Buying frozen vegetables is one of the best ways to always have budget-friendly nutritious options on hand. Plus, they’re just as healthy as fresh veggies and more readily available, meaning you can enjoy your favorite flavors out of season.
“Frozen vegetables are amazing because they offer all of the nutritional value but at a fraction of the cost,” gastroenterologist Will Bulsiewicz, M.D., emphasized in a recent Instagram post.
In the video, Bulsiewicz focused on three types of frozen vegetables that provide great benefits. Here are his recommendations—plus recipes to incorporate them into your meals.
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Related: The #1 Fall Vegetable to Support Your Metabolism, According to a Gastroenterologist
1. Frozen Broccoli
You may already have this in your freezer, but in case you weren’t already aware, frozen broccoli is one of the healthiest frozen veggies to have on hand.
“Broccoli is a cruciferous vegetable, it’s high in fiber, it’s got tons of cancer-fighting phytochemicals, it’s amazing,” Bulsiewicz said.
Try one of these recipes that start with a bag of frozen broccoli, from our One-Pot Lemon-Broccoli Pasta with Parmesan to our Stovetop Veggie Frittata.
2. Frozen Okra
If you’re an okra lover, you can enjoy it all year long when stored frozen—and it’s also great for your gut health, according to Bulsiewicz.
“It has mucilage, which is the stuff that’s gelatinous and actually that’s incredibly good for your microbiome,” he explained.
We love hearing this news because it’s just the season for comforting recipes like our Shrimp & Okra Gumbo and Spicy Tamarind Stewed Fish & Okra.
3. Frozen Root Vegetables
You really can’t go wrong with a veggie blend, and for Bulsiewicz, frozen root vegetables are a must-add for your cart.
“Root veggies [are] so in for fall season,” the cookbook author said. “If you look at the blue zones, people coming from the blue zones, 65% of the calories are coming from root veggies, legumes and whole grains. You need more of these.”
The blue zones that Bulsiewicz is referring to are the five areas of the world that have populations which tend to live longer than the average life span, primarily due to their healthy eating patterns and lifestyles. For more longevity-focused tips, check out these 5 healthy habits that can help you live to 100, according to an expert.
Sheet-Pan Roasted Root Vegetables are an easy veggie side dish, or try them on top of this Goat Cheese Polenta for a cozy bite.
Up next: Eating More of This Type of Fiber May Influence Our Decision Making Around Food, According to New Research
Frozen vegetables are always flavorful. They are frozen at peak season, so no matter the time of year, they will be as fresh as they were when they were picked from the vine. We’ve compiled a list of 10 frozen vegetables that are must-haves in our kitchens, complete with ideas for how to incorporate them into your favorite recipes.
Chances are you have a bag or two of frozen vegetables hiding in your ice box. We're here to encourage you to use them and to stock up on the ones you like most. They come in handy when you're making a quick dinner or need a fast side dish. We also love them as a way to bulk up your favorite pasta , soup, or stew.
01
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Sweet Peas
Stir-fry and fried rice are great options for whipping up a quick dinner. And if you want a true takeout feel, there will be peas. Since peas are so small, they don’t take long to defrost. You can add them straight from the freezer to whatever dish you’re making—they will thaw out in just a minute or two. If you prefer to thaw and drain them first, you won’t have to worry about the peas releasing any of their water into the dish as they thaw. You can also toss a handful of frozen peas into all kinds of risotto or pasta.
02
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Broccoli
There's a lot to love about frozen broccoli, but our number one reason is that the heads are already broken down into bite-sized florets, so there's no prep needed before cooking this favorite crucifer. We like adding broccoli to pasta dishes to make them more nutritious and filling. You can add the frozen broccoli to the pot of pasta water in the last few minutes of cooking, then drain everything together.
Frozen broccoli also makes a great side dish when it's roasted. You don't need to thaw the broccoli before using—just toss it with some olive oil and whatever seasonings you like and stick it in the oven. The high heat of the oven will help the moisture from the frozen vegetable evaporate, leaving you with perfectly tender roasted broccoli.
5 Ways to Cook Frozen Broccoli for Fast, Nutritious Dinners
03
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Artichoke Hearts
Marcus Nilsson
You're probably used to seeing jarred artichoke hearts at the grocery store, but keep an eye peeled the next time you're in the freezer section. Many stores sell frozen halved or quartered artichoke hearts. You can use them pretty much anywhere a recipe calls for jarred artichokes—just be sure to thaw them completely before using. They work well in spinach artichoke dip, and our skillet chicken dinner that has a similar flavor profile. They add a meaty texture to pasta salads, as well. You can roast them, too. Be sure to pat them dry with paper towels or a clean dish towel first to remove as much moisture as possible.
How to Cook with Canned or Jarred Artichokes, a Superstar Pantry Staple
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Corn
Frozen corn is one of our favorites because it's so versatile. Sauté it with some butter, salt, and pepper, and you have a delicious summery side dish (no need to defrost the corn first). You can also stir some kernels into a pot of chili, your favorite soup or chowder, frittata, quiche, or a batch of cornbread batter.
If you have any produce that's close to expiring, cut it up and stash it in freezer-safe bags. It's like having homemade frozen vegetables, and it's a great way to reduce food waste.
05
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Edamame
Edamame is so nutritious, and frozen edamame has the added benefit of already being removed from the pods. Quickly steam them in the microwave and sprinkle with flaky salt for an easy, nutritious afternoon snack. They are a great vegetable to add to stir-fry or pair with other vegetables for a quick sheet-pan dinner. If you really love the flavor, blend them into a creamy dip and serve with crudités.
An honorable mention here goes to frozen lima beans if you can find them. They are pre-cooked and peeled, which saves a lot of time and effort. They're perfect for stirring into soups to add more protein.
06
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Potatoes
Chris Simpson
There’s no shame in storing a bag of French fries or tater tots in the freezer, but our preferred frozen source of potatoes is a couple of bags of frozen shredded potatoes. You can use them to make potato pancakes or sauté them with leftovers for a hearty breakfast, like in our leftover skillet breakfast. They also form the top layer of this comforting beef and cheddar casserole.
Cooking Frozen Vegetables in the Air Fryer
Many frozen vegetables, like broccoli, green beans, artichokes, and potatoes, crisp up so nicely in the air-fryer. Aim for a relatively high temperature (around 400 degrees Fahreneheit) and place the vegetables in an even layer in the greased basket. Each vegetable will take a different amount of time to cook, so start checking on them at around 10 minutes.
07
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Spinach
Spinach is another versatile frozen vegetable we always have on hand. Try to defrost it in the refrigerator overnight before using if you can. And, as spinach has a high water content, be sure to squeeze out any excess moisture once it’s thawed. Then, you can use the defrosted spinach in just about any recipe that calls for spinach—except for salads. Pile it in between layers of lasagna, fold it into quiche batter, or even bulk up your favorite savory soup or stew. One use you might not have thought of: Frozen spinach is great in green smoothies—it adds a pop of color and extra nutrients to a quick breakfast.
Why You Should Always Have a Bag of Spinach in Your Freezer—Plus, How to Defrost and Cook With It
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Cauliflower Rice
Cauliflower rice is a great low-carb substitute for regular rice and other grains. Swap some of the grains for steamed cauliflower rice in grain salads or stir-fry. It should always be thawed before use.
09
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Green Beans
When the green beans in the produce section don't look so fresh, frozen is better than canned. Frozen green beans will still retain some of their snappy texture when cooked. We like to stir them into curries or enjoy them roasted them in the oven with ginger and garlic.
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Carrots
Lennart Weibull
Frozen carrots are handy to add to fried rice and stir-fries, just like frozen peas. They also simmer nicely in beef stew and can be used as the base for creamy carrot soup.