Picture of Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD

Mary Ellen Phipps, MPH, RDN, LD, the founder of Milk & Honey Nutrition, is a diabetes dietitian (Registered Dietitian Nutritionist) renowned for combining her knowledge of diabetes and culinary expertise into easy-to-follow recipes and articles!

Overview

Top List of Diabetes-Friendly Frozen Meals

Article Overview

best diabetes friendly frozen meals cover

A trip to the frozen section at your local grocery store may be overwhelming with choices. Here are key things to look for when it comes to diabetes-friendly frozen meal options!

We live in a fast paced culture, and all need to rely on quick frozen meal options occasionally. And, there are a lot of great diabetes-friendly frozen meals at your local store!

Personally, as a dietitian living with diabetes myself, I love knowing there are quick and easy meal options out there that make life easier for me and my family. Even though I have diabetes, I’m a busy working parent just like many other people and sometimes cooking a full meal just isn’t an option. Frozen meals are very helpful for me. And, the dietitian in me loves that there are so many healthy options these days that I can enjoy myself and recommend to you!

Can people with diabetes eat frozen meals?

Absolutely! People with diabetes can eat lots of different types of frozen meals. Some frozen meal options are marketed specifically to people with diabetes and labeled as diabetes-friendly frozen meals, while other frozen meals for diabetes Iare a bit harder to spot. But, that’s why you’re here! 

diabetes friendly frozen meals at grocery store

Convenient frozen foods for people with diabetes

Nearly everyone relies on frozen food at some point or another. And people with diabetes are no different. Convenient blood sugar-friendly frozen meals for diabetes do exist!

What to look for in diabetes-friendly frozen meals

When we’re looking at frozen meals and which ones to choose for diabetes, we want to look for as many of the following characteristics as we can:

NutrientTargets
Protein10g or more
Fiber4g or more
Sodium<900mg
FatPlant based sources

New Diabetes-Friendly Frozen Meals in 2024

I originally wrote this post back in 2021, so it was time for a 2024 update! These are some new products I’ve discovered this year and have been included in the lists below!

  • Life Cuisine Carb Wise Chicken Flatbread Melt
  • Real Good Foods Sausage Egg and Cheese Breakfast Burritos
  • Real Good Foods Orange Chicken
  • Against the Grain Three Cheese Pizza

What are the best frozen meals for diabetes?

Are Amy’s frozen dinners healthy? Are Lean Cuisines better? Or what about Stouffer’s? Is that one ok?

I’ve been asked all of these questions and more. So, let’s dive in. What are the best frozen meals for diabetes? I tried to pick at least 4-5 options for each of the categories below. Some have more and some have less. And these are not the only great diabetes-friendly frozen meals available. There’s no way I could cover every great option out there. These are some of my favorites!

Categories for Frozen Meals

Interested in a particular type of frozen meal that is diabetes-friendly? Jump to one of the sections below:

List of best diabetes-friendly frozen meals

*Some of the meals below are great quality options, but the portion provided is quite small. Remember, you’re allowed to be satisfied when you eat. If a portion seems too small or you’re still hungry, it’s ok to eat more food to feel satisfied. Just remember to adjust medication dosages accordingly if needed.*

best diabetes friendly frozen meals
  1. Blake’s Chicken Pot Pie
  2. Lean Cuisine Cauli Bowls
  3. Saffron Road Lemongrass Basil Chicken
  4. Don Lee Farms Crispy Shredded Chicken Tacos
  5. Life Cuisine Carb Wise Chicken Flatbread Melt
  6. Real Good Foods Orange Chicken
  7. Amy’s Cheese Pizza Snacks
  8. Urban Pie Pizza Co. Spinach & Roasted Mushrooms Thin Hemp Seed Crust Pizza
  9. Against The Grain Three Cheese Pizza
  10. Lean Cuisine Favorites Spaghetti and Meatballs
  11. Evol Butternut Squash & Sage Ravioli
  12. Healthy Choice Zero Bowls
  13. Lean Cuisine Balance Bowls
  14. Red’s Organic Chicken, Cilantro & Lime Burrito
  15. Amy’s Greek Spanakopita Wrap
  16. Evol Chicken Bean & Rice Burrito
  17. Amy’s Black Bean Veggie Burgers
  18. Evol Veggie Burrito Bowl
  19. Applegate Chicken Nuggets
  20. KidFresh Spaghetti Loops with Meat Sauce
  21. Dr. Praeger’s Sweet Potato Dinosaurs
  22. Healthy Choice Power Bowls
  23. Hilary’s Eat Well Veggie Burgers
  24. Feel Good Foods Vegetable Egg Rolls
  25. Jimmy Dean Delights Turkey Sausage Breakfast Bowl
  26. Real Good Foods Sausage Egg and Cheese Breakfast Burritos
  27. Good Food Made Simple Tomatillo Salsa Verde Scramble Breakfast Burrito
  28. Start Right Waffle Sliders
  29. Kashi Go Protein Waffles

Best diabetes-friendly frozen dinners

The following frozen meal options are great for any situation and can be found at most grocery stores! They offer quality carbohydrates and protein and make a great blood sugar-friendly meal.

1. Blake’s Chicken Pot Pie

diabetes friendly frozen meals blakes chicken pot pie

I love chicken pot pie! Blake’s Chicken Pot Pie has 12g protein and only 33g carbohydrate.

  • Fat: 24g
  • Fiber: 4g
  • Protein: 13g
  • Sodium: 720mg

2. Lean Cuisine Cauli Bowls

diabetes friendly frozen meals  lean cuisine cauli bowl

Lean Cuisine Cauli Bowls come in several different varieties and and pack a ton of fiber thanks to all that cauliflower!

  • Fat: 8g
  • Fiber: 9g
  • Protein: 11g
  • Sodium: 660mg

3. Saffron Road Lemongrass Basil Chicken

diabetes friendly frozen meals  saffron road lemongrass basil chicken

Saffron Road Lemongrass Basil Chicken is delicious and lower in sodium compared to similar meals. It also offers 16g protein per serving.

  • Fat: 8g
  • Fiber: 1g
  • Protein: 16g
  • Sodium: 540mg

Best high-protein frozen meals

All of the meals below have 20g protein or more. Higher protein meals can help stabilize blood sugars and keep you full and satisfied.

4. Don Lee Farms Crispy Shredded Chicken Tacos

diabetes friendly frozen meals  don lee farms shredded chicken tacos

I first discovered Don Lee Farms Crispy Shredded Chicken Tacos at Costco and they are a staple in our house now. I usually eat 3-4 for dinner which totals 21-28g protein!

  • Fat: 6g
  • Fiber: 1g
  • Protein: 7g
  • Sodium: 260mg

5. Life Cuisine Carb Wise Chicken Flatbread Melt

life cuisine carb wise flatbread melt

Not only does the Life Cuisine Carb Wise Chicken Flatbread Melt have 31g protein it also has 16g fiber!

  • Fat: 22g
  • Fiber: 16g
  • Protein: 31g
  • Sodium: 790mg

6. Real Good Foods Orange Chicken

diabetes friendly frozen meals real good foods orange chicken

Real Good Foods Orange Chicken is gluten free, and it has 23g protein per serving. Add some broccoli or your favorite veggie, and you’ve got a delicious low carb and high protein meal!

  • Fat: 6g
  • Fiber: 1g
  • Protein: 23g
  • Sodium: 550mg

Best diabetes-friendly frozen pizzas

These frozen pizzas and pizza crusts are lower in carbohydrates and higher in protein and fiber than most options on the market.

7. Amy’s Cheese Pizza Snacks

diabetes friendly frozen meals amys cheese pizza snacks

Imagine a blood sugar-friendly pizza pocket and that’s what you have with Amy’s Cheese Pizza Snacks! Each serving has 9g of protein and 25 Total carbohydrates.

  • Fat: 9g
  • Fiber: 1g
  • Protein: 9g
  • Sodium: 460mg

8. Urban Pie Pizza Co. Spinach & Roasted Mushrooms Thin Hemp Seed Crust Pizza

urban pie thin crust hemp seed frozen pizza

Urban Pie Pizza Co. Spinach & Roasted Mushrooms Thin Hemp Seed Crust Pizza is an amazing ready to cook frozen pizza option. They add nuts and seeds to their crusts and pile on the veggies too.

  • Fat: 13g
  • Fiber:2g
  • Protein: 14g
  • Sodium: 610mg

9. Against the Grain Three Cheese Pizza

against the grain three cheese frozen pizza

I’ve love Against the Grain’s frozen bread for a long time and they’ve taken the same flavor and texture and put it into pizza form. Against the Grain Three Cheese Pizza is a high in protein and surprisingly low in sodium.

  • Fat: 20g
  • Fiber: 0g
  • Protein: 16g
  • Sodium: 180mg

Best diabetes-friendly frozen meals with pasta

Remember, pasta is never off limits just because you have diabetes! These meals do a good job of offering moderate portion sizes and combining pasta with protein sources and veggies.

10. Lean Cuisine Favorites Spaghetti and Meatballs

lean cuisine protein kick spaghetti and meatballs

Lean Cuisine Favorites Spaghetti and Meatballs is delicious though smaller in portion size. It’s ideal for a smaller meal situation but still packs 17g protein.

  • Fat: 4.5g
  • Fiber: 3g
  • Protein: 17g
  • Sodium: 670mg

11. Evol Butternut Squash & Sage Ravioli

evol butternut squash and sage ravioli

For ravioli, this is my top pick! Pair Evol Butternut Squash & Sage Ravioli with some veggies and you’ve got a great well rounded meal!

  • Fat: 7g
  • Fiber: 2g
  • Protein: 14g
  • Sodium: 650mg

Best low-carb frozen meals

These low-carb frozen meals all have <20g carbohydrate. You may want to pair an additional carbohydrate source with them if needed, or enjoy them on their own!

12. Healthy Choice Zero Bowls

diabetes friendly frozen meals healthy choice zero bowls

Healthy Choice Zero Bowls bowls are great for a small lunch since they’re smaller serving size. But, they pack a ton of flavor and have no added sugar.

  • Fat: 7g
  • Fiber: 7g
  • Protein: 27g
  • Sodium: 530mg

13. Lean Cuisine Balance Bowls

diabetes friendly frozen meals  lean cuisine balance bowl lemon garlic shrimp stir fry

Lean Cuisine Balance Bowls are a fairly new offering from Lean Cuisine. They’ve earned the new American Diabetes Association Better Choices for Life seal (the first frozen meal to do so)!

  • Fat: 5g
  • Fiber: 6g
  • Protein: 13g
  • Sodium: 560mg

Best frozen burritos for diabetes

The following frozen burritos offer moderate carbohydrate amounts from veggies and complex carbohydrate tortillas and 12-17g protein per burrito.

14. Red’s Organic Chicken, Cilantro & Lime Burrito

red organic chicken cilantro lime and rice burrito

The cilantro and lime flavor combo in Red’s Organic Chicken, Cilantro & Lime Burrito is amazing! Each burrito has 12g protein.

  • Fat: 10g
  • Fiber: 2g
  • Protein: 12g
  • Sodium: 520mg

15. Amy’s Greek Spanakopita Wrap

diabetes friendly frozen meals  amys greek spanakopita wrap

Amy’s is known for their delicious meals and frozen burritos, and the Amy’s Greek Spanakopita Wrap is one of my favorite flavors! It also has 12g protein.

  • Fat: 13g
  • Fiber: 4g
  • Protein: 12g
  • Sodium: 810mg

16. Evol Chicken Bean & Rice Burrito

diabetes friendly frozen meals evol chicken bean and rice burrito

The flavors in this Evol Chicken Bean & Rice Burrito are a bit milder than the other options, but still equally delicious! My kids love these, and with 17g protein, they’re always satisfied.

  • Fat: 11g
  • Fiber: 4g
  • Protein: 16g
  • Sodium: 630mg

Best meatless frozen dinners for diabetes

If you’re looking for a plant-based diabetes-friendly frozen meal, these meals offer a great option. They’re loaded with plant-based sources of protein and complex carbohydrates.

17. Amy’s Black Bean Veggie Burgers

diabetes friendly frozen meals  amys black bean veggie burgers

For frozen veggie burgers, Amy’s Black Bean Veggie Burgers have always been my favorite for flavor. Each burger has 6g protein, 3g fiber, and 18g carbohydrate.

  • Fat: 4g
  • Fiber: 3g
  • Protein: 6g
  • Sodium: 300mg

18. Evol Veggie Burrito Bowl

diabetes friendly frozen meals evol veggie burrito bowl

If you’re looking for a higher-fiber meatless meal, the Evol Veggie Burrito Bowl has 8g fiber/meal!

  • Fat: 16g
  • Fiber: 9g
  • Protein: 7g
  • Sodium: 850mg

Best diabetes-friendly freezer meals for kids

We can’t forget about the kids! These meals are more kid-friendly but offer ample amounts of protein and fiber!

19. Applegate Chicken Nuggets

applegate chicken nuggets

Every person needs a good go-to frozen chicken nugget! Applegate Chicken Nuggets are my pick for quality and flavor.

  • Fat: 9g
  • Fiber: 0g
  • Protein: 12g
  • Sodium: 350mg

20. KidFresh Spaghetti Loops with Meat Sauce

kid fresh spaghetti loops with meat sauce

KidFresh Spaghetti Loops with Meat Sauce incorporate more veggies than other alternatives which means they have more fiber.

  • Fat: 4g
  • Fiber: 3g
  • Protein: 9g
  • Sodium: 350mg

21. Dr. Praeger’s Sweet Potato Dinosaurs

dr praegers sweet potato littles

Dr. Praeger’s Sweet Potato Dinosaurs adorable little dinosaurs are a great way to get kids excited about eating more veggies.

  • Fat: 7g
  • Fiber: 2g
  • Protein: 2g
  • Sodium: 200mg

Best healthy frozen lunches for diabetes

For lunchtime, we want to focus on high-quality fiber and protein-rich options. I like these meals because they can be paired well with other foods too.

22. Healthy Choice Power Bowls

diabetes friendly frozen meals healthy choice power bowls

Healthy Choice Power Bowls are big on veggies. They run ~15g carbohydrate in each meal, with 5-7g fiber.

  • Fat: 9g
  • Fiber: 6g
  • Protein: 23g
  • Sodium: 600mg

23. Hilary’s Eat Well Veggie Burgers

diabetes friendly frozen meals  hilarys eatwell veggie burgers

Hilary’s Eat Well Veggie Burgers are another delicious veggie burger option. I prefer them cooked on the stovetop but you can also heat them up in the microwave.

  • Fat: 5g
  • Fiber: 2g
  • Protein: 2g
  • Sodium: 200mg

24. Feel Good Foods Vegetable Egg Rolls

feel good foods vegetable egg rolls

I discovered Feel Good Foods Vegetable Egg Rolls a few years ago and they’ve been a staple in my freezer for gluten-free and blood sugar-friendly frozen entree options. These vegetable rolls are delicious and super filling.

  • Fat: 6g
  • Fiber: 2g
  • Protein: 2g
  • Sodium: 320mg

Best diabetes-friendly frozen breakfast meals

All of these frozen breakfast options are rich in protein and will help keep you satisfied without spiking blood sugar levels. And, more additional breakfast options, check out this post on quick and easy breakfasts!

25. Jimmy Dean Delights Turkey Sausage Breakfast Bowl

jimmy dean delights breakfast bowl

Jimmy Dean may be better known for their sausage and breakfast sandwiches, but they nailed the egg white bowl category too with their Jimmy Dean Delights Turkey Sausage Breakfast Bowl! This is a hearty breakfast option with 22g carbohydrate and 19g protein.

  • Fat: 12g
  • Fiber: 3g
  • Protein: 19g
  • Sodium: 730mg

26. Real Good Foods Sausage, Egg, and Cheese Breakfast Burrito

real good foods breakfast burritos

Real Good Foods has mastered the low-carb breakfast wrap. Real Good Foods Sausage, Egg, and Cheese Breakfast Burrito is made from a low-carb flour tortilla, and balanced with sausage, egg, and cheese. They discontinued one of my other favorites but these come in a close second – Real Good Foods Sausage Breakfast Sandwiches.

  • Fat: 17g
  • Fiber: 11g
  • Protein: 15g
  • Sodium: 700mg

27. Good Food Made Simple Tomatillo Salsa Verde Scramble Breakfast Burrito

diabetes friendly frozen meals good food made simple tomatillo salsa verde scramble breakfast burrito

If you’re in the mood for a breakfast burrito, Good Food Made Simple Tomatillo Salsa Verde Scramble Breakfast Burrito will give you a breakfast with 12g protein and 35g carbohydrate.

  • Fat: 6g
  • Fiber: 1g
  • Protein: 12g
  • Sodium: 540mg

28. Start Right Waffle Sliders

start right waffle sliders

Start Right Waffle Sliders offers a delicious breakfast sandwich option that’s blood sugar friendly!

  • Fat: 24g
  • Fiber: 1g
  • Protein: 15g
  • Sodium: 640mg

29. Kashi Go Protein Waffles

diabetes friendly frozen meals kashi go protein waffles

Kashi Go Protein Waffles have only 11g carbohydrate but 6.5g protein each!

  • Fat: 9g
  • Fiber: 4g
  • Protein: 13g
  • Sodium: 230mg

Keto frozen meals

Many of the frozen meals listed above could be labeled as a keto frozen meal. There may be times when you want a lower-carb option. But, you don’t have to look for ket frozen meals specifically if you’re living with diabetes.

My go-to brand when my blood sugar is running higher and I want something lower carbohydrate is Real Good Foods. Their product line includes everything from chicken nuggets to breakfast sandwiches, to enchiladas. And, all are very low in carbohydrates and offer large amounts of protein.

Make your own diabetes-friendly frozen meals

If you’re feeling up for a day of freezer cooking, make sure to check out my e-book “Freezer Cooking“… it walks you step by step through a day of meal prepping and stocking your freezer with yummy diabetic frozen meals!

This post was updated from its original post date in June 2021.


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11 Responses

  1. I signed up several times for your subscription to get your Costco list but have not received it in my email to date.

  2. I do see Lean Cuisine and Healthy Choice among your selections I don’t see one Smart Ones listed. I thought I was doing good for myself by stocking up on them, some are good others not so good. I look at the sugar content but I see the carbs and protein seam to be more important. I will make a list of some of your selections and try them out. thank you, JP Brannigan

  3. Thank you for this comprehensive list Amy! My father has such a hard time with picking the right foods.
    How do I request the Costco list, as they frequent their’s often.

  4. i am going blind online trying to find easy frozen meals for pre diabetes. i’m am considering to go all out for a keto diet. please include me on your list. i think i’ll do better with some guidance. thanks

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