproof Coffee believes gut health is the future of coffee, adapting its product line to include science-based ingredients that transform a delicious cup of coffee into a gut-supporting beverage. I chatted with Stephanie Hoffman, Director of R&D and Quality at Bulletproof Coffee, to learn more about gut health and coffee.
Gut health in the wellness world

According to Hoffman, "Gut health has become a major focus not just in the wellness world, but in general, as people are recognizing its deep connection to energy, immunity, mood, and mental clarity." With this in mind, Bulletproof has adopted a mindset that your morning coffee should do more than wake you up.

Read more
Surprising ways to use ground coffee beyond your morning brew
Everything you can use ground coffee for, beyond your morning cup of joe
Coffee grounds in a plant

Perfectly described by Chris Smith, co-owner and founder of Ground Ops Roastery + Bakehouse, "The day doesn't truly begin until that first sip of coffee." Yet, according to Smith, the story of coffee extends far beyond its role as just a drink. Coffee has so many uses both inside and outside of the kitchen -- that most of us coffee drinkers fail even to acknowledge. From cooking with coffee grounds, such as in tenderizing meat, to using them as fertilizer for plants, consider these surprising uses for ground coffee.

Ground coffee uses in cooking and baking

Read more
The new Ninja Creami Swirl is a game-changer for high-protein summer treats
CreamiFit is a game-changer for high-protein, low-sugar snacks
Ninja creami swirl

Counting and tracking your macros is hard; and that's one thing every fitness and health junkie can agree on. During the summer, sticking to your nutrition plan can be even more challenging. After all, stopping for ice cream is a summertime event that evokes a bit of nostalgia for all of us.

Luckily, Ninja has dropped its newest version of the Ninja Creami, just in time for the summer: The Ninja Creami Swirl. The Ninja Creami Swirl is a total game-changer for health-conscious foodies, featuring special settings designed to create healthier-style ice cream and frozen treats. The Ninja Creami Swirl's specific CreamiFit setting is the perfect tool to whip up your high-protein, low-calorie snack or protein treat. Here's how it's changing the game this summer.
Trying the Ninja Creami Swirl

Read more