Which Vegetables Are Best Frozen?

November 22, 2023

article title in front of some frozen veggies

It’s not surprising that frozen veggies can save you a lot of time and money in the kitchen. What may shock you is that some vegetables are actually healthier frozen than fresh. Why does this happen and which healthy frozen veggies should you look for?

Interested In a Free Meal Plan?

Try Our Meal Plan Generator

Don't know your macros? Calculate Macros

Diet Type

Calories

Protein

Fat

Carbohydrates

The Surprising Truth About Healthy Frozen Vegetables

You’re probably wondering how anything can be better than fresh veggies. Isn’t it always better to enjoy your produce directly from farm to table? There are at least three reasons why fresh vegetables aren’t as great as they’re cracked up to be:

Not that fresh: The produce you get at the supermarket probably isn’t as fresh as the store wants you to think. It may have been on the road for days or weeks, losing nutrients the whole way.
Not really farm to table: The only veggies that are really farm to table are ones you buy at the local farmer’s market, and only if they were harvested the same morning. A lot of produce has to travel from other countries.
Not as ripe: To get veggies to your store before they spoil, farmers often have to harvest produce when they’re still green. Unripe veggies aren’t as nutrient-dense as ripe ones.

Truly fresh vegetables are packed with nutrients, but that’s not the case with many store options. On the other hand, frozen veggies get harvested when ripe and frozen within a few hours. That’s why healthy frozen vegetables retain so many nutrients.

Which Vegetables Are Better Frozen Than Fresh?

When deciding which veggies to buy frozen instead of fresh, focus on three factors: how long fresh versions last, which produce is available locally, and how long the growing season is. The list below has some of the best options.

1. Carrots

Store-bought carrots lose significant nutrients in transport, only lasting three to five days without refrigeration. Frozen carrots are an easy and healthy alternative to visiting the farmer’s market, and they usually cost less, too. The prep work is already done for you, so you can just toss them into your favorite chicken soup or stir fry. With that said, frozen carrots do not retain the crisp snap of fresh carrots, so for dishes that need that, opt for fresh instead.

2. Green Beans

If you’re in the mood for tasty frozen vegetables as a side dish, look no further than green beans. These firm yet tender veggies taste amazing and have lots of plant nutrients for eye health. The beta carotene in frozen green beans is just as high as in fresh. Drizzle with extra-virgin olive oil or include these veggies in a Mediterranean tuna salad for a boost of omega-3s.

3. Spinach

When it comes to healthy frozen vegetables, spinach is hard to beat. It’s rich in iron, calcium, fiber, and phytonutrients. Frozen spinach is an incredible way to get your daily greens, whether you’re making a family-favorite pasta recipe, a nutritious breakfast omelet, or try adding frozen spinach to your smoothies! The leaves last much longer frozen than in the fridge. While it won’t be good for a salad or on a sandwich, frozen spinach can work just as well or better in dishes where the spinach will be cooked.

4. Peas

Frozen peas have plenty of vitamin A for healthy bones, skin, and eyes. They’re also rich in vitamin C, niacin, and thiamin. One of the biggest reasons to love frozen peas is that they’re available year-round. Fresh peas are practically impossible to come by most of the year.

5. Brussels Sprouts

Not everyone loves Brussels sprouts, but they’re incredibly healthy frozen vegetables. These tender green veggies are high in antioxidants for a healthy heart, plus they can help to lower your cholesterol. A great way to enjoy them is to roast them in the oven with some chopped garlic and EVOO.

6. Broccoli

Scientists were surprised to learn that frozen broccoli has more vitamin B2 (riboflavin) than fresh broccoli. The frozen version is also high in vitamin C, iron, potassium, and vitamin K. Frozen broccoli works best when you want the broccoli to be soft, like in soups or casseroles.

7. Cauliflower

Many people love to use cauliflower as a substitute for starchy vegetables such as potatoes. Not only is this veggie low in calories and rich in vitamin C, but it also has lots of fiber, vitamin K, and folate. Frozen cauliflower lasts much longer, and it stays an attractive white color instead of turning yellow or brown.

8. Corn

If you live in the Midwest, you may have access to fresh sweet corn in the summer. For everyone else, and the rest of the year, frozen corn is ideal. Corn has eye-protecting antioxidants, B vitamins, and fiber. As a favorite of kids everywhere, corn is great when you’re looking for easy frozen vegetables after a long day at work.

What Are the Benefits of Healthy Frozen Vegetables for Your Family?

Frozen vegetables can make your life easier and help you enjoy healthy meals at home. The easier it is for you to cook nutritious meals, the more likely you are to meet your recommended daily servings of vegetables and greens. With frozen veggies, you’re also less likely to waste them if you don’t use them all at once.

Healthy frozen vegetables are available year-round, so you can include a wide variety of nutritious and delicious ingredients in your cooking. Try our amazing macro-based planner app for extra help with meal planning for every lifestyle. Discover tips, tricks, and recipes that save you time and money.