It might sound surprising, but those frosty bags of veggies in your freezer could pack a nutritional punch that rivals – or even beats – fresh produce.
Studies reveal that the quick-freezing process can seal in vitamins, minerals, and even elevate the nutritional profile of certain vegetables.¹
Think beyond the convenience: from nutrient-packed spinach to fiber-loaded peas, frozen produce may offer an unexpected health boost. Here are 10 frozen vegetables that could be quietly elevating your diet.
1. Peas
Frozen peas are typically more nutritious than fresh peas from the grocery store. Peas freeze very soon after being picked, locking their nutrients at peak freshness.
Studies have found that frozen peas can have higher vitamin C levels than fresh peas that have been stored for a few days. (ref)
Frozen peas soften quickly when cooked, making them a convenient addition to soups, stews, pasta, and more. Keep a bag in your freezer to easily boost the nutrition of your meals.
2. Spinach
Frozen spinach is remarkably nutritious. Like other frozen veggies, it is flash-frozen at peak ripeness, sealing in its vitamins and minerals.
Spinach stored at colder temperatures, such as in a refrigerator set to 39°F, preserves more of its nutritional content than spinach, which is kept in warmer conditions.
Since spinach dramatically reduces in volume when cooked, buying it frozen makes it easy to add a concentrated dose of nutrients to smoothies, egg dishes, soups, and casseroles. Always keep some on hand in your freezer.
3. Broccoli
Broccoli is a powerhouse veggie rich in vitamin C, vitamin K, folate, and fiber. While nothing beats freshly harvested from your garden, frozen broccoli is a great option for most of us. Its nutrition profile is very similar to that of fresh broccoli.
Keeping frozen broccoli in your freezer makes it easy to add this super-healthy veggie to any meal. Toss the florets into stir-fries, pasta dishes, or soups, or simply steam and serve as a side dish.
The convenience of frozen allows you to eat more of this nutritious vegetable.
4. Carrots
Carrots are loaded with eye-healthy beta-carotene, a pigment that the body converts to vitamin. Frozen carrots have a nutrient profile similar to fresh ones, with plenty of vitamins A, K, and biotin.
They’re already peeled and chopped, making them a convenient addition to cooked dishes like soups, stews, and casseroles.
Having frozen carrots on hand ensures you always have this healthy veggie available.
5. Cauliflower
Cauliflower is having a moment, showing up in everything from pizza crusts to rice dishes. And for good reason – it’s loaded with vitamin C, K, folate, and fiber.
While fresh cauliflower is wonderful when in season, frozen cauliflower offers the same great nutrition and is available year-round.
Riced cauliflower is especially convenient to buy frozen. It’s a fantastic low-carb, low-calorie substitute for rice and can be added to stir-fries, burritos, soups, and more. Always keep a few bags in your freezer to boost the nutrition of your meals.
6. Green Beans
Green beans are a classic vegetable rich in vitamins C, K, and A, and fiber. While nothing beats fresh green beans from the garden, frozen green beans are a nutritious and convenient alternative.
Frozen green beans have a nutrient profile similar to fresh ones. They are great to have on hand for weeknight meals. Steam them as a simple side dish or add them to soups, stews, and casseroles.
The convenience of frozen allows you to eat more of this healthy vegetable year-round.
7. Butternut Squash
Butternut squash is an excellent source of vitamin A, vitamin C, magnesium, and potassium. However, preparing fresh butternut squash can be time-consuming since the tough skin needs to be peeled and the flesh chopped.
Buying it frozen is much more convenient. Frozen butternut squash is typically peeled, seeded, and cut into cubes ready to be added to recipes.
Roast the cubes, add to salads and grain bowls, or simmer them in soups and stews.
The convenience of frozen allows you to enjoy this nutritious vegetable even on busy weeknights.
8. Edamame
Edamame are immature soybeans, usually still in the pod. They’re a fantastic source of plant-based protein, fiber, vitamin K, folate and manganese. While you can sometimes find fresh edamame, it’s much more common in the frozen section.
Frozen edamame is great to keep on hand for a quick, healthy snack or addition to meals. Simply steam or microwave the pods and sprinkle with a little sea salt.
You can also add the shelled beans to salads, stir-fries, grain bowls, and more for a protein and fiber boost.
9. Kale
Kale is a nutrient-dense leafy green packed with vitamins A, C, and K and antioxidants. While fresh kale is available year-round in most grocery stores, frozen kale is remarkably convenient and just as nutritious.
Frozen kale has been washed, chopped, and blanched, and it is ready to be added to recipes. Blend it into smoothies, soups, and sauces, or sauté it and add it to egg dishes, pasta, or grain bowls.
The convenience of frozen allows you to add this superfood to your diet easily.
10. Corn
Corn sometimes gets a bad rap as a starchy vegetable, but it is quite nutritious. It’s a good source of fiber, vitamin C, magnesium, B vitamins, and carotenoids.
While fresh corn is delicious when in season during the summer months, frozen corn is a convenient and nutritious option year-round.
Frozen corn kernels are great to keep on hand to add to soups, stews, casseroles, salsas, and more. You can also simply sauté them with a little butter and seasonings for an easy side dish.
The sweet flavor of corn can make healthy eating more appealing for picky eaters.
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.