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Pre-made breakfasts can help you save time on busy mornings — and you don't have to compromise nutrition.
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In an ideal world, we'd all have slow and easy mornings with plenty of time to make a fresh and filling breakfast. But the reality is, many of us are busy and looking for something quick to eat before we head out the door (or settle in to work from home).


Frozen foods can be a nutritious and convenient option for any meal, but especially breakfast. Many packaged frozen foods can be high in saturated fat, added sugars and salt per the Academy of Nutrition and Dietetics, so you want to watch out for those. But there are also plenty of perks to frozen food, like:

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  • They can help you save time.
  • They can be more affordable in price and help you reduce food waste.
  • They can help people with limited kitchen space or utensils.
  • They sometimes have more vitamins and minerals than fresh foods.

To help you add some delicious and nutritious frozen foods to your morning lineup, we asked dietitians what to look for when choosing frozen breakfast foods and to share some of their top picks.

What to Look for in Frozen Breakfast Foods

  • Ingredients you can recognize:‌ "When you are choosing between a variety of frozen products, you should be able to recognize at least 90 percent of the ingredients listed on the back of the label," says Kylene Bogden, RDN, co-founder of FWDfuel and wellness advisor for Love wellness. "My favorite saying is, if you cannot find the majority of these ingredients in your grandmother's kitchen, it's time to find a brand or two that fits these criteria."
  • Nutrients:‌ "Ideally, choose frozen food items that are high in fiber, protein and important vitamins and minerals such as calcium and iron," says Mary Wirtz, MS, RDN, registered dietician and consultant for Mom Loves Best. "If you can also get a serving or two of fruits or veggies from the frozen food, that is also a bonus."


What to Watch Out For

  • Additives:‌ "Ideally, steer clear of frozen food items that are high in added sodium, added sugars and foods that are high in saturated fat," Wirtz adds.

Try adding one or all of these dietitian-approved frozen breakfast food options to add more ease (and nutrition) to your mornings.


The Best Frozen Breakfast Foods to Buy

1. Good Food Made Simple Breakfast Burritos

There are eight breakfast burrito varieties to try.

Per burrito (Fire Roasted Salsa): 240 calories, 6 grams of fat ( 0 grams saturated fat), 620 milligrams sodium, 35 grams of carbohydrates, 12 grams of protein, 2 grams of sugar, 1 gram of fiber.



"I like that these are ready in under 2 minutes, they have protein, carbs and fats to keep me full and give me energy and there are so many flavors," says Danielle Southern, MS, RD, registered dietician and owner of Southern Nutrition. " I pair it with a piece of fruit and am usually satisfied for the next three to four hours."

These breakfast burritos offer variety for plant-based folks and meat-eaters, with flavors like Fire Roasted Salsa Scramble, Uncured Bacon, Spinach Scramble and more.


Buy it‌:; ‌Price‌: $4.09

2. Kashi Waffles, 7 Grain

Try making your waffles savory by topping them with eggs or your favorite meat or plant-based protein.

Per two waffles: 180 calories, 6 grams of fat (0.5 grams of saturated fat), 330 milligrams of sodium, 31 grams of carbohydrates, 3 grams of protein, 5 grams of sugar ( 5 grams of added sugar), 5 grams of dietary fiber.


"These frozen waffles have minimal ingredients but are an excellent source of fiber (5 grams per serving), which helps to keep you satisfied," Wirtz says. " My favorite way to top a whole-grain frozen waffle is with nut butter and fresh berries."

These are also a great breakfast choice for vegans.

Buy it‌:;‌ Price‌: $3.79

3. Dole Smoothie Blends

Save time on chopping up fruits and veggies with these ready-made smoothie packs.

Per one bag: 160 calories, 1 gram of fat (0 grams of saturated fat), 0 milligrams of sodium, 37 grams of carbohydrates, 2 grams of protein, 23 grams of sugar (0 grams of added sugar), 6 grams of dietary fiber‌.



There's a flavor for everyone's taste buds in Dole's Smoothie Blends line — like Banana Mango Berry and the Energize smoothie which includes pineapple, mango, banana and matcha green tea.

"{These are} a refreshing way to start your day and an excellent source of vitamin C, vitamin K, manganese and dietary fiber to keep you full," Wirtz says.

Buy it‌: Giant Food Stores; ‌Price‌: $12.99

4. Veggies Made Great Roasted Cauliflower Frittata

These frittatas are a portable way to get more veggies in your day.

Per one frittata: 60 calories, 2 grams of fat (0 grams of saturated fat), 210 milligrams of sodium, 7 grams of carbohydrates, 3 grams of protein, 2 grams of sugar (1 gram of added sugar), 1 gram of dietary fiber.

"The recommended intake for most adults is 4 to 5 servings of fruits and vegetables daily, so this option is a tasty way to sneak in veggies at breakfast. This frittata is loaded with cauliflower, carrots, onions, peppers and spinach," Wirtz says.

There are also several other frittata varieties to choose from.

Buy it‌:; ‌Price‌: $8.81

5. Good Food Made Simple Steel-Cut Oatmeal

Add protein to your oatmeal with a dollop of Greek yogurt or your favorite nut butter.

Per container: 170 calories, 3 grams of fat (0.5 grams of saturated fat), 60 milligrams of sodium, 30 grams of carbohydrates, 6 grams of protein, 0 grams of sugar, 4 grams of dietary fiber.


"{This is} a hearty breakfast rich in beta-glucan fiber, which has been well-researched and linked to controlling weight and improving heart health, like in this December 2012 study in the ‌Journal of Nutrition and Metabolism,"‌ Wirtz says. "There is no need to commit 30 to 45 minutes every morning to make your own. This is the perfect oatmeal option for anyone needing a quick and nutritious breakfast."

Buy it‌: Walmart;‌ Price‌: $3.78

6. Good Food Made Simple Egg White Patties

Save time on separating egg whites with these frozen egg white patties.

Per patty: 35 calories, 0 grams of fat (0 grams of saturated fat), 140 milligrams of sodium, 2 grams of carbohydrates, 6 grams of protein, 1 gram of sugar, 0 grams of fiber.

"While there's nothing wrong with eating the whole egg, egg whites on their own are lower in calories and fat," Mackenzie Burgess, RDN and recipe developer at Cheerful Choices says. "This makes them a great option for those trying to reach a slight calorie deficit while still reaching their protein goals."

She recommends pairing them with a whole-grain bagel or roasted sweet potatoes for a more substantial meal.

Buy it‌:; ‌Price‌: $6.63

7. Teton Waters Ranch Breakfast Sausage

These sausages are gluten-free and have no hormones or antibiotics.

Per three links: 200 calories, 17 grams of fat (7 grams of saturated fat), 400 milligrams of sodium, less than 1 gram of carbohydrates, 11 grams of protein, 0 grams of sugar, less than 1 gram of fiber.


"These frozen sausages have real ingredients you can pronounce and are 100 percent grass-fed, which offers two to four times more healthy omega-3 fats," says Burgess. "Pair it with fresh fruit or scrambled eggs for a quick and energizing breakfast."

Buy;‌ Price‌: $7.49

8. Kodiak Power Waffles

Kodiak Power Waffles are great on their own or paired with your favorite nut butter.

Per two waffles: 240 calories, 11 grams of fat (1 gram of saturated fat), 280 milligrams of sodium, 24 grams of carbohydrates, 12 grams of protein, 7 grams of sugar (6 grams of added sugar),3 grams of dietary fiber.

"These high-protein waffles can be microwaved or put in a toaster oven for a quick breakfast," Holly Kramer, MS, RDN says. She suggests topping your waffles with ingredients like nut butter or cottage cheese and fresh or dried fruit.

Buy; ‌Price‌: $7.29

9. Amy's Tofu Scramble

The fiber and protein in Amy's Tofu Scramble will keep you full for a long time.

Per container: 420 calories, 27 grams of fat (4 grams of saturated fat), 790 milligrams of sodium, 24 grams of carbohydrates, 20 grams of protein, 4 grams of sugar (0 grams of added sugar), 5 grams of dietary fiber.

"This is a delicious, savory option that comes together in an instant for breakfast. The combination of tofu, hash browns, spinach and roasted tomatoes is so satisfying," Ashley Krautkramer, RD and certified specialist in obesity and weight management says. "I like that it provides 5 grams of fiber and 20 grams of protein, which helps keep you full for hours."

Buy it‌: ‌Price‌: $7.29

10. Evol Egg White and Spinach Burrito

This is made with egg whites, spinach, roasted tomatoes, roasted potatoes, cheddar cheese and salsa — everything you need to feel satiated.

Per burrito: 260 calories, 8 grams of fat (3 grams of saturated fat), 290 milligrams of sodium, 37 grams of carbohydrates, 10 grams of protein, 1 gram of sugar (0 grams of added sugar), 4 grams of dietary fiber.

"{This} breakfast boasts 10 grams of protein and only 290 milligrams of sodium — which is extremely low for any frozen food option," Wirtz says. "Typically, I recommend that clients stick to less than 500 to 600 milligrams for a frozen meal entree, so this is a fantastic option for those who are watching their sodium."

Buy it‌:;‌ Price‌: $2.24

11. Clovis Farms Organic Frozen Smoothie Pack

You can enjoy one of these frozen smoothie packs any time of the day.

Per pouch: 100 calories, 1 gram of fat (0 grams of saturated fat), 25 milligrams of sodium, 24 grams of carbohydrates, 12 grams of sugar (o grams of added sugar), 3 grams of protein, 7 grams of dietary fiber.

"These frozen smoothie packs have berries, banana, kale and spinach that can easily be thrown in a blender for a minute with either water or milk of choice for a delicious and nutritious breakfast," Klamer says.

Buy it‌:; ‌Price‌: $15.99

12. Sweet Earth Protein Lover's Breakfast Burrito

This burrito is stuffed with plenty of protein-packed ingredients like plant-based sausage, eggs and pinto beans.

Per burrito: 430 calories, 18 grams of fat (7 grams of saturated fat), 560 milligrams of sodium, 47 grams of carbohydrates, 1 gram of sugar (0 grams of added sugar), 19 grams of protein, 6 grams of dietary fiber.

"I like frozen burritos because they are not only convenient, they are tasty and often have a nice mix of protein, fat and carbs which is what the body needs at each meal, "Katherine Metzelaar, MSN, RDN and certified intuitive eating counselor says.

"Having just protein at breakfast often leaves most people feeling sluggish and hungry too early. I love this burrito because it's high in protein but it also gives you much-needed carbs and fat to help fuel the day."

Buy it‌:; ‌Price‌: $3.89

13. Path of Life Organic Steel Cut Oatmeal

Path of Life oatmeals are sweetened naturally with fruit.

"The powerful beta-glucan fiber in oats has been linked to reducing LDL "bad" cholesterol, blood sugar and insulin response," Leah Johnston, RD at SRW says.

"Oats have carbs, protein, fiber and are rich in vitamins and minerals. A polyphenol called avenanthramide is found almost exclusively in oats and is linked to reducing inflammation and protecting against heart disease."

Buy it‌:; ‌Price‌: $5.99