I keep an array of frozen veggies around all the time and as a registered dietitian, I recommend clients do the same. Cooking frozen vegetables is one of the easiest and quickest ways to get meals on the table.
Whether you’re juggling busy weeknights or find yourself throwing away fresh veggies that got lost in the back of your refrigerator’s veggie drawer, frozen veggies can be a game-changer. I’ll walk you through a few simple methods for cooking frozen vegetables, along with tips to make them taste great.
The best frozen vegetables to keep in your freezer
- Peas – They’re sweet and kid-friendly. And work well in soups, as a side, or added to fried rice.
- Broccoli – Holds up well when roasted. And it works well when added to soups or served as a side.
- Cauliflower – Like frozen broccoli, it lends itself well to roasting and can be added to soups or stews or served as a side. Try the multicolored frozen cauliflower from Trader Joes!
- Spinach – It’s already washed and chopped for you at the peak of freshness. Add it to frittatas, scrambled eggs, quesadillas, and more.
- Edamame – High in fiber and protein. One of my daughters loves to eat salted edamame from the pods. It’s also great shelled and added to salads or eaten on it’s own.
- Mixed frozen vegetables – I used to cook these all the time for my kids when they were little. They’re quick to make and work well in soups or just boiled or microwaved and tossed with butter or olive oil and salt and pepper.
How to use the best frozen veggies in something other than smoothies
In general, it’s best to avoid boiling frozen veggies in a pot of water because this leaves them soggy. And who wants to eat soggy vegetables?! We want to save you from throwing out those bags of frozen vegetables and give you some ideas for how to cook with frozen veggies.
Are frozen vegetables as healthy as fresh
As registered dietitians, we get asked this question a lot. The answer is YES. Fresh vegetables are flash frozen just after being picked so they retain their freshness and nutrients
Easy ways to use frozen spinach
This is one of the best frozen veggies in my opinion, because you toss it in soups, one pot meals, sheet pan meals, and quesadillas. Thaw the spinach in the refrigerator overnight or in the microwave and squeeze out as much liquid as you can. Then toss it in whatever you’re cooking like this spinach lasagna.
How to cook frozen broccoli or cauliflower
Preheat oven to 425 F. Toss frozen broccoli and/or cauliflower in plenty of olive oil. Add salt and pepper. Place in the oven for 20-30 minutes depending on the size of the florets.
It’s ok if they start to brown. The idea is that the water evaporates as they roast which leaves them pretty darn tasty with some crispy parts. (You can also roast them at 450 F which will just take less time and give you a more crispy veg).
Cooked frozen broccoli works well as a side or use as it to top baked potatoes and then top with your favorite grated cheese for a quick and easy go-to meal, or toss with other roasted vegetables like frozen cooked cauliflower.
How to use frozen peas
Add to any soup, or make pea soup with them! I use them in my Black-eyed pea, bacon, and kale soup as well as in fried rice. You can add them frozen, or partially or fully thaw them in the microwave. Whichever way you choose to thaw, add small frozen veggies towards the end of the cooking process so as not to overcook them. Peas definitely fall into best frozen vegetables category.
Frozen green beans
I always keep a bag of green beans in the freezer for those times I need to rely on my go-to meals. I definitely prefer fresh to frozen, but steaming frozen green beans in a bowl with a few tablespoons of water or on the stovetop prevents them from becoming waterlogged.
My favorite way to season green beans is with Jane’s Krazy Mixed-up Salt and butter. I also like to toss them with mustard vinaigrette and serve room temp as a side or add them to a tossed salad. I also recently tried sautéing them in olive over medium-high heat and they were quite good!
Frozen edamame
Keep these on hand in both in the pods and shelled. I like to cook edamame in the shell as part of an afterschool snack or an easy veggie side. Use shelled, thawed edamame in dishes like Easy Weeknight Tofu Veggie Stir Fry. They’re also great in packed lunches or added to any salad.
Frozen garlic
Anna recently started using frozen garlic when she cooks. You use it just as you would fresh garlic. Have you tried it? I haven’t, but I’m going to give it a try!
Frozen Brussels sprouts
I tried roasting them from the frozen state recently and they came out soggy. I’ll try again at some point! But a friend of mine said she recently successfully sautéd very small, frozen Brussels sprouts in olive oil. I’m going to try them in my air fryer.
Frozen mixed veggies like peas and carrots
These work well added to soups, fried rice, or other one-pot meals like shepherd’s pie. I used to make them often for my kids when they were toddlers and preschoolers. I seasoned them with butter or olive oil and salt.
Frozen corn
Try adding frozen corn to soups or stews. You can thaw it in the microwave first or just toss them in frozen and bring what you’re cooking to a boil for a few minutes to cook the corn. It works well in dishes like corn pudding and black bean taco soup.
Frozen sweet potato fries and French fries
We’re both fans of the Alexa brand sweet potato fries and French fries. Be sure to salt them before baking. I also bake them longer than the instructions for some added crispiness.
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Frozen onions and peppers
They work well sautèd in olive oil from the frozen state and are served with Italian sausages or in fajitas.
Frozen asparagus
Honestly, I’ve never bought it, and I couldn’t find anything to try in this post. But I’m keeping an eye out for it. I will assume it would be best thawed and added to something like a quiche, soup, or a one-pot meal/casserole.
Frozen stir-fry veggies
Thaw them in the refrigerator or in the microwave and add to stir-fry or soup.
Did you buy some extra frozen vegetables recently?
I definitely want to use what I’ve purchased and make room for leftovers and new purchases. Fresh vegetables are my personal preference, but I do really like using frozen vegetables, I think the best frozen veggies are peas, frozen green beans, broccoli, and cauliflower. What do you think are the best frozen vegetables?
What do you think are the best frozen vegetables?
We love hearing from our readers.
Frozen veggies make it easy to feed your family nourishing meals on even the busiest nights. Want more family friendly recipes and picky eating tips? Sign up for our newsletter and check out our picky eating information and easy recipes.
We’re Elizabeth & Anna!
It’s great to have you here. We’re registered dietitians and we share tips to support you in raising kids with a healthy relationship with food.
