These 10 High-Protein Frozen Meals Are Surprisingly Yummy

As a freelance lifestyle writer, I consider myself beyond lucky to be able to spend my days teaming up with mixologists to predict the drink of summer, interviewing experts about topics like if olive oil expires, and taking you on tours inside some of the prettiest hotel gardens on the planet.

For the past 16 years, I’ve contributed to magazines that focus on everything from travel and wine to fitness and nutrition. Beyond story topics, these are all passions of mine. And with a personal training certification and a degree in kinesiology, a wellness focus often sneaks into many aspects of my personal and professional life.

I know the value and benefits of moving and fueling your body. In fact, I’ve lost count of how many times I’ve reported about the impact of eating enough—and consuming a wide variety of whole foods—and how this is crucial for helping our muscles and our minds run at full capacity. 

Still, I confess that during busy days when I’m working from home, I don’t always follow this important, proven-true advice. Confession: For several months leading up to January 2024, I had been known to grab a piece of fruit and a protein bar and call it “lunch.”

I don’t have data to back this up, but I’m guessing I’m not alone in my hesitation to take a long break from work over the lunch hour to whip up a meal from scratch. Nor do I always want to dedicate five hours on a Sunday to meal prep. (Although kudos to all of you rock stars who do just that!)

For those of us in need of quick-fix fare that’s an actual meal (not just a snack or two thrown together), I made it my mission to start tasting my way through several of the most wholesome high-protein frozen meals you can find.

What Are the Benefits of Protein?

As one of the three main macronutrients, along with carbs and fat, protein consumption is essential for existence. Not only does it provide energy (4 calories per gram), but protein also helps maintain, repair, and build muscle; has been shown to be the most satisfying macronutrient; can increase mental sharpness and boost mood; and more.

“We’ve seen an uptick in interest around protein-rich diets,” Alyssa Pike, R.D., senior manager of nutrition communications at International Food Information Council (IFIC) said in a January 2024 Food and Beverage Trends report. “Consumers are interested in boosting this nutrient any way they can—even the unconventional.”

It’s important to note the high-protein frozen meals we’re reviewing below are part of an all-day approach: Don’t miss our best high-protein breakfasts and colorful high-protein vegetarian dinners, too. (Oh yes, and be sure to try my current nightly treat: a high-protein frozen yogurt bar that tastes like a Dairy Queen favorite.)

So what counts as “protein-rich” or “high-protein,” exactly? I asked my friend Lauren Harris-Pincus, R.D.N., a New Jersey-based registered dietitian nutritionist, founder of Nutrition Starring YOU, and author of The Everything Easy Pre-Diabetes Cookbook, to dish.

“There isn’t a standard definition of ‘high protein’ concerning individual foods,” she tells me. 

According to the FDA, a food must contain 20% or more of the recommended daily intake (RDI) or daily reference value (DRV) to make a claim that it’s a “good source” or is “high” in a particular nutrient. To translate that to a meal, Harris-Pincus tells her clients that something could be high-protein if:

• 20% or more of the calories per serving have protein.
• it contains 20% or more of your required protein grams per day.

Protein needs vary based on many factors, including age, gender, and activity level. However, the general minimum recommendation is 50 grams of protein per day. If you’re young and active, this jumps to about 0.5 to 0.8 grams per pound of body weight, or 75 to 120 grams for a 150-pound person.

How I Tested the High-Protein Frozen Meals

For the sake of this best high-protein frozen meal quest, I sought out entrees that contained 17 grams or more of protein per serving. This figure is at 20% of the happy medium between the low bar of 50 grams and the upper end of 120 grams (using our pretend 150-pound friend as our benchmark).

I purchased each meal from either Target, Trader Joe’s, Whole Foods, or Natural Grocers, and sought out meals that were high-protein. I also prioritized:

• diversity in terms of cuisines and protein types.
• the inclusion of a source of vegetables for filling and gut-friendly fiber.
• a fairly-streamlined ingredient list.

Over the course of two weeks, I followed the microwave instructions on the package of each meal and sampled one per weekday. I was honestly blown away by how far frozen meals have come since my college days. (The key upgrade seems to be the separation of sauces, grains, and vegetables, which diners are instructed to stir together either part-way through the cook time or just before eating.)

The runners-up, listed in order of protein content, are all worth mentioning, and could be a fit for you based on your flavor preferences, food allergies and intolerances, and supermarket selection.

My Top 3 High-Protein Frozen Meals

And now it’s time to dig into the winners. Admittedly, these are just my personal favorites, bringing my decade-and-a-half of experience and food reporting background to the table. That being said, fan reviews online also appear to echo my sentiments.

Best High-Protein Frozen Meal Overall: Kevin’s Natural Foods Thai-Style Coconut Chicken

Protein per meal: 24 grams

I have long considered Kevin to be my long-distance sous chef, and frequently rely on his saucy sous-vide chicken and beef proteins as easy additions to my dinners. The seasonings and sauces pack an incredible amount of flavor, and the meat stays juicy and tender even after reheating. 

So when I heard that Kevin’s Natural Foods was adding frozen bowls to their line up, I leapt at the chance to add them to my cart. All of the bowls offer boast-worthy nutrition stats and ingredient labels, but the real standout for me has been the Thai-inspired bowl that showcases cauliflower rice, carrots, broccoli, and chicken, which all gets coated in a creamy, lemongrass-scented coconut sauce. Beyond the takeout-reminiscent taste, I adored the unique, sog-proof compostable bowl that’s constructed with plant fiber. Just don’t expect the finished product to look quite as pretty as the package. (This sentiment rings true for all of the high-protein frozen meals I tried.)

Still, on my second try of this Thai coconut chicken, this could have totally passed as a restaurant delivery meal once I dressed things up with a shower of fresh basil from my herb garden.

As for fellow fan feedback, others celebrate this entree’s “excellent flavor.”

“This meal is absolutely amazing,” one taste-tester shared. It’s “very authentic, and made me feel like I just traveled to Thailand,” thanks to the “just-right amount of curry and coconut milk.”

Best High-Protein Frozen Meal for Pescatarians: Scott & Jon’s Shrimp Jambalaya Bowl

Protein per meal: 19 grams

I’ve always avoided seafood-centric frozen meals, fearing two qualities: the smell and the potentially less-than-pleasant texture. After just one bite of this Scott & Jon’s creation, I wish I hadn’t let that detract me for so long.

It turns out, shrimp cooks up surprisingly well in the microwave, as did the long-grain rice. This power couple kept me feeling energized for hours, and I enjoyed the extra burst of flavor from the peppers, mushrooms, garlic, tomatoes, and zesty spices.

Although some reviewers note that deeming this “jambalaya” is a stretch, even one south Louisiana resident called it delicious and “a quick and easy jambalaya option.” Another shared that “everything tastes fresh, and the flavors are well-balanced,” noting that you get “a reasonable amount of food for the price.”

Best Budget-Friendly High-Protein Frozen Meal: Healthy Choice Simply Steamers Frozen Chicken Broccoli Alfredo

Protein per meal: 28 grams

Available for an affordable price at my local Target, it would be tough to purchase the ingredients required to whip up a similar meal from scratch, not to mention the value of the time it would take to do just that. 

The secret to this high-protein frozen meal lies in its thoughtful packaging. The sauce, which includes real Parmesan and Romano cheese, a splash of cream, and cornstarch for thickness,steams in a separate bowl under the chicken and broccoli. After a four-and-a-half minute stint in the microwave, the label tells you to stir the protein and veggies into the sauce. I did that in my initial trial, but enjoyed it even more on round two when I transferred the chicken and broccoli to a plate and drizzled the Alfredo on top.

Reviewers confirmed that, even at just 190 calories (I serve it over quinoa or more vegetables, either roasted or steamed), this is “very filling.”

“For those valuing convenience, quality ingredients, and a protein boost, this is a worthwhile choice,” one wrote.

Homemade High-Protein Meals to Try for Lunch

On weekends, I often have more time, motivation, and energy to carve out some time to DIY. Regardless of when or why you add them to your menu, I also recommend these homemade lunch ideas that also clock in above 17 grams or more per serving: