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If you’ve been told to avoid frozen foods, it’s time to re-examine that belief. As a Registered Dietitian, I recommend plenty of healthy frozen foods for toddlers and kids. They are budget-friendly, cook quickly, and can be an integral part of so many family meals!

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Frozen foods have gotten a bad rap, and it’s unfortunate because frozen foods (and canned foods) can be so great!

As a Media Dietitian who has been on many farm and produce tours, I’m here to change your perceptions about frozen foods. While Americans typically think of frozen foods as high in sodium, fat, calories and sometimes sugar, that is not true for all frozen foods.

And when considering frozen foods or even frozen meals for toddlers during busy seasons, sometimes convenience wins out. Because time is a challenge for all of us!

There is no shame on buying frozen foods to feed your family, but if you do prefer to make your own freezer options, here are some of our favorite freezable meals for toddlers!

Are Frozen Foods Okay For Toddlers?

Frozen foods have many benefits, such as versatility, long shelf-life, reduced price point, increased nutrition and more.

Similar or Better Nutrition Profile to Fresh

This may be surprising to you! In fact, many frozen foods rival fresh foods in terms of nutrition, with some even coming out with higher nutrient levels! This is because frozen foods, like frozen produce, for example, is flash frozen right from peaking.

This flash-freezing process keeps nutrients locked in (as well as flavor!), allowing you to purchase this product months later with the same nutrition profile. This is not the same with fresh produce!

Fresh produce often travels long and far distances (unless you buy it locally), and the longer it sits out (either on grocery shelves or throughout the travel process), the more nutrition seeps out.

A study done by the University of Georgia found that frozen produce is more nutritious than its 5-day fresh-stored counterpart, in some cases.

Shelf Life

You can buy in bulk and store essentials like frozen produce, rice, meatballs, or waffles for months, making meal planning simpler and more flexible.

For parents of toddlers or picky eaters, frozen foods provide an easy way to consistently offer a variety of textures and flavors without the pressure of using everything up before it spoils.

Along with a longer shelf life, frozen foods can help reduce food waste because foods won’t rot as quickly.

Convenience

When you have young toddlers and kids, time is often of the essence for cooking meals. There’s usually a small window from pre-school or school pickup until the hunger strikes and you want to capitalize on it!

Frozen foods offer so much convenience – no washing, chopping, or prepping needed—which makes it easier to serve balanced meals even on hectic weeknights.

Healthy Frozen Foods for Toddlers and Kids

While there are many more options for healthy frozen foods for kids, here are 10 of my favorite dietitian-approved options that I always have on hand and stocked up.

Some are complete frozen meals for toddlers, while others are components that you can layer together.

1. Frozen Fruits and Vegetables

If you aren’t buying frozen fruits and vegetables yet, this is your sign to start. Not only are they much less expensive than fresh, but they are packed with nutrition since they are picked at peak ripeness and flash frozen.

Plus, you don’t have to worry about them going bad or rotting away in the back of your fridge. They have a long shelf life!

Frozen fruits and veggies are staples in so many of my easy recipes, like toddler mac and cheese or this pear and banana smoothie.

And if the mushy texture scares you away, there are ways to cook them to keep them crisp. Try these air fryer frozen green beans.

• Why they’re great: Frozen veggies are easy to steam and add to meals or serve as finger foods. Try peas, carrots, corn, and green beans.Frozen fruits are perfect for smoothies, thawed in oatmeal or even served defrosted as a fun snack!
• Toddler tip: Mash lightly or serve with a safe dip like yogurt, sweet potato cookie dough or hummus.

Don’t even shy away from the frozen spinach! It’s a great add-in for toddler smoothies, pasta, quesadillas and more.

2. Frozen Whole Grain Waffles

I’m pretty confident that all kids love waffles. And while I love making homemade waffles when we have the time (chocolate protein waffles and sweet potato waffles are staples!), busy weekday mornings often look like frozen waffles with some fruit and scrambled eggs or yogurt.

I’ll buy them at Costco when I go for the big size. But, if you want extra fiber, protein and nutrition, look for whole grain waffles, like Kashi, Kodiak Cakes or those made with grains and seeds.

• Why they’re great: Look for low-sugar, high-fiber options. Great for breakfast or a snack with nut butter or yogurt.
• Toddler tip: Cut into strips or fun shapes, pair or top them with peanut butter, yogurt or strawberry chia sauce.

3. Frozen Turkey or Chicken Meatballs

Meatballs are such an easy staple for healthy frozen meals for toddlers. You can throw easily form a meal around them, them in pasta (which also cooks quickly!), soups, rice, bowls and more.

I love Amylu (which you can also get at Costco!), but there are so many options for frozen meatballs now-a-days.

• Why they are great: Great source of protein and iron. They are usually pre-cooked so only need to be re-heated.
• Toddler tip: Pair with different sauces, mashed sweet potato, whole grains or pasta.

4. Frozen Brown Rice or Quinoa Packets

Frozen brown rice is a great whole grain side to keep on hand, ready in minutes. You can also use rice or grain pouches, like these, in your frozen toddler meals.

When I don’t have a side prepared, I often resort to frozen rice or pre-cooked rice, and add a fun sauce.

• Why it’s great: Quick to heat and easy side option.
• Toddler tip: Mix with beans, cheese, or veggies.

5. Frozen Sweetpotatoes or Butternut Squash Cubes

Let’s face it – sometimes you just don’t want to chop up a squash or even have the energy to chop and roast sweetpotatoes, even though they are incredibly delicious.

Keeping some frozen sweetpotatoes, and/or butternut squash on hand is an easy flavorful side dish for toddlers. Both are naturally sweet, and full of Vitamins A and C, antioxidants and fiber, so a nutritional win.

You can even opt for frozen sweetpotato fries or tots (I love Alexia) for no-prep options – most store-brands will have their own version as well.

You can even mash up microwaved sweetpotatoes or butternut squash to add to pastas and sauces, like sweet potato pasta sauce and sweet potato mac and cheese.

6. Frozen Edamame (shelled)

Whether you have plant-based kids or not, frozen edamame is an easy protein source, and it’s also high in other nutrients, like fiber, calcium and more!

It’s easy to defrost in a school lunchbox, or even add to accepted dishes, like mac ‘n cheese, pasta, rice, stir-fries and more.

• Why it’s great: High in protein, fiber, and iron.
• Toddler tip: Serve warm and mashed slightly for younger toddlers. Add to pasta or rice for more acceptance.

7. Frozen Chicken Nuggets

I know, I know – chicken nuggets are a cliche, but kids like them! And you can pair them with a nutritious side, like those microwavable frozen sweetpotatoes, or fruits and veggies.

Chicken nuggets offer an easy protein source, and generally, you can find baked options that are fairly healthy.

I’ll typically pair chicken nuggets with roasted potatoes or sweetpotatoes, or even tortillas with butter or hummus, and a veggie snack plate.

8. Frozen Seafood

Seafood can be tricky for kids, so I always recommend buying frozen food for a long shelf life and lower price point!

Frozen shrimp can be incredibly versatile and easy to pair with rice or pasta. Frozen salmon can be cooked quickly in the air fryer, and with a nice sauce (like BBQ sauce, or honey mustard), may be more attractive to kids. Fish sticks are also a hit.

I’ll also plug Butcher Box here because we love their frozen salmon and even scallops. High quality and delivered right to you.

Plus, seafood is full of necessary omega-3 fatty acids, protein, antioxidants, B-Vitamins and more.

• Why it’s great: Rich in omega-3s and protein.
• Toddler tip: Flake well and serve with a veggie side or mashed avocado.

9. Frozen Burritos or Bean Mixes

Frozen burritos are great as frozen toddler meals because they can be served for any meal! I also enjoy these myself for a quick lunch.

Plus, bean burritos offer a great opportunity to get more beans and pulses into our diets – something Americans are falling short of. Beans and pulses offer protein, fiber, iron, potassium and so much more!

Some great options are Amy’s, Thrive Market (so many options!) and Red’s (I believe you can buy Red’s in bulk at Costco).

• Why it’s great: Ready in minutes, high in protein, fiber and micronutrients.
• Toddler tip: Serve with tortilla chips and salsa to make it fun.

10. Frozen Avocado Slices

Hear me out on this one – avocado is such a versatile food to add to so many things to increase creaminess and nutrition.

As a nutrition professional, avocado is one of the most highly recommended foods – it fits into nearly every diet, plus it’s gluten-free, dairy-free, sugar-free, etc.

People love avocados, but you have such a small window to get their perfect ripeness! Frozen avocado chunks helps solve that.

Plus, avocado is full of healthy unsaturated fats, which help with inflammation, help with satiety, digestion and more. Avocados offer fiber, magnesium, potassium, Vitamin K and more.

You can use frozen avocado chunks in smoothies, pasta sauces, spinach pestos and more.

So, those are some of my favorite frozen food options for toddlers. I hope this gives you some inspiration to include them in your grocery shopping and meal prep!